Allow me to suggest a further path forward that is superior to "trusting your gut":

Establish a regular, very high output exercise regime - incorporating both long duration aerobic/cardio and relatively intense resistance training.

Under such a regimen, you will notice what food does to you because you're pushing your physical state out to the edges. You will need to eat densely nutritious food and you will notice when you don't. It's quite striking.

An analogy: nobody notices a bad tank of gas, or slightly wrong octane in their toyota minivan. You do notice a bad tank of gas, or slightly wrong octane in a race car.

Become a racecar and you won't need to guess about food anymore.

That's as true for your body as it is for a nuclear reactor.

I try hard to watch what I eat now.

> Gatorade, chewable energy cubes, organic peanut butter and power bars.

All of those are junk food. Drinking a large bottle of Gatorade is exactly equivalent in sugar content to drinking a can of pop, energy and power bars are also basically crap and sugar with some "vitamins" or "soy protein" added.

So yeah... this study found that eating one form of junk food is no different than eating another form of (cleverly marketed) junk food.

> Eleven males completed two experimental trials in a randomized, counterbalanced order. Each trial included a 90-min glycogen depletion ride followed by a 4-hr recovery period.

Wow, such thorough and newsworthy research: eleven males worked out twice for 90 minutes and ate two different types of crap.

This is just another example of the sorry state of modern clickbait research.

An alarming number of studies out there are nothing but noise, especially in the medical fields, where it does actual damage. Here's a good talk on this issue: https://youtu.be/GPYzY9I78CI "Reproducible Research: True or False?"

This is peer-reviewed research that appeared in the International Journal of Sport Nutrition and Exercise Metabolism. Perhaps, as an esteemed expert in sport nutrition yourself, you could approach the journal and offer your services as a reviewer, given how strongly you feel about this.

Either way, I resent such an empty appeal to authority on your end. As intelligent, educated adults I'd like to think we're capable of arriving at our own conclusions. One can be critical of someone's methods without sharing their domain-specific expertise. Science is not meant to be an old boy's club, it's a communal activity; it belongs to everyone and it's up to everyone to scrutinize.

That's not how science works no matter who reviewed what. It doesn't matter if Francis Crick himself was brought back from the dead to review this paper: until this line of research is investigated further, experiments are reproduced, modified, and analyzed from every reasonable angle, the data is meaningless.

Perfect example, straight from the article:

> “We found that the published literature bears little imprint of an ongoing controversy, but rather contains two almost distinct and disparate lines of scholarship.”

> This finding arose from their review of ten "systematic reviews" of the evidence that have been conducted. In systematic reviews, scientists collect all of the primary research on a topic and, in effect, weight it on the whole. But there appears to have been widespread disagreement about what research papers ought to be included in a systematic review. If a research paper was selected for one systematic review, it was more than likely not selected for another, the researchers found.

Thd researchers choose a narrative and stick to it. i.e: Domain expertise is the problem. If it's not up to outsiders to point this out, then who?

The current trend of careerism and domain myopia, this pressure to churn out original research sausage factory style (again, presented in great detail in the talk I linked to) is not science, it's actively hurtful to science, and actively hurtful to people whose health, even lives, depends on this research.

I personally have gone through the medical system for reasons I won't go into, and have seen first hand the very real consequences of good and bad science, which is why I feel so passionate about these matters.

I also know a number of bright individuals who have left the world of academic research due to their disillusionment with the system. There is a very real brain drain going on, and God bless those who stick it out. But if more outsiders (and disgruntled insiders and ex-insiders) don't speak out more, people will continue to get hurt (many already have been -- it's not difficult to find articles and books on this subject). This isn't pure maths or theoretical physics, this is medicine; and we must hold it to the highest levels of scrutiny.

Actually that is not true, it does effect my poop. I strongly perfer pooping on a veggie rich diet!

Thankfully getting married has helped my diet. My spouse leaves for work for extended periods sometimes which is when my diet usually slips.

Yes, the breakfast of morbidly obese champions.

In this case, he's fucking Mr Fusion.

You probably mean something like... train for muscle growth or something or to run (not win) a marathon.

