Hacking Health and Nutrition is the evidence-based podcast for people managing digestive issues, food sensitivities, and chronic inflammation. David, the podcast creator and a health advocate who overcame IBS and 46 food intolerances, breaks down complex nutrition science into actionable strategies you can use today. I use AI hosts and source-validated research from modern tools to connect abstract concepts and intuitive suspicions. Each episode delivers research-backed deep dives into gut health, anti-inflammatory nutrition, food preparation methods, and the hidden additives affecting your wellbeing. Whether you&#39;re dealing with FODMAPs, histamine intolerance, or just want to optimize your diet on a budget, you&#39;ll discover practical solutions backed by peer-reviewed science.Perfect for: Health-conscious individuals, people with digestive disorders, those navigating dietary restrictions, and anyone seeking evidence-based nutrition information beyond mainstream advice.New episodes frequently. Subscribe now to take control of your health journey.<a href="https://bsky.app/profile/hhn-podcast.bsky.social" rel="nofollow">Interact on BlueSky</a>

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Today we evaluate three different supplements at the request of a listener and we jump into their, indications, contraindications and more!Collagen+C * Biotin * Hyaluronic AcidSee what doses and combinations are helpful for your health needs and learn about some important notes of caution, too.

Untangling Supplements: Collagen+C, Biotin, and Hyaluronic Acid

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/1/1/13/dd263281-1efd-4cab-9579-abb72c88c89c_science_of_fiber_supplements_explained.m4a

Not all fiber supplements work the same! Discover the differences between psyllium, inulin, wheat dextrin &amp; others. Find the best fiber for YOUR health needs.Are you confused by the overwhelming array of fiber supplements lining store shelves? You&#39;re not alone. With Americans consuming only half their recommended daily fiber intake, it&#39;s no wonder that 90% of us turn to supplements to bridge the gap. But here&#39;s the truth that supplement companies won&#39;t tell you: most fiber supplements don&#39;t actually provide the clinically proven health benefits you expect.In this evidence-based episode of the Hacking Health and Nutrition Podcast, we dive into the science behind the most common consumer fiber supplements, including psyllium husk (Metamucil), wheat dextrin (Benefiber), inulin, partially hydrolyzed guar gum (PHGG), methylcellulose (Citrucel), acacia fiber, and oat beta-glucan. We break down exactly how each fiber works in your digestive system, what the research actually says about their health benefits, and which ones are worth your money.You&#39;ll learn why psyllium is the only fiber supplement with strong clinical evidence for treating both constipation AND diarrhea, discover which fibers can actually worsen digestive issues, and understand the critical difference between gel-forming and fermentable fibers. We cover evidence-based benefits for cholesterol management, blood sugar control, weight loss, IBS symptoms, and gut microbiome health—all backed by peer-reviewed research.Whether you&#39;re struggling with digestive issues, managing metabolic syndrome, or simply want to optimize your gut health, this episode gives you the knowledge to make informed decisions about fiber supplementation. Stop guessing and start choosing supplements based on science, not marketing claims.#FiberSupplements #GutHealth #NutritionScience #HackingHealth #DigestiveHealth #EvidenceBasedNutrition

Fiber Supplements Compared: Which Type Works Best For YOU?

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/12/28/12/ed4ff8c9-03a6-4904-b85d-440bcf54cd17_iron_and_chronic_pain.m4a

