Science-Backed Eating

 

The Truth About Nutrition: Rethinking What We Eat

---

Introduction

Despite the overwhelming impact of diet on health, medical schools largely neglect nutrition education. Dr. Casey Means, in Good Energy: The Surprising Connection Between Metabolism and Limitless Health, reveals how corporate interests have shaped food research and dietary guidelines to the detriment of public health. This article explores the deep-rooted conflicts in nutrition science and outlines simple, science-backed dietary principles to promote optimal health.

---

The Misinformation Epidemic in Nutrition Science

During her time at Stanford Medical School, Dr. Means did not take a single nutrition course—a reality for 80% of medical students today. While the medical field often dismisses nutrition as too complex or contradictory, a more troubling issue is at play: industry-funded research.

Food corporations spend eleven times more on nutrition studies than the National Institutes of Health (NIH). Predictably, this funding bias leads to misleading conclusions. For instance:

• 82% of independently funded studies link sugar-sweetened beverages to harm, yet 93% of industry-funded studies find no harm.

• Government food guidelines are shaped by academics with conflicts of interest—95% of experts on the 2020 USDA Dietary Guidelines panel had financial ties to food companies.

• A 2022 nutrition study (partly funded by processed food companies) ranked Lucky Charms as healthier than whole foods like lamb and beef.

The consequences of such biased research extend to school lunches, food subsidies, and public health policies, perpetuating diet-related diseases.

---

A Simple, Science-Backed Approach to Eating

Rather than relying on compromised research, Dr. Means proposes an intuitive, common-sense approach to nutrition based on whole, unprocessed foods:

✅ Organic, unrefined, or minimally refined fruits, vegetables, nuts, seeds, legumes, and beans.

✅ Pasture-raised, organic, 100% grass-fed meats (e.g., beef, lamb, venison, bison) and foraging poultry (e.g., chicken, turkey, duck).

✅ Wild-caught, small omega-3 fish like salmon, sardines, and anchovies.

✅ Dairy from pasture-raised animals, ideally A2-strain milk, cheese, yogurt, and kefir.

✅ Fermented foods such as kimchi, sauerkraut, and tempeh.

✅ Filtered water, preferably through reverse osmosis or charcoal filtration.

By focusing on these nutrient-dense, unprocessed foods, individuals can bypass corporate influence and take control of their metabolic health.

---

Conclusion

The modern food industry has muddied the waters of nutrition science, prioritizing profit over public health. Instead of being swayed by conflicting studies, Dr. Means encourages a return to simple, whole-food eating patterns. A diet free from processed foods, added sugars, and industry-driven misinformation can lead to better health, longevity, and well-being.

By making mindful, informed food choices, individuals can break free from the cycle of diet-related illnesses and reclaim their health.

---

Reference

Means, C., & Means, C. (2024). Chapter 6: Creatinng a good energy meal. in Good Energy: The Surprising Connection Between Metabolism and Limitless Health [Kindle iOS version]. Retrieved from Amazon.com

---

Hashtags

#NutritionTruth #WholeFoods #HealthRevolution #FoodIndustryExposed #MetabolicHealth

Avoid Processsed Foods

The Truth About Diets: Focus on Whole Foods, Not Philosophies

Vitamin C rich foods

The world of nutrition is full of debate, with strong opinions about which diet is best for health and longevity. Some advocate for a low-fat, high-carb diet, while others swear by high-fat, low-carb approaches. In between lies the Mediterranean diet, with ample scientific support for its balanced approach. But what if the key to good health isn’t a specific diet but rather a focus on unprocessed, nutrient-dense foods? Dr. Casey Means, in Good Energy, explains why diet ideologies are distractions from the real goal: fueling the body with whole, unprocessed food.

Summary of Key Topics

1. Ignore Diet Philosophies and Focus on Whole Foods
   Diet wars are misleading. Different dietary patterns can lead to the same positive health outcomes when based on unprocessed foods. Whether plant-based or animal-based, the key is eating whole, clean foods that provide essential nutrients and prevent overconsumption. Dr. Means wrote, "If you're eating unprocessed, nutrient-dense food from healthy soil, your satiety mechanisms work exquisitely (like every other animal species that doesn't get metabolic disease because they don't eat ultra-processed foods), and you likely won't overconsume. Therefore, your body processes the energy it needs, and the cell doesn't fill itself with fat and doesn't become insulin resistant."

2. The Science Behind Energy Utilization
   Chronic overnutrition and mitochondrial dysfunction lead to poor energy metabolism. The body efficiently processes energy from both glucose and fat when fueled by unprocessed, nutrient-dense foods. The goal is to optimize cellular function rather than adhere to dietary labels.

3. Multiple Nutrient Pathways
   Dr. Means commented on the battle going on between vegans and carniivores: "Both are wrong in their attacks and right in their dietary choices. I know vegan and carnivore elite athletes, both of whom are absolutely thriving with low insulin levels, low glucose, low triglycerides, and low visceral fat."
   
