The hottest Diet Substack posts right now

And their main takeaways
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Top Health & Wellness Topics

Biological Clocks, Cancer-Stopping Ketones, and How Our Bodies Get Fuel

coreygarvey • 79 implied HN points • 28 Jul 22
🏥 Health & Wellness Nutrition Fitness Research Metabolism Diet
  1. Research suggests that Metformin, a drug for diabetics, may increase lifespan for all individuals, including non-diabetics.
  2. Understanding how different types of carbs impact the body can help in making informed dietary choices.
  3. Intermittent fasting can help regulate energy levels and prevent overeating, contributing to weight management.

Recordings and Transcripts of the Live Q&A Sessions

Harnessing the Power of Nutrients • 79 implied HN points • 25 Jun 22
🏥 Health & Wellness Nutrition Supplements Diet Fitness Mental health
  1. Recordings and Transcripts of live Q&A sessions are available on chrismasterjohnphd.substack.com, covering a variety of health and nutrition topics.
  2. Different sessions address specific questions on topics like heart disease, nutrient deficiencies, detoxification, and more.
  3. These sessions provide valuable insights into topics such as vitamin supplementation, mineral analysis, and balancing nutrients for optimal health.

Rule One: No PUFAs

The Heart Attack Diet • 19 implied HN points • 01 Jun 23
🏥 Health & Wellness Nutrition Diet Medical
  1. Polyunsaturated fats (PUFAs) from vegetable oils may not directly cause weight gain, but they can disrupt the omega-6/omega-3 ratio in the body.
  2. Heating vegetable oils to high temperatures can lead to the formation of harmful compounds like aldehydes, making them potentially unhealthy choices for cooking.
  3. Modern animal fats like lard can contain high amounts of polyunsaturated fats due to livestock being fed on seed oils, which may have negative health implications.

Why the Fuck is Everyone so Fat?

The Heart Attack Diet • 19 implied HN points • 25 May 23
🏥 Health & Wellness Obesity Diet Medical Research
  1. The article questions why obesity is widespread and suggests it may be linked to something in the environment, particularly in processed food.
  2. There is a debate between medical science attributing obesity to sloth and gluttony and alternative ideas such as poisoning by environmental contaminants.
  3. The text highlights the lack of understanding about what specifically in processed food contributes to health problems like obesity.
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Four Months of the Heart Attack Diet

The Heart Attack Diet • 19 implied HN points • 01 Jun 23
🏥 Health & Wellness Diet Weight Physical health Self-experimentation Nutrition
  1. Switching to a diet without PUFAs led to feeling better and a preference for home-cooked meals over processed foods
  2. Real food tastes much better than the processed alternatives, showing that the hyper-palatability theory of obesity may be incorrect
  3. Following a specific diet may result in weight gain, so it's important to track and measure outcomes regularly

ex150ish Water Weight Loss Period: Mild Headaches

The Heart Attack Diet • 19 implied HN points • 27 Jun 23
🏥 Health & Wellness Diet Ketosis Nutrition Weight Loss
  1. During a water weight loss period when following a ketogenic diet, one might experience mild headaches due to electrolyte depletion.
  2. Ketosis, the process of burning fat for fuel and producing ketones, is a mechanism specific to humans to sustain brain function during low carbohydrate intake.
  3. Long-term ketosis may not be ideal, but it appears to be an evolutionary adaptation for humans during periods of carbohydrate scarcity.

The Ancestral Health Debate

Harnessing the Power of Nutrients • 59 implied HN points • 23 Jun 22
🏥 Health & Wellness Nutrition Debate Diet Genetics
  1. Ancestral health frameworks can be based on ancestral constraints or knowledge and wisdom, offering valuable insights and hypotheses.
  2. There is no one-size-fits-all optimal diet, and deviations from ancestral diets may include artificial enhancements, but creating a superior artificial diet is complex.
  3. Antagonistic pleiotropy is a key concept in the debate, suggesting genetic adaptations may have conflicting effects on health at different life stages.