Could your chronic pain be caused by nutrient deficiencies? Most people don&#39;t realize that iron, B12, and vitamin D play crucial roles in pain management—and that both deficiency AND excess can make symptoms worse. In this episode, you&#39;ll discover:• How iron deficiency amplifies pain sensitivity and inflammation• The surprising connection between B12 levels and nerve pain• Why vitamin D optimization is critical for chronic pain relief• The counterintuitive risks of over-supplementation• Evidence-based testing and supplementation strategies This 12-minute deep dive is perfect for anyone dealing with chronic pain, fibromyalgia, arthritis, or unexplained body aches who wants to understand the nutritional factors that might be contributing to their symptoms.Based on peer-reviewed research and clinical studies, this episode provides actionable insights you can discuss with your healthcare provider today.Resources mentioned:• Iron and pain sensitivity studies• B12 deficiency symptoms checklist• Vitamin D testing guidelines• Related episode: &#34;Self Advocacy and Home Testing&#34; Subscribe to Hacking Health and Nutrition for weekly evidence-based nutrition strategies. Transcript:If you&#39;re trying to navigate the often really frustrating world of chronic pain, whether that&#39;s fibromyalgia or the burning tingling of neuropathy, you know that standard answers can fall short.Today, we&#39;re moving past just general Wellness advice.We&#39;re diving into how specific micronutrients can be powerful, targeted tools for these pathologies.<h3>0:24</h3>This is precision nutrition.That&#39;s absolutely the goal here, and for this deep dive, we&#39;re working with the absolute newest insights.We&#39;ve got data on five critical players, iron, vitamin, DB12, magnesium and Omega threes, and their roles in chronic widespread pain, neuropathy and fibromyalgia.<h3>0:40</h3>And we&#39;re starting with a finding that honestly, it really shifted my perception.We&#39;re looking past the simple story of are you deficient and focusing on a nutrient that is well, it&#39;s a true double edged sword.It&#39;s causally linked to increasing your chronic pain risk if you have too little or surprisingly, if you have way too much.<h3>0:58</h3>We&#39;re talking about iron.So we&#39;ve all heard of iron deficiency anemia, but this new research is just groundbreaking in its certainty.The core of it comes from a massive Mendelian randomization study.We&#39;re talking almost half a million participants, 461,857 to be exact, and what stood out was this causal and bi directional wink.<h3>1:21</h3>Right.And that finding is so important because it moves us beyond just correlation.For anyone who hasn&#39;t heard of it, Mendelian randomization, or MAR, is a really powerful method.It uses our natural genetic variations, the ones that predict our lifetime iron levels, to see if the iron level itself actually causes the pain.<h3>1:36</h3>So it&#39;s sort of like Nature&#39;s own clinical trial, gives you a much higher degree of confidence.Exactly.And that genetic evidence showed very clearly that both low iron deficiency and higher in overload significantly increase the risk of chronic widespread pain.It confirms our fear of deficiency but adds this huge clinical warning about having too much.<h3>1:55</h3>OK, the mechanism here is what I find fascinating.How does having too much iron, something we think of as building strength, end up causing pain?Well, when you get excess unbound iron floating around, it becomes it&#39;s like a corrosive spark plug in your body.It drives a process called the Fenton reaction.<h3>2:12</h3>You can think of it as creating extreme cellular rust.This creates a huge amount of unstable molecules called reactive oxygen species Ros, which trigger massive oxidative stress.Which is just a recipe for inflammation, right?A guaranteed recipe.This oxidative stress fuels neuro inflammation.<h3>2:29</h3>We see iron building up in the immune cells of the nervous system, the microglia and astrocytes.This directly distresses the central nervous system, which increases pain sensitization and on top of that it can deposit in joints and promote synovitis or joint inflammation.That makes managing iron incredibly delicate, and if you&#39;re trying to manage it through diet, you have to know that not all iron is created equal.<h3>2:49</h3>Precisely.We absorb it through 2 completely different pathways.First you have heme iron.That&#39;s from animal sources.It&#39;s highly bioavailable.We absorb 15 to 35% of it.It&#39;s a direct rack.And then there&#39;s non heme iron, which is what you find in plants and importantly in supplements.<h3>3:06</h3>Its absorption is much lower, maybe 2 to 20%.And this is where diet hacks come in.Vitamin C boosts its absorption, but it&#39;s really inhibited by things like phytates and grains, calcium and tannins, and tea and coffee.And this brings us to the most critical clinical take away from this whole section.<h3>3:23</h3>Because of this double edged sword effect, you should never supplement with iron without a confirmed deficiency from a full iron panel.That means ferritin, serum iron and TIBC overload isn&#39;t just a theoretical risk, it&#39;s toxic.It can lead to liver damage, heart problems and, as we now know, more pain.<h3>3:42</h3>So the goal isn&#39;t just don&#39;t be anemic, it&#39;s about landing in this very specific Goldilocks zone.We&#39;re aiming for an optimal range.Ideally you want to see a ferritin level between 50 and 150 nanograms per milliliter.It&#39;s about precision management.That is a powerful warning.<h3>3:58</h3>OK, let&#39;s shift to a nutrient with, I think the strongest evidence for chronic pain, especially fibromyalgia, vitamin D.The data we looked at, including a big October 2025 meta analysis, really solidifies its role.Oh, the data is huge.<h3>4:13</h3>For fibromyalgia patients, Vitamin D showed a statistically significant pain reduction.We&#39;re talking a large effect size -.85 And it wasn&#39;t just pain.There were major improvements on the FIQ scale, that&#39;s the Fibromyalgia Impact Questionnaire, and significant improvements in physical function and quality of life.<h3>4:29</h3>The fact that it improves the whole picture, not just a pain score, tells me it&#39;s hitting the underlying drivers of the disease.What&#39;s it actually doing at a cellular level?Well, we have to remember vitamin D is actually a neurosteroid hormone.It has vitamin D receptors or VDR&#39;s all over the body, including critically in our nociceptive neurons, the pain sensing cells.<h3>4:50</h3>It has these powerful anti-inflammatory effects.It basically tells the body to dial down the production of things like Illinois 6 and TNF Alpha, which Dr. Chronic pain.So it&#39;s actively calming the inflammation signal.Exactly, and beyond that, it influences serotonin, which effects mood and pain perception, and it&#39;s key for neuromuscular function.<h3>5:10</h3>It&#39;s a systemic regulator.You mentioned before that vitamin D isn&#39;t active right out of the bottle.There&#39;s that two step activation process.A crucial detail after dietary fat helps you absorb of it, It needs 2 steps, first in the liver, then in the kidneys to be more fully active.And critically, that process needs mineral cofactors to work, primarily magnesium and zinc.<h3>5:30</h3>If you&#39;re low on magnesium, you create a bottleneck.You simply can&#39;t activate the vitamin D you&#39;re taking.That&#39;s a perfect example of the interconnections we need to be aware of.So for practical application, what are we looking for on a blood test?You want to test your 25 hydroxy vitamin D.We&#39;re aiming for an optimal level between 30 and 100 nanograms per milliliter.