The hottest Nutrition Substack posts right now

And their main takeaways
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Top Health & Wellness Topics

Why I Love My Cookbooks

The Analog Family • 519 implied HN points • 15 May 24
🍲 Food & Drink Nutrition
  1. Cookbooks create a personal cooking experience that online recipes often lack. They help make meals that feel familiar and bring back memories.
  2. Using cookbooks can improve cooking skills because you become more confident with recipes you repeat. It's like practice makes perfect in the kitchen.
  3. Cooking from a cookbook feels more organized and comforting. It’s easier to find and remember recipes in a physical book than searching through countless online ones.

Reader Question – What’s the Deal with Awaken180?

Weight and Healthcare • 1417 implied HN points • 20 Jan 24
🏥 Health & Wellness Nutrition
  1. Awaken180 claims to create long-term weight loss, but lacks concrete scientific evidence to support their program.
  2. The program emphasizes weight loss over other aspects of health and success, disregarding the variety of body sizes and individual needs.
  3. Awaken180 relies on caloric and carbohydrate restrictions, potentially involving expensive prepacked food, and might not be sustainable for long-term weight loss.

A month of my notes, April 2024

Tao Lin • 539 implied HN points • 07 May 24
🏥 Health & Wellness Nutrition
  1. Daily notes show a focus on health and wellness. The person tracks their sleep, exercise, and diet to maintain good habits.
  2. There’s an effort to reduce sugar intake, specifically with gum care. The goal is to improve dental health by avoiding sugar at the end of meals.
  3. Self-healing practices are highlighted as important. The individual dedicates significant time to self-care routines that promote mental and physical well-being.

Menopausal Hormone Therapy

The Vajenda • 2476 implied HN points • 19 Jun 23
🏥 Health & Wellness Nutrition
  1. Menopausal hormone therapy has both benefits and risks, and it's important for individuals to have accurate information to make informed decisions.
  2. Prioritize exercise, a healthy diet, and not smoking for overall health during menopause.
  3. Menopausal hormone therapy involves prescribing estrogen or progesterone to alleviate symptoms, and progestogen is essential for those taking estrogen to protect against uterine issues.
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The weight loss slider

Metabolic Repair • 79 implied HN points • 16 Aug 24
🏥 Health & Wellness Nutrition
  1. Weight loss can be painful and hard to maintain. Many diets lead to cravings and a drop in energy, making it difficult to stick to them for a long time.
  2. There are painless ways to lose weight by focusing on simple food choices, like the potato diet or high-fat keto. These diets can help you lose weight without feeling deprived or constantly hungry.
  3. Personal habits and lifestyle choices play a big role in weight loss. Customizing your diet to fit your life can make the process smoother and less stressful.

Drink coffee! It's (probably) good for you!

Unreported Truths • 43 implied HN points • 16 Feb 26
🏥 Health & Wellness Nutrition
  1. Large, long-term observational studies found that people who drink about 3–4 cups of coffee a day had roughly a 20–30% lower risk of dementia; tea showed similar benefits while decaf did not, which points to caffeine as a likely active factor.
  2. These results come from observational data, so they don’t prove causation — other differences between people or reverse causation could explain the link — but the findings are strengthened by the large size, long follow-up, and careful tracking by health-professional participants.
  3. Enjoying moderate amounts of coffee seems reasonable and might lower dementia risk, but don’t overdo it to the point it disrupts sleep, and remember coffee isn’t a guaranteed prevention tool pending more research.

What's In Your Prenatal Vitamin?

The Vajenda • 1179 implied HN points • 03 Feb 24
🏥 Health & Wellness Nutrition
  1. Be cautious about prenatal vitamins, as they may not always contain the stated nutrients.
  2. Some prenatal vitamins have inadequate folic acid, posing a risk for neural tube defects.
  3. Heavy metals and contaminants in prenatal vitamins need more oversight to ensure safety.