We Used To Eat A Lot More Without Becoming Obese

Unfashionable • 15 implied HN points • 14 Mar 24
🏥 Health & Wellness Nutrition Metabolism Obesity Diet Research
  1. Historically, people used to eat more without becoming obese, challenging the 'calories in, calories out' theory.
  2. Studies show that children in the past consumed significantly more calories than recommended today, even without modern concept of workouts.
  3. The Ray Peat community suggests that historically, people had faster metabolisms, which could explain the paradox of declining calorie intake and rising obesity rates.

Chapter 12: Heart Attacks in South Asians: Understanding the Risks and Seeking Solutions(India, Bangladesh, Pakistan)

Spyderdoc Newsletter • 39 implied HN points • 08 Jun 23
🏥 Health & Wellness Heart Disease Genetics Diet Exercise Stress
  1. Genetics play a significant role in heart health for South Asians.
  2. South Asians are at risk due to smaller coronary arteries and high prevalence of coronary artery disease.
  3. Low physical activity levels, particularly among South Asians, contribute to various health issues.

Selenium

Harnessing the Power of Nutrients • 39 implied HN points • 08 Jul 22
🏥 Health & Wellness Minerals Nutrition Diet
  1. Selenium helps with resilience to stress, with seafood and organ meats being more consistent sources than Brazil nuts.
  2. The quality of the soil is crucial when it comes to selenium content in food.
  3. To ensure adequate selenium intake, focus on a variety of sources and pay attention to the soil quality where the food is grown.

A New Schedule for a New Year

DruGroup • 59 implied HN points • 29 Dec 21
🏥 Health & Wellness Diet Exercise Mindfulness Spiritual growth Personal Development
  1. New Year's resolutions are sometimes more effective when approached daily instead of yearly. Focusing on what we can do today might bring better results.
  2. Creating an elaborate daily schedule can lead to neglecting important relationships and personal needs. It's crucial to find a balance between self-improvement and spending time with loved ones.
  3. Skepticism about trendy diets and fitness fads can be healthy. Instead of following every trend, it's better to find what genuinely works for you and stick to it.

The Sugar Conspiracy

KCKlatt’s Substack • 19 implied HN points • 28 Feb 23
🏥 Health & Wellness Nutrition Diet Politics History Guidelines
  1. The article talks about how politics and power issues can really affect our food guidelines. It suggests that decisions about what we should eat might not be as straightforward as we think.
  2. There’s a focus on the history of nutrition, particularly related to sugar. It raises questions about why certain foods are blamed or praised over others.
  3. It hints that our understanding of nutrition could be limited by outside influences. This means we should be cautious about only following mainstream dietary advice.

025: Why You Need to Manage Your Iron Status and How to Do It

Harnessing the Power of Nutrients • 159 implied HN points • 27 Jan 17
🏥 Health & Wellness Nutrition Supplements Oxidative stress Diet
  1. Managing iron status is crucial as both deficiencies and excesses can lead to health issues.
  2. Iron from plant-based foods is less bioavailable than from animal-based sources, but vitamin C can help improve absorption.
  3. Supplements like iron-saturated lactoferrin, liposomal iron, and heme iron can be beneficial for improving iron status without causing significant side effects.

ex150-5: Recarb and Water Weight Regain

The Heart Attack Diet • 1 HN point • 30 Apr 24
🏥 Health & Wellness Weight management Nutrition Metabolism Diet
  1. Transitioning from a ketogenic diet back to a more carb-inclusive diet can result in water-weight regain, sometimes unexpectedly.
  2. Changes in diet composition can impact how one feels physically, such as experiencing tiredness or sluggishness after reintroducing specific foods.
  3. Monitoring and understanding fluctuations in weight, especially water weight, when altering diet and carb consumption is essential to gauge the body's response.