<h3>5:50</h3>For someone who&#39;s deficient, repletion often means higher doses for a short period, maybe 5000 to 10,000.I use a day for 8 to 12 weeks to get those levels up.Let&#39;s move on to the nervous systems building blocks, starting with vitamin B12 and neuropathy.The evidence here seems pretty solid, right?<h3>6:07</h3>Yes, B12 is just non negotiable for nerve health.The sources show clear benefits for neuropathy patients with a deficiency, and what&#39;s great is that studies confirm both oral and intramuscular shots are equally effective.High dose oral, we&#39;re talking 1000 to 2000 micrograms a day is often preferred because it&#39;s easier and cheaper.<h3>6:25</h3>What exactly is B12 doing that makes it so vital for nerve repair?It&#39;s a key player in a few areas.First, it&#39;s essential for myelin synthesis.That&#39;s the insulating sheet that protects your nerves.Second, it helps convert homocysteine to methionine, which reduces a potential neurotoxin.And 3rd, it actively supports nerve regeneration and repair.<h3>6:43</h3>OK.But if we&#39;re talking high dose oral, we have to talk about the absorption trap.B12 can be really hard to absorb.It&#39;s a classic problem.It needs stomach acid to be released from food, then it has to bind to something called intrinsic factor.Or IF only that B12, IF complex, can then be absorbed way down in the small intestine via the cube M receptor.<h3>7:06</h3>That sounds like a system with a lot of potential failure points.It is, and that&#39;s why common medications are such a problem.Proton pump inhibitors, or PPI&#39;s, reduce stomach acid.Metformin, a key diabetes drug, also messes with absorption, and just getting older reduces intrinsic factor production.<h3>7:24</h3>If you&#39;re on these drugs and have nerve issues, you absolutely must test your B12.Which brings up that bigger question about whether our primary medications are creating secondary pain problems.Let&#39;s shift to magnesium.With magnesium, the large scale clinical evidence for general pain is still emerging, but the biological possibility is just off the charts.<h3>7:43</h3>We know severe magnesium deficits can lead to cramps, spasms and I thought to play a role in fibromyalgia development.So while we wait for more clinical data, let&#39;s talk mechanism.How does it fight central sensitization that wind up of the nervous system?Magnesium is a natural calcium channel blocker, so it helps muscles relax, but its biggest role in pain is as an NMDA receptor antagonist.<h3>8:07</h3>The NMDA receptor is like the volume knob for pain signals in your brain.In chronic pain, that knob is cranked to Max.Magnesium physically blocks that receptor, essentially turning the volume down.That&#39;s a fantastic analogy if someone wants to try it.What&#39;s the deal with all the different forms?<h3>8:22</h3>It&#39;s confusing.Selection is key here.You want chelated forms.Magnesium glycinate is highly absorbable, easy on the stomach, and great for sleep.Magnesium malate can be good for muscle pain and fatigue.Magnesium threonate is one that gets into the brain.Well, the one to avoid for this purpose is magnesium oxide.<h3>8:39</h3>It&#39;s mostly a laxative.A good starting dose is usually 200 to 400 milligrams per day.Our final player today is the omega-3 fatty acids EPA and DHA.We know they&#39;re huge for inflammatory conditions like rheumatoid arthritis.Yes, and their mechanism is really elegant.<h3>8:56</h3>They don&#39;t just block inflammation, they help resolve it.They&#39;re precursors to molecules called Specialized Pro Resolving Mediators, or SPMSSPMS, don&#39;t just stop new inflammation, they send out the all clear signal and actively clean up the mess, returning the tissue to normal.<h3>9:12</h3>That distinction, resolving versus just blocking, is a huge concept for anyone hacking their health for pain.So what does the clinical evidence show?For rheumatoid arthritis, the evidence is pretty solid.It reduces joint pain, morning stiffness, and can lower the need for NS aids.For fibromyalgia and neuropathy, the evidence is more limited, still emerging.<h3>9:31</h3>There&#39;s a lot of potential, but the results are mixed so far.So if someone is going to try Omega threes for pain, what kind of commitment and dose are we talking about?You need patients.It takes three to six months to really build up in your cell membranes and see the full effect.And the dosing is high, usually 2000 to 4000 milligrams of combined EPA and DHA for inflammation.<h3>9:53</h3>Research suggests a higher EPADHA ratio, something like 3 to 1.OK, now that we&#39;ve gone through all 5, we have to talk about interdependencies.You can&#39;t look at these in a vacuum.They all interact.Right, let&#39;s connect the dots.What are the most critical links people need to know?Number one is the magnesium vitamin D link.<h3>10:10</h3>Magnesium is essential to activate vitamin D.Without it you&#39;re wasting your money.Second, vitamin C dramatically enhances non hand of iron absorption.Third, high doses of iron and zinc compete, so you space them out.And finally, B12 and folate are partners in the methylation cycle.<h3>10:27</h3>They need each other.This just shows why a structured approach is so important.Let&#39;s run through the five step framework we put together from this research.Step one, comprehensive testing.Go beyond basic tests.You need functional markers like MMA for B12, RBC, magnesium, and definitely ferritin for iron.<h3>10:44</h3>Don&#39;t guess.Step 2, prioritize deficiencies.You have to fix the biggest problems first.If your B12 or D is critically low, start there.Fix the foundation.Step three.Consider your pain condition.Match the evidence we just heard.<h3>11:00</h3>D and magnesium are strong for fibromyalgia.B12 and Omega threes have better data neuropathy.Step 4 is optimize absorption, use those cofactors we talked about magnesium with D and separate competing nutrients.And step five, monitor and adjust.You have to retest after three to six months to make sure you&#39;re actually hitting those optimal ranges.<h3>11:19</h3>And we have to end on safety.These are powerful tools.So three final recalibrations, iron, never supplement without testing vitamin D if you&#39;re on very high doses over 10,000 I us long term monitor your calcium and magnesium.Be cautious if you have kidney issues and watch for GI side effects as you increase the dose.<h3>11:38</h3>So when you pull back and look at the big picture, chronic pain management is really becoming about precision nutrition.We&#39;re moving past just masking symptoms and are now targeting the underlying drivers, oxidative stress, neuroinflammation, nerve health with specific nutrients.And the report closes with this really provocative thought about long term medical care.<h3>11:57</h3>We know that many common necessary medications, PP is metformin.Statins can impair nutrient absorption.So it raises this critical question, if the drugs we use to manage one chronic disease are creating nutrient deficiencies that contribute to another chronic pain condition, are we caught in a feedback loop?<h3>12:16</h3>Are we treating one problem while unintentionally feeding another?A cycle that can only really be broken by the kind of precision testing and strategy we&#39;ve been talking about.Exactly.And of course, of course, always remember this is for education.You should consult with a qualified healthcare provider before starting any new regimen.

