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/***
* Mobile Styles
*
* 1. Overriding inline styles
*/
@media(max-width: 619px) {
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  .email-flexible-footer .center-aligned-footer,
  .email-flexible-footer .right-aligned-footer .column {
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    margin-right: 0px !important; /* [1] */
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}
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  }
}
@media (max-width: 321px) {
  .fixed-width.has-border .layout__inner {
    border-width: 1px 0 !important;
  }
  .layout,
  .stack .column {
    min-width: 320px !important;
    width: 320px !important;
  }
  .border {
    display: none;
  }
  .has-gutter .border {
    display: table-cell;
  }
}
.cmctbl--inline table {
  border-collapse: collapse;
}
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  <style type="text/css">
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          <!--[if mso]><table width="100%" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-full-width" style="background: 29% 53%/cover no-repeat url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail20.com%252Fei%252Fd%252FF8%252FC87%252F875%252F225839%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDIwLiIsInRpbWUiOjE3NTgzNjk5NzkuNjU2Njk5NH0:1uzwM7:_cCl-BunXiE9Qklje7Rp_NxMashpPdewI0kdzGZ93PE) #000000;background-position: 29% 53%;background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail20.com%252Fei%252Fd%252FF8%252FC87%252F875%252F225839%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDIwLiIsInRpbWUiOjE3NTgzNjk5NzkuNjU2Njk5NH0:1uzwM7:_cCl-BunXiE9Qklje7Rp_NxMashpPdewI0kdzGZ93PE);background-repeat: no-repeat;background-size: cover;background-color: #000000;"><td class="layout__edges">&nbsp;</td><td style="width: 600px" class="w560"><![endif]-->
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       </div>
       <div class="layout one-col fixed-width stack" style="Margin: 0 auto;max-width: 600px;min-width: 320px; width: 320px;width: calc(28000% - 167400px);overflow-wrap: break-word;word-wrap: break-word;word-break: break-word;">
        <div class="layout__inner" style="border-collapse: collapse;display: table;width: 100%;background-color: #ffffff;">
         <!--[if mso]><table align="center" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-fixed-width" style="background-color: #ffffff;"><td style="width: 600px" class="w560"><![endif]-->
         <div class="column" style="text-align: left;color: #000;font-size: 17px;line-height: 26px;font-family: sans-serif;">
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Hey Ramy, welcome to what might be the most important email of your week.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Every week we dive into the essentials on how to preserve and optimize your health, while still being a busy, high-achieving, family-driven person.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This week we discuss how to increase protein and fiber intake without piling on extra and unwanted calories, an essential balance for successful fat loss or maintaining body composition. Then we’ll look closely at the evidence for and around seed oils, quite a controversial topic these days.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Finally, our highlighted podcast this 
week is all about testosterone, with Dr. Rhonda Patrick. Good news is there seem to be ways to increase it naturally, even as we get older.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Enjoy!
            </p>
           </div>
          </div>
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           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-24" lang="x-size-24" style="Margin-top: 0;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 20px;line-height: 28px;">
             <span class="font-lato" style="text-decoration: inherit;">
             </span>
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 24px;line-height: 32px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <em style="Margin-top: 20px;">
                <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                 "I am doing IRONMANs each year, and
                 <strong style="Margin-top: 20px;">
                  eating far healthier
                 </strong>
                 than ever."
                </span>
               </em>
              </span>
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 
20px;font-family: Lato,Tahoma,sans-serif;font-size: 17px;line-height: 26px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <em style="Margin-top: 20px;">
                <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                 ~Nolan, Gyroscope member
                </span>
               </em>
              </span>
             </p>
            </blockquote>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-28" lang="x-size-28" style="Margin-top: 0;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
             <span style="text-decoration: inherit;color: #8c8b96;">
              01
             </span>
             <span style="text-decoration: inherit;color: #b2afb8;">
              Discussion
             </span>
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 24px;line-height: 32px;">
             <strong>
              The Protein &amp; Fiber Paradox: Eating More While Consuming Less
             </strong>
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h1 class="size-17" lang="x-size-17" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #081220;font-size: 17px;line-height: 26px;">
             There’s a problem almost everyone trying to lose weight runs into.
            </h1>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             You know you need to eat more protein and more fiber.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Your coach (or Gyroscope) keeps telling you to.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But every time you try, the calories creep up too.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             You swap your breakfast, add some "healthy" snacks, maybe even try a new recipe, and suddenly your daily intake is higher than before.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It feels like a lose-lose: eat less and you’re starving, eat more protein and fiber and the scale 
won’t budge.
             <em>
              Or even go up...
