Books, research, tools, and trusted sources to continue your metabolic health journey.
These books shaped my understanding of metabolic health and informed The Metabolic Equation.
The definitive takedown of the "calories in, calories out" myth. Dense but essential reading for understanding how we got the science so wrong.
A more accessible version of Good Calories, Bad Calories. Great starting point for understanding insulin's role in fat storage.
Explains the hormonal basis of obesity and makes a compelling case for intermittent fasting as a therapeutic tool.
Investigative journalism at its best. Traces how the anti-saturated-fat crusade was built on flawed science and politics.
Essential reading on seed oils and how industrial food processing damages our health at the cellular level.
Connects metabolic disease to processed food. Eye-opening on how the food industry has manipulated science and policy.
A thorough examination of sugar's role in chronic disease. Helps understand why simply reducing sugar isn't enough.
Practical guide to understanding your personal carbohydrate tolerance and optimizing your diet accordingly.
Studies and papers that support the principles in this book.
Showed 60% of participants reversed their type 2 diabetes diagnosis through carbohydrate restriction, with sustained results at 2-year follow-up.
The study finding that only 12% of Americans are metabolically healthy.
Low-carb outperformed low-fat for weight loss and cardiovascular risk factors.
Re-analysis showed that replacing saturated fat with omega-6 linoleic acid increased risk of death.
Recovered data showed vegetable oil lowered cholesterol but did not reduce mortality.
Comprehensive review of fasting benefits including improved insulin sensitivity and cellular repair.
Benefits of time-restricted eating even without calorie reduction.
Critical review of the cholesterol hypothesis by 17 physicians and researchers.
Found no significant association between saturated fat consumption and heart disease.
Useful tools for tracking your progress and optimizing your health.
Food Tracking
Most accurate food tracking app. Shows micronutrients, net carbs, and omega-3/omega-6 ratios.
Fasting Tracker
Simple, clean fasting timer with data tracking. Great for building the fasting habit.
Glucose Monitoring
Continuous glucose monitor with insights. See exactly how foods affect your blood sugar.
Blood Testing
Comprehensive blood testing with actionable recommendations. Track all key metabolic markers.
Sleep & HRV
Best sleep tracker on the market. Also tracks heart rate variability for stress and recovery.
Body Composition
Most accurate way to measure body fat percentage and lean mass. Available at many clinics.
Learn more from leading voices in metabolic health.
Dr. Peter Attia
Deep dives into longevity, metabolic health, and the science of living longer and better.
Dr. Rhonda Patrick
Research-dense episodes on nutrition, fasting, and cellular health mechanisms.
Dr. Brian Lenzkes & Dr. Tro Kalayjian
Two physicians discuss the practical application of low-carb medicine.
Dr. Andrew Huberman
Neuroscience-based insights on sleep, stress, and optimizing body and mind.
Dr. Bret Scher
Interviews with leading low-carb researchers and clinicians.
Ivor Cummins
Deep analysis of metabolic disease, insulin resistance, and root cause medicine.
Print this list and bring it to your doctor. These are the tests that actually matter.
Note: If your doctor refuses to order fasting insulin, you can order it yourself through services like Ulta Lab Tests, Life Extension, or Request A Test. This test typically costs $20-40.