Vitamin Deficiencies and Chronic Pain: The Iron, B12 & D Connection

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A long, comprehensive jump into the deep end looking at these different systems of medicine in their history, applications, social impact and science.

TCM, Ayurveda, Western medicine

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/12/18/9/69b29b75-38be-4220-b0a9-016ed8a58877_dtc_labs_and_self_advocacy.m4a

Utilizing DTC labs to monitor your own health and advocate for your well-being when your annual exam comes around or you&#39;re one of the millions without reliable access to healthcare

Self Advocacy and Home Testing

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/12/8/16/0388b996-3acc-4cca-8318-6e11d05287dd_chili_vs_beans_comparison.m4a

We&#39;re comparing Wally&#39;s Chili &#34;No Beans&#34; vs Wally&#39;s Refried Pintos and for less than half the price, you win. Stock the pantry for less and do better for your belly.

Budget-Friendly Nutrition: Healthy Food for $1

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A brief but useful gauge of return on effort - practical nutrition in 15 hands-on minutes versus convenient bread product from the store. <a href="https://www.kingarthurbaking.com/recipes/king-arthurs-classic-white-sandwich-bread-recipe" rel="nofollow">King Arthur&#39;s recipe</a> vs the ubiquitous off-the-shelf loaf. Feed the knead or pump the brakes, it&#39;s up to you!