As an example I don't think good quality non-factory-farmed red meat is bad for a person, despite a fair amount of research on both sides of the topic. But since switching from couch me to exercise-a-holic me.. My relationship with red meat has changed. Had a grass fed burger Monday for the first time in a while, was up all night. Did not agree with me so much.

On the other hand, 1 beer or whatever amount of salt I consume seems to have no impact on me the next morning - happy to hope out of bed at 7 and go run.

Humans are not racecars so not sure I buy the analogy as given.. I wonder what the real reason for this is? Maybe a better broscience guess is that so much of your energy is devoted to repairing "damage" you did the to body during the day, your body has less spare energy to devote to processing crap.

And there are studies that show walking is just as good, and it certainly wears down the body less than your alternative.

I'm not sure I've ever actually seen one of these studies that show walking is as good for overall health as strenuous exercise. It's hard for me to believe, mostly because I do a ton of walking and find personally that the benefits are nowhere close. But also, "walking is just as good" seems mostly to be the rallying cry of out of shape people who don't want to exercise because it's hard.

> and it certainly wears down the body less than your alternative.

That's an odd way to put it. Exercise doesn't "wear down the body". It builds it up, quite literally if we're talking about resistance training. But even aerobic exercise builds up the cardiovascular system measurably.

Running puts tremendous stress on knees and feet. I've not been able to run since I was in my 30's due to my knees just not being able to take it anymore. (I'm not overweight.)

In fact, I walk 4+ miles a day, much up and down hills, and just that has pushed my feet pretty hard. About 5 years ago I had to switch to MBT's because I was essentially unable to walk in regular shoes. And it was a complete fluke that I found those shoes.

Of course it does. That doesn't mean it "wears down" the body in a meaningful sense. The body heals. Bones get stronger with use. So do muscles. Even connective tissue gets stronger with use. Cartilage might not (I'm not sure) but heals. It doesn't just grind down from use, or professional runners would all have severe arthritis at 25. Sedentary people still get arthritis.

> About 5 years ago I had to switch to MBT's because I was essentially unable to walk in regular shoes

I'm not sure you're a representative sample. It's not normal to be unable to walk in regular shoes unless you're elderly.

I have seen those studies and I tend to agree with them. My own personal experience supports the notion that walking is extremely healthful and provides almost all of the benefits you have in mind.

That is, if you're using measures like "do I feel good" "do I look good" "have I kept off those 20 pounds".

I however believe that there are more important measures: "can I run a few miles for help" "can I perform CPR for 10 minutes continuously" "can I lift and manipulate this charged hoseline".

I owe it to you and your family to be able to do these things. I measure your worth, to some degree, on your ability to do these things for me and my family. I don't care about what you look like or how many steps you did today.

I think in this case the charitable reading would be to not caveat it with ceteris paribus

I assume by highly processed, you mean foods altered in such that they are now high in fats, salt, sugars or some combination thereof. I ask, because the term processed gets thrown around (in my experience) for highly preserved foods like canned meat to flash frozen frozen vegetables in the freezer aisle.

The former is obviously worse for you. Taking in high amounts of sugars, bad fats, and possibly salt is detrimental. However, referring to green beans that were grown, picked, flash frozen and delivered as a processed food is somewhat misleading. Flash freezing is altering the food from its natural state. Thus, a frozen vegetable is technically a processed food. The connotative definition, however, implies that more than freezing has happened.

Take some Oats off the ground. Cool unprocessed. Mill it a tiny bit to help it cook more easily into steel cut oats. Minimally processed. Grind it down into instant oatmeal - Heavily processes. Add some chemicals and put in a test tube to turn into some weird kind of artificial sweetener? Highly processed.

I try to go as low on the chain as possible, without killing myself. I don't enjoy eating oats right off the ground, or boiled as is (unsure if we can even digest raw oats, never tried). Steel cut I do enjoy - so I stop there.

So back to fruit. If you can get fresh fruit great. If not, frozen is pretty close. If you have to revert to fruit rollups? Probably went too far.

