The hottest Nutrition Substack posts right now

And their main takeaways
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Top Health & Wellness Topics

Ten Ways You Can Use New Year’s Resolutions to Change Your Life

Perspectives • 4 implied HN points • 01 Jan 25
🏥 Health & Wellness Nutrition
  1. Start by imagining your future success. Write down your goals and what it feels like to achieve them. This will keep you motivated and focused on your resolutions.
  2. Set realistic and specific goals that you can actually accomplish. Instead of aiming for something huge, break it down into smaller, manageable steps that you can achieve regularly.
  3. Find someone to support you on your journey. Having an accountability partner can greatly increase your chances of sticking to your goals.

Simple rules

A Bit Gamey • 13 implied HN points • 26 Nov 23
🏥 Health & Wellness Nutrition
  1. Simplify decisions by focusing on critical factors
  2. Types of simple rules include boundary, prioritisation, sequencing, and feedback rules
  3. Daily simple rules can help save time, improve health, and bring a sense of fulfillment

Don’t forget to eat

My Home Office Hacks • 5 implied HN points • 04 Nov 24
🏥 Health & Wellness Nutrition
  1. It's important to remember to eat when working from home. Eating healthy can help prevent weight gain and keep you energized.
  2. A quick and healthy lunch option includes mixing tuna, cucumber, avocado, and balsamic vinegar. This meal is not only tasty but also packed with protein.
  3. There are free website builders available, but remember you'll still need to buy a domain name. You can build a simple landing page for under $20 a year.

Highlights from Natural Selections in 2024

Natural Selections • 4 implied HN points • 31 Dec 24
🏥 Health & Wellness Nutrition
  1. Motherhood is a powerful experience that many view negatively, but it can actually be exhilarating and fulfilling. It's important to embrace the joy and significance it brings.
  2. Big Food and Big Pharma are under scrutiny for promoting unhealthy products and quick-fix solutions. People should be cautious and learn to think critically about their dietary choices and health.
  3. Science and education should be reclaimed from those who misuse them for their agendas. It's important to practice skepticism and independent thinking in a world filled with misinformation.

3 Key Supplements for Optimal Brain Function

Neuro Athletics • 10 implied HN points • 22 Feb 24
🏥 Health & Wellness Nutrition
  1. Exercise, sleep, nutrition, and hydration are key for optimal brain function; supplements enhance these lifestyle choices.
  2. Creatine acts as a cognitive booster, improving memory function and being safe for long-term use.
  3. Omega-3 fatty acids are essential for brain health, providing structural support, anti-inflammatory effects, and cognitive enhancements.
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Oops...April, May, June

Notes in the Margins • 19 implied HN points • 21 Jul 21
🏥 Health & Wellness Nutrition
  1. The past months might feel lost, but life goes on with moments of joy and challenge.
  2. Professional achievements, like getting a new title as Chief Product and Technology Officer, can happen during challenging times.
  3. Remember self-care tips for tough times: listen to your body, drink water, get rest, seek hugs, and find laughter.

The Incredible, Edible Egg Yolk

Harnessing the Power of Nutrients • 39 implied HN points • 19 Dec 19
🍲 Food & Drink Nutrition
  1. Egg yolks are packed with important nutrients like vitamins and essential fatty acids, while egg whites contain fewer nutrients, making yolks a more nutritious choice.
  2. Egg yolks can help resolve common nutrient deficiencies in Americans, as they contain essential nutrients like copper, calcium, iron, and vitamins A and E.
  3. Select pastured eggs for higher nutritional quality, especially in the yolk, as they offer essential nutrients and are a source of carotenoids and fatty acids for overall health.

Textbooks

Harnessing the Power of Nutrients • 79 implied HN points • 05 Aug 17
🚌 Education Nutrition
  1. To truly master nutrition, understand it from the ground up by gaining competence in the sciences it's based on and selecting the right textbooks.
  2. Top recommendations for nutrition textbooks include 'Advanced Nutrition and Human Metabolism' by Gropper and 'Modern Nutrition in Health and Disease' by Ross.
  3. Essential background education for nutrition includes chemistry, organic chemistry, biology, anatomy and physiology, and molecular and cellular biology.

