012: Vices - I Wore a CGM to Starbucks for a Week: 5 "Healthy" Drinks Ranked by Blood Sugar Spike
A non-fat sugar-free vanilla latte spiked my blood sugar 38 points. My full-fat home coffee? 4 points. I wore a CGM to Starbucks for a week and ranked 5 'healthy' drinks by glucose spike — best to worst.
011: Vitals - How to Gain Muscle While Losing Fat After 40: The 4 Protein Defaults That Built 12.1 Pounds of Lean Mass
I added 12.1 pounds of lean muscle and lost 6.4 pounds of fat in 12 months — confirmed by DEXA — during the most stressful year of my career. No crash diets, no two-a-days. Just 4 protein defaults running on autopilot.
010: Vitals - Macro Tracking for Women Over 40 - 4 Mistakes to Avoid (From 4,000 Days of Data)
I've logged my food for nearly 4,000 days — about 11 years of N-of-1 data. Here are the four macro tracking mistakes I made along the way, and the simple shifts that fixed each.