Less Meat, More Plants: A Rules of Evidence Controversy Pt I

Unsettled Science • 3 HN points • 20 Feb 24
🏥 Health & Wellness Nutrition Diet Plant-based Obesity
  1. Eating plant-based diets tends to be healthier than consuming a lot of meat, especially processed meat, which is linked to heart disease and diabetes.
  2. The controversy lies in the differing levels of evidence - observational studies show plant-based diets may be healthier, but randomized controlled trials do not strongly support this.
  3. The GRADE methodology challenges the reliability of evidence from observational studies in nutrition, raising questions about long-standing dietary advice.

040: Why You Should Manage Your Thiamin Status and How to Do It

Harnessing the Power of Nutrients • 39 implied HN points • 14 Jan 18
🏥 Health & Wellness Nutrition Diet Supplementation Metabolism Deficiency
  1. Thiamin is crucial for energy metabolism and antioxidant defense; its deficiency can lead to neurological issues.
  2. Diets high in carbohydrates increase the need for thiamin, while certain foods like raw fish may contain thiamin antagonists.
  3. Thiamin deficiency can be caused by environmental exposure, so it's important to address potential sources and consider supplementation.

The Sweet Truth About Liver and Egg Yolks — Choline Matters More to Fatty Liver Than Sugar, Alcohol, or Fat

Harnessing the Power of Nutrients • 139 implied HN points • 23 Nov 10
🏥 Health & Wellness Nutrition Diet Liver health
  1. Choline deficiency is a key factor in the development of fatty liver, more than sugar, alcohol, or fat.
  2. Studies show that dietary fat, fructose, and ethanol all contribute to fatty liver when choline intake is inadequate.
  3. Choline is crucial for exporting fats from the liver and preventing the accumulation of fat that can lead to inflammation.

Colpo's The Great Cholesterol Con

Harnessing the Power of Nutrients • 139 implied HN points • 20 Nov 08
🏥 Health & Wellness Cholesterol Heart Disease Diet Research Nutrition
  1. Saturated fat may not be as harmful for heart health as previously thought, with some populations consuming high saturated fat diets showing low rates of heart disease.
  2. The connection between cholesterol and heart disease is not straightforward, and lowering cholesterol may not always be beneficial for overall health.
  3. Various factors, apart from cholesterol, play significant roles in heart disease prevention, such as antioxidants, blood pressure maintenance, and stress management.

017: Ketogenesis Isn’t All About Carbs and Insulin

Harnessing the Power of Nutrients • 39 implied HN points • 28 Jul 16
🏥 Health & Wellness Nutrition Biochemistry Diet Exercise
  1. Ketogenesis can be initiated by oversupply of acetyl groups to the TCA cycle during conditions of oxaloacetate depletion, not just by restricting carbs.
  2. Adding MCT oil or coconut products can help achieve ketosis without strict carb restrictions, offering flexibility in diet choices.
  3. Different conditions may require varying degrees of ketogenesis, and understanding these differences can help make informed dietary decisions.

038: Are We All Evolved to Eat High Protein?

Harnessing the Power of Nutrients • 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.

Start Here for Vitamin K2

Harnessing the Power of Nutrients • 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.

011: Paleo f(x) Grab Bag: Carbs, Sex Hormones, Type 1 Diabetes, and More

Harnessing the Power of Nutrients • 19 implied HN points • 02 Jun 16
🏥 Health & Wellness Nutrition Mental health Medicine Fitness Diet
  1. The importance of considering body fat and carbohydrate intake for fertility and sex hormones
  2. Potential risks of treating type 1 diabetes with a low-carb diet, impacting thyroid and sex hormones
  3. Some individuals may have positive sex hormone profiles with long-term ketogenic diets despite insulin's role in fertility

Saturated Fat Does a Body Good

Harnessing the Power of Nutrients • 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.

Reflections on the “Don’t Eat Anything With a Face” Debate, Part 1: Overall Impressions and Lessons

Harnessing the Power of Nutrients • 19 implied HN points • 07 Dec 13
🏥 Health & Wellness Diet Debate Public Speaking Ethics Nutrition
  1. In a debate, it's crucial to make the strongest points first and assert more influence over the topics being discussed.
  2. Being prepared to think on your feet in a live debate is essential as it requires a different skill set than public speaking or writing.
  3. When debating, make sure to deliver key arguments effectively and utilize opportunities to steer the discussion towards important topics.

