The Sweet Lie: How Fructose Quietly Hijacked My Health (And Maybe Yours Too)
I used to think I was doing everything right. I skipped desserts. I drank fruit juice, not soda. I ate “whole grain” cereals and low-fat yogurts. My pantry was stocked with “healthy” snacks and protein bars. But I couldn’t shake the brain fog. The post-lunch crashes. The belly bloat that crept up even though I […]
Glucose vs. fructose, sucrose, and lactose: What’s the difference?
These four common types of sugar interact with your body differently, but it’s best to minimize all of them for optimal metabolic health. KEY HIGHLIGHTS – Glucose is the main sugar our bodies use for energy, but chronically high blood glucose leads to insulin resistance and metabolic disease. – Fructose is metabolized by the liver […]
Can the same meal produce different glucose responses?
How food impacts our bodies is about more than the food itself. Here are the factors that can lead to varied glucose responses from the same foods. Here are 10 key reasons why you might see different glucose patterns day to day or month to month, even when you’re eating the exact same thing: The […]
Are long-term fasts or water fasts good for you?
Depending on your current health, living without solid food for 24 hours or more may help you burn more fat and trigger helpful adaptations, but it may also trigger muscle loss. KEY TAKEWAYS Extended fasting (24+ hours) can trigger beneficial metabolic changes like ketosis and autophagy, though most benefits aren’t maintained after several months. Research […]
Metabolic Conditioning: The Fitness Hack That Supercharges Your Body’s Energy Systems
If you’ve ever left a CrossFit class gasping for air or powered through a round of burpees during a HIIT session, you’ve already tasted what metabolic conditioning feels like. But beyond the sweat and sore muscles, what’s really going on in your body? Metabolic conditioning (aka “MetCon”) isn’t just another gym trend — it’s a […]
Zone 2: The Most Boring Workout That Might Just Save Your Life
Let’s be real for a second. When you hear “cardio,” what’s the first thing that comes to mind? Is it gasping on a spin bike, sweating buckets during a HIIT session, or those viral “death-by-burpees” TikToks? Yeah… same. But what if I told you that one of the most effective ways to get fitter, live […]
The Muscle Revolution: Why We Need to Prioritize Muscle for Metabolic Health and Longevity
When you think about building muscle, you might picture bodybuilders at the gym. But here’s the truth: muscle isn’t just about aesthetics or performance. Muscle is your metabolic currency, your health armor, and one of the most powerful tools you have to fight metabolic diseases, inflammation, and aging. Yet, for many in the South Asian […]
Does Walking One Hour Every Day Aid Weight Loss?
If you’re looking for a simple way to stay active and shed some pounds, walking is a great option. It’s accessible, doesn’t require fancy equipment, and comes with a host of health benefits. But can walking one hour every day really aid weight loss? Let’s break it down. Can Walking Alone Help You Lose Weight? […]
Weight Loss and Maintenance Strategies for Success
Weight loss doesn’t have to feel overwhelming. With the right weight loss strategies, small changes can lead to big, sustainable results. We’ll explore actionable tips for losing weight and keeping it off, including setting realistic goals, embracing healthy eating habits, staying active, and shifting your mindset. Whether you’re curious about different diets, intermittent fasting, or […]
Become a Fat Burner!
Become a FAT burner! The body uses two primary fuels for energy: fat and glucose. I elaborated previously (see “The case against metabolic rate”) on the value of shifting the body’s metabolic use more towards fat. This is a follow-up, in a way, to that line of thinking by exploring some of the process that’s […]
The Not-so-sweet Insulin Effect of (Some!) Artificial Sweeteners
Sweeteners are a broad class of non-nutritive compounds—things that taste like sugar but provide little or no calories. The evidence on specific sweeteners and insulin is sparse, though there is enough to mention. There appears to be a connection, insofar as correlational studies find that people who drink an artificially sweetened (diet) soda daily have […]
What is the prediabetes range, and what should I do if I’m borderline?
Our bodies generally do a great job of keeping blood sugar tightly controlled. But over time, that process can get thrown off balance for various reasons. This glycemic dysfunction happens when a person develops insulin resistance, and some of their cells slowly stop responding to the hormone (insulin) that helps them convert sugar into energy. […]