Dearest Readers

Outspoken with Dr Naomi Wolf • 14 implied HN points • 26 Jun 23
🏥 Health & Wellness Nutrition
  1. The author shares her experience in the hospital after undergoing an appendectomy and battling an acute infection.
  2. The author reflects on the limitations of modern hospitals compared to 19th-century healing practices like access to healing gardens and uninterrupted sleep.
  3. The author expresses gratitude for her immune system and the lessons she learned from 'dissident doctors' about personal responsibility for immune health.

How Much Choline Should I Eat? The Genetic Calculator

Harnessing the Power of Nutrients • 39 implied HN points • 27 Jul 19
🏥 Health & Wellness Nutrition
  1. The Genetic Choline Calculator can help determine how much choline you should aim for based on your genetic data.
  2. The calculator considers specific genetic variations related to choline metabolism and folate utilization to provide personalized recommendations.
  3. Utilize the calculator to understand your choline requirements better and explore resources to meet them through diet and supplementation.

048: Pantothenic Acid, Part 1 (What It Is and Why We Need It)

Harnessing the Power of Nutrients • 39 implied HN points • 19 Jun 19
🏥 Health & Wellness Nutrition
  1. Pantothenic acid deficiency is rare due to it not naturally occurring, but it plays crucial roles in metabolism, especially in burning fat and regulating metabolic pathways.
  2. Mothers transfer pantothenic acid to fetus and milk at their expense, highlighting its importance during adolescence and pregnancy.
  3. Food is preferred over supplements for vitamin B5 due to better absorption, and metabolic disorders may affect coenzyme A pool.

044: Nutrition in Neuroscience Part 4

Harnessing the Power of Nutrients • 39 implied HN points • 01 Feb 19
🏥 Health & Wellness Nutrition
  1. Basal ganglia plays a crucial role in decision-making by controlling the investment of energy based on perceived value signaled by dopamine.
  2. Understanding the autonomic nervous system is important for managing stress responses and bodily functions like digestion and sexual health.
  3. Nutrition plays a vital role in supporting mental health, making it easier to maintain a healthy mindset alongside cognitive work.

041: Nutrition in Neuroscience Part 1

Harnessing the Power of Nutrients • 39 implied HN points • 11 Jan 19
🏥 Health & Wellness Nutrition
  1. Nutrition significantly impacts brain health, mental and emotional well-being, senses, and motor functions.
  2. Neurons in the nervous system are key cells, supported by glial cells, and require nutrients like creatine, glucose, sodium, potassium, and cholesterol for optimal function.
  3. Calcium acts as a crucial second messenger in the nervous system, requiring ATP energy to maintain low cytosolic levels, highlighting the importance of dietary calcium and energy metabolism for brain health.

037: Living With MTHFR

Harnessing the Power of Nutrients • 59 implied HN points • 12 Aug 17
🏥 Health & Wellness Nutrition
  1. MTHFR enzyme affects vital processes like methylation, gene expression, and neurotransmitter metabolism.
  2. Supplementing with methyl-folate is just a small part of managing MTHFR polymorphisms; focus on a diet rich in natural food folate and incorporating choline, creatine, and glycine.
  3. Key tests for MTHFR mutations include measuring homocysteine levels and evaluating plasma methionine, glycine, and sarcosine.

006: Why “Glycation” Is a Bad Reason to Restrict Carbs

Harnessing the Power of Nutrients • 79 implied HN points • 02 May 16
🏥 Health & Wellness Nutrition
  1. Glycation can be driven by the metabolism of protein, carbohydrate, and fat, and insulin protects against glycation from all three sources.
  2. Glycation may serve important physiological roles under conditions of low insulin signaling, indicating it's not inherently a bad process.
  3. Restricting carbohydrates may actually increase glycation instead of decreasing it, suggesting glycation is not a good argument against consuming carbohydrates.

Hypothetical Side Effects of High-Dose Vitamin K

Harnessing the Power of Nutrients • 139 implied HN points • 28 Apr 13
🏥 Health & Wellness Nutrition
  1. High doses of vitamin K could potentially contribute to vitamin E deficiency by activating common receptors that break down both vitamins in a similar pathway.
  2. High doses of vitamin K have the potential to deplete glutathione, the master antioxidant, impairing detoxification and antioxidant activity.
  3. Pharmacological doses of vitamin K, although considered safe and effective, could inhibit bone resorption and potentially impact blood sugar control, insulin sensitivity, metabolic rate, and testosterone production.

