Guides

Practical, search-friendly articles on fasting, insulin resistance, and metabolic health — each linked to our free calculators and low-carb recipes.

Fasting

How to Break a 24-Hour Fast Safely

General meal-planning considerations after a 24-hour fast, including symptoms that require medical help.

9 min read

Fasting clock →

Fasting

16:8 vs 18:6 Intermittent Fasting — Which Is Right for You?

Compare 16-hour and 18-hour eating windows, the limits of current evidence, and situations that require clinical advice.

9 min read

IF timer →

Fasting

Water Fast vs Assisted Fast — Electrolytes Explained

Definitions, evidence limits, and electrolyte risks of water-only and supplement-supported fasting.

9 min read

Water fast timer →

Fasting

Best First Meal After Fasting — Low-Carb Ideas

Protein-forward break-fast meals for 16-hour IF and 24-hour fasts. Recipe ideas with net carb counts for keto and insulin resistance.

8 min read

Fasting clock →

Fasting

Fasting on Diabetes and Blood Pressure Medications — Safety Basics

Why insulin, sulfonylureas, SGLT2 inhibitors, and BP meds require doctor supervision before extended fasts — plus a safer progression ladder.

12 min read

Fasting clock →

Fasting

Electrolytes During Fasting — Sodium, Potassium & Magnesium

What sodium, potassium, and magnesium do, why symptoms are nonspecific, and when supplements can be unsafe.

11 min read

Extended fasting clock →

Insulin resistance

Fasting With Insulin Resistance — When to Go Slow

Why insulin resistance and glucose-lowering medicines require caution with fasting and individualized clinical advice.

10 min read

IR macro calculator →

Insulin resistance

Dr. Boz Ratio — Branded Calculator & Limitations

What this branded glucose-to-ketone ratio calculates, why its targets are not validated clinical cutoffs, and how to interpret it cautiously.

9 min read

Dr. Boz ratio calculator →

Insulin resistance

Net Carbs for Insulin Resistance — How Many Per Day?

How to calculate net carbs from food labels and choose daily targets for blood-sugar-friendly eating and metabolic health.

9 min read

Net carb calculator →

Insulin resistance

Getting Started with Keto and Low Carb — First 2 Weeks

A practical starter plan: cut sugar first, target net carbs, prioritize protein, and when to add fasting.

12 min read

Keto macro calculator →

Insulin resistance

Atkins Phases Explained — Induction Through Maintenance

Phase 1 through 4 net carb limits, when to advance, how Atkins compares to strict keto, and a practical food ladder for each stage.

11 min read

Atkins macro calculator →

Insulin resistance

PCOS and Low Carb — What the Research Suggests

How insulin resistance can relate to PCOS, what nutrition research can and cannot establish, and why care is individualized.

12 min read

PCOS calculator →

Insulin resistance

How to Read Nutrition Labels for Net Carbs

Find total carbs, fiber, and sugar alcohols on US labels — step-by-step for keto and low-carb shopping.

11 min read

Net carb calculator →

Metabolic health

Visceral Fat and Metabolic Health — What Matters

Plain-language guide to belly fat, organ fat, and why low-carb eating and fasting target metabolic dysfunction — not just scale weight.

9 min read

Metabolic health calculator →

Metabolic health

Fatty Liver and Low-Carb Eating — Basics

Non-alcoholic fatty liver disease (NAFLD) and why reducing refined carbs may help. Educational overview with links to macro tools — not medical treatment advice.

9 min read

Low carb macro calculator →

Metabolic health

How Much Protein on Keto and Low Carb?

Protein targets for strict keto, moderate low carb, and fasting — grams per pound, food examples, kidney considerations, and how to set macros without overthinking.

11 min read

Keto macro calculator →

Metabolic health

Keto Flu — Symptoms, Electrolytes & Fixes

Why “keto flu” is not a diagnosis, why symptoms should not be assumed to be electrolyte loss, and when to seek care.

10 min read

Keto macro calculator →

Metabolic health

Macro Tracking Without Obsession — Low Carb Habits

When to count macros, when to use plate method, how to exit logging without rebound, and how to transition from calculator numbers to sustainable eating.

10 min read

Low carb macro calculator →

Free calculators

Pair these guides with our tools for net carbs, macros, and fasting.