HAVIT Blog
Guides fondés sur la science pour les habitudes, le sommeil, la nutrition et le mouvement.
Récents · 61 articles
Polyphenol Absorption Food Combinations: 7 Pairings That Boost Your Intake by 300%
Pairing polyphenol-rich foods with healthy fats, vitamin C, or fermented ingredients can triple absorption, while dairy and certain minerals slash it by up to 80%.
Why Only 5% of Your Blueberries' Polyphenols Actually Reach Your Cells (And How to Fix It)
Polyphenol absorption sits below 10% for most compounds, but strategic food pairing with fats, vitamin C, and fermented foods can dramatically improve uptake.
The 30-Second Trick That Cuts Blood Sugar Spikes by 40%: Why Food Order Matters
Eating vegetables first, then protein, then carbs can slash your post-meal blood sugar spike by up to 40%—no diet change required.
The 15-Minute Trick: How Eating Vegetables First Cuts Blood Sugar Spikes by 40%
Eating vegetables and protein before carbohydrates can reduce post-meal blood sugar spikes by up to 40%, requiring zero changes to what you actually eat.
The Potassium-Sodium Ratio: Why Adding More Beats Cutting Salt for Blood Pressure
Boosting potassium intake to achieve a 2:1 ratio with sodium lowers blood pressure more effectively than aggressive salt cutting alone.
The Protein Combining Myth: Why Vegetarians Don't Need to Stress About Complete Proteins
You don't need to eat beans and rice together—your body combines amino acids from foods eaten throughout the day.
Protein Quality Scores Explained: Why Your Whey Beats Your Beans (PDCAAS vs DIAAS 2026)
DIAAS replaced PDCAAS as the gold standard for protein quality—and the rankings shifted dramatically, with animal proteins pulling further ahead.
Protein Leverage Hypothesis: Why Your Body Forces You to Overeat Until Protein Needs Are Met
Your body will keep driving hunger until you hit your protein target—eating more protein-dense foods first can slash total calorie intake by 12-15%.
The 30-Minute Anabolic Window Is Mostly Fiction: What Actually Drives Muscle Growth in 2026
Total daily protein intake matters far more than rushing to consume protein within 30 minutes post-workout; the 'anabolic window' is hours long, not minutes.
The 30-Minute Protein Window Is Dead: What Actually Drives Muscle Growth in 2026
The post-workout protein window extends far beyond 30 minutes—total daily protein distribution across 4-5 meals drives superior muscle growth.
Red Meat and Cancer Risk: What the Dose-Response Data Actually Shows in 2026
Processed meat risk starts at 25g/day; unprocessed red meat shows minimal risk under 100g/day, but cooking method matters enormously.
The Cold Pasta Trick: How Cooling Carbs Creates Resistant Starch That Tames Blood Sugar
Cooling cooked carbs for 12-24 hours creates resistant starch that your body digests more slowly, cutting blood sugar spikes significantly—even after reheating.