How Real is your food

Madhur’s Writings • 28 implied HN points • 10 Feb 26
🍲 Food & Drink Nutrition
  1. Ultra-processed foods are generally worse for your health, so focus on ingredient quality and processing level rather than just fat, protein, or carb numbers.
  2. The Food Realness checker helps you quickly assess products by snapping a photo or scanning a barcode to identify ingredients and show how processed a product is.
  3. The tool is free and in beta, with plans to suggest healthier alternatives and a request for user feedback or bug reports to improve it.

The Food Group You May Be Missing

Are You Okay? • 2236 implied HN points • 10 Jul 23
🏥 Health & Wellness Nutrition
  1. Protein is crucial for our body's functioning - for fullness, energy, weight management, muscle mass, and more. Aim for 0.7 to 1.0 grams of protein per kilogram of body weight daily.
  2. A healthy diet is sustainable and includes protein sources like chicken, fish, eggs, yogurt, lentils, and more to fulfill metabolic needs.
  3. Prioritize meeting basic biological needs first, like hunger cues and metabolic requirements, before focusing solely on vegetables or restrictive diets.

What are ultra-processed foods, really?

Your Local Epidemiologist • 1591 implied HN points • 28 May 25
🏥 Health & Wellness Nutrition
  1. Ultra-processed foods (UPFs) can be convenient and affordable, but they are often linked to health issues like obesity and heart disease. It's important to know that not all processed foods are bad; some can actually be nutritious.
  2. Research shows that diets high in UPFs may lead to overeating and poorer health, but the exact reasons for this aren't fully understood yet. The type of UPF matters, with sugary drinks and processed meats being the most harmful.
  3. To eat healthier, you can look for foods with lower added sugars and sodium, while being mindful of marketing claims. Sometimes, it’s okay to include UPFs in your diet, especially when they meet your specific needs.

Why Would Creatine Cause Insomnia?

Harnessing the Power of Nutrients • 1338 implied HN points • 07 Jan 24
🏥 Health & Wellness Nutrition
  1. Creatine supplementation may sometimes lead to insomnia, likely due to inhibiting glycine synthesis, an important neurotransmitter for sleep.
  2. Creatine decreases SAMe demand by 45%, affecting folate metabolism and potentially blocking glycine synthesis necessary for quality sleep.
  3. Mitigating creatine-induced insomnia may involve dietary adjustments like restricting methionine intake, maintaining high folate levels, and supplementing with glycine.

Sunday Strip: Eat Real Food

Who is Robert Malone • 35 implied HN points • 15 Feb 26
🏥 Health & Wellness Nutrition
  1. Avoiding added sugar and eating real, whole foods can lead to weight loss and reduce the risk of pre-diabetes and other chronic diseases.
  2. Simple, consistent habits — not complicated plans — can be sustained long term and help keep 40–50 pounds off for years.
  3. Choosing real food supports farmers and local food systems, so your diet can benefit both your health and the community.

How Many Calories Does Sulfur Have?

Harnessing the Power of Nutrients • 878 implied HN points • 04 Mar 24
🏥 Health & Wellness Nutrition
  1. Calories do not only come from carbohydrate, fat, and protein, but also from sulfur through a complex metabolic process involving sulfur amino acids
  2. The caloric yield of sulfur can vary depending on how it is metabolized, ranging from 0.15 to 0.45 Calories per gram
  3. Most sulfur intake is from cruciferous and alliaceous vegetables, but the caloric value of sulfur in these foods is complex and can be quite low

My 9-week unprocessed food self-experiment

DYNOMIGHT INTERNET NEWSLETTER • 1156 implied HN points • 10 Jul 25
🏥 Health & Wellness Nutrition
  1. Eating unprocessed foods might be better for your health because they have more nutrients and fewer unhealthy ingredients. However, the exact benefits of cutting out processed food aren't clear.
  2. The experiment showed that following a strict unprocessed diet was tough and didn't lead to big changes in blood sugar or blood pressure for the person. It suggests that the diet may have only modest impacts on health markers.
  3. The person found they actually missed eating bread and their favorite processed foods. Enjoying what you eat is important, and dieting should also make you happy.

