Harnessing the Power of Nutrients

Chris Masterjohn, PhD's Substack 'Harnessing the Power of Nutrients' merges scientific insight with innovative thinking, focusing on health optimization through nutrition, genetic factors, and biochemistry. It challenges mainstream health narratives, explores nutrient impacts on health, and presents actionable advice based on personal health data and scientific research.

Nutritional Science Genetic Health Analysis Dietary Recommendations Mitochondrial Health Supplementation Metabolic Health Iron Metabolism Vaccine Analysis Health Policy Food Safety

The hottest Substack posts of Harnessing the Power of Nutrients

And their main takeaways

Sugar is the Ultimate Antioxidant and Insulin Will Make You Younger

39 implied HN points • 30 May 16
🏥 Health & Wellness Nutrition Anti-aging Insulin Antioxidants
  1. Sugar and insulin can have underappreciated benefits like acting as antioxidants and potentially contributing to a more youthful appearance.
  2. The relationship between sugar, insulin, and their effects on the body's defense system may be more complex than previously thought.
  3. Considering different perspectives on sugar and insulin can lead to new insights on overall health and wellness.

043: Nutrition in Neuroscience Part 3

19 implied HN points • 25 Jan 19
🏥 Health & Wellness Nutrition Neuroscience Mental health Physical health Well-being
  1. Nutrition has a significant impact on mental and emotional health, the function of the senses, and control over body movements.
  2. Certain nutrients like vitamin A play crucial roles in preventing conditions like night blindness and setting circadian rhythms.
  3. Understanding the connection between nutrition and neuroscience can help manage pain, sensitivities, and overall physiological well-being.

010: How to Know if Your Genetics Contribute to Your Sensitivity to Blue Light and Poor Sleep, and What to Do About it

39 implied HN points • 20 May 16
🏥 Health & Wellness Genetics Sleep Nutrition Biochemistry
  1. You can determine if your genetics contribute to sensitivity to blue light and poor sleep by looking at variations in the melanopsin gene.
  2. Understanding your genetics can help you optimize your light exposure and improve your sleep and alertness.
  3. Tools like f.lux, blue-blocking glasses, and specific light bulbs can assist in creating a sleep-friendly environment based on your genetic sensitivity to light.

005: My Evening and Morning Routines

39 implied HN points • 29 Apr 16
🏥 Health & Wellness Sleep Productivity Nutrition Podcasts
  1. The post discusses how to design evening and morning routines to improve sleep quality and productivity.
  2. Various tools and practices like blue-light deprivation, list-making, and nutritious breakfasts are highlighted for enhancing routines.
  3. The importance of activities like making the bed, morning walks, and incorporating low-decision, high-nutrition breakfasts are emphasized.
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004: What I’ve Been Eating, and How I Get It

39 implied HN points • 28 Apr 16
🍲 Food & Drink Nutrition Meal preparation
  1. The author shares what he eats and how he arranges his meals to achieve productivity, fat loss, and good nutrition.
  2. Practical tips based on personal experience can help in solving problems or reaching goals; for instance, the author gained benefits from tools like MyFitnessPal which aided in weight loss and better sleep.
  3. Batch meal preparation, like making cold brew coffee concentrate, can save time and improve taste over hot-brewed coffee, leading to time efficiency and reduced sugar intake.

Weston Price and Beyond

19 implied HN points • 18 Nov 18
🏥 Health & Wellness Nutrition Podcast Diet Health Benefits
  1. Weston Price's research on traditional diets highlights the connection between nutrition and health.
  2. Diversifying our diets is crucial for optimal health as different foods offer varying nutrients.
  3. Implementing practical rules based on research can help create a balanced, healthy diet.

