The Science

Nutrition knowledge,
explained simply.

Evidence-based guides to help you understand macros, calories, and building sustainable habits that last.

An illustration of the gut microbiome, showing beneficial bacteria consuming resistant starch and producing butyrate, which supports a healthy colon lining.

Resistant Starch: How This Prebiotic Feeds Your Gut for Better Health

Discover how resistant starch acts as a powerful prebiotic, feeding your beneficial gut bacteria to produce butyrate, a key compound for reducing inflammation and supporting colon health. Learn how to add it to your diet safely.

May 21, 2026Read article

A comparison shot of hot vs. cold starchy foods, showing a steaming baked potato next to a chilled potato salad, illustrating the concept of resistant starch.

4 min•May 21, 2026

Resistant Starch vs. Regular Starch: The Carb That Helps Your Goals

Discover how a simple trick of cooling your carbs like rice and potatoes can transform them into resistant starch, a powerful tool for blood sugar control, gut health, and even fat loss.

An illustration of a plate divided into macronutrient sections (carbs, protein, fat) with icons for carnivore, keto, and plant-based diets surrounding it, representing different ways of eating outside standard guidelines.

5 min•May 21, 2026

Beyond the Guidelines: What Happens When You Eat Outside AMDRs?

The Acceptable Macronutrient Distribution Ranges (AMDRs) provide guidelines for balanced intake, but what about diets like keto or high-carb vegan? We explore the health effects of eating outside these ranges and how to find the right macro split for you.

A comparison of protein concentrate, isolate, and hydrolysate powders in canisters, with a scoop and shaker bottle nearby.

6 min•Apr 14, 2026

The Complete Protein Powder Guide: Isolate vs. Concentrate & Timing

Unsure about protein isolate vs concentrate? This complete guide covers different protein types, the best timing strategies, and how to choose the right powder for weight loss or muscle gain.

A vector illustration of a balance scale representing TDEE. The 'Calories In' side has food icons and is slightly raised, while the 'Calories Out' side has activity icons and is lower, demonstrating a calorie deficit for weight loss.

6 min•Apr 14, 2026

How to Use Your TDEE for Weight Loss: A Step-by-Step Guide

Wondering what TDEE is and how to use it for weight loss? This guide breaks down how to calculate your TDEE, create a sustainable calorie deficit, and avoid common pitfalls on your journey.

A side-by-side comparison of a bunch of green, unripe bananas and a bunch of yellow, ripe bananas, illustrating the topic of green bananas vs ripe bananas.

5 min•Apr 14, 2026

Green Bananas vs. Ripe Bananas: Which is Better for Your Goals?

Discover the key nutritional differences between green and ripe bananas, from resistant starch content to glycemic index. Learn which banana is better for gut health, blood sugar control, and your overall wellness goals.

A top-down view of a desk with a notebook showing manual macro calculations, next to a calculator, measuring tape, and healthy foods like chicken, avocado, and a sweet potato.

6 min•Mar 28, 2026

How to Set Your Own Macros: A Step-by-Step Manual Guide

Learn how to calculate macros with our step-by-step guide. We'll walk you through estimating your TDEE, setting targets for fat loss or muscle gain, and adjusting based on your progress.

A top-down view of the best sources of resistant starch, including a bowl of overnight oats, green bananas, lentil soup, and a serving of potato salad.

5 min•Mar 28, 2026

Best Sources of Resistant Starch: A Complete Food List

Discover the best sources of resistant starch, a powerful prebiotic fiber. This guide covers the top foods with gram amounts and easy tips to boost your intake.

A side-by-side comparison of a nutritious meal for a child, rich in healthy fats, and a balanced meal for an adult, emphasizing lean protein and vegetables, illustrating different macronutrient needs.

5 min•Mar 28, 2026

AMDR for Children vs. Adults: A Guide to Nutrient Needs

Nutritional needs change from childhood to adulthood. This guide breaks down the Acceptable Macronutrient Distribution Ranges for children and adults, and how to plan meals for the whole family.

A top-down view of a plate of food for an athlete, showing portions of protein (chicken), carbs (sweet potato), and fats (avocado), with a dumbbell in the background.

4 min•Mar 28, 2026

AMDR for Athletes: A Guide to Macronutrient Ranges for Performance

Standard nutrition guidelines don't always apply to active people. Learn how the AMDR shifts for athletes and how to tailor your protein, carb, and fat intake for peak performance.

A comparison of a bowl of hot, steaming white rice and a bowl of cold white rice, illustrating the concept of creating resistant starch by cooling.

4 min•Mar 19, 2026

Does Reheating Rice Destroy Resistant Starch? (Yes and No)

Get clear, science-backed answers to your top questions about resistant starch. Learn if reheating destroys it, if freezing helps, and how cooling cooked rice impacts its glycemic index and calories.

An infographic explaining the four components of TDEE: BMR (a person resting), TEF (food being digested), NEAT (daily movement), and EAT (structured exercise).

5 min•Mar 19, 2026

How to Calculate Your TDEE: A Step-by-Step Guide

Learn exactly how to calculate your TDEE (Total Daily Energy Expenditure) to set accurate calorie targets for fat loss, muscle gain, or maintenance. This guide breaks down the four components and walks you through the formula with a real-world example.

Nutrition knowledge,explained simply.