King Arthur's Classic vs Storebought

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/12/7/16/5fe0b1aa-1a00-4b00-a1ea-d063ee204672_contamination_drives_gluten-free_corn_costs.m4a

Quick followup dialogue exposing the prices on potentially flawed GF premium products and the reality behind the industry&#39;s raw mechanics

Gouged from the Start - quick GF followup

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/12/7/15/72608114-a5c4-4fad-bc6f-760050378dda_soiled_by_corn.m4a

Industrial cross-contamination and the high price tag of gluten-free products started to stink up my nutrition intuition and we went into the weird dirt of soiled corn and agricultural processes. This highlights the mechanical system and industrial aspects of the supply chain failures.

Soiled Corn - Industry and Biology

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/12/5/16/0b03732b-6f74-4604-ad1b-08ac8a6f1843_pain_fear_movement_cycle.m4a

This longer slightly more abstract episode brings together something that many people might be experiencing in a less-than conscious way: when we learn from pain, our movements begin to limit, and a cycle develops. Here&#39;s some nutritional aspects and other information that brings together an escape plan.

Pain and Fear Cycle Meets Nutrition Beats

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/12/4/16/b752b18d-33a7-4f5e-8ea6-7ee608d7fc44_pizza_ala_positivity.m4a

When you need to get a pizza on the table and you want to do it better, here&#39;s some hacks. Some tips that I forgot in the episode: bag your beef and toppings that are safe and freeze them in portions so you can top your pie however you want, delivery or frozen.We&#39;ve all been there.It&#39;s late, you are mentally fried, the ambition to chop vegetables has just completely evaporated.Yep, and dinner is going to be whatever takes the absolute least amount of effort.That moment usually involves reaching for the phone to dial for delivery, or maybe pulling that neglected frozen pizza out of the back of the freezer.<h3>0:25</h3>Exactly.It&#39;s the ultimate convenience meal, but for anyone who&#39;s really committed to smart nutritional choices, especially if you&#39;re managing complex stuff like gut issues or histamine sensitivity.Those convenience meals are often just packed with hidden triggers and frankly really low quality fats.<h3>0:42</h3>Right.So we&#39;ve talked before about how to build a better plate from scratch using smart swats and good ingredients.We did.Today.We&#39;re taking that knowledge and applying it to these hurry up moments.This deep dive is about transforming that afterthought, that quick, easy pizza, into a real opportunity.<h3>0:58</h3>I love that framing.Our mission is to show you exactly how to hack that meal into something that&#39;s health optimized just using a few strategic swaps and you know what&#39;s already in your pantry.And that&#39;s the core challenge, right?We looked at a stack of sources that give concrete, evidence based ways to mitigate the risks that are lurking in these processed foods.<h3>1:20</h3>We&#39;re talking about very specific tactical food hacks that don&#39;t require you to suddenly become a master chef overnight.OK, let&#39;s unpack this.We&#39;re going to start with what is arguably the most fundamental decision, upgrading the quality of the fat and a protein profile of your meal.<h3>1:36</h3>It&#39;s foundational.If you&#39;re adding meat to a convenience pizza, or even just relying on the oils in it, the quality of that fat just sits the whole nutritional trajectory for the meal.It really does, especially when we talk about chronic low grade inflammation that&#39;s the root of so many modern health issues.<h3>1:52</h3>So if you have a chance to add a protein like beef, yeah, prioritizing grass fed over a conventionally raised grain fed option is probably the single most effective swap you can make against that inflammation.And the Y is all about the fatty acid composition.And this is where the numbers are just they&#39;re pretty staggering.<h3>2:08</h3>Grain fed beef is from cows on a high Omega 6 diet, right?And so it pushes that Omega 6 to omega-3 ratio to 4.1 or even higher, which you know a lot of experts consider highly pro inflammatory.Precisely that high ratio actively promotes chronic inflammation.<h3>2:24</h3>When you switch to grass fed, that ratio just plummets, can fall as low as like 1.77.It&#39;s a huge drop.And that improved ratio is so much more supportive for your cardiovascular and immune function because it aligns with the fat profiles we evolved to process.But it&#39;s not just the Omega ratio is it?<h3>2:42</h3>Grass fed also has way more conjugated linoleic acid or CLA.Yep, CLA.It&#39;s a potent naturally occurring trans fat that the sources linked to anti carcinogenic properties and even potential fat loss promoting effects.It&#39;s a compound win.It&#39;s a compound win.<h3>2:57</h3>Plus grass fed beef has lower levels of myristic and palmitic acids.Those are the saturated fats really linked to increased cholesterol.So it&#39;s more heart healthy choice all around.OK, let&#39;s put it from the meat to the oil.Replacing cheap refined vegetable oils with extra virgin olive oil or EVOO is the other key strategy.<h3>3:15</h3>Now I hear this all the time that you shouldn&#39;t cook with EVO because of its smoke point.Is that a myth we can just officially put to rest?We absolutely can.That myth is thoroughly busted.EVOO is actually highly stable under heat.And it&#39;s not just about the temperature, no.<h3>3:30</h3>It&#39;s about it&#39;s rich content of polyphenolic antioxidants like oleocanthal and hydroxytyrosol.These compounds are like Shields.They protect the oil itself from oxidizing when it&#39;s heated.So the antioxidants make the difference.They really do.Research confirms that a good quality EVOO produces far fewer harmful compounds like aldehydes during cooking compared to those refined polyunsaturated oils.<h3>3:54</h3>Even at higher temps.Even with sustained heat, a high quality EVOO smoke point can range from about 350 up to 460°F, which is more than enough for baking.OK.This sounds fantastic, but we have to talk about practicality.Grass fed beef is expensive.<h3>4:10</h3>It&#39;s often 20 to 30% more.It is.How do we square that with reality?If I&#39;m buying a $6 frozen pizza, spending 15 bucks on grass fed beef to top it, it feels wrong.That&#39;s a critical question and strategy is everything here.You have to maximize your return on investment for those higher quality ingredients, so.<h3>4:29</h3>What does that look like?For EVOO, you reserve it for dressings or for drizzling over the food after it&#39;s cooked, or maybe low temperature cooking.That way you don&#39;t degrade those valuable polyphenols.So for the pizza, we&#39;re finishing it with a raw drizzle of high quality Evo post bake, not using it to cook with.<h3>4:49</h3>Exactly, you protect the investment and for the beef you use that grass fed product for nutrient dense smaller portions like a single ounces of pizza topping.You don&#39;t need a huge steak everyday right?You could even mix it 5050 with some ground mushrooms or lentils to stretch it out.<h3>5:05</h3>You still get the nutritional benefits without wrecking your budget.That&#39;s really actionable advice.OK, now let&#39;s talk about the dark side of convenience pizza.This is where it gets really interesting because the culprits are hiding in plain sight.Right in the dairy aisle.Starting with pre shredded cheese.<h3>5:20</h3>Pre shredded cheese is a massive hidden risk.The main issue is an additive called Madamycin or E235.Madamycin.It&#39;s a natural antifungal agent.The FDA permits it on the surface of cheese up to 20 parts per million to extend shelf life and prevent mold.