The Macrition Blog

Practical guide to high-potassium foods: DASH evidence, BP and stroke reduction, top food sources with exact mg per serving, the potassium-to-sodium ratio, kidney considerations, and a sample day.

Complete protein powder guide: whey isolate vs concentrate vs casein vs plant blends, DIAAS scoring, dosing for muscle and satiety, third-party testing, heavy metals, and when powders help.

Practical sodium reduction guide: DASH trial evidence, top dietary sodium sources, the restaurant and processed food problem, low-sodium swaps, label reading, and a 7-day reduction plan.

Sex-specific evidence on intermittent fasting for women: menstrual cycle effects, cortisol, the 14:10 and 16:8 debate, pregnancy and breastfeeding, PCOS, perimenopause, and a cautious starting protocol.

Vitamin K2 (MK-7 vs MK-4) for bone mineralization and arterial calcification. Gast 2009, Beulens 2009, Rotterdam Study, dosing, food sources, and what the trials show.

Who needs vitamin D testing, what levels actually mean, how much to supplement, the VITAL trial results, Endocrine Society guidance, and the risk of toxicity.

Evidence-based diabetes prevention guide: screening, weight loss, exercise, Mediterranean/DASH/low-carb eating patterns, metformin, GLP-1s, and monitoring. Based on the DPP and ADA Standards.

Tart cherry juice and concentrate for muscle recovery, sleep, and inflammation. Howatson 2012, Bell 2014, anthocyanin dosing, and what the randomized trials actually show.

How the body metabolizes glucose and fructose, the link to NAFLD, WHO and AHA sugar limits, and what the latest research says about fructose.

Why the sodium-potassium ratio matters more than sodium alone. DASH-Sodium trial, INTERSALT study, potassium-rich foods, and practical guidance from AHA and CDC.

The seed oils debate: omega-6 linoleic acid, oxidation, and inflammation. Ramsden 2010, Sydney Diet reanalysis, NIH and AHA positions, and what the controlled trials show.

A practical decoder for the FDA Nutrition Facts label: serving sizes, percent daily values, added sugars, ingredient list red flags, and front-of-package marketing claims debunked.