Kresser/Kahn Vegan Debate: My Post-Game Analysis

19 implied HN points • 04 Oct 18
🏥 Health & Wellness Nutrition Debate Analysis
  1. Chris Kresser debated vegan cardiologist Joel Kahn on the value of animal products in the diet, with a post-game analysis available for easier understanding in a shorter time frame.
  2. The post-game analysis is structured systematically and includes the most important arguments from the original almost 4-hour long debate.
  3. Watching the analysis could help in grasping key arguments faster, understanding the debate outcome, and provides a different perspective.

Tests for Vitamin K Status: A Closer Look

59 implied HN points • 28 Apr 13
🏥 Health & Wellness Nutrition Testing Cardiovascular Health
  1. Blood levels of vitamin K mainly reflect recent intake rather than long-term nutritional status. Testing the carboxylation status of vitamin K-dependent proteins is a more accurate way to assess vitamin K status.
  2. Clotting disorders are a significant concern, so tests for vitamin K-dependent clotting factors are well-established. These tests prioritize clotting function over other aspects of vitamin K's role.
  3. The most common marker for vitamin K status in research studies is the carboxylation status of osteocalcin, reflecting vitamin K status in bone. A promising future marker is desphospho-uncarboxylated matrix Gla protein for assessing vascular health.

Chris Kresser on Unconventional Medicine

19 implied HN points • 23 May 18
🏥 Health & Wellness Alternative Medicine Nutrition Wellness
  1. Chris Kresser is changing the face of medicine with his new paradigm and book, Unconventional Medicine.
  2. Functional medicine offers a unique approach to healthcare, focusing on root causes and personalized treatments.
  3. Expanding the roles of health coaches, nutritionists, and nurse practitioners is crucial in making longer appointments with physicians economically feasible.

038: Are We All Evolved to Eat High Protein?

19 implied HN points • 04 Oct 17
🏥 Health & Wellness Nutrition Genetics Fitness Diet Metabolism
  1. Excessive protein intake can be harmful, especially for individuals with rare genetic disorders affecting the breakdown of proteins.
  2. Consuming 4-5 times the recommended daily allowance of protein in athletic populations does not show negative effects.
  3. Understanding rare metabolic conditions related to protein metabolism can provide valuable insights for general health and wellness.

036: Is Insulin Really a Response to Blood Glucose?

19 implied HN points • 30 Jul 17
🏥 Health & Wellness Nutrition Metabolism Physiology Energy metabolism
  1. Insulin serves more functions beyond regulating blood glucose, such as affecting energy use and metabolic pathways.
  2. Insulin release is tied to total energy supply and energetic versatility, not solely blood glucose levels.
  3. Understanding the complex processes of insulin signaling sheds light on how different nutrients impact the body's energy metabolism.

How to Make Your Room Pitch Black at Night

19 implied HN points • 27 Jul 17
  1. Sleep in complete darkness to improve sleep quality
  2. Use a combination of inside-mounted blackout blinds or shades and outside-mounted blackout curtains for maximum light-blocking effect
  3. Consider using a sleep mask if your room isn't completely dark, and cover up electronics to reduce light exposure

035: The Biochemistry of Why Insulin Doesn’t Make You Fat

19 implied HN points • 22 Jul 17
🏥 Health & Wellness Nutrition Biochemistry Physiology Weight Loss Metabolism
  1. Insulin doesn't directly make you fat; it's regulated by energy needs and availability at a biochemical level.
  2. All biochemical pathways, including the storage of fat by insulin, are influenced by cellular energy levels.
  3. Although insulin promotes fat storage, it also boosts glucose oxidation, leading to no net change in caloric balance.

033: Can Fat Fuel the Athlete?

19 implied HN points • 08 Jul 17
🏥 Health & Wellness Nutrition Exercise Performance Metabolism Endurance
  1. Different fuel sources are utilized at different rates during athletic activities, with fat providing a lot of energy but slowly, and glucose supplying energy rapidly.
  2. Studies have shown that for high-intensity activities, glucose is essential, whereas fat can be beneficial for longer duration, lower intensity exercises.
  3. Balancing fat and glucose intake is crucial for athletic performance, as each type of fuel has its own advantages and is used differently by the body during exercise.

