Category
10 videos tagged Nutrition
Your protein target may be based on the wrong weight. Most tracking apps calculate protein needs from your current weight, which can leave you chasing a target that feels impossible. In this video, we look at how to anchor your protein target to your ideal body weight, use a weekly average instead of obsessing over one day, and make protein-forward eating easier in real life. We’ll also cover protein and fibrous vegetables first, the fear of muscle loss while losing weight, and why the scale may not be the best measure of your progress.
Intermittent fasting or OMAD — which comes first? Alternate-day, rolling, and extended sit on the same list. The question was never which one is best. If you are staring at that list, this is how to pick the starting point that fits you now. I go through why intermittent fasting is the on-ramp almost everyone should start with, why more and harder is not better, when the 36s and 48s actually make sense, and the payoff nobody warns you about.
You have been in a deficit for weeks, the scale will not move, and then it drops three pounds overnight. Here is what is actually happening. I walk through why fat loss is not linear, why the stall is water and not stalled fat, what actually triggers the whoosh, and the one habit that makes your scale readable again.
Why Your Healthy Breakfast is Ruining Your Morning You eat breakfast, feel fine for half an hour, then everything falls apart. Shaky. Foggy. Reaching for the nearest thing with sugar in it. And the strangest part is that the same meal is fine at night. This is reactive hypoglycemia — your body overcorrecting on insulin, and the morning is when you are most set up for it. I walk through why it happens, the healthy breakfasts that are really sugar bombs, what I actually eat, the single biggest lever (hint: it is when, not just what), and the honest line on when to stop and get properly checked.
For years I took an antacid every night after dinner and never asked why the heartburn kept coming back. Here is the way I look at reflux now, a couple of things worth getting curious about, and a small experiment you can run yourself instead of reaching for the shelf.
Mark Hyman, MD on reversing metabolic disease through functional medicine principles, dietary changes, and lifestyle interventions to restore insulin sensitivity.
