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Nutrition

Health and Wellness93 insights0 followers

@health
A half bagel’s metabolic impact depends on glucose clearance and insulin rise, not calories alone.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Major depressive disorder has emerged among some GLP-1 patients, raising the question of whether rimonabant’s psychiatric harms will recur.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
About 10% of consumed fructose becomes triglycerides in the intestine and enters the bloodstream.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Restricting Class 3 and Class 4 NOVA foods in public schools could transform children’s daily food environment.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Diet sweeteners can look metabolically harmless while fasting, then raise total daily insulin exposure through later overeating.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
A food protecting the liver, feeding the gut, and supporting the brain is considered healthy. One that does none of those is characterized as poisonous.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Your intestinal barrier has three layers, including mucus and tight-junction proteins.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Cyanide and sarin can kill acutely. Fructose harms through repeated exposures over time, not one dose.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Excess protein cannot be stored except as muscle. The liver removes its amino group and burns the resulting acid.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Long-term excess adiposity can alter the brain’s body representation, making restoration of a healthy weight increasingly difficult.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Sucrose is glucose and fructose chemically bound together, then separated by intestinal sucrase for absorption.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Yerba mate modestly raises GLP-1, though its meal-spacing effect may involve another mechanism.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Chronic overstimulation downregulates dopamine receptors, so progressively stronger stimulation is needed for the same rush.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
The conventional obesity model reduces health to calories in versus calories out, often turning physiology into personal blame.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
ALA comes from vegetables. EPA comes primarily from marine sources. DHA comes from marine life or algae.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Yogurt helps only when it contains live cultures. Dead cultures can leave sweetness doing the talking.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
The American Heart Association cites 12 grams of daily added sugar for children, yet this breakfast contains about 41 grams.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
A Froot Loops breakfast with orange juice contains about 41 grams of sugar, and 29% of schoolchildren consume it.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
A label can say 160 calories of almonds, yet about 130 calories are absorbed.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
The fructose molecule is chemically identical in berries, bananas, and soda. Fruit’s fiber changes how quickly and extensively it is absorbed.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Drinking one liter of sugary soda daily for six months led to about 10 kilograms gained. Water drinkers lost about 2.
Andrew HubermanHow Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
@health
Daily body weight can swing 5 to 6 pounds from fluid, while weekly lows and highs can differ by 8.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
A short-term rise in inflammation or stress does not automatically predict worse long-term health.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Adding a beneficial nutrient can still hurt your goals if it pushes total calorie intake too high.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Long-term behavior change often demands a new identity, with the old lifestyle actively left behind.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Semaglutide’s gut stretch sensors may help explain low-grade nausea, a fullness signal that discourages eating.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Muscle can grow with weights ranging from light loads to roughly 30 repetitions when sets approach failure.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Weight loss and changed blood markers emerge from thousands of interacting mechanisms, not necessarily one direct pathway.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
One statistically significant glucose reading can look important even when the overall glucose response does not differ.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Creatine boosts phosphocreatine, improving exercise performance and recovery while drawing water into muscle cells.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Fiber diversity beats betting on one supposedly superior source. Eat across fruits, vegetables, grains, whole grains, and cereals.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Eating 4,000 calories exclusively from minimally processed foods can become physically difficult as volume and gut fullness pile up.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Exercise generally suppresses appetite instead of making people reliably replace every calorie they burn.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
A weight-loss strategy targeting only carbohydrates or hunger misses the many biological and behavioral forces behind regain.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Nicotine suppresses appetite and increases focus, but its delivery methods can be lethal.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Glucose responses changed most with sucralose and saccharin, while stevia and several other sweeteners showed no same change.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Exercise slightly increases metabolism after a workout, but not enough to materially affect body-fat loss.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Meta-analyses found no overall long-term weight-loss winner among popular diets. Adherence tracked weight loss linearly.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Fitness trackers overestimated exercise calories by 28% to 93% across devices in a 2018 meta-analysis.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Ultra-processed foods promote weight gain mainly by making people spontaneously eat more energy, not through one uniquely harmful ingredient.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Ultra-processed food’s overeating pull comes from its combined texture, mouthfeel, and palatability, not just sugar, fat, or salt.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
In Kevin Hall’s controlled study, people eating ultra-processed foods consumed about 500 extra calories daily.
Andrew HubermanThe Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Ultra-processed food contains additions rarely found at home, including synthetic colors and flavorings.
Kurzgesagt – In a NutshellProcessed Food Won’t Kill You
@health
Processing does not make food harmful. Turning milk into yogurt and grain into bread are processing.
Kurzgesagt – In a NutshellProcessed Food Won’t Kill You
@health
Preservatives protect health by preventing food spoilage and reducing the risk of food poisoning.
Kurzgesagt – In a NutshellProcessed Food Won’t Kill You
@health
A diet providing 90% of its calories from ultra-processed food can still meet healthy eating guidelines.
Kurzgesagt – In a NutshellProcessed Food Won’t Kill You
@health
Ultra-processed foods may be risky when harmless ingredients and processes combine into foods unusually easy to overeat.
Kurzgesagt – In a NutshellProcessed Food Won’t Kill You
@health
Fresh spinach can lose up to half its vitamin C before reaching consumers, while freezing preserves nutrients longer.
Kurzgesagt – In a NutshellProcessed Food Won’t Kill You