My Iron Overload Protocol

Harnessing the Power of Nutrients • 798 implied HN points • 14 Mar 24
🏥 Health & Wellness Nutrition
  1. Iron overload can lead to various symptoms like fatigue, joint pain, and mood swings, and increase the risk of diseases like Alzheimer's and Parkinson's.
  2. Manganese overload can result in issues such as headaches, irritability, and signs similar to Parkinson's disease.
  3. Testing for iron and manganese overload is crucial, as symptoms can overlap, and genetic testing often misses rare mutations related to iron overload.

Glow Mama!

Glow Mama • 59 implied HN points • 21 Aug 24
🏥 Health & Wellness Nutrition
  1. Make time for yourself, even if it's just 15 minutes a day. Simple acts like reading or taking a walk can refresh you and prevent burnout.
  2. Start with small, realistic goals to make positive changes in your life. Tiny steps like drinking more water or doing some quick stretches can add up over time.
  3. Sneak movement into your daily routine whenever you can. You don't need a formal workout—simple activities like dancing or doing squats while doing chores can keep you active.

How to Eat Weeds

OK Doomer • 144 implied HN points • 01 Jan 26
🍲 Food & Drink Nutrition
  1. Many common weeds are edible and packed with nutrients, so they can supplement your diet in an emergency or simply help lower grocery bills.
  2. You can both forage wild weeds and grow them yourself, so it pays to start learning and preparing seedlings before spring.
  3. There are detailed guides, experts, and online resources that cover more edible plants and their medicinal uses if you want to learn more.

Sleep, Diet, Exercise and GLP-1 Drugs

Don't Worry About the Vase • 2688 implied HN points • 21 Jan 25
🏥 Health & Wellness Nutrition
  1. GLP-1 drugs can be very effective for weight loss, and many people are seeing good results from them. They have contributed to a noticeable drop in obesity rates among those who use them, especially college graduates.
  2. Willpower plays an important role in personal fitness and dieting. While using willpower can be tough, it also has positive effects on self-discipline and can lead to healthier habits over time.
  3. It's vital to find joy in exercising and maintaining a healthy lifestyle. Enjoyable activities make it easier to stick to fitness routines and achieve overall well-being.

ex_acv_fast review: "water" fasted 6 days, new record

Experimental Fat Loss • 148 implied HN points • 28 Dec 25
🏥 Health & Wellness Nutrition
  1. A 6‑day mostly water fast (with diet soda and limited energy drinks) was used more as a metabolic diagnostic than a reliable weight‑loss strategy, and it only extended fasting tolerance by one day versus a prior attempt.
  2. Thermogenesis fell dramatically during the fast, causing extreme cold sensitivity even indoors and while bundled up, but normal warmth and heat production returned quickly after refeeding.
  3. Weight loss from the fast was modest and rapidly regained, so it didn’t produce sustainable fat loss; the slight improvement in tolerance might be from apple cider vinegar, longer linoleic‑acid reduction, or lower caffeine, but the cause is uncertain.

Flu is (still) taking off, egg prices, new diet standards, Super Bowl, and more

Your Local Epidemiologist • 2404 implied HN points • 10 Feb 25
🏥 Health Politics Nutrition
  1. Flu cases are rising sharply this year, with many people experiencing 'influenza-like illnesses' since 2002. Fewer vaccinations among kids and a mismatch between the vaccine and circulating flu strains are contributing to this problem.
  2. A new Ebola vaccine trial has started in Uganda quickly after an outbreak occurred. This is an important step to help control the spread of the virus and protect public health.
  3. New nutrition guidelines suggest that kids aged 5 to 18 should mainly drink plain water and milk, while sugar-sweetened beverages should be limited. This can help improve their overall health and prevent issues like weight gain and dental problems.

