§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.
§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.
Read in full 0 g ADDED SUGAR in everything we cover
04 SECTIONS keto · fasting · sugar · hydration
27 FIELD NOTES and counting
Na+ K+ Mg2+ THE THREE minerals we track
In this issue
§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.
§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.
§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.
§02 · FAST
Does Liquid IV Break a Fast? Reading the Label Line by Line
A spec-sheet walk through the panel — calories, dextrose, stevia — and where each one sits against the common definitions of a fast.
§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.
Keto & Low-Carb
All of §01Managing sodium, potassium, and magnesium to beat the keto flu and stay in ketosis.
§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.
§01 · KETO·LC
Leg Cramps on Keto: The Magnesium and Potassium Question
Why muscle cramps spike early on low-carb, the dehydration-and-mineral link, food-first sources, and when cramps warrant a check-up.
§01 · KETO·LC
How Much Sodium Do Low-Carb Eaters Actually Need?
Why carb restriction often raises sodium needs, the ranges commonly discussed in low-carb circles, and who should be cautious and ask a clinician.
Fasting
All of §02Staying hydrated and electrolyte-balanced through intermittent and extended fasts.
§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.
§02 · FAST
Does Liquid IV Break a Fast? Reading the Label Line by Line
A spec-sheet walk through the panel — calories, dextrose, stevia — and where each one sits against the common definitions of a fast.
§02 · FAST
Coffee, Black Tea, and Sparkling Water During a Fast
A clear-eyed list of fasting-window drinks ranked by caveat, the hidden calories and additives to watch, and how to hydrate without breaking the fast.
§02 · FAST
Intermittent Fasting and Hydration: Timing Your Fluids
A practical how-to for staying well-hydrated across fasting and eating windows, with guidance on coffee, tea, and fasting fluids.
Sugar & Labels
All of §03Decoding ingredient lists, hidden sugars, and sweeteners in hydration products.
§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.
§03 · SUGAR
Net Carbs, Total Carbs, and What Actually Affects You
Cutting through the net-carb math so labels make sense, where fiber and sugar alcohols fit, and why the calculation is not universal.
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.