Does hot sauce help you in any way?

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It cleans out your sinuses.


Hot sauce absolutely helps me finish off leftover chicken (breast, especially)

But tossing those same leftovers into a (low-sodium) soup or broth helps even more, tbh


Eating low calorie or super plain foods over and over when ‘cutting’ or ‘body recomps’ like eggs or chicken breast, it gets boring as fuck and you want to change it up but not risk going over in calories or adding sugar/salt etc.

Hot sauce is the best option for me because of that.


It would carry some voting C and maybe some vitamin A. Imo it’s healthier than ketchup and right on par with Mustard. It’s a go from me personally.


I wonder if the flavor redirects your brain’s attention in some way. Especially with the new taste. That’s handy


Audiobooks or Podcasts for an absolute beginner

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The Renaissance Periodization YouTube page and podcast are great for this. Dr Mike is a great speaker and fantastic at breaking down complex concepts.


“Nutrition Made Clear” by Roberta H. Anding, it’s a course of lectures and you can get in on Audible. Starts at the beginning and explains every little thing! I only ever listened to the half of it, but by then i had a great grasp of the basics already.


If you are interested in making big changes to a whole food plant-based diet these three podcasts are good: Plant Strong, Nutrition Facts with Dr. Greger, The Plant Proof Podcast.


American Glutton is my favorite nutrition podcast. It’s much more focused on weight loss, but the host is great and pretty down to earth, and he has a pretty wide variety of guests on. He recently did a breakdown on macros. In the past he has different people on for a variety of diets like Paleo.


I’m a fan of Sigma Nutrition Radio podcasts and Muscle For Life


Does plant-based yogurt contain just as many probiotics as normal yogurt?

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I did an experiment growing samples from standard yoghurt, lactose free yoghurt and plant based (soy) yoghurt on agar plates. There was no difference between the lactose free and standard yoghurts but almost no culture from the plant based. However, this was five years ago and the world of plant based yoghurt options have since expanded quite a lot. The results might look different today.


As long as the fermentation process is adequate, I don’t see why there would be a difference between plant-based yogurt and dairy yogurt. Live cultures are live cultures.

Prebiotics don’t exist in yogurt, you get that from foods high in fibre. Food for the bacteria in your gut to feed upon. Ensure you’re eating a wide variety of plants for a healthy microbiome.

Live cultures are hard to measure, therefore it’s hard to get an accurate reading (especially from supplements) so it’s best to continue with fermented foods rather than supplements whenever possible.


I prefer kombucha for my probiotic source. To me, plant based yogurt is just a treat. I haven’t been able to find one with healthy ingredients, a good amount of protein and not too much sugar.


The unit of measure would be CFU/ml or Colony Forming Units per ml for ‘probiotics‘. This is a measure of viable ’probiotics‘ there are in a product. You’ll see it on supplements moreso than on yogurts.


For ‘prebiotics’, I don’t think there’s an agreed standard of measurement, other than saying the number of grams of something is in a product, aka ‘2g of psyllium husk’.


Regarding how many ‘probiotics’ there are in them – it’s going to be dependent on brand, as with dairy yogurts (this actually varies by quite a lot). You may find different strains or ‘probiotics‘ present, as with a different medium you’ll be working with different sensory qualities and shelf life, etc.


But don’t purely work on numbers. Do you like the product enough to eat it every day? Does it include excessive added sugars? If it works for you and you see benefit, great! If it doesn’t, eh, move on and try something else.


There is a plant based kefir cultured coconut, I follow them on FB, their kefir apparently has way more biotics than usual dairy milk kefir. So i don’t know about yoghurt but it’s possible pb yoghurt has more than dairy?


After endurance workouts you’re supposed to eat, largely to replenish glycogen stores.

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If you’re truly carb depleted, you can start gluconeogenesis via amino acids, as well as possibly a conversion of fatty acids into ketones (if duration goes on long enough)


Glycogen replenishment will happen whether you eat a high carb meal after a workout or not. It just happens faster if you do.

If you run 10 miles and don’t purposely refuel, just eat like normal, you’ll have decreased performance if you want to run again later that day.