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This is the paradox we’re going to solve today because when it comes down it it, if you want lasting fat loss, better energy, and long-term health, you actually need to eat
             <em>
              more
             </em>
             protein and fiber while at the same time eating
             <em>
              fewer
             </em>
             calories overall.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             That sounds impossible at first, but once you understand how, it becomes the single most powerful shift you can make in your diet.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail20.com%252Fei%252Fd%252FF8%252FC87%252F875%252F225839%252Fcsfinal%252FChatGPTImageSep172025at11_42_19AM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDIwLiIsInRpbWUiOjE3NTgzNjk5NzkuNjg2NTY3M30:1uzwM7:L8gCYXb4h84_lhyG8nz-YVZ6_CMd0vZ4x6bgRarerOk" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              Why Protein and Fiber matter so much
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Let’s start with some numbers.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             For protein, the sweet spot we recommend is somewhere between 0.6 and 0.9 grams per pound of bodyweight. That means if you weigh 170 pounds, you should aim for somewhere between 100 and 150 grams every day just to hit the mark.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             For fiber, the target is about 15 grams for every 1,000 calories you eat. On a 2,000-calorie diet, that’s around 30 grams of fiber daily.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             These aren’t arbitrary figures. Protein builds and preserves your 
muscle, which is essentially your metabolic engine. Without enough of it, you lose muscle while dieting, and your metabolism slows down.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Fiber, on the other hand, is what keeps your digestion, blood sugar, and satiety in balance. It feeds your gut microbiome, smooths out your energy levels, and helps keep you full long after meals.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The trouble is, most people’s diets are the complete opposite. High in calories, but low in both protein and fiber.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Statistics shows that protein provides about 15.8% of daily calories in the average American diet (we suggest at least 20%), while about 5% of men and 9% of women meet the daily recommended amount of fiber.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             All while 
calorie intake continues to rise (along with sugar... but that's a topic for another day).
            </p>
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              The modern diet trap
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Think about the average day of eating. Breakfast is often a bagel or bowl of cereal—lots of carbs, almost no protein or fiber.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Lunch is a sandwich, maybe with some cheese or a thin layer of meat, but again mostly bread.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Dinner might be pasta, pizza, or takeout.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             By the end of the day, calories are well over target, but protein is half of what it should be and fiber barely registers.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             When people try to diet, the instinct is usually just to cut back. Smaller portions, skipping snacks, or replacing meals with shakes.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             That might drop calories for a while, but without enough protein or fiber the hunger eventually overwhelms you. You end up back where you started—
             <em>
              only hungrier and more frustrated.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This is why simply eating less doesn't tend to work in the long run.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             When It’s not the quantity of food that matters most, it’s the quality of what you’re eating.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Whenever you start anything like a diet, or health-related goal, think
             <em>
              "what could I sustain forever?"
             </em>
            </p>
            <p style="Margin-top: 
20px;Margin-bottom: 20px;">
             Unfortunately most of us think
             <em>
              "how much pain can I deal with in the short term to get there faster",
             </em>
             and subsequently live our lives in roundabouts of repeated mistakes.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi2.cmail20.com%252Fei%252Fd%252FF8%252FC87%252F875%252F225839%252Fcsfinal%252FChatGPTImageSep172025at11_56_51AM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDIwLiIsInRpbWUiOjE3NTgzNjk5NzkuNjg2Nzg2N30:1uzwM7:B1oxTuVPFVvd3vXKxXQOywQo3m0anEuH1gI5D0uheqs" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              How to flip the script
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Instead of asking
             <em>
              “how can I eat less?”
             </em>
             the better question is
             <em>
              “how can I eat differently?”
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It comes down to swapping foods that are calorie-dense but nutrient-poor for ones that are rich in protein and fiber.
            </p>
            <ul style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              <em>
               Swap cereal for Greek yogurt with berries
              </em>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <em>
               Switch white rice for lentils or 
beans
              </em>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <em>
               Trade chips for roasted chickpeas or edamame
              </em>
             </li>
            </ul>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Each of these choices cuts calories while dramatically boosting the nutrients that actually keep you full.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Once you get the hang of it, this becomes less about “restriction” and more about “upgrading.”
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             You’re not depriving yourself—you’re choosing foods that do more for your body.
            </p>
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              Challenges across diets
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             The protein-fiber paradox shows up 
differently depending on your eating style.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If you’re keto, you usually get plenty of protein but struggle with fiber since many fruits and grains are off the table.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             For plant-based eaters it’s often the opposite: fiber is easy, but protein takes real planning.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             A low-carb diet can run into the same fiber shortfall as keto, while paleo can sometimes overshoot calories if the focus is too heavy on fatty cuts of meat and nuts.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Even balanced eaters run into trouble. Without intentional choices, it’s all too easy to slide into meals that are calorie-heavy but light on the things that matter.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Whatever diet you prefer, the solution is 
always the same: pay attention to protein and fiber first, and let calories fall into place as a result.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi3.cmail20.com%252Fei%252Fd%252FF8%252FC87%252F875%252F225839%252Fcsfinal%252FChatGPTImageSep172025at12_05_50PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMy5jbWFpbDIwLiIsInRpbWUiOjE3NTgzNjk5NzkuNjg2OTAzfQ:1uzwM7:BsrBSpXQjQvSSITnbQd-eS40sykmojfBKy98gHrcj4k" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              Practical strategies that work
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             One of the best tricks is to front-load your protein. If you start the day with 25–40 grams in your first meal, the rest of the day feels much easier.
            </p>
            <ul style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              <em>
               Eggs and smoked salmon
              </em>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <em>
               Greek yogurt with whey mixed in
              </em>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <em>
               Even leftover chicken and veggies
              </em>
             </li>
            </ul>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Another 
strategy is to use what we call “protein anchors.”