Reflections on Health and AI

The Engineering Leader • 79 implied HN points • 01 Sep 24
🏥 Health & Wellness Nutrition
  1. Health is super important, and we often forget to take care of ourselves when busy. Neglecting health can lead to serious issues, so it’s vital to prioritize it.
  2. Ignoring your well-being creates 'health debt' that can affect your energy, focus, and overall life quality. Just like financial debt, the more you neglect it, the worse it gets.
  3. Taking care of yourself isn't selfish; it's necessary. When you're healthy, you can help others better and handle life’s challenges more effectively.

5 Questions with Jessica Jones, RD, CDE

Weight and Healthcare • 459 implied HN points • 27 Apr 24
🏥 Health & Wellness Nutrition
  1. Jessica Jones is a Registered Dietitian, Certified Diabetes Educator, co-founder of Food Heaven, and Diabetes Digital. She focuses on weight-inclusive care for diabetes management.
  2. She learned about weight-inclusive care from Evelyn Tribole and emphasizes separating health from weight, promoting holistic well-being and patient-centered care.
  3. Jones applies weight-inclusive concepts in her work through writing, podcasting, and counseling services, advocating for health improvement unrelated to weight loss.

Covid still quiet, measles, ticks, smoke, EMTALA, and seed oil confusion

Your Local Epidemiologist • 1232 implied HN points • 09 Jun 25
🏥 Health & Wellness Nutrition
  1. A new class of antibiotics has been approved for treating urinary tract infections, which is great news in the fight against antibiotic resistance.
  2. Measles cases are rising in several states, especially among unvaccinated children, highlighting the importance of vaccination during summer travel.
  3. Wildfire smoke from Canada is affecting air quality in many areas, so it's smart to check local air quality levels and take safety precautions when needed.

Interpreting the Genova Methylation Panel

Harnessing the Power of Nutrients • 1298 implied HN points • 12 Dec 23
🏥 Health & Wellness Nutrition
  1. Methylation is crucial for many body processes, with signs of imbalance like fatty liver disease, cardiovascular risks, fatigue, and more.
  2. Simply testing homocysteine, folate, and B12 isn't enough to assess methylation levels accurately. More in-depth tests like the Genova Methylation Panel are recommended.
  3. The interpretive section of the Genova Methylation Panel report provides helpful insights, but it may not cover all relevant patterns. Supplementing with genetic testing like StrateGene is also suggested.

What I Read This Week...

chamathreads • 864 implied HN points • 10 Feb 24
🏥 Health & Wellness Nutrition
  1. Drug companies are working on solutions to prevent muscle mass loss caused by weight-loss drugs like Ozempic. Doctors suggest simple fixes like increasing protein intake and weightlifting.
  2. A recent study suggests that a special set of molecules on the extra X chromosome in women may make them more susceptible to autoimmune conditions. This discovery could lead to new, more targeted treatments.
  3. Adam Neumann, the co-founder of WeWork, is in talks with a hedge fund to buy back the company out of bankruptcy. WeWork's bankruptcy was fueled by debt and a decline in demand for office space.

Energy Metabolism Governs Everything

Harnessing the Power of Nutrients • 2096 implied HN points • 25 May 23
🏥 Health & Wellness Nutrition
  1. Energy metabolism governs everything in our bodies and plays a crucial role in health and disease.
  2. The laws of thermodynamics, especially the second law, are fundamental to understanding the process of energy metabolism, how the body functions, and how disorder affects health.
  3. Optimizing energy metabolism through proper nutrition, stress management, and addressing idiosyncratic genetic impairments can have a profound impact on overall health and wellbeing.

ex_bread+butter review: Visited swamp, did not explode, gained 8lbs

Experimental Fat Loss • 99 implied HN points • 07 Jan 26
🏥 Health & Wellness Nutrition
  1. Fresh artisanal bread with butter is extremely easy to overeat because satiety comes slowly and fades after 4–6 hours, which led to an 8 lb gain in 11 days.
  2. Traditional, non-industrial bread did not trigger the acid reflux problems linked to earlier wheat intolerance, suggesting industrial processing or additives may be the real culprit.
  3. A bread+butter “swamp” lands in the high-carb/high-fat zone that causes bloating and gas and is worse for fat loss than a high-fat heavy-cream approach, though it produced milder hyperphagia than protein-heavy refeeds.

