This is for you if you:
1. Want to make informed decisions about health based on research, rather than internet articles, fad diets, or friends with good intentions.
2. Don’t have time to find and read the actual research done in the field of nutrition.
As explained on my “Why?” page, I have the time and desire to read peer-reviewed research in this field. Like any hobbyist, the initial decision to invest time in this project was to “scratch my own itch”–I wanted to have a solid, science-backed foundation for my belief that macaroni and cheese isn’t a nutritious dinner. It wasn’t because I was uncertain, rather I wasn’t able to explain what happens in the body that makes mac ‘n’ cheese unhealthy. Thus I had no reliable basis from which to make other decisions about what is and isn’t healthy.
What I’ve found…
…is that research exists on a big wide range of foods and how they’re used by our body. Many hot topics have been and are still being covered–coffee, red wine, fasting–so I try to use that as much as possible. Also, I realized how many people also want to make informed decisions, but nobody should expect them to take time away from their family or job to find and read the research. The current solution is reliance on internet articles, people trying to sell you something (including authors of diet books), and TV shows. Unlike the information below, info from these sources must be convenient and cheap in order to reach the volume of consumers needed to justify their investment of time and money. “Convenience, quality, or affordability–pick two” is a solid principle in many fields, and these sources of info which reach the most people are high on convenience and affordability, but sacrifice quality.
Slightly less convenient, much greater quality
The purpose of the health section of my site is to provide actionable recommendations based on reliable research. I examine the common questions of the day, which cover topics old and new (e.g. meditation, sleep, ketosis). Nothing here establishes a doctor/patient relationship. Ask your doctor before following anything here. Here’s a summary of the first 13 recommendations I developed:
Is “fresher” produce more nutritious?: Yes, generally the longer a plant is out of the ground, the less nutritious it is. However, if there are obstacles preventing you from getting healthy food consistently, you have more to gain by simply thinking about how to get any healthy food on your plate, regardless of long it took to get there.
Fermented food: Try different fermented foods until you find a few you like. If you currently eat a balanced diet, try to trade-out a few servings of non-fermented foods for servings of fermented foods in the same food group.
Fasting: Once you’ve balanced your diet, sleep schedule, and exercise/movement, consult your doctor to see if fasting is safe for you. If your doc has no concerns for you adopting a light fasting regimen, see if you can comfortably adopt one of these two methods: 1 day per week for 20 hours or a 12/12 or 16/8 eating/fasting window every day.
Flossing your teeth: Floss once per day.
Running vs walking: Walk at a fast pace for at least 30 minutes on at least 3 days per week. Walking can be broken up (three 10-minute walks) or all at once. If you’re able to, sprint at full speed for 20-30 steps several times during your walk to increase heart rate.
Nutritional ketosis: Once you’ve established consistently healthy habits, consult your doctor to discuss if they have any concerns about you adopting a ketogenic diet. It’s very important to first understand the importance of maintaining nutrition before simply eating a high-fat diet. This is not a standard dietary recommendation for healthy people, so also understand this dieting pattern (when voluntary) is currently considered as self-experimentation (a.k.a. “biohacking”). Your choice to adopt it is against conventional wisdom, however you feel about that (for example, the USDA Dietary Guidelines).
Meditation: I recommend meditation: either 15 or more minutes per day or 2.5 hours weekly (both of which are specifically supported by research). Many methods exist, but strong evidence exists for a short daily routine which includes sitting or lying down while focusing on relaxed, controlled breathing combined with a calm, freely wandering mind.
Sleep: Figure out how to sleep 7 to 8.5 hours per night.
Nutrition vs calories: When deciding what to eat, choose foods with greater nutrient density, and worry less about reducing calories. Before spending time developing low-calorie meals (which can be a good idea), first invest that time in learning which nutrients you may not be getting enough of and seek foods high in those nutrients.
Red wine (beyond resveratrol): If you currently drink red wine, continue to drink 5-12 oz (one to two glasses) per day. If you don’t currently drink alcohol at all, don’t start drinking red wine to get health benefits. If you drink alcohol but don’t drink red wine, buy a bottle and drink one glass per day over 4-5 days. Continue based on whether you like it and whether it fits with your social life and routine.
Money vs health: Before trying to “get healthy”, identify your current priority and make sure it’s getting done. After this, estimate your current and future expenses based on any priorities you predict down the road. Make and save enough to ensure that these will be covered financially. Only after that financial preparation, seek health.
Waking up naturally: Set your alarm clock for the latest time you could afford to get up. Go to bed 7-8.5 hours before that time. If you wake up within 30 minutes of the alarm, get up at that time. Use sunlight or cool water to shake off drowsiness. Over time, adjust according to your schedule.
Coffee: good or bad?: Drink up to 24oz of coffee per day if you like it and are in good health. If you’ve been diagnosed with heart, adrenal, or circulatory problems don’t drink it daily without getting your doctor’s approval.