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Build each meal around one high-protein food—whether that’s chicken, fish, tofu, cottage cheese, or lean beef—and then fill in with vegetables and high-fiber sides.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Fiber also works best when spread through the day, not crammed in all at once.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             That might mean berries at breakfast, beans with lunch, and leafy greens or roasted vegetables with dinner.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Add in some volume foods (foods that are high in nutrients, highly filling, but low in calories so you can, more or less, eat as much as you want) like cucumbers, zucchini, or cauliflower and you’ve got meals that feel filling but stay surprisingly low in 
calories.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             And finally, don’t just guess.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             We are notoriously bad at estimating how much protein we’re eating and how many calories are sneaking in.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             A few days of tracking can be incredibly eye-opening.
            </p>
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              Gyroscope &amp; Food XRAY
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             This is exactly where tools like Gyroscope shine.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             With Food XRAY, you don’t have to play the guessing game.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Snap a photo of your meal, and you’ll see right away how much 
protein and fiber you’re getting, along with whether the calories are in line.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Most people are shocked when they see the reality.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The salad they thought was healthy turns out to have almost no protein.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The “light snack” has more calories than an entire lunch.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             By having that immediate feedback, you can adjust in real time instead of finding out weeks later that nothing is working.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The Health Score takes it one step further.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Instead of juggling numbers all day, you can see at a glance whether your diet is trending toward nutrient-dense and balanced or sliding back into calorie-heavy 
territory.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             It’s a simple way to stay accountable without the overwhelm.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
            <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi4.cmail20.com%252Fei%252Fd%252FF8%252FC87%252F875%252F225839%252Fcsfinal%252Fmeal-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNC5jbWFpbDIwLiIsInRpbWUiOjE3NTgzNjk5NzkuNjg3MDAzNH0:1uzwM7:X4D2_wetwST7drIP27AOBuAGXOaOrbFlefc7QB1TRxo" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
           </a>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              Why this isn't just about fat loss
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Hitting your protein and fiber targets doesn’t just help with weight. These habits pay off for life.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Higher protein intake protects your muscle as you age, which keeps you strong, mobile, and independent.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Adequate fiber keeps your gut microbiome healthy, which in turn affects immunity, inflammation, and even mood.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             And both together help keep blood sugar steady, preventing the energy crashes and cravings that derail so many diets.
            </p>
            <p style="Margin-top: 
20px;Margin-bottom: 0;">
             In other words, solving this paradox isn’t a short-term hack. It’s a long-term investment in your healthspan and longevity.
            </p>
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              Putting it all together
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             So how do you get enough protein and fiber without blowing your calorie budget?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <em>
              You start by shifting the frame.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Stop trying to eat less of everything.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Eat more of what your body actually needs.
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Prioritize protein. Layer in fiber at every meal. Use simple 
swaps to upgrade your foods. And lean on tools like Food XRAY to catch the blind spots you’d otherwise miss.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The paradox disappears once you see food through this lens. You’re no longer fighting hunger or willpower. You’re simply making choices that naturally lower calories while raising the nutrients that matter most.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If you haven’t tried it yet, spend at least one day tracking in
             <strong>
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: #003cff;">
                Food XRAY
               </span>
              </a>
             </strong>
             .
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             See how close you are to your targets. The numbers might surprise you—but 
once you know, you’ll have everything you need to finally crack the protein and fiber code!
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div class="btn btn--flat btn--large" style="Margin-bottom: 20px;text-align: center;">
            <!--[if !mso]><!-->
            <a style="border-radius: 4px;display: inline-block;font-size: 14px;font-weight: bold;line-height: 24px;padding: 12px 24px;text-align: center;text-decoration: none !important;transition: opacity 0.1s ease-in;color: #ffffff !important;background-color: #003cff;font-family: sans-serif;">
             Start tracking meals in the app
            </a>
            <!--<![endif]-->
            <!--[if mso]><p style="line-height:0;margin:0;">&nbsp;</p><v:roundrect xmlns:v="urn:schemas-microsoft-com:vml" href="https://camp.gyrosco.pe/t/d-l-gmtuly-yultlrktit-j/" style="width:189pt" arcsize="9%" fillcolor="#003CFF" stroke="f"><v:textbox style="mso-fit-shape-to-text:t" inset="0pt,8.25pt,0pt,8.25pt"><center style="font-size:14px;line-height:24px;color:#FFFFFF;font-family:sans-serif;font-weight:bold;mso-line-height-rule:exactly;mso-text-raise:1.5px">Start tracking meals in the app</center></v:textbox></v:roundrect><![endif]-->
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 24px;line-height: 32px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <em style="Margin-top: 20px;">
                <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                 "I've
                 <strong style="Margin-top: 20px;">
                  lost 10 kg
                 </strong>
                 and a substantial amount of bodyfat"
                </span>
               </em>
              </span>
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-family: Lato,Tahoma,sans-serif;font-size: 17px;line-height: 26px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <em style="Margin-top: 
20px;">
                <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                 ~Björn, Gyroscope member
                </span>
               </em>
              </span>
             </p>
            </blockquote>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-17" lang="x-size-17" style="Margin-top: 0;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
             <span style="text-decoration: inherit;color: #6f63f7;">
              02
             </span>
             <span style="text-decoration: inherit;color: #e8e8e8;">
              <strong>
              </strong>
             </span>
             <span style="text-decoration: inherit;color: #bac1ff;">
              Research Review
             </span>
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 24px;line-height: 32px;">
             <strong>
              Are Seed Oils The Dietary Nemesis They're Made Out To Be?