<h3>5:38</h3>So wait, the convenience we&#39;re paying for comes with a fungicide?That&#39;s a pretty sobering way to put it, But yeah, And that&#39;s why we&#39;ve seen major retailers ban it, you know, because of consumer demand for a clean label, even though it&#39;s technically allowed.It&#39;s not just that, right?No, it&#39;s compounded by anti caking agents like cellulose or potato starch.<h3>5:57</h3>For most people they&#39;re fine, but if you&#39;re managing certain diets or have gut motility issues they can absolutely cause problems.So fresh block cheese is the immediate non negotiable swap?Absolutely.But nanomycinoside?What about the actual histamine triggers that turn a simple pizza into what the sources call a histamine bomb?<h3>6:15</h3>OK, so we need to understand that histamine intolerance isn&#39;t a true allergy.It&#39;s usually linked to reduced activity of an enzyme called DAO.DAO.Think of DAO as your body&#39;s cleanup crew.When that when a crew gets overwhelmed, histamine levels rise and a lot of traditional pizza toppings, they just flood the zone.<h3>6:33</h3>Like pepperoni?Sheared and fermented meats like pepperoni and salami are among the highest histamine foods out there.They can reach up to 357 milligrams per kilogram.Whoa.Why so high?It&#39;s the microbial fermentation and the long aging process.Bacteria and yeast breakdown proteins into biogenic amines, and histamine is a major one for someone with a sluggish DAO system.<h3>6:57</h3>It&#39;s a direct path to a migraine or digestive issues or skin reactions.So avoiding cured meats is pretty much universal advice.It really is.OK, so the spicy meats are out.What about the sauce?The red base seems simple enough.Commercial tomato sauce is problematic on a few fronts.First, tomatoes themselves are naturally moderate to high in histamine.<h3>7:16</h3>The second, the commercial processing adds preservatives like sodium benzoate, vinegar and flavor enhancers like yeast extract, all of which can be triggers.And even canned vegetables like mushrooms or olives, they get flagged just for being in again.Precisely.The canning process and just a long storage time allow histamine to accumulate even in stuff that started out low.<h3>7:36</h3>Fresh is always better if histamine is a concern for you all.Right, finally the dough.A lot of health conscious people go for sourdough thinking it&#39;s automatically better for the gut.And in some ways it is.But here we hit a nutritional trade off that you have to manage.So that long cold fermentation, maybe 12 to 18 powers is great for reducing phytates.<h3>7:58</h3>That improves mineral absorption and lowers the glycemic index.That sounds good.It is, but that exact same long fermentation process increases those biogenic amines, including histamine.So we have a trade off, better nutrient absorption versus a higher histamine load.<h3>8:16</h3>If you&#39;re sensitive, should you just avoid sourdough pizza completely?You don&#39;t have to, but you have to be strategic.The goal is to limit the growth of those histamine producing bacteria.The sources suggest restricting fermentation to that 12 to 18 hour window at strict refrigerated temps around 40°F.<h3>8:32</h3>Got it.This lets you get the phytate reduction benefits while restricting the histamine buildup.It really depends on what&#39;s the higher priority for your personal health goals.OK, we&#39;ve identified the problems.Now for the crucial part, the practical solutions, the hacks.Let&#39;s start with ideal swaps if you&#39;re cooking at home.<h3>8:50</h3>Right, low effort strategies.First scrap the pre shredded cheese.Swap to freshly grated blocked cheese.Look for brands with no additives or fresh mozzarella pearls.That instantly removes nadamycin and the anti caking agents.And instead of those high histamine cured meats.<h3>9:07</h3>Use freshly cooked lean proteins, ground Turkey, grilled chicken, even plant based options like they are great.The key is they have to be cooked and eaten quickly to minimize histamine formation.And for the sauce?If you do any meal prep, make a big batch of low histamine sauce, fresh tomatoes, EVOO, onion, maybe a carrot for sweetness.<h3>9:27</h3>And the key step is.The non negotiable step is to freeze that sauce immediately after you cook it.This locks in the zero hour histamine level.It prevents any accumulation.That&#39;s a great tip.OK, but let&#39;s get into the real time saver hacks.The post bake strategies for when you literally can&#39;t control the ingredients.<h3>9:43</h3>The delivery pizza just arrived.Now what?This is tactical rescue hack number one.Finish with fresh Bake the pizza, then immediately pull it out and layer on a generous amount of fresh ingredients.Arugula, baby spinach, fresh basil.<h3>9:59</h3>Why is that better than cooking the greens on the pizza?Because it protects the heat sensitive vitamins and enzymes.They get destroyed in a hot oven.This way you get a massive nutritional boost and the residual heat just Wilts them perfectly.It&#39;s an instant hit of fiber and micronutrients.<h3>10:15</h3>That genuinely transforms it.OK, what if I&#39;m worried about the suspicious cheese on my frozen pizza?That&#39;s hack #2 the cheese overlay.If you&#39;re stuck with a frozen pizza with that low quality shredded cheese, just add some high quality fresh mozzarella pearls or cubes after it comes out of the oven.<h3>10:31</h3>That&#39;s smart.The heat melts the fresh cheese, you consume a cleaner product, and you mitigate that nanomycin risk without giving up the cheese.And finally, the EVO drizzle.That&#39;s hack #3.Exactly.Even when you bake at a normal 450°, the final move is that generous drizzle of raw EVOO.<h3>10:49</h3>Post baking you maximize your intake of those beneficial polyphenols we talked about.It immediately elevates the meals anti-inflammatory property.These strategies make it actually feel possible to grab a quick dinner and still feel like you&#39;re winning, which is the whole point.But we cannot forget the biggest trap of all leftovers.<h3>11:09</h3>This is such an important question.What do you do with the remaining slices?The recommendation here is crucial.Portion and freeze leftovers immediately after the meal.Immediately.Most people just throw in the fridge overnight.And that&#39;s the problem.Refrigeration slows, but it does not stop microbial activity.<h3>11:26</h3>For high protein foods like pizza, freezing halts it completely.So it&#39;s about histamine formation again.Exactly.It prevents that rapid histamine buildup that happens when you refrigerate for more than 24, maybe 48 hours.If you&#39;re sensitive, that refrigerated slice the next day might be dramatically different chemically than the slice you ate fresh.<h3>11:45</h3>That is a fundamental distinction, so if you&#39;re serious about minimizing information, the freezer is the only safe storage option for these leftovers.Absolutely.The freezer is your friend, not the fridge when it comes to these kinds of foods.This.Has been incredibly insightful.So to wrap this up, if you&#39;re reaching for that convenience pizza, which is, you know, a reality of modern life, you can still support your health.<h3>12:06</h3>You can focus on three key things.Yeah, smart sourcing of quality fats and proteins like grass fed beef and EVOO, avoiding those hidden culprits like nadamycin and cured meats and then deploying those post bake strategies like finishing with fresh ingredients and raw oil.<h3>12:23</h3>And the crucial take away here is that optimizing convenience food really relies on knowing how ingredients change after they&#39;re prepared.It means understanding additives, fermentation, and especially storage.So if freezing leftovers immediately is critical to managing histamine and health, how does that knowledge shift the way you approach purchasing, preparing, and storing all the bulk and convenience ingredients in your home?<h3>12:45</h3>It turns every quick meal decision into a planned, deliberate health strategy.