@health
Non-exercise activity thermogenesis can burn hundreds to nearly 1,000 calories per day in some people.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
The thermic effect of food is energy your body spends breaking food down and converting it into cellular energy.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Lasting weight loss requires changing the habits and behaviors that follow the diet, not merely finishing the diet.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Human randomized trials favor replacing saturated fat with monounsaturated or polyunsaturated fat, but comparisons between the two remain conflicting.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Physical activity includes purposeful exercise and non-exercise activity thermogenesis, from fidgeting and gesturing to tapping your feet.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Fat has a thermic effect of roughly 0–3%: 100 calories from fat yield about 97–100 net calories.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Creatine’s story is no longer only about muscle. Studies have also shown cognitive benefits.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Confidence is built by entering the arena and pursuing difficult goals, not by reading about confidence or hunting for a hack.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Higher-protein foods are generally more satiating and deliver fewer net calories than equal calories from fat or carbohydrate.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Creatine loading saturates phosphocreatine stores faster. Slower intake reaches the same endpoint with less gastrointestinal trouble.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
A reported calorie is not always metabolizable: insoluble fiber and plant structures can block digestive enzymes from accessing nutrients.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Plant-based diets can build muscle, but reaching protein targets generally requires more planning and often an isolated supplement.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Swap sugary drinks for diet beverages and network meta-analysis finds better adiposity markers, HbA1c, and other health measures.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Creatine monohydrate is the most extensively tested, safe, and effective sports supplement, backed by thousands of studies.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Adding free leucine to wheat protein produced the same muscle-protein-synthesis response as whey.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Creatine has not been shown to harm healthy kidneys or livers. The hair-loss scare rests on one unreplicated DHT study, not measured hair loss.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
People given unrestricted ultraprocessed foods spontaneously ate about 500 more calories daily than those eating minimally processed foods.
Andrew HubermanEssentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
@health
Children often decide a distant parent-child relationship is their fault, even when the parent’s limitations caused the distance.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
In sterile mice, transferring microbes from behaviorally distinct animals can change mood and attention, strengthening evidence for causation.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Unlike your genes, your gut health is modifiable, making personalized dietary change a practical way to reduce health risks.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
The microbiome is changing how nutrition makes sense after decades of getting important food effects wrong.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Your gut microbes produce serotonin, linking the gut to the neurochemical balance involved in anxiety and depression.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Whole food keeps recognizable original ingredients and naturally produced plant nutrients instead of stripping them away and adding them back.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Universal diet rules break down when people respond differently to the same food. Personal experimentation reveals what works for you.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
ZOE scores foods from 0 to 100 using your glucose response, fat profile, and microbiome.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Calorie counts can vary by about 30%, while individual energy needs differ substantially from population averages.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Before blaming gluten, examine your broader food habits and add more plant diversity for a more resilient gut microbiome.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Personalized food scores encourage small swaps, like replacing bananas with pears or apples, instead of overhauling your diet.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Exercise alone has little effect on long-term weight loss, but it can help prevent regain after diet-driven loss.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Polyphenols create plants’ bitter tastes and bright colors. They also fuel gut microbes.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Identical genes do not guarantee identical health. Environmental and biological differences, including gut microbes, can intervene.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Intermittent fasting is an umbrella term covering time-restricted eating, five-two fasting, and multi-day fasts.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
In one cereal experiment, added iron could be pulled from the flakes with a magnet.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
About three-quarters of people who suspect gluten intolerance show no reaction to gluten in blinded testing.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
One person’s croissant caused a sharp glucose rise while another person’s caused no detectable change.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
In the ZOE Predict studies, one in four people had a substantial blood-sugar dip three hours after the same muffin.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Whole almonds provide roughly 30% fewer available calories than ground almonds, despite identical calorie labels.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
In a controlled study, identical-calorie, identical-macronutrient ultra-processed meals led people to eat about 200 extra calories daily than homemade meals.
The Diary Of A CEODoctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets | E209
@health
Water may increase eating by lubricating the mouth, speeding eating, and preventing dryness that could shorten a meal’s enjoyment.
Jake CurrieDrinking Water With Meals May Make You Eat More, Not Less
@health
Slow sipping may keep water in the mouth longer, heightening contrast with food and making the next bite more appealing. The mechanism remains unconfirmed.
Jake CurrieDrinking Water With Meals May Make You Eat More, Not Less
@health
Water between bites may cleanse the palate, making each next bite seem novel and prolonging enjoyment of the same food.
Jake CurrieDrinking Water With Meals May Make You Eat More, Not Less
@health
The findings show associations, not that water causes increased food intake. Follow-up research is intended to test causality.
Jake CurrieDrinking Water With Meals May Make You Eat More, Not Less
@health
Fast sippers ate less overall, overturning the expectation that greater water intake would increase food consumption.
Jake CurrieDrinking Water With Meals May Make You Eat More, Not Less
@health
Alternating a sip of water with each bite was associated with even more eating, adding a little over 4 grams per switch.
Jake CurrieDrinking Water With Meals May Make You Eat More, Not Less
@health
Among 49 healthy adults, every 100 grams of water with chicken tikka masala or beef chili accompanied 39 extra grams of food, about 49 calories.
Jake CurrieDrinking Water With Meals May Make You Eat More, Not Less

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