             </strong>
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             As mentioned above, optimizing your nutrition quality with enough protein and fiber is essential. However, some people have other theories. One of the most common is that simply cutting out certain harmful ingredients like seed oils is all it takes.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Today we’ll review some of the latest studies.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi5.cmail20.com%252Fei%252Fd%252FF8%252FC87%252F875%252F225839%252Fcsfinal%252FChatGPTImageSep172025at11_05_59AM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNS5jbWFpbDIwLiIsInRpbWUiOjE3NTgzNjk5NzkuNjg3MTAxMX0:1uzwM7:S8OO23d09kL4Alw15sxQVQkP7fTnbuV81v-DLfbLGHU" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-17" lang="x-size-17" style="Margin-top: 0;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             If you’ve spent five minutes on health TikTok, X or IG , you’ve probably heard that seed oils (canola, soybean, sunflower, safflower, corn, grapeseed etc.) are “toxic,” “inflammatory,” and possibly responsible for everything from weight gain to decreased immune function and brain fog.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             However, offline the mainstream research community has consistently remained lot calmer on the issue.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             So what gives?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Are doctors and evidence-based researchers in the pocket of Big Seed Oil?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Is the mainstream research community reading the research wrong, and 
online proponents of the fight against seed oils have it right?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Or is the truth somewhere in between?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Let's see...
            </p>
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              So why the panic?
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Three themes drive most of the online concern:
            </p>
            <ol style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: decimal;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              Processing with the solvent hexane
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Omega-6 fats (linoleic acid) allegedly “fueling inflammation”
             </li>
             <li style="Margin-top: 0;Margin-bottom: 
0;Margin-left: 0;">
              Suspicion that any positive studies are funded by “Big Seed Oil”
             </li>
            </ol>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Let’s take them one by one.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi6.cmail20.com%252Fei%252Fd%252FF8%252FC87%252F875%252F225839%252Fcsfinal%252FChatGPTImageSep172025at11_13_28AM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNi5jbWFpbDIwLiIsInRpbWUiOjE3NTgzNjk5NzkuNjg3MTk2M30:1uzwM7:YBFEBweGT2WNs3HR496wqodHmK2vFfZJ5-Q6DdpSZjQ" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-24" lang="x-size-24" style="Margin-top: 0;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
             <strong>
              Hexane: scary word, tiny exposures
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Seed oils are often
             <strong>
              highly refined, industrial products
             </strong>
             .
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Unlike extra-virgin olive oil, which is pressed and bottled, seed oils go through multiple steps: solvent extraction (often with hexane), bleaching, deodorization, and refining.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The fear is:
            </p>
            <ul style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               <em>
                This removes natural antioxidants and leaves a product that’s far from “whole 
food.”
               </em>
              </p>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               <em>
                Trace residues (solvents, oxidation products) may not be acutely toxic but could contribute to long-term cumulative effects
               </em>
              </p>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               <em>
                Processing also produces small amounts of trans fats (during deodorization), which, even at low levels, may raise cardiovascular risk
               </em>
              </p>
             </li>
            </ul>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             However, the
             <strong>
              solvent is removed
             </strong>
             during refining.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             And while that still all sounds extremely unappealing (to say the least) when you’re imagining it in the food you eat, regulators cap residues at very low levels (the EU limit 
is 1 mg/kg of oil), and typical commercial products fall well below that.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The European Medicines Agency’s toxicology guideline pegs a permitted daily exposure for hexane at 2.9 mg/day.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             To put that into real-world context you’d need to consume an absurd amount of oil to approach that from residual traces.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Like,
             <em>
              30+ liters of the stuff in one day.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Measurements from market samples back this up. Surveys report residual hexane usually in the µg/kg to low-mg/kgrange, i.e., hundreds to thousands of times below the legal limit.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             In short, hexane is most definitely a meaningful
             <em>
              worker-safety 
and environmental
             </em>
             topic, but it does appear to be a practical risk from the minuscule residues in the bottle you may cook with.
