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Ryan Orban

Ryan Orban

Subject
6 entries

Nutrition

Bookmarks

  1. The Beginner's Guide to Intermittent Fasting

    James Clear's beginner's guide to intermittent fasting — covering the 16:8, 24-hour, and 5:2 protocols, the research behind them, and practical tips for getting started. A clear summary from the author of Atomic Habits.

  2. How the Gut Differentiates Artificial Sweeteners from Sugars

    Research showing the gut uses distinct neural pathways to sense sugar vs. artificial sweeteners — sugar activates both taste receptors AND a caloric-sensing gut-brain axis, while artificial sweeteners only hit taste receptors. May explain why zero-calorie sweeteners don't fully satisfy cravings.

  3. Intermittent Fasting: Is the Wait Worth the Weight?

  4. Effects of Intermittent Fasting on Body Composition and Clinical Health Markers

    A review of clinical evidence on intermittent fasting protocols (alternate-day, whole-day, time-restricted feeding) and their effects on body composition and health markers. Finds comparable fat loss to continuous calorie restriction with possible lean-mass preservation advantages.

  5. The Hidden Truths About Calories

    Scientific American on the hidden complexity behind calorie counting — how the Atwater factors used on nutrition labels are crude approximations, how cooking changes caloric availability, and how gut microbiome composition affects calorie extraction. The 'a calorie is a calorie' model is much messier in practice.

  6. How a Protein Meal Lets Your Brain Know You're Full

    2012 research showing how protein-rich meals trigger specific gut-brain signaling that reduces appetite more effectively than carbohydrates or fat. Provides mechanistic grounding for the well-observed but poorly-explained satiety effect of protein.

All bookmarks