Listen to a Podcast About Nutrition Science

Cut through the noise of diet culture with evidence-based nutrition science. Explore macronutrients, micronutrients, gut health, metabolic processes, and what the research actually says about healthy eating.

The three macronutrients — carbohydrates (4 calories/gram), proteins (4 calories/gram), and fats (9 calories/gram) — each play distinct metabolic roles, yet decades of research have failed to identify a single optimal ratio, with evidence suggesting that dietary pattern quality matters far more than any specific macronutrient composition. The PREDIMED trial, one of the largest randomized nutrition studies ever conducted with over 7,400 participants, demonstrated that a Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced cardiovascular events by approximately 30% compared to a low-fat diet — a finding that shifted clinical guidelines worldwide. Meanwhile, gut microbiome research has revealed that the trillions of bacteria in your digestive system influence everything from immune function and mood to how many calories you extract from food, with studies showing that the microbiomes of identical twins can be as different as those of unrelated strangers based on their diets.

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