            </p>
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              Omega-6, inflammation, and the “ratio” theory
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             A popular claim is that omega-6 (especially linoleic acid, LA) is inherently pro-inflammatory and that modern diets skew our omega-6:omega-3 ratio to unhealthy levels.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Critics worry that:
            </p>
            <ul style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               <em>
                Subtle, chronic 
pro-inflammatory effects may not show up in short-term biomarker studies but could accumulate over decades
               </em>
              </p>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               <em>
                Modern diets push omega-6 intake far higher than "ancestral" norms, while omega-3 intake is historically low, creating an unnatural skew
               </em>
              </p>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               <em>
                High-LA tissues are more prone to oxidative damage. Some animal studies show diets rich in omega-6 increase lipid peroxidation and susceptibility to oxidative stress, which is a known driver of atherosclerosis and chronic disease
               </em>
              </p>
             </li>
            </ul>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             However, mechanistic and animal data is one thing. Human outcomes is another. And so far controlled 
human studies just haven’t borne that out.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             A meta-analysis of 30 randomized trials found that increasing dietary LA did not raise inflammatory markers (e.g., CRP, IL-6, TNF).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Likewise, a systematic review concluded that changing LA intake—even over a huge range—doesn’t meaningfully change tissue arachidonic acid, the compound often blamed for inflammation. Our bodies regulate that conversion more tightly than the internet implies.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Big-picture outcomes point the same way with 2020 American Journal of Clinical Nutrition meta-analysis of 38 cohorts (dietary intake and blood biomarkers) finding higher linoleic acid associated with
             <em>
              lower
             </em>
             all-cause, CVD, and 
cancer mortality.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Does all this mean “the more omega-6 the better”?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             No.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             It just means omega-6 isn’t necessarily the lone-wolf inflammagen it’s made out to be, and most people would probably benefit more from focusing on adding more omega-3 sources (oily fish, flax, walnuts) than from trying to purge omega-6.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi7.cmail20.com%252Fei%252Fd%252FF8%252FC87%252F875%252F225839%252Fcsfinal%252FChatGPTImageSep172025at11_19_21AM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNy5jbWFpbDIwLiIsInRpbWUiOjE3NTgzNjk5NzkuNjg3MjkwNH0:1uzwM7:orZLwDnjg0yPecDJl_GbVyfZnfVBvWM6ymPXEd6UMoc" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              “It’s all industry-funded”
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Skepticism is healthy.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Funding can absolutely bias what gets studied and how it’s framed.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But the core findings that favor unsaturated fats come from diverse, often publicly funded lines of evidence:
             <em>
              metabolic ward studies, controlled feeding trials, prospective cohorts, and guideline reviews.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The AHA Presidential Advisory also concluded that replacing saturated fat with unsaturated fat (especially PUFA) lowers 
cardiovascular events, aligning mechanistic, trial, and population data.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             And more recently, a 2025 JAMA Internal Medicine analysis of 221,054 adults found higher butter intake was linked to higher mortality, while higher plant-oil intake (olive, soybean, canola) was linked to lower total, CVD, and cancer mortality.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The paper concluded that swapping butter for plant oils was associated with substantially lower premature death.
            </p>
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              But didn’t old trials show harm?
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Two vintage studies continue to fuel the basis of many 
anti-seed-oil arguments: the Sydney Diet Heart Study (1966–73) and the Minnesota Coronary Experiment (1968–73), both re-analyzed by Ramsden et al.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Critics highlight findings that more linoleic acid didn’t improve—and sometimes worsened—outcomes.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             However, context matters.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The Sydney intervention included polyunsaturated margarine typical of the era, i.e., industrial trans fats, now recognized as unequivocally harmful and since removed from the food supply. That’s a major confounder that can easily swamp the expected benefits of LDL lowering.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The Minnesota study, meanwhile, used an unusually high corn-oil diet, had very 
high attrition, and involved institutionalized patients, limiting compliance and generalizability.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Another big flaw in the Minnesota study was that smoking status was collected at baseline,
             <strong>
              but the study did not stratify or adjust outcomes by smoking
             </strong>
             (ah, the good old days 😅).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Smoking was highly prevalent in the U.S. at the time, and it is an undeniably major confounder for cardiovascular and all-cause mortality.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             These caveats are precisely why guideline bodies focus on the totality of evidence rather than single outliers, especially ones from the trans-fat era.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Does this mean those variables disprove the initial claims these studies made?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             No, but when stacked against more modern evidence things are clearly not so conclusively against the consumption of seed oils being detrimental for public health.
            </p>
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 16px;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              The UPF problem: blaming the oil for the company it keeps
             </strong>
            </h2>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi8.cmail20.com%252Fei%252Fd%252FF8%252FC87%252F875%252F225839%252Fcsfinal%252FChatGPTImageSep172025at11_24_45AM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpOC5jbWFpbDIwLiIsInRpbWUiOjE3NTgzNjk5NzkuNjg3MzgzfQ:1uzwM7:ehjjl3jrkrVUZh5S46qwv55_ItBZaMibbWOeul7j8U0" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             A big reason the public conversation gets messy is most people encounter seed oils not in a home-cooked stir-fry, but in ultra-processed foods (UPFs).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <em>
              Chips, packaged snacks, fast-food fryers, bakery items.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             UPFs routinely combine refined starch/sugar, sodium, flavorings…and cheap oils.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Robust cohort studies link higher UPF intake with higher all-cause mortality and cardiovascular risk,
             <em>
              seed oils or no.
             </em>
             That association shows up across countries and methods—even after adjusting for other diet factors.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             So is it the UPFs causing the problems, or the oils held within?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It may not be as black and white as that, but with some consideration it’s reasonable to suspect that the
             <em>
              overall UPF matrix
             </em>
             (excess calories, sodium/sugar, low fiber, additives, repeated high-heat frying) is the real driver of harm, not the tablespoon of soybean or canola oil used to roast your veggies.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This helps reconcile the everyday experience (“I cut seed oils and felt better”) with the research:
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <em>
              People who ditch seed-oil-rich junk foods often eat fewer UPFs overall and feel better for reasons that go far beyond the oil itself.
             </em>
            </p>
            <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
             <strong>
              Seed oils in a Longevity 
Framework
             </strong>
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Perhaps a good way to look at it, is seed oils themselves and in isolation at normal doses (the occasional salad dressing, some cooking without deep frying, etc.) don't really seem to cause much harm.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             But...
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              There
              <em>
               are
              </em>
              arguably better options.