Healthy Hacks for Frozen Pizza

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/12/3/15/cdda2554-e2db-46de-86b3-61996ffe21ad_good_fats_and_positive_gains.m4a

Simple but smart ways to reduce inflammation and exposure to triggering foods, with swaps at the store and easy preparation mindfulness. Even pizza can be a great choice for many people facing dietary hurdles if you&#39;re smart about how you make it. This episode discusses fat profiles and histamines in 3 food groups with ideas about each.Transcribed by TurboScribe.ai.&#34;Welcome to the Deep Dive. If you&#39;re tuned in, you probably know that navigating all the health and nutrition advice out there can feel, well, it feels like you&#39;re lost in a forest with no map. Oh, absolutely. Especially when you have your own personal health concerns, right? Maybe it&#39;s gut issues or you&#39;re trying to manage histamine sensitivity. Right. And the generic eat healthy advice just doesn&#39;t cut it.  It often fails people with sensitivities because it completely overlooks the, you know, the specific biochemistry of ingredients and how they&#39;re processed. And that&#39;s exactly our mission for this Deep Dive. We want to give you knowledge that&#39;s actually actionable, that&#39;s backed by science, and that you can validate for yourself.  We&#39;re going to look at how you can improve the beneficial fat profiles in your meals. And we&#39;re doing it with three really accessible ingredients, grass fed beef, extra virgin olive oil, and fermented dairy. We&#39;re really zeroing in on the evidence.  We know your trust is everything. So we&#39;re going to give you the clinical context and the source data that you can then translate into your own meal planning. Let&#39;s do it. Okay, let&#39;s start in the protein aisle. The first big swap, and I think maybe the most impactful, is replacing conventional grain fed beef with grass fed. We hear the buzzwords all the time, but what&#39;s the real nutritional reason to pay that higher price? The biggest thing, and it&#39;s fascinating, is the massive shift in the fatty acid composition.  I mean, specifically the omega-3 to omega-6 ratio. Okay. So your conventional grain fed beef often has a ratio of, say, 4.1 or even higher. And when that ratio is so skewed towards omega-6, a lot of nutritional scientists see it as being profoundly pro-inflammatory. And when you say pro-inflammatory, are we talking about like immediate stomach upset, or is this that quieter, long-term stress on the whole body, that systemic inflammation we hear about? We are 100% talking about systemic inflammation. A diet that&#39;s chronically high in omega-6s compared to omega-3s basically puts your body in a constant state of low-grade defense.Wow. And that&#39;s the mechanism that can make everything worse, from cardiovascular risks to immune issues. But grass fed beef, it has a much more favorable ratio.How much better? Sometimes as low as 1.77 to 1. It&#39;s much closer to what our ancestors would have eaten, and it directly supports your immune function by dialing down that background inflammation. So it&#39;s not just about adding a bit more omega-3 here and there. It&#39;s about fixing a fundamental imbalance in the diet.Exactly. But let&#39;s talk about the cost. If you can only afford a small amount, what&#39;s the single biggest nutritional bang for your buck that makes grass fed worth prioritizing? That&#39;s a great question. While the ratio is huge, the other major player is conjugated linoleic acid. Yeah. CLA.Right, CLA. Grass fed beef has way higher levels of it. And this is a naturally occurring trans fat that&#39;s been studied for all sorts of potential benefits, helping with fat loss, even showing some anti-carcinogenic effects in certain studies.So you&#39;re correcting the bad ratio and adding a beneficial functional fat. It&#39;s a powerful one-two punch. What about the saturated fat profile? Because saturated fat always gets thrown under the bus as just bad.And that&#39;s such an oversimplification. Saturated fats aren&#39;t all the same. Grass fed beef usually has less total fat. But more importantly, it has lower levels of the specific ones, muristic and palmitic acids, that are linked to raising LDL cholesterol. Okay. But it&#39;s still rich in stearic acid, which is a saturated fat that research shows is pretty much neutral or maybe even good for your cholesterol levels. So the composition itself is just better. Okay. That really makes the case. It&#39;s way more nuanced than I thought. So if we&#39;ve spent the money on this better beef, we definitely don&#39;t want to ruin it in the kitchen. We don&#39;t.So let&#39;s move to the second swap, the cooking oil. We&#39;re told to ditch the refined vegetable oils, soybean, canola for extra virgin olive oil, or EVOO. What makes EVOO so special? Well, EVOO is a powerhouse. It&#39;s loaded with monounsaturated oleic acid, which is great. But the real magic comes from its polyphenolic antioxidants. We&#39;re talking about compounds like oleocanthal and hydroxytyrosol.Oleocanthal. That&#39;s the one I love. The one that gives you that peppery kick in the back of your throat.Exactly. And that sensation is because it physically acts on pain receptors in a way that&#39;s similar to ibuprofen. No way.Yes. It&#39;s a natural COX inhibitor. That&#39;s the direct mechanism behind its anti-inflammatory properties. And then you have hydroxytyrosol, another superstar that fights free radicals. Okay. So this is where we have to tackle the big myth. I feel like everyone still thinks EVOO has a super low smoke point and you just can&#39;t cook with it. Is that true? It is absolutely not true. It might be the most stubborn cooking myth out there.Huh. Okay, let&#39;s bust it. So smoke points for EVOO can range from about 347 degrees Fahrenheit up to 464 for a really high quality oil. But what&#39;s way more important than the smoke point is its oxidative stability. Okay. Slow down. Find that for us. Oxidative stability versus smoke point. Right. So the smoke point is just when you can see smoke. Oxidative stability is about how resistant the fats are to breaking down and forming toxic stuff like aldehydes when you heat them. Ah.Oils high in polyunsaturated fats like canola or soybean are just inherently unstable. They have all these chemical bonds that are ready to oxidize. It doesn&#39;t matter how high their smoke point is.So they might not be smoking, but they&#39;re breaking down into harmful things much faster. Precisely. EVOO, because of all those powerful antioxidants we mentioned, is incredibly stable. The antioxidants basically sacrifice themselves to protect the fatty acids. Studies confirm it produces far fewer harmful compounds when heated compared to those other oils. That is a game changer for home cooks. So what are the practical rules for using it? The general recommendation for most cooking, baking, grilling is to keep your temperatures at or below 350 degrees Fahrenheit. That&#39;s 177 Celsius. So 350 is a safe zone. It&#39;s a great safe zone for prolonged cooking. It ensures you&#39;re protecting your investment in those high quality fats in both the meat and the oil. OK, that&#39;s a really practical boundary.  So we&#39;ve fixed the omega balance in our protein and the stability in our oil. Now for the final piece, and this is maybe the trickiest one for sensitive people, dairy. The fermentation piece. Exactly. Let&#39;s talk about whole milk fermented products like yogurt and kefir. How do they help gut health? The benefits are really twofold.  First, fermentation makes it more digestible. The process breaks down lactose and partly digest casein, which is why some people who can&#39;t handle milk can tolerate kefir. And the second part? More importantly, it actively modulates your gut microbiota. How does that work exactly? Through the production of short chain fatty acids or SCFAs. The star player here is butyrate. Butyrate is the primary fuel for the cells that line your gut.  By feeding those cells, it strengthens your intestinal barrier, reduces gut permeability, you know, leaky gut, and that lowers systemic inflammation. That sounds like a clear win. But here&#39;s the catch we talked about.  Fermentation also creates biogenic amines, including histamine. For our histamine-sensitive listeners, these foods can be a huge trigger. This is where precision is everything.  Let&#39;s take sourdough bread. The benefits are huge. It reduces phytates.  It makes minerals more available. But to keep histamine low, the fermentation has to be strictly limited. How limited? We&#39;re talking 12 to 18 hours.  And it has to be done at refrigerated temperatures, around 40 degrees Fahrenheit or 4 Celsius. So you&#39;re chilling the dough to slow things way down. Why is that timing and temperature so critical for histamine? You&#39;re using the cold to control which bacteria grow.  