How a Study Can Show Something to Be True When It’s Completely False — Regression to the Mean

59 implied HN points • 01 Apr 11
🔬 Science Research Bias Statistics Evidence
  1. Studies can mistakenly show false results as true due to regression to the mean, a common phenomenon in research.
  2. Research results can be influenced by statistical artifacts like regression to the mean, highlighting the importance of critical evaluation of study data.
  3. Proper randomization is crucial in research to avoid misleading results caused by regression to the mean.

031: Why You Should Eat Glutathione

19 implied HN points • 07 May 17
🏥 Health & Wellness Nutrition Supplements Research Health Benefits Podcast
  1. Glutathione can survive digestion and be absorbed intact, supporting health.
  2. Different supplements like Jarrow Reduced Glutathione or Core Med Science Optimized Liposomal Glutathione can help boost glutathione status.
  3. Consuming glutathione from foods and supplements can play a role in maintaining health, and there are specific products and doses that can be beneficial.

029: How to Read a Science Paper

19 implied HN points • 11 Mar 17
🚌 Education Reading Research Study Design Peer Review
  1. This episode provides guidance on how to read a science paper effectively, from developing good research questions to analyzing study design.
  2. Utilize resources like PubMed, Google Scholar, MeSH terms, and Sci-Hub to access full texts legally and efficiently.
  3. Understanding the anatomy of a science paper and the importance of critical analysis in interpreting research findings is crucial for beginners and advanced researchers alike.

Masterclass with Masterjohn

19 implied HN points • 06 Mar 17
🏥 Health & Wellness Nutrition Fitness
  1. Masterclass with Masterjohn includes insightful content on various topics like energy metabolism.
  2. You can watch the masterclass on YouTube or Facebook for detailed information.
  3. Consider signing up for MWM Pro to get early access, self-pacing tools, and more engaging features.

028: Why You Should Manage Your Zinc Status and How to Do It

19 implied HN points • 04 Mar 17
🏥 Health & Wellness Nutrition Supplementation Deficiency Toxicity
  1. Zinc is crucial for skin health, immune function, and glucose tolerance, and is essential for antioxidant defense.
  2. Signs of zinc deficiency include dry skin, poor wound healing, increased infections, and poor glucose tolerance. Zinc-rich foods are best from animal sources like oysters, red meat, and cheese.
  3. Excess zinc can lead to copper deficiency, impacting immune function. It's important to take zinc supplements in balanced doses with copper, on an empty stomach, and in divided doses if needed.

Only One More Thing to Do!

19 implied HN points • 08 Feb 17
🚌 Education News
  1. After signing up, you need to confirm by clicking a link in the email to prevent spam.
  2. Check the 'updates' or 'promotions' tab in Gmail if the email isn't in your 'primary' folder.
  3. Drag the email into the 'primary' folder and select 'yes' to ensure you see future emails from the sender.

026: Why You Should Manage Your Copper Status and How to Do It

19 implied HN points • 03 Feb 17
🏥 Health & Wellness Nutrition Supplementation Research Deficiency Toxicity
  1. Copper is an essential nutrient with a variety of important roles in the body, and managing your copper status is crucial for overall health.
  2. Copper deficiency can lead to serious health issues like anemia, osteoporosis, and mental imbalances, so it's important to ensure you are getting adequate copper through diet or supplementation.
  3. Good food sources of copper include liver, oysters, mushrooms, seaweed, and whole grains, while supplementing with copper should only be done in cases of verified deficiency and caution should be taken with the amount.

024: Why You Should Manage Your Glutathione Status and How to Do It

19 implied HN points • 13 Jan 17
🏥 Health & Wellness Nutrition Supplements Diseases Lifestyle Anti-aging
  1. Glutathione is crucial for various aspects of health, including exercise recovery, immune support, and protection against diseases.
  2. There are practical strategies to improve glutathione levels, such as focusing on nutrition, supplements, and lifestyle factors like metabolic rate and phytonutrients.
  3. Monitoring and maintaining optimal glutathione redox status around -150 mV is linked to maintaining youthfulness and overall health.

