HAVIT Blog
Guias baseados em ciência sobre hábitos, sono, nutrição e movimento.
Recentes · 61 artigos
Resistant Starch Types RS1-RS5: How Cooking Methods Change Blood Sugar Impact
Resistant starch bypasses digestion to feed gut bacteria, and the type you eat—plus how you cook it—dramatically affects your blood sugar response.
Satiety Index Foods Ranked: The Science of Staying Full Without Overeating
Boiled potatoes still reign supreme for fullness, but combining protein, fiber, and water content creates meals that satisfy for hours.
Satiety Index Foods Ranking for Hunger Control: What Actually Keeps You Full in 2026
Boiled potatoes still reign supreme at 323% satiety, but new research shows protein-fiber combos beat single foods for all-day hunger control.
Are Seed Oils Really Causing Inflammation? What 2024-2025 Research Actually Shows
Current clinical evidence does not support claims that seed oils cause harmful inflammation in humans eating normal diets.
Sodium-Potassium Ratio: Why This Balance Matters More Than Salt Restriction for Blood Pressure
Your sodium-to-potassium ratio (ideally below 1:1) predicts heart health better than tracking sodium alone—and most people have it backwards.
Thermic Effect of Food: Why Protein Burns 10x More Calories Than Fat During Digestion
Your body burns 20-30% of protein calories during digestion versus just 0-3% for fat—a difference that can add up to 100+ extra calories burned daily.
How Ultra-Processed Foods Hijack Your Brain's Reward System: The Dopamine Science of 2026
Ultra-processed foods trigger dopamine surges 2-3x higher than whole foods, progressively dulling reward circuits and overriding natural satiety signals.
Vitamin D From Food vs. Supplements: When Diet Alone Falls Short (2026 Guide)
Most adults get only 100-200 IU of vitamin D daily from food—far below the 600-800 IU recommended—making supplementation necessary for the majority of people.
Why Taking Vitamin D3 Without K2 Might Be Sending Calcium to the Wrong Places
D3 increases calcium absorption while K2 directs that calcium to bones instead of soft tissues—they work as a team, not solo acts.
Zinc-Copper Balance: Why Your Zinc Supplement Might Be Causing Hidden Deficiency
High-dose zinc depletes copper over time—maintain a 10:1 to 15:1 zinc-to-copper ratio to protect your blood cells, nerves, and immune system.
The Hidden Danger of Zinc Supplements: When More Creates Less Copper
Supplementing more than 40mg zinc daily can block copper absorption, causing fatigue, anemia, and neurological symptoms within weeks to months.
Caffeine Metabolism Genetics: Why Your CYP1A2 Gene Decides If Coffee Helps or Hurts You
A single gene called CYP1A2 determines whether caffeine clears your system in 2 hours or lingers for 12—and this affects everything from sleep to heart health.