Refeed Protocols: What the Research Supports (and What It Doesn't)
Carbohydrate loading for performance has strong evidence. Refeeds as a treatment for RED-S do not. Here's what the research actually supports, and what remains experimental.
How AI Reads a Meal Photo: Dual-Model Vision, Perceptual Hashing, and Confidence
A modern meal-photo pipeline has four stages — quality, duplicate detection, LLM vision, and confidence-gated review — plus an enrichment layer. Here's how each step keeps the output honest.
Tracking 35 Micronutrients: Catching Deficiencies Before They Become Symptoms
Macros cover four numbers. The other 30+ micronutrients move independently and most people are short on several. Here's how 35-nutrient tracking surfaces gaps before blood work does.
IARC Group 1 and 2A Carcinogens in Food: Weekly Exposure, Not Single Meals
IARC classifies substances by strength of evidence, not risk magnitude. Processed meat, alcohol, and charred meat compounds are worth tracking weekly — as awareness signals, not alarms.
Your Diet Has a Pattern — Here Are the 8 Common Ones
Mediterranean, ketogenic, high-protein, plant-based, high-processed, balanced, low-carb, high-carb. Weekly logs reveal which pattern you actually follow — often different from what you think.
Glycemic Index Per Meal (Not Per Food): How Mixed Eating Changes the Response
Per-food GI tables ignore that nobody eats a single food alone. Protein, fat, fiber, and cooking method all shift the curve. Meal-level glycemic load is closer to what your glucose actually does.
Chrono-Nutrition: Eating Window, Meal Spacing, and Why Timing Changes Outcomes
When you eat changes outcomes independent of what you eat. Eating window, meal spacing, and circadian alignment are measurable, and they matter. Here's how to track them.
Polyphenol Diversity: Why Variety Beats Milligrams for Antioxidant Intake
Total polyphenols in milligrams misses the point. A diet hitting six polyphenol classes outperforms one hitting a single class at higher dose. Here's how class diversity tracking works.
NOVA Groups: Why 'Ultra-Processed' Isn't the Same as 'High-Calorie'
NOVA sorts food by processing, not calories. A 400-calorie bowl of oats and a 400-calorie bowl of sugary cereal differ in ways macros cannot capture. Here's how the four groups work.
Nutrition Intelligence: What's Actually In Your Food Beyond Calories and Macros
NOVA processing, polyphenol diversity, meal-level glycemic index, chrono-nutrition, IARC exposure, and 35 micronutrients — the nutritional dimensions calorie counters ignore.
Best Cronometer Alternatives for Nutrition Tracking
Cronometer is the gold standard for micronutrient tracking. But if you want your nutrition data connected to sleep, HRV, and training — or a modern mobile experience — here are the best alternatives.
Best MacroFactor Alternatives for Adaptive Nutrition
MacroFactor's adaptive algorithm is best-in-class for macro coaching. But if you want micronutrients, meal quality, or wearable-connected insights, here are the alternatives worth considering.
Best MyFitnessPal Alternatives That Understand Your Diet
MyFitnessPal counts calories. These alternatives track meal quality, micronutrients, and how your diet affects sleep, recovery, and training. Here's what to switch to.
Most Nutrition Trackers Count Calories. Ours Understands Your Diet.
Calorie counting is table stakes. Omnio validates your logs against government nutrition databases, scores meal quality, tracks 35 micronutrients and polyphenols, classifies your dietary pattern, and connects what you eat to how you sleep, recover, and train.
Your Calorie Target Is Wrong. Here's How We Fix It.
Most calorie calculators give you a number based on a formula from the 1990s and call it a day. Omnio watches what you actually eat, how your body actually responds, and learns your real metabolic fingerprint over time.