My New Favorite Way to Eat Organ Meats

Harnessing the Power of Nutrients • 19 implied HN points • 13 Sep 20
🍲 Food & Drink Nutrition
  1. Eating organ meats can be challenging if you're not used to them, but blending them into ground beef with taco seasoning can make them taste surprisingly good.
  2. Blending organ meats with ground beef and heavily seasoning them can help mask the organ flavor and create a dish that tastes like regular taco meat.
  3. Using high-quality, well-blended organ meats like White Oak Pastures paleo ground beef can enhance the taste and experience of eating liver, making it a more enjoyable meal.

Finally Confirmed! Vitamin D Nearly Abolishes ICU Risk in COVID-19

Harnessing the Power of Nutrients • 19 implied HN points • 03 Sep 20
🏥 Health & Wellness Nutrition
  1. The first randomized controlled trial of vitamin D in COVID-19 revealed that it greatly reduced the odds of requiring treatment in ICU and may even eliminate the risk of death.
  2. The vitamin D treatment protocol involved administering high doses of oral calcifediol to patients, leading to significant reduction in ICU risk.
  3. Maintaining vitamin D status in the 30-40 ng/mL range may be crucial for protection against severe or fatal cases of COVID-19, according to the study findings.

How Diabetes, Like Sugar, May Fuel Viral Growth

Harnessing the Power of Nutrients • 19 implied HN points • 24 Aug 20
🏥 Health & Wellness Nutrition
  1. Diabetics with poorly controlled blood glucose face significantly worse COVID-19 outcomes, highlighting the importance of managing blood sugar levels.
  2. Diabetes alters pathways that can fuel viral growth, increasing the risk of severe illness from viruses like COVID-19.
  3. The way diabetes affects the pentose phosphate pathway and glutathione supply could contribute to the severity of viral infections, emphasizing the significance of monitoring sugar intake.

Do Glutathione Supplements Work?

Harnessing the Power of Nutrients • 19 implied HN points • 12 May 20
🏥 Health & Wellness Nutrition
  1. Glutathione is absorbed intact in laboratory animals and humans, increasing glutathione status.
  2. There is debate on whether liposomal glutathione supplements are necessary, as they may not survive digestion.
  3. NAC and oral glutathione show different impacts on glutathione levels based on a small study, but oral glutathione may be a more robust option in various contexts.

020: Insulin Resistance Isn’t All About Carbs and Insulin

Harnessing the Power of Nutrients • 59 implied HN points • 24 Aug 16
🏥 Health & Wellness Nutrition
  1. Insulin resistance is not solely related to carbs and insulin, but also influenced by responses to obesity, exercise, and diet choices.
  2. Reactive oxygen species (ROS) play a central role in the physiology of insulin resistance.
  3. Practical strategies to prevent and reverse insulin resistance include focusing on nutrient density, body composition, and considering long-term effects of low-carbohydrate diets.

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
  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.

Why You Need Glycine: A Panel Discussion

Harnessing the Power of Nutrients • 39 implied HN points • 08 Jan 18
🏥 Health & Wellness Nutrition
  1. Glycine has numerous health benefits like promoting sleep, stabilizing blood sugar, improving joint health, and skin health.
  2. Our bodies have a limited ability to synthesize glycine, leading to a potential deficit that can be mitigated through diet and supplements like collagen.
  3. Lab tests can help assess glycine status, and hydrolyzed collagen or pure glycine supplements are recommended for optimal glycine intake.

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
  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.

My Response to Garrett Smith About My Health

Harnessing the Power of Nutrients • 19 implied HN points • 05 Dec 19
🏥 Health & Wellness Nutrition
  1. It's important to thoroughly investigate and identify the root cause of health problems, rather than making assumptions without access to all the necessary data.
  2. Symptoms and conditions can have multiple potential causes, highlighting the need for expert analysis and evaluation tailored to an individual's case.
  3. Financial interests should not cloud judgment when evaluating health concerns, and transparency about revenue sources is essential.