             </strong>
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Olive oil — especially extra-virgin — stands out as one of the most consistently heart-protective fats studied. Rich in monounsaturated 
oleic acid and polyphenols, it helps reduce LDL cholesterol while maintaining or raising HDL, lowers blood pressure, and dampens oxidative stress and inflammation.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             These benefits have been repeatedly demonstrated in large trials like PREDIMED, where a Mediterranean diet enriched with olive oil significantly reduced cardiovascular events and improved longevity outcomes.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Other oils with similar fatty acid profiles — such as avocado oil or high-oleic sunflower oil — appear to share many of these protective properties.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             This suggests that 
even while seed oils may be largely neutral (not harmful when used in moderation), oils rich in monounsaturates and bioactive compounds are not just “safe” but actively health-promoting.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             In the context of long-term health, choosing olive oil and its cousins isn’t only about avoiding risk — it’s about stacking the deck toward longevity and resilience against heart disease.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Here are some of the studies and insights from them:
            </p>
            <ul style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 
20px;">
               Swap: butter → EVOO for everyday sauté/roast; track LDL-C/ApoB over 8–12 weeks.
               <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
                American College of Cardiology
               </a>
              </p>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               Limit: deep-fried restaurant items! If you must indulge, keep it occasional.
               <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
                EFSA Journal
               </a>
              </p>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               Add: fatty fish 1–2×/week (or ALA plants if pescetarian).
               <a style="text-decoration: 
underline;transition: opacity 0.1s ease-in;color: #3175bf;">
                American Heart Association Journals
               </a>
              </p>
             </li>
            </ul>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              So…are seed oils “good,” “really bad,” or “it depends”?
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             As always, nutrition is complex and can’t be summed up in one sentence.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Let’s look at each area individually, based on the studies mentioned earlier...
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Heart &amp; longevity:
             </strong>
             Replacing saturated fat (e.g., butter) with unsaturated plant oils generally lowers LDL and is associated with lower mortality in large cohorts. That doesn’t make seed oils "good"—but it does put them in 
context.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Inflammation:
             </strong>
             Human randomized trials increasing linoleic acid don’t
             <em>
              appear
             </em>
             to raise inflammatory markers. Tissue arachidonic acid doesn’t shoot up when LA goes up. If you choose to be safe and avoid them based on the concept of that happening, that is your choice, but so far the evidence does not appear to back it up in humans.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Metabolic outcomes:
             </strong>
             Trials swapping fats calorie-for-calorie generally show neutral to slightly favorable effects on weight and glycemia with higher PUFA. (If you eat fewer UPFs in the process, you’ll likely improve more.) Note that all fats contain 9 calories per gram, so having too much in your diet (whether butter, olive oil or seed oils)
             <em>
              will
             </em>
             put you 
over calorie target and make it harder to lose weight.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Specific oils:
             </strong>
             Canola is mostly monounsaturated with some omega-6 and omega-3; soybean and sunflower are higher in omega-6; sesame oil brings antioxidants (e.g., sesamol/lignans) and has small RCT-level benefits for blood pressure, fasting glucose, and oxidative stress. Of course, high-quality olive oil high in polyphenols seems to be one of the best types.
            </p>
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              Practical, balanced takeaways
             </strong>
            </h2>
            <ul style="Margin-top: 16px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 16px;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Don’t 
fear the bottle.
              </strong>
              Using seed oils at home for sautéing, roasting, and dressings can be compatible with good cardiometabolic health, especially when they replace butter or lard. The total amount matters more than the exact type.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Use "better" fats when possible.
              </strong>
              The above said, there are better options. We suggest choosing extra-virgin olive oil or avocado oil where you can, and avoiding fried foods in general.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Mind the
               <em>
                food
               </em>
               , not just the fat.
              </strong>
              If most of your seed-oil intake comes from UPFs, focus first on
              <em>
               reducing UPFs
              </em>
              (fewer fried snacks, packaged sweets) rather than waging war on every drop of soybean oil, or eating the same foods fried in 
non-seed oils. That shift alone is strongly linked to better outcomes.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Cook smart.
              </strong>
              Avoid re-using oil at very high heat (a restaurant fryer problem, more than a home kitchen problem). Fresh oil and reasonable temperatures limit oxidation products. (Guidelines still favor
              <em>
               unsaturated
              </em>
              fats overall, but these do better at low heat)
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Add omega-3s.
              </strong>
              The common deficiency is omega-3, not an “excess” of omega-6. Supplementation, fish twice a week or plant sources (flax/chia/walnuts) help balance the overall pattern.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Keep perspective.
              </strong>
              Total diet quality, fiber, minimally processed foods, and energy 
balance over time matter far more than the type of oil.
             </li>
            </ul>
            <h2 class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 20px;line-height: 28px;">
             <strong>
              Bottom line
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Seed oils aren’t a health wrecking ball. Used reasonably—especially when they
             <em>
              replace
             </em>
             butter/lard—they can fit into a heart-healthy pattern. The bigger problems are
             <strong>
              trans fats
             </strong>
             (now mostly banned) and
             <strong>
              old, repeatedly heated fryer oils
             </strong>
             that accumulate harmful oxidation products (especially found in restaurants).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Focus on
             <strong>
              diet quality, UPF reduction, and omega-3 intake
             </strong>
             , and prefer
             <strong>
              EVOO or high-oleic oils
             </strong>
             for cooking. The good news is, trace 
amounts of seed oil in otherwise solid foods aren’t worth losing sleep over.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             So perhaps the solution is to simply:
            </p>
            <ul style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              Eat as much as you can of plants and lean proteins
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Reduce or eliminate the consumption of ultra-processed-foods and deep-fried foods wherever possible
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Use the most fresh and longevity-promoting oils like olive or avocado wherever possible
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Increase your intake of omega 3s as much as possible
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Keep your
              <em>
               total
              </em>
              fat and calorie intake within your targets
             </li>
            </ul>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             And the rest should fall into place.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 24px;line-height: 32px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <em style="Margin-top: 20px;">
                <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                 "I eat much better quality food.