Updates to the Ultimate Vitamin K2 Resource

19 implied HN points • 29 Dec 16
🏥 Health & Wellness Nutrition Supplements Database Optimization Support
  1. Improved Clarity to the Second Infographic: Updates were made for easier readability by changing the font and background.
  2. The Site Now Loads Three Times Faster: Migrating the site to WP Engine resulted in faster page loading speeds.
  3. Emu Oil, Green Pastures Butter Oil, and Over a Dozen Other Foods Added: Various foods like oils, liver, and butter were added to the searchable database for detailed analysis.

Start Here for Vitamin K2

19 implied HN points • 03 Dec 16
🏥 Health & Wellness Nutrients Research Diet Health Effects
  1. The Ultimate Vitamin K2 Resource provides comprehensive information, including practical advice, technical explanations, cute infographics, supplement recommendations, and a searchable database of K2 contents in foods.
  2. Understanding how Vitamin K interacts with other nutrients like Vitamins A and D, zinc, magnesium, carbohydrate, fat, and metabolic factors like carbon dioxide and thyroid hormone is crucial for overall health.
  3. Research suggests that Vitamin D toxicity may lead to soft tissue calcification by causing a relative deficiency of Vitamin K, showcasing the importance of balance in nutrient intake.

021: When Fat People Can’t Get Fat Enough and Lean People Get Fat in All the Wrong Places

19 implied HN points • 08 Oct 16
🏥 Health & Wellness Nutrition Metabolism Liver health Weight Loss
  1. Adipose tissue expansion is crucial for metabolic health and can be protected by surprising factors like inflammation.
  2. Visceral fat in the abdomen is protective as it drains into the liver directly, aiding in fat release.
  3. Accumulation of fat in the liver can occur even in lean individuals, compromising glycogen storage.

019: The Evolution of Diverse Vitamin D Requirements

19 implied HN points • 09 Aug 16
🏥 Health & Wellness Nutrition Vitamin D Genetics
  1. Vitamin D requirements can vary among different racial groups due to genetic factors unrelated to skin color.
  2. Individual differences are crucial in understanding vitamin D needs, so it's important to move beyond general racial categories.
  3. Genetic variation and factors like calcium intake play a role in determining levels of 25(OH)D, calcitriol, and PTH in different populations.

018: How I Lost 30 Pounds in Four Months, and How I Knew It Was Time.

19 implied HN points • 09 Aug 16
🏥 Health & Wellness Weight Loss Nutrition Fitness Well-being Stress management
  1. Ketogenesis can be achieved through different methods like adding MCT oil or coconut without strictly restricting carbs, offering flexibility in dietary choices.
  2. Listening to your body's signals about stress and timing is crucial before embarking on weight loss journeys.
  3. Prioritizing destressing and emotional well-being can be key to enabling successful weight loss efforts.

Nick Horowski Interviewed Me for the BareNaked Health Podcast About Inflammation, Sleep, and My Personal Health Journey

19 implied HN points • 08 Aug 16
🏥 Health & Wellness Personal Health Inflammation Sleep
  1. Chris Masterjohn was interviewed by Nick Horowski on the BareNaked Health Podcast about inflammation, sleep, and his personal health journey.
  2. The interview covers topics like resolving inflammation, Vitamin K2, and achieving good sleep.
  3. Listeners can access the full interview titled 'Resolving Inflammation, Vitamin K2, and Great Sleep with Dr. Chris Masterjohn' on the BareNaked Health Podcast website.

013: Wait a Second, Is Glycation Actually GOOD For You?

19 implied HN points • 09 Jun 16
🏥 Health & Wellness Nutrition Physiology Biochemistry Metabolism Research
  1. Glycation may play essential roles in the body as part of a regulatory system and energy metabolism.
  2. Methylglyoxal produced during glycolysis can prevent dangerous buildups of compounds and help preserve glucose and convert fat to glucose.
  3. The rise of methylglyoxal during carbohydrate restriction is a stress response that should not be constantly activated.