   Choose a diet that delivers essential nutrients through varied sources such as:

   • Butyrate: A crucial compound for gut health, produced via fiber fermentation in plant-based diets or synthesized in ketogenic diets.

   • EPA/DHA: Found in animal foods and algae, these omega-3 fatty acids are critical for metabolic health and inflammation reduction. Plant-based diets require micronutrients to efficiently convert ALA into EPA/DHA.

   • Vitamin C: Obtained from plant sources like bell peppers and citrus fruits in vegan diets, or from organ meats such as liver in carnivorous diets.

4. Overcoming Nutrient Deficiencies
   Many Americans lack key micronutrients due to processed food consumption and poor soil quality. A well-structured diet, whether plant- or animal-based, should ensure optimal intake of vitamins and minerals to support bodily functions.

Conclusion

The ongoing battle between diet camps—veganism, keto, Mediterranean, and others—misses the bigger picture. The most critical factor in achieving good health is consuming unprocessed, nutrient-rich food that supports cellular function and energy metabolism. Instead of focusing on dietary ideologies, individuals should aim for a diet that sustains their energy levels, maintains metabolic health, and prevents chronic disease. The body is remarkably adaptable, capable of deriving necessary nutrients from various sources, provided they are high-quality and minimally processed.

Reference Means, C., & Means, C. (2024). Chapter 5: The Six Principles of Good Energy Eating in Good Energy: The Surprising Connection Between Metabolism and Limitless Health [Kindle iOS version]. Retrieved from Amazon.com

Keywords: whole foods, nutrition, diet philosophy, cellular health, energy metabolism

Hashtags: #WholeFoods #NutritionMatters #HealthyEating #MetabolicHealth #FoodAsMedicine

Youth Study on Perfectionism

BYU Study Reveals Surprising Insights on Toxic Perfectionism in Latter-day Saint Youth

Introduction

A recent study by researchers at Brigham Young University (BYU) sheds new light on the relationship between perfectionism, religiosity, and mental health in young people. While previous research suggested that members of The Church of Jesus Christ of Latter-day Saints (LDS) might experience high levels of perfectionism, the study found unexpected results that challenge common assumptions.

Key Findings from the Study

Led by Dr. Justin Dyer, BYU researchers followed a group of young people from ages 12 to 22 to assess how their religious identity influenced their perfectionist tendencies and mental well-being. The study included both Latter-day Saint youth and those from other religious backgrounds.

1. Latter-day Saint Youth Experience Lower Perfectionism Levels

Contrary to expectations, only 12% of LDS youth displayed high levels of perfectionism, compared to 20% of atheist and agnostic youth. Dr. Dyer attributes this to a distinction between high standards and toxic perfectionism.

“Toxic perfectionism isn’t about having high standards. It’s not even about not meeting those high standards. It’s about how you feel about yourself when you don’t meet those standards,” Dyer explained (East Idaho News, 2025).

2. Former Latter-day Saints Show the Highest Perfectionism Rates

Interestingly, 27% of former LDS members exhibited high levels of perfectionism—more than any other group in the study. According to BYU researcher Michael Goodman, this suggests that perfectionist tendencies existed before and after religious disaffiliation, rather than being a direct result of leaving the church.

3. Religious Scrupulosity and Misunderstood Doctrine

Some individuals within the church struggle with religious scrupulosity, an extreme form of perfectionism tied to religious practice. Morgan Dennis, a church member familiar with these struggles, described it as feeling undeserving of good things due to perceived shortcomings.

“When we experience toxic perfectionism, it could be because we’re misunderstanding what the church actually teaches and what the doctrine actually is,” Dyer noted (East Idaho News, 2025).

4. Support for Those Struggling with Perfectionism

The study emphasizes the importance of self-acceptance and understanding God’s love in overcoming toxic perfectionism. Many organizations, both inside and outside of the church, offer resources to help individuals struggling with these challenges.

“Showing people that they’re loved, not despite or because of anything, but with everything they’re experiencing, and that God loves them — just reminding them of that — is the most important thing,” Dennis stated (East Idaho News, 2025).

Conclusion

This BYU study challenges stereotypes about Latter-day Saint youth and perfectionism, revealing that while high standards are a core part of their faith, toxic perfectionism is not necessarily more prevalent among them. The findings suggest that understanding religious doctrine and embracing self-compassion are key to maintaining both strong faith and mental well-being.

Reference

East Idaho News Staff. (2025, March 12). BYU study examines ‘toxic perfectionism’ in Latter-day Saints. East Idaho News. https://www.eastidahonews.com/2025/03/byu-study-examines-toxic-perfectionism-in-latter-day-saints/

Keywords: perfectionism, mental health, religiosity, Latter-day Saints, self-acceptance

Hashtags: #Perfectionism #MentalHealth #FaithAndWellness #LDS #SelfCompassion

Family Health

Factors Affecting Family Health: Personal Histories and Wellness

Personal health is often influenced by one's family health history. 

by John Fisher (assisted by AI)

Health is a deeply personal and familial experience, influenced by genetics, lifestyle choices, social dynamics, economic conditions, and access to healthcare. In a Health and Wellness class, students reflected on their family health histories, sharing insights into both physical and mental health challenges and the efforts taken to maintain well-being. These narratives highlight the importance of awareness, preventative care, and healthy habits that shape long-term health outcomes for individuals and future generations.