                 <strong style="Margin-top: 20px;">
                  I've lost weight multiple times easily.
                 </strong>
                 I've been more active."
                </span>
               </em>
              </span>
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-family: Lato,Tahoma,sans-serif;font-size: 17px;line-height: 26px;">
              <span class="font-lato" style="text-decoration: 
inherit;Margin-top: 20px;">
               <em style="Margin-top: 20px;">
                <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                 ~Thierry, Gyroscope member
                </span>
               </em>
              </span>
             </p>
            </blockquote>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-28" lang="x-size-28" style="Margin-top: 0;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
             <span style="text-decoration: inherit;color: #faa273;">
              03
             </span>
             <span style="text-decoration: inherit;color: #b5ebc9;">
             </span>
             <span style="text-decoration: inherit;color: #ffcaad;">
              Podcast of the week
             </span>
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 24px;line-height: 32px;">
             <strong>
              How To Increase Your Testosterone Levels
              <em>
               Naturally
              </em>
             </strong>
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             As we age, testosterone levels drop in both men and women... but what does this mean for health and longevity?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Decreasing libido is perhaps the most commonly correlated symptom of lower testosterone,
             <em>
              but it is responsible for so much more.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              It reduces muscle mass, promotes fat accumulation, increases insulin resistance and dramatically affects mood and motivation.
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Testosterone replacement therapy (TRT) has been gaining a lot of traction in recent years, and it appears to be a life-changing route for many.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             However in this month's
             <strong>
              Found My Fitness podcast
             </strong>
             , Dr. Rhonda Patrick sits down with Derek from 
"More Plate More Dates" to discuss the various functions of testosterone and
             <em>
              how to increase it naturally, even as we age.
             </em>
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
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          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div class="btn btn--flat btn--large" style="Margin-bottom: 20px;text-align: center;">
            <!--[if !mso]><!-->
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             Watch the Podcast
            </a>
            <!--<![endif]-->
            <!--[if mso]><p style="line-height:0;margin:0;">&nbsp;</p><v:roundrect xmlns:v="urn:schemas-microsoft-com:vml" href="https://camp.gyrosco.pe/t/d-l-gmtuly-yultlrktit-u/" style="width:129.75pt" arcsize="9%" fillcolor="#003CFF" stroke="f"><v:textbox style="mso-fit-shape-to-text:t" inset="0pt,8.25pt,0pt,8.25pt"><center style="font-size:14px;line-height:24px;color:#FFFFFF;font-family:sans-serif;font-weight:bold;mso-line-height-rule:exactly;mso-text-raise:1.5px">Watch the Podcast</center></v:textbox></v:roundrect><![endif]-->
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          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             Check out the full podcast to dive deeper into the science here, applicable for both men and women. Here are some of the most simple and practical actions, with variables you can optimize in Gyroscope:
            </p>
            <ol style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: decimal;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 0;">
               <strong>
                Cut visceral fat → raise T
               </strong>
              </p>
              <ul style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 24px;padding: 0;list-style-type: disc;">
               <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
                <p style="Margin-top: 0;Margin-bottom: 20px;">
                 <strong>
                  Why:
                 </strong>
                 Adipose aromatase converts T → estradiol, increasing negative feedback and suppressing T.
                </p>
               </li>
               <li style="Margin-top: 0;Margin-bottom: 
0;Margin-left: 0;">
                <p style="Margin-top: 0;Margin-bottom: 20px;">
                 <strong>
                  Track:
                 </strong>
                 Weight &amp; body-fat trend, waist, Health Score. Aim ~12–15% BF (men) if feasible. Following
                 <strong>
                  <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
                   the Fat Loss Protocol
                  </a>
                 </strong>
                 is generally the best way to make this happen.
                </p>
               </li>
              </ul>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 0;">
               <strong>
                Resistance training beats everything else
               </strong>
              </p>
              <ul style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 24px;padding: 0;list-style-type: disc;">
               <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
                <p style="Margin-top: 0;Margin-bottom: 20px;">
                 <strong>
                  Why:
                 </strong>
                 Increases muscle, insulin sensitivity, 
bone loading; best signal for androgenic pathways.
                </p>
               </li>
               <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
                <p style="Margin-top: 0;Margin-bottom: 20px;">
                 <strong>
                  Do/Track:
                 </strong>
                 3–4 sessions/week; log workouts and progressive overload. Keep HIIT modest (1×/wk).
                </p>
               </li>
              </ul>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 0;">
               <strong>
                Alcohol can blunt steroidogenesis
               </strong>
              </p>
              <ul style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 24px;padding: 0;list-style-type: disc;">
               <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
                <p style="Margin-top: 0;Margin-bottom: 20px;">
                 <strong>
                  Why:
                 </strong>
                 Direct testicular toxicity + sleep disruption.