Better Sleep

Harnessing the Power of Nutrients • 39 implied HN points • 29 Jul 17
🏥 Health & Wellness Nutrition
  1. Establish a healthy sleep rhythm by getting morning sunshine regularly, even when it's cloudy, to signal your brain it's daytime and improve your sleep quality.
  2. Ensure you're eating enough food and carbohydrates, as hunger can disrupt sleep. Track your caloric intake and consider increasing carbohydrates slowly to optimize your sleep.
  3. Create an optimal sleep environment by avoiding blue light at night, sleeping in darkness, keeping your room cool, and using ear plugs or white noise to reduce disturbances.

032: Is Coconut Oil Killing Us?

Harnessing the Power of Nutrients • 39 implied HN points • 24 Jun 17
🏥 Health & Wellness Nutrition
  1. Recent headlines on coconut oil are causing discussion about its health impacts, specifically on heart disease.
  2. The position paper from the American Heart Association discusses the risks associated with coconut oil consumption but also highlights its benefits beyond heart health.
  3. Historical examples from traditional Pacific island diets and research studies suggest that coconut oil may not be as harmful as previously thought and can have positive effects on health.

Hunger and Thirst

aquaflamingo • 6 implied HN points • 09 Sep 23
🏥 Health & Wellness Nutrition
  1. Intermittent fasting teaches us to differentiate between signals of hunger and thirst
  2. Cravings for food may actually be our body's way of signaling thirst
  3. Understanding our body's true needs can help us live in harmony with it

027: Why You Should Manage Your Selenium Status and How to Do It

Harnessing the Power of Nutrients • 39 implied HN points • 18 Feb 17
🏥 Health & Wellness Nutrition
  1. Selenium is crucial for combating oxidative stress and thyroid function but can vary in food, making it important to manage our selenium levels.
  2. Key markers like plasma selenium and glutathione peroxidase activity help assess selenium status, with specific recommendations for supplementation.
  3. Incorporating selenium-rich foods like organ meats and seafood can be a reliable way to improve selenium levels, with insight on supplements and dosages.

The Biochemistry of Vitamin K2

Harnessing the Power of Nutrients • 79 implied HN points • 28 Apr 13
🏥 Health & Wellness Nutrition
  1. Vitamin K2 plays a crucial role in carboxylating proteins to enable calcium binding, essential for various bodily functions.
  2. Vitamin K is vital for blood clotting as it helps in activating different clotting factors and is required for both procoagulants and anticoagulants.
  3. Osteocalcin, dependent on vitamin K, influences metabolic and hormonal health, and MGP regulated by vitamin K helps distribute calcium appropriately in the body.

The Long Game 149: The Side Effects of Tracking, Workism, Coolness, Being Misunderstood, Why Dreams Matter

The Long Game by Mehdi Yacoubi • 7 implied HN points • 11 Apr 23
🏥 Health & Wellness Nutrition
  1. Tracking health and fitness can lead to mental and psychological stress, so it's important to consider the impact of constant data monitoring.
  2. Workism, the belief that work can provide meaning and fulfillment like organized religion, can lead to obsession with career and achievement.
  3. Coolness comes from self-acceptance and expressing your true self, rather than conforming to trends or societal expectations.

To keep it up to date

benatti's late thoughts • 1 HN point • 21 May 23
🏥 Health & Wellness Nutrition
  1. The author is working on finishing their master's thesis, which is taking up a lot of their time.
  2. After completing the thesis, they plan to focus on developing their programming skills, music projects, and learning French.
  3. The author is unsure about the specific theme of their future writings but is committed to sharing their progress and hopes to help others through their writing.

Does Reverse Osmosis Filtered Water Require Remineralization?

Molecular Spectacular • 2 HN points • 29 Sep 24
🏥 Health & Wellness Nutrition
  1. Drinking water that is too pure, like reverse osmosis water, can lead to mineral deficiencies. It can wash away essential minerals in your body, which might cause health problems over time.
  2. It's best to remineralize reverse osmosis water before drinking. This means adding back healthy minerals like calcium and magnesium that the filtering process removes.
  3. If local water sources are contaminated, using reverse osmosis water might be safer, but it's still important to remineralize it to ensure you're getting the necessary nutrients.

Colpo's The Great Cholesterol Con

Harnessing the Power of Nutrients • 139 implied HN points • 20 Nov 08
🏥 Health & Wellness 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
  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.