Protein - Maximum Health

Protein for Muscle Growth and Healthy Aging: How Much Do You Need?

An evidence-informed guide to daily protein for strength training and healthy aging, including practical targets, meal distribution, food sources, supplements and kidney-disease cautions.

Kelly Freston September 11, 2024

Keto Diet

Very-Low-Carbohydrate Ketogenic Diet: Benefits, Limits, and Who Should Avoid It

A balanced guide to very-low-carbohydrate ketogenic eating, including short-term evidence, LDL cholesterol, sustainability, medication risks and who should avoid the approach.

Kelly Freston February 15, 2023

women wearing a black spaghetti strap keto shirts

Keto Diet

MCT Ketogenic Diet: What It Is, Medical Uses, and Safety

An evidence-informed guide to the medium-chain triglyceride ketogenic diet, its use in medically supervised epilepsy care, how it differs from standard keto, and important safety considerations.

Kelly Freston February 15, 2023

Keto Diet

Cyclical Ketogenic Diet (CKD): Carb Refeeds, Exercise, and Evidence Limits

An evidence-informed review of cyclical ketogenic diets, planned carbohydrate refeeds, athletic performance, body composition and why the evidence remains limited.

Kelly Freston February 15, 2023

assorted fresh meat and salmon with fruits and vegetables on a chopping board

Keto Diet

Targeted Ketogenic Diet (TKD): Pre-Workout Carbs, Performance, and Evidence Limits

A practical evidence review of targeted ketogenic diets, strategic carbohydrate intake around exercise, athletic performance and safety considerations.

Kelly Freston February 15, 2023

grilled salmon fish on top of grilled vegetables

Keto Diet

High-Protein Ketogenic Diet: Protein Targets, Satiety, Muscle, and Safety

An evidence-informed guide to higher-protein ketogenic diets, including satiety, muscle preservation, protein targets, kidney considerations, food quality and evidence limitations.

Kelly Freston February 15, 2023

a person catching a pack of keto bread on air

Keto Diet

Standard Ketogenic Diet: What It Is, Benefits, Risks, and Who Should Avoid It

An evidence-informed guide to the standard ketogenic diet, nutritional ketosis, weight-loss evidence, heart-health limitations, diabetes medication risks and situations requiring medical supervision.

Kelly Freston February 15, 2023

Types of Diets

Atkins Diet: How It Works, Evidence, Benefits, and Trade-Offs

A balanced guide to the Atkins diet, including carbohydrate restriction, ketosis, weight-loss evidence, saturated fat and fiber considerations, diabetes-medication safety and long-term sustainability.

Kelly Freston January 23, 2021

silver heart bowl filled of red pomegranate seeds

Types of Diets

HCG Diet for Weight Loss: Why the FDA Warns Against It

A safety-focused guide to the HCG diet, including FDA guidance, why HCG is not approved for weight loss, risks of very-low-calorie diets, and safer next steps.

Kelly Freston January 23, 2021