I'd like to start eating better. I'm curious what websites/blogs/podcasts do you read or listen to for reliable information on what to eat and how to eat?
I'm looking for a science-based source that I can trust, something similar to the Huberman Lab Podcast or examine.com.
Thank you.
Led by Dr. Greger, a real MD who has dedicated his life to nutrition science and informing the public. He unobtrusively charges for early access to content that is released for free a month or two after and accepts donations. He does not sell/brand/endorse any products except a couple books he wrote.
The videos are very detailed, directly covering the scientific papers. He cites all references.
There are more balanced sources out there I'd say.
EDIT: Just found this little write up. I'm not familiar with this source so take it with a grain of salt, but it says a lot of the same stuff I am reading about him elsewhere:
I'm certain Dr. Greger is wrong about some things, just like literally everyone. What's important to me is that he has few conflicts of interest, communicates fairly well, and is grounded firmly in the science.
I strongly encourage readers to dig into one subject they are interested in. Hear what each side says. Read ALL the papers. Note the funding of the research. Figure out who is presenting the research the best.
Science is the last place I'd look if I wanted information about diet. Some of the worst, least reproducible stuff comes out of the nutritional science world. You can find studies for and against every diet and class of food.
The best place to start is tradition. What have you and your ancestors traditionally eaten? From there, make changes based on how you personally react to certain foods. From here, you can now very carefully look over some scientific studies to somewhat corroborate the effectiveness of your traditional diet.
But this is not nearly enough. As you do this, you have to be mindful of frequency; seasonality. Maybe your tribe kills a mammoth and you eat nothing but steaks, fat, high meat, and jerky for a month. Maybe your hunters come up short for the next month, so you live on foraged berries and rationed pemmican. In winter storms, the last thing you want to do is venture out into the crippling blizzard, so you subsist on stored tubers, or maybe you just starve for a week (you'll be fine). Maybe this kind of randomness is what your body is adapted for. Maybe this is your ideal diet.
Maybe Jews, Christians, and Muslims discovered the benefits of randomness in their diets and that's why they codified the practice of fasting in their books. And maybe there actually is some modern valid science to corroborate these ancient traditions.
if better health, please know that nutrition science is very hard to do and most of it is of low quality. Eat medditarian diet minus the wine which is best science based advice
if weight loss, its even harder. I read probably about 20 books about it. Weight loss trials work pretty bad and I didnt find any hacks in research papers. What worked for me (losing 10kgs) was following Stephen Guyenets ideas:
I eat 3 meals a day at specific time everyday. No snacking.
Second part is based on science of appetite. Eat food low in caloric density. Our organism treats 100g of carrot the same as of bread. You will feel similar satiety but eat way more calories with calory denser food. This is a basis of Volumetrics diet
I could write way more, but Im on a mobile. Please write what is your goal with healthy eating and I can try to find some sources.
http://wholehealthsource.blogspot.com/2011/06/food-reward-do...
There's a bunch of apps out there that let you track what you eat. They usually hook up to various databases on nutritional information, let you add your own recipes or new foods etc.
Personally I could only bear it by starting to be reasonably good at estimating amounts/weights visually and not overthinking it or trying to be 100% precise. If you weigh every ounce of cheese you eat it can easily be overbearing. So I just stopped worrying about whether that's 50g or 60g of cheese. Some weighing to gain proficiency but that's it.
From that you can get a 'good enough' idea whether you're eating 4000 calories from sugar and fat, get 0 Vitamin C or D or if you're in the ballpark of the 2k, not too much sugar etc. and adjust through tracking. Some apps will also give you food recommendations and such (usually for a fee). Most apps have the RDAs for most things already in the app and also let you adjust (in case you decide that science speaks for the carnivore diet or keto or a vegan diet or that you found a credible source that the RDA for sugar is bonkers and you want it to be lower etc).
I think even without special sources you will have some data that allows you to make adjustments. My wild guess is that you will see too much sugar for example.
My guess is that as soon as you eat a better diet your mood might automatically adjust. Not entirely sure what you mean by mood specifically. E.g. alcohol can have an effect on mood (through making you more irritable). If mood extends to being 'lethargic' then if it's the same thing I had, potentially probiotics can help.
https://www.foundmyfitness.com/
https://twitter.com/foundmyfitness?ref_src=twsrc%5Egoogle%7C...
https://www.instagram.com/foundmyfitness/
She is very up HN-ers alley with her views on fasting, sleep, exercise, drugs, supplements, reading nutrition science papers, etc.
Ted Naiman (the author) is a practicing medical doctor, and there are loads of podcasts of him discussing his protein-to-energy ratio approach to dieting.
That’s not to say it doesn’t matter — just that it’s hard to get a good clean signal without confounding variables.
Everyone has their opinions. I think the best way to move forward is to get a lay of the land by reading PubMed, some popular books on diet, and just follow your interests. It’s a nuanced and complex topic, and it’ll take time to make sense of it all.
It's been a while but from what I can see they moved over to a more paid model that packages information up based on goals.
Some scientists were probably working on it, as it works as a harm in many cases
They have a diet app and tons of great info. Just about everything they do is evidence based