§03 · SUGAR
How to Read a Nutrition Label as a Keto Eater
A line-by-line decoder for the nutrition label — serving size, total carbs, fiber, sugar alcohols, added sugars — built around what a low-carb shopper actually checks.
§02 · FAST
Does Coffee Break a Fast? Cream, MCT Oil, and Bulletproof
Black coffee, a splash of cream, and MCT oil each cross different fasting thresholds — the calorie and insulin math at each step, spelled out plainly.
Read in full 0 g ADDED SUGAR in everything we cover
04 SECTIONS keto · fasting · sugar · hydration
33 FIELD NOTES and counting
Na+ K+ Mg2+ THE THREE minerals we track
In this issue
§01 · KETO·LC
Magnesium Glycinate vs Citrate vs Malate: Which Form for Keto Cramps
Bioavailability, GI tolerance, and the practical spec differences between magnesium glycinate, citrate, and malate for the cramps that wake keto eaters at 3 a.m.
§02 · FAST
OMAD and Electrolytes: The 23-Hour Mineral Gap
How eating one meal a day changes sodium and potassium timing, why the 23-hour window creates a real mineral gap, and how to space electrolytes across it.
§02 · FAST
Can You Drink Diet Coke While Fasting?
Aspartame, autophagy claims, and the cephalic-phase response — what the data actually shows about drinking Diet Coke during a fast, and how strict fasters read it.
§01 · KETO·LC
Best Salt for Keto: Pink, Sea, Kosher, Table — What's the Difference?
A spec-sheet comparison of pink Himalayan, sea, kosher, and table salt for keto — mineral content per gram, iodine, and how each one actually delivers sodium.
§04 · HYDRO
LMNT vs Homemade Electrolytes: A Spec-Sheet Comparison
Side-by-side mineral breakdown — sodium, potassium, magnesium, cost per serving — between a packet mix and a DIY salt-and-citrate blend.
Keto & Low-Carb
All of §01Managing sodium, potassium, and magnesium to beat the keto flu and stay in ketosis.
§01 · KETO·LC
Magnesium Glycinate vs Citrate vs Malate: Which Form for Keto Cramps
Bioavailability, GI tolerance, and the practical spec differences between magnesium glycinate, citrate, and malate for the cramps that wake keto eaters at 3 a.m.
§01 · KETO·LC
Best Salt for Keto: Pink, Sea, Kosher, Table — What's the Difference?
A spec-sheet comparison of pink Himalayan, sea, kosher, and table salt for keto — mineral content per gram, iodine, and how each one actually delivers sodium.
§01 · KETO·LC
Best Electrolytes for Keto Flu: What the Label Should Show
A spec-criteria walk through the panel — sodium, potassium, magnesium, added sugars — for choosing an electrolyte mix during the first two weeks of low-carb.
§01 · KETO·LC
Whole-Food Electrolytes for Low-Carb: Eating Your Minerals
Getting sodium, potassium, and magnesium from low-carb foods instead of drinks, with potassium and magnesium sources and broth and salting strategies.
Fasting
All of §02Staying hydrated and electrolyte-balanced through intermittent and extended fasts.
§02 · FAST
OMAD and Electrolytes: The 23-Hour Mineral Gap
How eating one meal a day changes sodium and potassium timing, why the 23-hour window creates a real mineral gap, and how to space electrolytes across it.
§02 · FAST
Can You Drink Diet Coke While Fasting?
Aspartame, autophagy claims, and the cephalic-phase response — what the data actually shows about drinking Diet Coke during a fast, and how strict fasters read it.
§02 · FAST
Does Erythritol Break a Fast? The Insulin and Calorie Question
Does erythritol break a fast? A spec-sheet read on calorie absorption, the insulin data, and where this polyol sits against xylitol and maltitol.
§02 · FAST
How much sodium during a 24-hour fast?
The commonly cited ranges for fasted sodium, where they actually come from, and a sample dosing pattern across a 24-hour window.
Sugar & Labels
All of §03Decoding ingredient lists, hidden sugars, and sweeteners in hydration products.
§03 · SUGAR
How to Read a Nutrition Label as a Keto Eater
A line-by-line decoder for the nutrition label — serving size, total carbs, fiber, sugar alcohols, added sugars — built around what a low-carb shopper actually checks.
§03 · SUGAR
Does Stevia Spike Insulin? Reading the Evidence Without Hype
What the controlled human trials actually show on steviol glycosides and the acute insulin response, and where the conflicting headlines are coming from.
§03 · SUGAR
Best Sugar-Free Electrolytes: 5 Picks Ranked Honestly
A label-first ranking for keto, low-carb and fasting readers — scored on added sugar, sodium-to-potassium ratio, sweetener choice and the absence of maltodextrin.
§03 · SUGAR
Sugar-Free vs. No Added Sugar: Not the Same Thing
Untangling two label claims people routinely confuse, what each allows, the difference between naturally occurring and added sugar, and why to check the panel.
Hydration Science
All of §04The research behind electrolytes, fluid balance, and performance without sugar.
§04 · HYDRO
LMNT vs Homemade Electrolytes: A Spec-Sheet Comparison
Side-by-side mineral breakdown — sodium, potassium, magnesium, cost per serving — between a packet mix and a DIY salt-and-citrate blend.
§04 · HYDRO
Thirst, Hydration, and Why Your Body Isn't a Bad Gauge
Reassessing the thirst is too late claim with a level head, how thirst regulation works, where the cue can lag, and how to combine it with other signs.
§04 · HYDRO
Can You Get Enough Electrolytes Without Any Supplements?
The food-first case for sugar-conscious eaters, food sources that cover the bases, when intake genuinely runs short, and avoiding the over-supplement trap.
§04 · HYDRO
Does Drinking More Water Flush Sodium and Detox You?
Testing a popular claim against how kidneys actually regulate sodium, why detox is mostly marketing, and when extra fluid does and does not help.
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Occasional field notes on electrolytes, fasting, and reading the label — zero sugar, zero noise.