* There is a debate that frozen fruits can actually be better than frush fruit, as fresh fruit is picked unripe and ripened in a truck - whereas frozen fruit can be picked when fully ripe. In this case, the slightly processed fruit may end up being better than the unprocessed fruit. Overall though this is the exception, for 99% of food - the more you do to it the more you lose.

The heuristic of "the less natural the worse it is" is not a very good one.

Potentially a misconception, as well. While modern Fruit Roll-ups are very processed, fruit leather is basically just ground up fruit paste that's been dried. Way more calories by weight than real fruit, but essentially no different.

And that is different from most packaged, canned, boxed, foods which are clearly manufactured as they just wouldn't happen otherwise, in the way that ingredients are mixed and put together with the primary goals of making a product hyper-palatable (it sells), at lower cost and with a long shelf-life (minimizes risks), and only incidentally if at all, with any care for its nutritional value, in which case they throw in whatever fortifications will allow the vendor to claim certain nutritional benefit while not affecting negatively their ability to sell. These tend, as you mention, to just add sugar, fats and salt, in a way that one simply does not find in non-manufactured foods.

As they say, context matters. For example there are many who believe that salt intake by itself is not the problem, instead the optimal ratio of Sodium to Potassium is what becomes problematic. In latter years with all those added salts, Sodium intake has increased, while the lower share of natural foods has also meant a reduced intake of Potassium, throwing us off-balance from what a "normal" body needs.

Er, there's quite a lot of high fat, processed foods in modern supermarkets. Now, they don't put "high fat" on the label, because "high fat" isn't a selling point. but that doesn't change the fact that they are high in fat.

I'm part of the minority who reads every label.

I want to add to that the nutritional needs within each person vary drastically during different times of year (or times of stress, even down to times of day). Athletes know this, for example, it is common to exhibit significant drops in performance during a year of training (recurring every year).

Now combine these simple observations with the way nutritional studies are done and you know why it looks as if we have no clue.

I would hypothesize that most arguments about nutrition revolve around observational discrepancies between the micro & macro levels. At the micro (individual) perspective, it feels like everyone has custom nutritional needs (which in a sense, they do), but when looking at larger trends, generally, consistent patterns emerge.

One of salient points that are made about nutrition by Dr. Terry Wahls is that it is fundamentally chemistry. If an individual hits some type of limiting reagent, the body will adapt in the absence of it until it can not and certain ailments occur.

The problem with a lot of nutritional studies is similar to the problems in a company faces. There is some type of prescription to adhere to at the micro-level without taking into context the larger picture. CxO's, if you get at least 5000IUs of DevOps per day, you'll get better performance! Consuming 100mg of Agile development makes you more agile! 1 gram of purpose/mission-driven team-building per week helps with the bad customer service ailment. While there may some truth to those statements, they are also absurd without properly being incorporated into a larger context.

Anyway, one of the interesting tidbits I read was the recommendation to increase salt & potassium intake when adopting a ketogenic (high-fat) diet, to prevent/alleviate headaches & fatigue during the ketosis transitional period. One can see that the advice is probably rooted in some chemistry.

Nutritional studies would probably have much better results if the populations could be subjected to a strict meal plan to control for other factors.

   "People speak about feeling better on Paleo."

Anecdotal and self reporting data for things like diet/exercise & health are notoriously poor sources (and also often suffer from a host of generalization issues).

My experience, and there was i time i was really into this, doing interviews with mostly young people. The results fit the assumptions of William L. Wolcott very well, that most people basically fall into 2 groups, fast and slow metabolizers. They differ significantly when it comes to digestion. One group needing more of certain minerals then the other when eating the same foods (potassium making the biggest difference as far as i remember). I remember often guessing correctly what type of water brand people would prefer based on this (chosing between 2 favourite sources, one with high potassium content. the sample size was small, but i'm really sure you can replicate this).

If this is due to genetics or due to gut microbes or both at the same time - i really don't know.

So, i think that the macro level does differ between people. That every person needs an individual mixture of nutrients to keep the metabolism in balance.

Btw, you can modify your metabolism bye eating differently and the body can adapt for a long time before any clinical symptoms show.