                </p>
               </li>
               <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
                <p style="Margin-top: 0;Margin-bottom: 20px;">
                 <strong>
                  Track:
                 </strong>
                 Aim for 0–3 max 
drinks per week (ideally zero), and correlate with sleep &amp; next-day readiness.
                </p>
               </li>
              </ul>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 0;">
               <strong>
                Fix common micronutrient gaps
               </strong>
              </p>
              <ul style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 24px;padding: 0;list-style-type: disc;">
               <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
                <p style="Margin-top: 0;Margin-bottom: 20px;">
                 <strong>
                  Why:
                 </strong>
                 Vitamin D, magnesium, zinc support production and receptor activity; deficits are common.
                </p>
               </li>
               <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
                <p style="Margin-top: 0;Margin-bottom: 20px;">
                 <strong>
                  Do/Track:
                 </strong>
                 Supplement to sufficiency (based on labs). Expect modest but real gains when correcting deficiency.
                </p>
               </li>
              </ul>
             </li>
            </ol>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-32" lang="x-size-32" style="Margin-top: 0;Margin-bottom: 0;font-size: 28px;line-height: 36px;">
            </p>
            <p class="size-32" lang="x-size-32" style="Margin-top: 20px;Margin-bottom: 0;font-size: 28px;line-height: 36px;">
             <span style="text-decoration: inherit;color: #c8c8d4;">
              04
             </span>
             <span style="text-decoration: inherit;color: #8c8b96;">
             </span>
             <span style="text-decoration: inherit;color: #000000;">
              <strong>
               Frequently Asked Questions
              </strong>
             </span>
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 20px;line-height: 28px;">
              <strong style="Margin-top: 20px;">
               “How can I make the app more accurate with meal tracking?”
              </strong>
             </p>
            </blockquote>
            <p style="Margin-top: 
20px;Margin-bottom: 0;">
             We get this question a lot. Either from people who don't trust the AI meal analysis, or from people who want to be as precise as they can be.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Both are valid concerns.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             On the first point, we've stress-tested the AI a lot, and have found that over time, and variables tend to come out in the wash.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Of course, some hidden calories can get missed (eg: you used more butter in a meal, or had 3 eggs and not 2) and sometimes the image is misinterpreted.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             What we always coach is that for fat loss and weight management it is the
             <strong>
              average that matters
             </strong>
             <em>
              over time.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <em>
              The most important
             </em>
             aspect of tracking 
food is to capture everything you eat. That includes small bites, food at a party, restaurant meals, and more. Even if they’re not all 100% precise, capturing them will give your coach enough information to understand and optimize your diet.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It will also be much more accurate than
             <em>
              really precisely weighing
             </em>
             a few meals at home, capturing a few with barcodes, but missing dozens of other meals that didn’t have a scale or barcode (the old way of doing it).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If your calories are slightly over-estimated on one day, and slightly down on another, but for the most part it's on point, your average calories tracked over the weeks will tell the story and the
             <strong>
              outcomes will be the proof.
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             The top reasons to 
track your food consistently include:
             <br/>
             • Increasing your protein intake
             <br/>
             • Limiting sugar and alcohol intake
             <br/>
             • Getting enough fiber in your meals
             <br/>
             • Improving meal quality to feel full
             <br/>
             • And finally, staying near your calorie target
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi10.cmail20.com%252Fei%252Fd%252FF8%252FC87%252F875%252F225839%252Fcsfinal%252Fright-protocol-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMTAuY21haWwyMCIsInRpbWUiOjE3NTgzNjk5NzkuNjg3NTY5NH0:1uzwM7:5hJ5VyG_8HrkwTgkiauBmyUbIIK1P79M15WdyJMpF7k" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             However, you do have quite a lot of control and input into the accuracy of your data!
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             To bolster the accuracy of your image analysis we recommend:
            </p>
            <ul style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              Size is important. Put your hand or fork in the photo to help the app get a handle on scale.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              Or if you have an actual scale, you can always weigh your items on a food scale — this provides the most extreme and exact accuracy for those who really want it. For most people though, a casual picture is enough to get 90% of the accuracy with 10% of the effort.
             </li>
             <li style="Margin-top: 
0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              If you're eating branded products, take a pic of the product, logo and packaging itself and try to showcase how much you actually ate. (Unless it is a really specialty item with nonstandard nutrition facts, this is better than focusing on a photo of the nutrition label).
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              If there are any hidden calories, or aspects to a recipe that are not 'normal' then please mention them in the caption!
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              If you have more details, like weights of ingredients or brand names, mention them. Or if you have more information about how much you ate - like twice what was pictured, or only half, etc.
             </li>
            </ul>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             One final point, your analysis can always 
be edited after the event.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             So hopefully it will be right and you can just hit accept, but if for some reason it isn’t, you can always adjust it and provide more detail.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If you disagree with something, you can adjust the analysis and provide more info about exactly what you ate, and your records will be changed!
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             A good time to do this is during your
             <em>
              morning routine,
             </em>
             when you’ll be able to review
             <em>
              everything
             </em>
             from the previous day.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Hope that helps and happy tracking! 📸
            </p>
           </div>
          </div>
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              Or a study or scientific topic you want to learn more about?
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              Thanks,
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              the Gyroscope Team
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               Gyroscope is
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