012: What Is Measuring Our Hba1c REALLY Telling Us About Our Blood Glucose and Diabetes Risk?

19 implied HN points • 07 Jun 16
🏥 Health & Wellness Nutrition Diabetes Enzymes Genetics
  1. Hba1c is a useful test, but it has limitations due to factors like red blood cell turnover and variations in deglycating enzymes; it should be used in conjunction with other information for a complete understanding.
  2. Higher levels of the deglycating enzyme FN3K coupled with lower downstream metabolism of 3-deoxyglucosone can lead to lower Hba1c, which might not accurately reflect glycation levels.
  3. Insulin signaling and consumption of polyphenol-rich fruits and vegetables may help protect against the accumulation of harmful substances like 3-deoxyglucosone, which contribute to diabetes complications.

Saturated Fat Does a Body Good

19 implied HN points • 22 May 16
🏥 Health & Wellness Nutrition Diet Health Benefits Fats Metabolism
  1. Saturated fat is found in specific foods and not just in animal foods. Coconut is a rich source of saturated fat.
  2. Saturated fats are essential for membranes and proteins in the body. They play a crucial role in maintaining health.
  3. Certain saturated fats like MCTs and butyrate support energy metabolism and intestinal health. Consuming necessary fats in the diet may help spare the body from having to produce them.

009: Balancing Calcium and Phosphorus in the Diet, and the Importance of Measuring Parathyroid Hormone (PTH)

19 implied HN points • 11 May 16
🏥 Health & Wellness Nutrition Biochemistry Physiology
  1. Balancing calcium and phosphorus in the diet is crucial for maintaining a healthy balance in the body.
  2. Measuring parathyroid hormone (PTH) can be used to assess if the dietary balance of calcium and phosphorus is working for an individual.
  3. Understanding the roles of calcium and phosphorus, distribution among foods, and the physiological principles behind their balance is important for overall health.

008: The Two-Minute Hack Every Computer Junkie Should Be Doing for Their Wrists

19 implied HN points • 04 May 16
🏥 Health & Wellness Injury prevention Exercise Technology Resources
  1. Voodoo flossing can help alleviate wrist pain caused by computer use and improve tolerance to activities like weight lifting.
  2. The voodoo flossing protocol mentioned in the post only takes 1-2 minutes per day per wrist, making it a simple and quick solution.
  3. The voodoo flossing protocol builds on concepts from Kinetics Sports Rehab and Kelly Starrett, providing benefits to computer users and athletes alike.

003: The Sugar Conspiracy — Trading One Nutritional Boogeyman for Another

19 implied HN points • 28 Apr 16
🏥 Health & Wellness Nutrition Obesity Physiology History Insulin
  1. Move beyond labeling nutritional boogeymen like sugar or saturated fat and aim for a nuanced understanding of their roles in our diets.
  2. Understand the historical context of figures like Ancel Keys, the process of de novo lipogenesis, and the complex relationship between insulin and fat storage when considering dietary villains.
  3. Avoid simplifying complex nutritional concepts and acknowledge the need for a more sophisticated view of nutrition and health.

002: As the Cholesterol Consensus Crumbles, the Stance Against Saturated Fat Softens

19 implied HN points • 28 Apr 16
🏥 Health & Wellness Nutrition Cholesterol Heart Disease
  1. Saturated fats may not be as bad as previously believed, and new data suggests polyunsaturated fats might not be as beneficial for heart health as once thought.
  2. Christopher Ramsden discovered unpublished data challenging the idea that replacing saturated fats with polyunsaturated vegetable oils is beneficial for lowering cholesterol and preventing heart disease.
  3. Despite the findings, the public health community has not fully embraced the shift in thinking around saturated and polyunsaturated fats.