The problem is not individual willpower. It is the food environment. Julia Belluz and Dr. Kevin Hall make a compelling case in today’s New York Times that ultraprocessed foods are driving the chronic disease crisis—not because people lack discipline, but because our bodies were

Did you check your SPC with Hava today? It's the best way to tweak your meals for weight-loss maintenance.

White rice has 0.6g fiber in 45g carbs for 1:75 fiber to carbs ratio. Brown rice has 3.6g fiber in 46g carbs for 1:12. So brown is better, but still not great. 1:5 or lower is best.

Forget about protein for a while. You've already worked on that. Try lowering energy density and food reward. High leverage changes for weight-loss!

How to measure energy density of a meal: Divide calories by weight. 1,000kcal of energy in 500g of food is 2kcal per gram. Use 1 to 1.5 for weight-loss maintenance, 1.5 to 2+ to regain weight.

Satiety Per Calorie is as important as Calorie Balance. If you learn it then you will lose weight and keep it off.

The "Blue Zones" have people with the longest, healthiest lives. They all have one food in common: Legumes.

10 pounds of black beans was $15.94 at Costco today. 969 calories per $1. High Satiety Per Calorie is always possible on a budget.

You body has 100g of sodium in it. It can definitely handle of 3-5g per day from diet. Very risky to limit. Weight-loss is far more effective to lower blood pressure.

Your weight-loss journey could start today. Think of your two favorite meals. Add them both to the Hava app to check SPC. Eat the higher SPC meal for dinner tonight.

Everybody's lying to you. Their diets don't work. And if you lose any weight it will come back anyway. 99% of people fail and so will you if you don't understand why.

Good afternoon. Calorie efficient satiety reverses obesity.

If carbs cause obesity, how do 2 billion East Asians stay thin eating rice every day?

If fat causes obesity, how do ketogenic (high fat) dieters stay lean?

Fast food is high protein compared to other meals. So why do people gain weight on it? Isn't high protein supposed to help you lose weight?

Obesity is multivariate. Most people search for a single cause. Is it the carbs? Is it the fats? Is it "processed food"? What about hormones or exercise or mental health? But this is univariate thinking. Obesity is an optimization problem across many variables, which makes it

"Calories In / Calories Out" isn't entirely true. Excess calories do cause weight gain, but different types are stored at different rates. Your body primarily uses fat to store excess energy. You never see an obese person with 200 lbs of extra muscle – it's always fat. But the

TV affects weight-gain. When you watch TV, you see ads for mouth-watering food every few minutes. This creates a mild impulse to eat the wrong foods. It all ads up and will cause excess consumption, even if you don't eat immediately after seeing the ad. That's why most

Relaxation Hack: Magnesium citrate. Mix about 1/8 to 1/2 teaspoons in 8oz water. It absorbs faster than other forms of magnesium. In my experience it's much better than any comfort foods for stress relief. Not as good as alcohol, but doesn't have the hangover and long-term

Long-term weight-loss is like being left-handed: They both require life-long management, but aren't that big of a deal. A left-handed person needs to buy special scissors, notepads, other day to day items. In a similar way, long-term weight-loss requires monitoring body-weight