The blood test your doctor probably didn't order
Fasting glucose can stay normal for a decade while your pancreas works overtime to keep it there. Fasting insulin is the test that shows you the overtime.
Naomi Okonjo-Bell
MS, RD, CDCES
4 min read
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The thirty-minute braise that does more than the supplement aisle
One pot, pantry ingredients, about 17 grams of fiber a serving, and a method flexible enough that you will still be making it in a year.
Elias Vondracek
3 min read
Eating well on a GLP-1: the four things that go wrong
The medication handles appetite. It does not handle protein, muscle, micronutrients, or what happens if you stop — and nobody at the prescribing visit has time to.
Margo Ilesanmi
4 min read
How much protein you actually need (the number moves, and here's why)
The RDA is a floor for preventing deficiency, not a target for thriving. What changes it: your age, your training, your weight loss, and your kidneys — maybe.
Elias Vondracek
3 min read
Your cholesterol panel has a number nobody reads out to you
Total, LDL, HDL, triglycerides — and then the ratio between the last two, which is often the most informative line on the page and never gets mentioned.
Elias Vondracek
3 min read
Run the breakfast experiment: two weeks, one variable
You do not need to overhaul your diet to learn something useful about it. You need one changed variable, two weeks, and a willingness to be wrong.
Margo Ilesanmi
3 min read
Are continuous glucose monitors worth it if you don't have diabetes?
Two weeks of data changed how three of my clients ate. It also sent two others into a spiral about grapes. Here is how to tell which one you'll be.
Naomi Okonjo-Bell
3 min read
The fiber gap is the biggest nutrition story nobody is telling
Ninety-five percent of American adults miss the target. The evidence for closing it is stronger than for almost anything else we argue about — and it is not really about digestion.
Naomi Okonjo-Bell
3 min read
Five breakfasts that hold you to lunch, ranked by how little you'll do
Thirty grams of protein before 9am changes the shape of the whole day. Here is the version for people who cook, and the version for people who will not.
Margo Ilesanmi
2 min read
- protein4
- lab work3
- satiety3
- blood glucose2
- cardiovascular2
- fiber2
- habits2
- insulin resistance2
- lean mass2
- recipes2
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