Vitamin K Absorption and Fat: A Closer Look

Harnessing the Power of Nutrients • 19 implied HN points • 28 Apr 13
🏥 Health & Wellness Diet Nutrition Vitamins
  1. Dietary fat aids in the absorption of fat-soluble vitamins and helps stimulate the machinery involved in fat digestion.
  2. Consuming more fat leads to better absorption of fat-soluble vitamins - studies have shown this for vitamins like carotenoids, vitamin E, and vitamin K.
  3. For vitamin K absorption, around 30-35 grams of fat per meal is ideal, providing better absorption than lower amounts; it's essential to consume healthy fats with K2-rich foods for optimal nutrition.

Meeting the Choline Requirement — Eggs, Organs, and the Wheat Paradox

Harnessing the Power of Nutrients • 19 implied HN points • 04 Dec 10
🏥 Health & Wellness Nutrition Diet Genetics Wellness Disease Prevention
  1. The key sources of choline in our diet are organ meats, particularly liver, and eggs, with significantly higher choline content compared to most vegetables and other foods.
  2. Determining the exact choline requirement is complex due to factors like genetic variations, interactions with other vitamins like folate and B12, and dependency on energy sources like sugar, alcohol, and fat.
  3. Wheat and spinach are notable sources of betaine, which can contribute to choline needs and may help resolve paradoxes in dietary studies, suggesting its importance in balancing nutrient intake.

Redefining Gut Health: Minimizing Laxative Dependency (Part 5/5)

Gutsphere - Your Ultimate Guide to Optimal Gut Health • 0 implied HN points • 02 Jun 23
🏥 Health & Wellness Gut Health Diet Exercise Stress management Digestive Health
  1. Investing in gut health is vital for overall well-being by reducing reliance on laxatives and promoting a healthy gut environment.
  2. A holistic approach to digestive health involves diet, lifestyle, and mind-body practices to support gut health and overall wellness.
  3. Effective strategies for preventing constipation include a high-fiber diet, staying hydrated, regular exercise, mindful eating, establishing a routine, and stress management.

Which are the Best and Worst Carbohydrate Foods? Part 2

Harmony • 0 implied HN points • 09 May 23
🏥 Health & Wellness Nutrition Diet Carbohydrates Healthy Eating
  1. There are specific metrics to consider when ranking carbohydrate-rich foods, such as glycemic index, percentage of carbohydrate calories from fiber and starch, and price
  2. Glycemic Index is a key factor in ranking carbohydrates, simplifying the process compared to using compound metrics
  3. Combining GI and price can be a straightforward way to rank carbohydrates effectively

Followup On Pausing Alcohol

Marc Andreessen Substack • 0 implied HN points • 02 Mar 23
🏥 Health & Wellness Fitness Diet Addiction Mental health Lifestyle
  1. Marc Andreessen stopped drinking alcohol due to health concerns and feeling less productive the next day after drinking.
  2. Stopping alcohol consumption was not difficult for Marc; he found it easier to either have a habit or not, rather than trying to moderate.
  3. While alcohol has played a significant role in human history, what works for individuals may vary, and it's important for each person to make choices based on their own well-being.

Are all carbs created equal? Unraveling the Diverse World of Carbohydrates and Their Surprising Impact on Blood Sugar

Diabetes Buster • 0 implied HN points • 04 Jun 23
🏥 Health & Wellness Nutrition Blood Sugar Carbohydrates Diet Chronic Conditions
  1. Not all carbs are created equal; unprocessed carbs have better health outcomes than refined carbs.
  2. Eating whole plant foods with unprocessed carbs can lead to lower rates of chronic conditions like diabetes and heart disease.
  3. Transitioning to a diet rich in wholesome carbohydrates can improve blood sugar levels and overall health.