Genetic Health Conditions

Many students noted inherited health conditions such as heart disease, diabetes, and cancer, emphasizing the importance of monitoring and managing these risks. One student shared, “My family has a history of heart and blood-related problems. Both of my grandfathers have undergone heart surgery and survived.” Another described their family’s battle with cancer: “My grandfather had cancer, my mom has had cancer, and my sister is high risk for cancer.” These experiences reinforce the need for regular medical check-ups and proactive health management.

Mental Health Challenges

Mental health concerns were a recurring theme, with students recognizing hereditary conditions such as anxiety, depression, and neurodivergent traits. One student reflected, “Genetically, we have a predisposition for several mental illnesses and neurodivergencies. Luckily, with increased access to mental health resources, my family has been able to get the medications, therapies, and general support we need.” Another noted, “Both my mother and father’s side have struggled with anxiety and depression. My father has been on medication for years, and my younger sister was recently diagnosed as well.” These stories underscore the importance of mental health awareness, access to professional care, and open discussions within families.

Lifestyle and Preventative Health

Students described how their families incorporate healthy habits to combat genetic and environmental health risks. Many cited diet and exercise as key factors in shaping their well-being. “My parents started running in their 30s, and now they’ve run multiple marathons. I also picked up running and plan to do my first marathon this year,” shared one student. Another emphasized the impact of home-cooked meals: “In my house, food is made from scratch with fresh ingredients almost 100% of the time. We focus on eating vegetables, fruits, and organic food.” These examples illustrate how lifestyle choices can counteract hereditary risks and contribute to overall health.

Social Dynamics and Family Structure

Family relationships and upbringing significantly impact health behaviors. Divorce, parental influence, and family traditions were commonly mentioned. One student reflected on the impact of divorce: “My parents are divorced, and my brothers and I tend to live fairly unhealthy lives… my step-siblings, on the other hand, go to the gym daily.” Another noted how parental habits shaped their own: “My mom’s commitment to fitness motivated me to make exercise a part of my daily routine.” These experiences show how family environments influence health behaviors in positive or negative ways.

Economic and Educational Factors

Access to healthcare, nutritious food, and fitness opportunities is often shaped by financial status and education. One student highlighted the challenges of affording healthy food: “Healthy food is getting expensive… my parents ask us not to waste it.” Another noted the difficulties of accessing wellness resources: “Gym memberships, therapy, and organic food are expensive, making health feel like a privilege for some.” Education also plays a role—families that are well-informed about health risks tend to prioritize preventative care, such as regular screenings for conditions like diabetes and cancer.

The Role of Stress and Mental Health

Stress is a significant factor in family health. Many students discussed how family stressors—work pressures, financial burdens, and childhood trauma—contributed to both physical and mental health struggles. One student shared, “Mental health is a huge part of my family… everyone has dealt with suicidal thoughts at one time or another.” These accounts highlight the need for mental health support systems and stress management strategies within families.

Technology and Sedentary Lifestyles

Technology use, especially video games and screen time, was another factor affecting family health. Some students noted how excessive gaming contributed to a sedentary lifestyle: “My step-siblings play video games all day, but they also make time to exercise.” Others admitted that screen time often led to unhealthy eating habits and irregular sleep. However, students who balanced gaming with physical activity and structured routines showed that technology’s impact on health depends on how it is managed.

Overcoming Health Struggles

Many students shared stories of resilience and overcoming health challenges. One student described their experience with Ehlers-Danlos Syndrome (EDS): “EDS has caused my mother to have many health complications and surgeries. For me, it has made me hypermobile and susceptible to injury, but physical therapy has helped me manage it.” Another reflected on breaking unhealthy cycles: “I grew up eating mostly fast food, but now I’m learning to cook healthier meals and exercise regularly.” These narratives show that despite genetic predispositions and environmental challenges, individuals can take proactive steps to improve their health.

Conclusion

Family health is influenced by more than just genetics—it is shaped by lifestyle choices, social dynamics, economic conditions, education, mental health, and technology use. While some factors are inherited, many health outcomes are within an individual’s control. Students recognized the importance of breaking unhealthy cycles, prioritizing mental wellness, and making informed health decisions. As one student wisely stated, “I believe that God has blessed us with incredible bodies, and it’s our responsibility to care for them.” These reflections serve as a reminder that while family history provides insights into potential risks, the choices we make ultimately define our health and wellness.

Hashtags:

#HealthAndWellness #FamilyHealth #MentalWellness #HealthyHabits #PreventativeCare