If your next run isn’t for a day or two, you’ll be back to normal by then just from your regular diet. (People who eat high carb diets habitually have an easier time of this than people who eat low carb.)


My understanding is that if you do not feed your body the carbs it needs to restore your glycogen stores, it will start synthesizing glucose for energy out of your lean muscle and fat. This is inefficient and slow compared with how quickly your body converts carbs. Depleting your glycogen stores builds endurance, but you have to give your body simple carbs afterwards for a full recovery and to see improvements in your exercise capacity.

Also, while you don’t have to eat right after your workout, you’ll feel terrible if you don’t eat at all. I very specifically remember the times I didn’t eat after a long run mostly because I felt sick and tired and dizzy.


Only thing I consume right after a work out is water, sometimes a protein shake. Maybe I’m doing it wrong, but seems to be working for me. I couldn’t imagine trying to ram in a bunch of carbs after a workout. Especially if it was a legs day. I usually feel somewhat nauseated after.


Your body needs enough glucose to keep your body going after your workout. That could come from liver glycogen, it could come from food you eat, or it could come from gluconeogenesis.

Your body would *like to* replenish glycogen stores, but there’s no requirement that it do so right away. The idea that you should eat right afterwards has been a great marketing tool for the supplement companies but isn’t really a requirement.

If you are very low in glycogen stores – let’s say you bonk – then your body is going to do everything it can to create glucose, and includes tearing down muscle tissue and converting it to glucose. Or if you spend long hours – let’s say 4-5+ often – in a glucose-limited state. There’s a reason pro cyclists look so emaciated.

How much this is an issue for normal people depends a lot on how good you are at burning fat and how you train. If you train fasted often, you will conserve glucose and become a better fat burner, and at that point you will preserve more glycogen at the end of a workout. I generally do my long runs (1.5 hours) or medium rides (2-3 hours) fasted and then I might wait a few hours before eating as I’m not really hungry.


Is there a countertop water filter, preferably a gravity filter, that can remove microplastics from drinking water?

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How do you find out whether your water contains microplastics?




Commenting for visibility 🙂


I’ve used countertop a reverse osmosis filter which was wonderful, but expensive.


I got the epicwater pure pitcher.


Any Government Nutrition Program That ACTUALLY Worked?

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Norway has introduced high taxes on sugar and alcohol among other things, that has lead to a decrease in overall consumption in the population.


WIC has great research behind the program for healthier moms and babies, not just for food but for improving health. This includes lower rates of iron anemia in pregnant women and children, increase in fruit/veggie intake in children, increasing breastfeeding rates in lower income communities. One initiative in California WICs used “pacedbottled” feeding which reduced the need for specialized formula in infants by more than half. For every dollar spent on wic, we save $3 having healthier moms and babies.


Vitamin D was added as a public health program in the 30’s to reduce incidence of rickets


The biggest one for me is folate or folic acid fortification in Canada.

In the 80s Canada had a high percentage of neural tube defect infants, which is usually caused due to folate deficiency.

All of our grains are fortified with folic acid know and we saw a steep decline as a country in ntd births


I’m not even sure how you would tell. Almost all countries have the same dietary guidelines, almost no one follows them, and countries experience wide variations in obesity, CVD, etc. You could, I suppose, claim that the Japanese or Korean program worked because they did not see as much of a rise in obesity compared to Western countries and even most developing countries, but I expect that has more to do with their traditional diet/cultural tastes rather than any deliberate program.


Is baking with whole foods instead of pure sugar actually healthier?

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They’re still sugar containing treats, but using whole foods provides some extra fibre and nutrients compared to just using refined sugar


They’re healthier. Fruits have fiber, vitamins, and minerals— much more complex than just plain sugar.


Still a treat but more nutrient dense


I tend to reduce the amount of sugar called for in my baked items, but there’s a limit to how much you can remove because sugar serves as a way to maintain density and moisture to confections.

Yes it will be more nutrient dense with fruits, but you can’t completely replace sugar with sugary fruit.

If you want another modification, you can try doing half the oil it calls for with applesauce.


In a vacuum yes but if you’re getting the nutrients elsewhere you’re probably not going to be unhealthier