Nutrition
Nutrition science is drowning in dogma. Keto advocates and vegan advocates both claim the research supports their position, and both are cherry-picking from the same body of literature. The reality is more nuanced than any single dietary framework captures, and the highest-quality evidence often contradicts the loudest voices.
These articles focus on metabolic health fundamentals rather than dietary ideology. We cover insulin sensitivity and glucose homeostasis, the role of protein intake in preserving lean mass during aging, micronutrient density versus caloric density, and the relationship between dietary patterns and inflammatory markers. Sources include large-scale epidemiological studies and controlled feeding trials published in the American Journal of Clinical Nutrition, the BMJ, and the Lancet.
We also cover the practical nutrition science that rarely gets discussed: nutrient timing and its effects on body composition, the bioavailability differences between food-sourced and supplemental micronutrients, how cooking methods affect nutrient retention, and what continuous glucose monitors actually reveal about individual metabolic responses to different foods.
The goal is not to prescribe a diet. It is to give you the metabolic literacy to evaluate any dietary claim against the primary research.
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Frequently asked questions
What is the best diet for longevity?
No single diet has been proven optimal for longevity in controlled human trials. The strongest observational evidence supports dietary patterns high in vegetables, legumes, fish, and olive oil, loosely aligned with Mediterranean eating patterns. What the evidence more clearly supports is metabolic health markers: maintaining insulin sensitivity, low inflammatory markers, and healthy body composition matters more than any specific dietary label.
How much protein do I need per day?
For adults focused on preserving muscle mass and metabolic health, the evidence supports 1.2-1.6g of protein per kilogram of body weight per day, significantly higher than the RDA of 0.8g/kg, which represents a minimum to prevent deficiency, not an optimal intake. For older adults or those doing regular resistance training, the higher end of that range is better supported by the literature.
Are continuous glucose monitors useful for non-diabetics?
They provide genuinely useful data about individual metabolic responses to different foods, meal timing, and exercise. You will likely discover that certain foods spike your glucose more than expected while others you assumed were problematic are fine. The main limitation is that glucose is just one metabolic marker. It does not capture the full picture of metabolic health on its own.