Wolcott explains the differences between those 2 groups in the following way: either the sympathetic nervous system or the parasympathetic nervous system is stronger and determines your metabolic type. And those systems can again be influenced by the environment (climate, food availability etc.). https://en.wikipedia.org/wiki/Autonomic_nervous_system

As i could use his theory to predict food preferences, i never questioned the basic premise. Would be interesting to do some more digging again.

http://www.biguglyreview.com/body/nonfiction_andy_raskin.htm...

Now the plan is to avoid processed, avoid preservatives, and move towards more natural and organic. I went to the doctor and they said don't wait more than 3-4 hours between meals.

This is utterly crazy. If you couldn't go more than 3-4 hours between meals without experiencing dizziness, something about your diet was seriously wrong.

If you felt better after experimentally eating something different, then eating that was almost certainly healthier. Yes, even if it was donuts. Don't let cultural beliefs about food override your direct observations!

The more aware I am of my diet and how nutrition affects my body, I find the more sensitive I become to changes.

I cut coffee, bread, sugar, and beef/pork. I would eat very nutritious meals, and my energy levels and body felt amazing, but the stand up and be dizzy became more common.

Was I going through withdrawal? Is my body to accustomed to eating these foods? Should my theory be, "sugar and bread is ok as long as I eat other nutritious meals?"

I'm not sure, I'm still experimenting, and I'm utilizing the final month of my insurance with my parents to figure this out.

(If your blood pressure is on the low side raising it will likely help, but obviously consult with a doctor)

But now with diagnosed T2 diabetes, that makes sense. I process carbs very badly, and spirals into a "process carbs into fat quickly, and get hungrier, all the while jack blood sugar". Of course, high fat and high protein diet has went very well for me. I'm not hungry like I used to be, I've lost 40 lbs since the start, and I just feel better.

Do you have a medical condition that requires you to continously eat? If not this advice is suspect at best. Do the people who advise this wake up in the middle of the night to eat?

Of course everyone is different so experement and listen to your body. Mine strongly prefers going long periods of time between meals.

Could be a medical condition, a diet issue, could be a mind issue - anxiety/depression, or it could be that from training as an endurance athlete, and now that I've stopped running my body is having trouble adapting. I read some research with 4 groups: male endurance trained, female endurance trained, male not trained, female no trained. After tests , male endurance trained had a heart pattern change and the other 3 subjects didn't have the same change. From 14-23 I trained at higher levels for distance running and now I do light walking.

I consider myself to be an active thinker, meaning that my mind is always contemplating some topic. Does my brain burn more calories than Expected and does it need certain nutrition to maintain health?

The diZiness is a miscommunication between the heart and the brain.

I don't know..I've had dark chocolate and granola trail mix near me between meals the last 2 days and I've had no dizziness.

The nutritionist side of public health evolved to deal with questions where this isn't true. Everyone needs vitamin A to avoid beriberi and vitamin C to avoid scurvy; no one benefits from polluted milk or polluted water; that sort of thing. Now, the big problems have been solved, and nutritionists are trying to treat semi-ideopathic diseases of affluence as if they were the immense, obvious dietary scourges of a hundred years ago...

This is true of the whole field of public health, to an extent. Cholera and yellow fever are under control, smallpox is all but extinct, polio is on its last legs, and now we're trying to use the tools that defeated those diseases to fight drug addiction, lifestyle-induced diseases, diseases of aging, and STDs.

At least things aren't as bad now as they were. Traditional public-health approaches look nonsensical when used against 20th-century issues, but they did a wonderful job against 19th-century ones.

However, some scientists have been creating a mathematical model that should be able to predict the best diet for a particular person, given that the microbes in said person's guts are analysed first.

You can read about it here: http://www.sciencealert.com/your-gut-bacteria-determines-whi...

One more thing: it's also true for many types of medicine.

[1] http://www.amazon.com/Nutrition-Solution-Guide-Your-Metaboli... don't have that book handy so i can find the original source

I wish more people were so wise.

I have a salt wasting condition. Lack of salt was very much killing me -- though the answer was not merely more salt, but better quality salt, a detail that routinely gets me the deer-in-the-headlights look from people who respond with "But isn't salt just salt??"