The Fat Loss Blueprint



Transwomen vs females in sport: What does the science say?



A whole-food plant-based diet is more satiating than keto

In the short-term, a low-fat vegan diet results in lower calorie intake despite greater food intake and similar appetite ratings as a low-carb keto diet.

Metabolically, it also leads to marginally higher average blood glucose levels throughout the day, improves blood lipids other than triglycerides, and reduces inflammation compared to a ketogenic diet.

Coumarin isn’t liver toxic in humans

Coumarin is believed to be liver-toxic, but that’s not the case in humans. Some small proportion of humans may be at an increased risk for toxicity if they have polymorphisms that slow CYP2A6 activity, but that risk increase is minor. Enjoy your cinnamon.

Curing type 2 diabetes

Diabetes is a condition often caused when someone surpasses their personal fat threshold. This causes an accumulation of fat in the liver and pancreas, causing metabolic dysfunction. The cure is simple: lose fat.

Why protein restriction for longevity makes no sense

The data supporting protein restriction for longevity is not strong. Mice are not appropriate models for extrapolation to humans due to differences in lifespan and metabolism; data in monkeys does not support a benefit of energy restriction on lifespan; there are unknown influences of genetics.

The weak longevity data we have must be contrasted against the far stronger data showing detriments of protein restriction with aging, like sarcopenia and frailty, reduced quality of life, and premature death.

Meal window, not time, matters for health

There are benefits intrinsic to time-restricted feeding that occur independent of weight loss. Eating within a 6–10-hour feeding window seems to provide a variety of health benefits compared to eating the same stuff spread out in a longer eating window of 12+ hours.

Whether this feeding window comes earlier in the day (breakfast and lunch) or later in the day (lunch and dinner) doesn’t seem to matter. The body isn’t stupid and appears to adapt to our regular eating schedule.

Kundalini yoga

Kundalini yoga is a form of breathing meditation that can benefit mental health. While you can probably find any number of unsupported “woo” on the internet, don’t let that blind you to the benefits of mindfulness practice.

You’re probably eating more than you think

If you are struggling to lose weight and you don’t track what you eat, Occam’s razor suggests that you are likely eating more than you think.﻿ People underestimate their calorie intake by an average of 10–20%. This can be as high as 50% in people who think their metabolism is broken. Why you are overeating is another question entirely.

Niacin, heart disease, liver toxicity, and diabetes
