Hydration: It’s More Than Just Water Water follows sodium. Without adequate electrolytes, drinking excessive water can actually dehydrate you by flushing out minerals. Proper hydration requires a balance of sodium, potassium, and magnesium. Scientific Sources Nose H, et al. Recovery of blood volume and osmolality after thermal dehydration. Jpn J Physiol. 1990. About the Author […]

The Gut Microbiome and Fiber Diversity The American Gut Project found that individuals who ate 30+ different types of plants per week had significantly more diverse microbiomes than those who ate fewer than 10, regardless of vegan or omnivore status. Scientific Sources McDonald D, et al. American Gut: an open platform for citizen science microbiome […]

Protein Leucine Thresholds for Aging To trigger Muscle Protein Synthesis (MPS), a threshold of approximately 2.5-3g of the amino acid Leucine is required. This means consuming 30g+ of high-quality protein in a single sitting becomes more important as we age. Scientific Sources Breen L, Phillips SM. Skeletal muscle protein metabolism in the elderly. Nutr Metab […]

Omega-3 vs Omega-6: The Inflammatory Ratio Omega-6 fatty acids (found in vegetable oils) are pro-inflammatory, while Omega-3s (fish, flax) are anti-inflammatory. Rebalancing this ratio is critical for reducing systemic inflammation. Scientific Sources Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002. About the Author Dr. Atif is a doctor […]

Micronutrients: The Magnesium Deficiency Epidemic Modern soil depletion has led to significantly lower magnesium levels in crops. This mineral is vital for sleep, muscle function, and heart rhythm. Forms like Magnesium Glycinate or Threonate are highly bioavailable and can assist with sleep and cognitive function respectively. Scientific Sources DiNicolantonio JJ, et al. Subclinical magnesium deficiency: […]

The Truth About Insulin Resistance When cells stop responding to insulin, blood sugar remains chronically high, leading to Type 2 Diabetes. The primary driver is the constant overconsumption of refined carbohydrates and seed oils. Reversal Strategies Intermittent fasting and low-carbohydrate diets are the most effective non-pharmaceutical interventions for restoring insulin sensitivity. Scientific Sources Hallberg SJ, […]