Post-Workout Nutrition: Protein and Carb Timing Myths Debunked
The 'anabolic window' has shrunk from 30 minutes to... doesn't really exist. Here's what the latest research says about post-workout nutrition and what actually matters for results.
Nutrition
Evidence-based nutrition advice backed by peer-reviewed research. From personalized nutrition and gut health to superfoods and meal planning, we translate complex nutritional science into actionable insights for your health journey.
Winter Vitamin Optimization: Beyond D3 Supplementation
Vitamin D dominates the winter supplement conversation, but it's just one piece of a complex puzzle. Here's the complete protocol for micronutrient optimization during the dark months.
Blood Sugar Management at Holiday Parties: Glucose Control Strategies
Minimize glucose spikes and crashes during holiday gatherings with evidence-based meal sequencing and food pairing strategies.
Strategic Protein Distribution for Holiday Eating
Optimize muscle preservation and satiety during holiday feasts with evidence-based protein timing strategies.
Holiday Meal Timing: Intermittent Fasting Tips for Social Eating
How to use Time-Restricted Eating to navigate holiday parties without gaining weight or being the 'diet guy' at the buffet. A flexible approach to fasting during the social season.
Thanksgiving Nutrition Strategy: Enjoy the Feast Without the Coma
You can eat the stuffing and the pie without wrecking your metabolic health. This evidence-based protocol uses protein timing, meal sequencing, and strategic movement to keep your energy stable through the feast.
Magnesium Types: Which Form for What?
Not all magnesium is created equal. From sleep to constipation, picking the right chelate is the difference between results and an upset stomach.
Morning Protein: Why 30g Before 10am Changes Everything
The American breakfast of toast and coffee is a metabolic disaster. Front-loading protein to the morning solves cravings, energy dips, and stubborn weight gain.
Fermented Foods: A Strain-by-Strain Guide to Gut Health
Kefir, kimchi, or sauerkraut? Different fermented foods deliver different bacterial strains with distinct benefits. Here's how to choose the right ones for your microbiome.
The Resistant Starch Revolution: How Cooling Your Carbs Changes Everything
Not all carbs are created equal. Learn how cooling your potatoes and rice transforms them into gut-healing fuel that feeds beneficial bacteria and blunts blood sugar spikes.
Meal Prep Sunday: Winter Edition
Winter calls for different fuel. We shift from salads to stews with this strategic batch-cooking plan designed for reheating.
Protein Timing for GLP-1 Users: Muscle Retention Guide
GLP-1 medications like Ozempic increase muscle loss risk. Learn the protein timing strategy that protects lean mass while maximizing fat loss.