Startled?! Try Glycine

Harnessing the Power of Nutrients • 1557 implied HN points • 28 Oct 23
🏥 Health & Wellness Nutrition
  1. Being easily startled could indicate an issue, while a normal startle response is crucial for protection and fight-or-flight preparation.
  2. The startle reflex involves visual, auditory, and tactile inputs, with enhanced reflex indicative of certain conditions like PTSD.
  3. Glycine plays a crucial role in inhibiting the motor response of the startle reflex, and low glycine levels can lead to heightened startle responses.

Prepping, in an Apartment?

OK Doomer • 99 implied HN points • 05 Jan 26
🍲 Food & Drink Nutrition
  1. You can grow useful food in an apartment — microgreens, herbs, and small containers add real nutrition and flavor without much space.
  2. Small-scale systems like grow closets and flexible solar panels make urban growing more reliable and let you expand even in tight spaces.
  3. Practical care matters: watch container weight on railings, use drip pans and spill mats, and avoid standing water to prevent mold and damage.

Stop Measuring Glucose Without Measuring Lactate

Harnessing the Power of Nutrients • 1338 implied HN points • 12 Nov 23
🏥 Health & Wellness Nutrition
  1. Measuring glucose alone is not rational; it should also be measured along with lactate and ketones for better understanding of metabolic changes.
  2. BCAAs can impact glucose levels through multiple pathways, highlighting the importance of context in interpreting metabolic markers.
  3. Having a home test for pyruvate could provide more valuable insights into metabolic health, along with glucose and lactate measurements.

FOURTH ANNUAL SOUP EXTRAVAGANZA

Culture Study • 2808 implied HN points • 04 Nov 24
🍲 Food & Drink Nutrition
  1. November is the perfect time for making soups, and the author has already tried at least eight different ones this season. It's great to enjoy winter with warm and comforting meals.
  2. The focus is on exploring new recipes, particularly with Rancho Gordo beans, which have been tasty additions to the soup lineup. Trying new ingredients can lead to enjoyable cooking experiences.
  3. The post encourages readers to share their favorite soup recipes or ask for recommendations, fostering a community around cooking and good food. It's all about exchanging ideas and making cooking fun!

Baked Apples (But Make it A Crisp)

The Jewish Table • 1533 implied HN points • 10 Oct 23
🍲 Food & Drink Nutrition
  1. Recipe for making baked apples as a comforting breakfast option rather than dessert
  2. Encouragement to prioritize humanity over hot takes and extremes in discussions about complex and tragic events
  3. Highlighting the importance of holding multiple perspectives and seeking nuance in times of conflict for the sake of hope over helplessness

A PhD's Secret Weapon: The Four Biomarkers Every Expert Should, But Doesn’t, Analyze

Harnessing the Power of Nutrients • 1977 implied HN points • 28 Apr 23
🏥 Health & Wellness Nutrition
  1. Tests ordered in health space often don't go deep enough to uncover root causes.
  2. When analyzing health biomarkers, considering the main fuels of mitochondria is crucial.
  3. Understanding the ratios and interactions of biomarkers like lactate, pyruvate, and ketones can reveal important insights for mitochondrial function.

The Ultimate Vitamin K2 Resource

Harnessing the Power of Nutrients • 359 implied HN points • 28 Apr 24
🏥 Health & Wellness Nutrition
  1. Vitamin K2 has several health benefits, such as improving bone strength, stabilizing blood sugar, enhancing exercise performance, and protecting against cancer.
  2. The different forms of vitamin K2 have unique functions in the body, with MK-7 being effective for bone health and MK-4 playing a role in cancer protection and sexual health.
  3. Getting enough vitamin K2 from food sources like natto, goose liver, cheese, egg yolks, and chicken, or through supplements, is essential for overall health, and it's important to pay attention to form, dosage, and food pairing.