Histamine is made by specific bacteria, like Lactobacillus hylgardii. By keeping it cold and short, you stop those particular bacteria from multiplying and doing their thing. You&#39;re trying to keep the histamine load below your body&#39;s threshold to break it down. That&#39;s the whole game. You want to stay under your body&#39;s DAO enzyme capacity. That level of detail is so helpful.  What about choosing dairy products, then? I assume aged cheese is just out. Oh, completely out. Aged cheeses, most commercial yogurts, they just accumulate histamine over time.  So the strategy is to go for the freshest options you can find. Like what? You want young cheese, like farmer&#39;s cheese or queso fresco. And for kefir, this is critical.  You want it to be recently produced. Ideally two days old or less. But wait, how can you possibly know if the kefir at the supermarket is only two days old? That seems impossible. It&#39;s a huge practical hurdle. This is where you might have to look at local farms or smaller producers who can actually tell you their production dates. Or make your own. Or make your own, yes. If that&#39;s not an option, buy the smallest container you can find with the furthest out expiration date and eat it quickly. You&#39;re basically in a race against time. Time and temperature. The details really, really matter. Okay, let&#39;s get to the bottom line.  The budget. Grass-fed beef is, what, 20 to 30 percent more expensive? Organic dairy costs more? How can you do this affordably? This is all about strategic purchasing. You don&#39;t have to break the bank.  For beef, the biggest savings come from buying in bulk. Like a cow share. Exactly.  Buying a quarter or a half of a cow from a local farm or co-op can bring that per pound cost way down. It&#39;s an upfront investment, but it pays off. So it shifts the cost from a weekly sticker shock to a longer-term food investment.  What about the dairy and EVOO? For dairy, look for store brands. They often have a lower premium. And for EVOO, you just have to be smart about how you use it.  You don&#39;t want to waste that investment. Right. Definitely no deep frying in your expensive EVOO. Exactly. Use it for dressings, for drizzling, for that low-temperature cooking we talked about, that 350-degree standard. And reserve the grass-fed beef for smaller, nutrient-dense portions. Think toppings, stir-fries, chili. Not giant steaks every single night. Fantastic.  Okay, let&#39;s tie this all together with a really practical example. An optimized pizza. A meal that feels like a treat but follows all our rules. The optimized pizza is the perfect summary. You start with the dough, a cold fermented sourdough, but only for that 12 to 18-hour window at 40 degrees Fahrenheit. Then for the protein, you skip the processed sausage and use lean, ground, grass-fed beef.  You can pan-sear it beforehand at that moderate 350 degrees to protect the omega-3s and CLA before it even goes in the oven. And the cheese is key for anyone with sensitivity. Fresh, whole milk mozzarella.  It&#39;s a young, low-histamine cheese. And again, use it up quickly once you open it. Okay, the final challenge.  Oven temperature. You can&#39;t make a pizza at 350 and get a good crust. It&#39;s just not going to work. You&#39;re right. You don&#39;t have to. Baking at 450 degrees for a short time, say 8 to 12 minutes, is perfectly fine. Why is that? We&#39;re trading extended time for high intensity. It&#39;s the cumulative heat exposure that really drives the fat degradation. Since a pizza bakes so fast, the fats just don&#39;t have time to significantly oxidize. That distinction, cumulative time versus peak temp, is so important. And for the final touch? The post-bake EVOO drizzle. Of course. You finish the pizza with a raw drizzle of high-quality EVOO right after it comes out. That way you get all those amazing heat-sensitive polyphenols without risking them in the oven. So this deep dive really shows that meaningful changes are possible with these precise, evidence-based swaps.  We&#39;ve got the three pillars. The omega ratio fix from grass-fed beef, the stability secret of EVOO, and the balancing act of fermentation for sensitive people. And these targeted changes mean you don&#39;t have to do a complete, costly overhaul of your whole diet.  It&#39;s about being deliberate with your choices and focusing on the real evidence, not just the headlines. And that brings us to our final thought. We learned that the difference between a great gut-friendly sourdough and a potential histamine problem is incredibly specific.  12 to 18 hours at 40 degrees. So if a simple step like controlling time and temperature can so drastically change a food&#39;s profile, what other precise, timing-based hacks might be hiding in our everyday food prep that we just overlook in the rush to get dinner on the table? From soaking grains to prepping vegetables. Exactly.  We encourage you to start paying a little more attention to the details behind your meals. You might be surprised what you find.(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.)References:[1]: https://pmc.ncbi.nlm.nih.gov/articles/PMC2846864/[2]: https://pmc.ncbi.nlm.nih.gov/articles/PMC11431109/[3]: https://pmc.ncbi.nlm.nih.gov/articles/PMC11172170/[4]: https://pmc.ncbi.nlm.nih.gov/articles/PMC12154003/[5]: https://projects.sare.org/sare_project/lnc07-289/[6]: https://www.sciencedirect.com/science/article/pii/S0924224422000693[7]: https://understandingag.com/nutritional-comparisons-between-grass-fed-beef-and-conventional-grain-fed-beef/[8]: https://practicalfarmers.org/research/carcass-characteristics-meat-quality-and-fatty-acid-composition-of-100-grass-fed-beef/[9]: https://www.americangrassfed.org/the-health-benefits-of-consuming-grassfed-products-what-the-research-says/[10]: https://www.frontiersin.org/journals/sustainable-food-systems/articles/10.3389/fsufs.2022.851494/full[11]: https://www.nature.com/articles/s41538-024-00315-5[12]: https://www.sciencedirect.com/science/article/pii/S2666833521000022[13]: https://www.purdue.edu/uns/html4ever/020204.Watkins.paleo.html[14]: https://www.mdpi.com/2304-8158/11/5/646[15]: https://fergusonfarms.farm/blog/understanding-the-grass-fed-beef-nutritional-profile[16]: https://www.aboutoliveoil.org/evoo-most-stable-cooking-oil[17]: https://ucfoodquality.ucdavis.edu/olive-oil/olive-oil-myths-and-facts[18]: https://www.oliveoiltimes.com/world/extra-virgin-olive-oil-safest-most-stable-for-cooking/63179[19]: https://bhooc.com/blogs/articles/research-on-olive-oil-stability-at-high-heat?srsltid=AfmBOoqKdyeWdfP412ZhKjsoS1emoi8G6BMTChZmogMp8rIkBo_fWmiQ[20]: https://www.verywellhealth.com/olive-oil-smoke-point-cooking-safety-11835025[21]: https://kyoord.com/blogs/learn/olive-oil-smoke-point-101-the-myth-and-the-science?srsltid=AfmBOoq2JebGIp3niOV0DjDKgQbQ4wP1msK9XCAGKh3egHdk7O2Uo9wc[22]: https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdf[23]: https://www.sciencedirect.com/science/article/pii/S2161831325001929?via%3Dihub[24]: https://www.mdpi.com/1422-0067/24/3/2665[25]: https://www.sciencedirect.com/science/article/pii/S2161831325000481[26]: https://isappscience.org/wp-content/uploads/2018/11/Marco-health-benefits-fermented-foods-ISAPP-rev-171.pdf[27]: https://genesandnutrition.biomedcentral.com/articles/10.1186/s12263-021-00686-4[28]: https://www.nature.com/articles/s41575-020-00390-5[29]: https://mynutriweb.com/fermented-foods-the-gut-health/[30]: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1657100/full[31]: https://www.reddit.com/r/nutrition/comments/u9xsl6/is_grass_fed_milk_worth_the_extra_price_compared/[32]: https://www.consumerreports.org/cro/news/2015/03/cost-of-organic-food/index.htm[33]: https://www.statwellness.com/grass-fed-vs-conventional-meat-dairy/[34]: https://heartstonefarm.com/blogs/farmerdanblog/why-is-our-grass-fed-beef-more-expensive-than-conventional-beef-at-the-supermarket?srsltid=AfmBOoqzLaqy9kskQVpMvYA6PKICSnIGJBjsO9C4guwnYi6J7ijZ3jt_[35]: https://www.foodrenegade.com/eating-real-food-on-a-budget/[36]: http://www.ers.usda.gov/amber-waves/2020/september/organic-dairy-farms-realized-both-higher-costs-and-higher-gross-and-net-returns-than-conventional-dairy-farms[37]: https://fergusonfarms.farm/blog/is-grass-fed-beef-worth-the-higher-cost-compared-to-regular-beef-a-comprehensive-consumer-analysis[38]: https://www.facebook.com/groups/694281934016818/posts/24414660391552306/[39]: https://www.extension.iastate.edu/dairyteam/files/documents/Economics%20of%20Model%20Dairy%20Farms%20%202016%20Part%20II.pdf

Good Swaps for Positive Gains

Does a lab diagnostic in the US beat an empirical exposure to a cleaner food supply in a diagnostic context, and ultimately a health outcome.This episode will be edited still, this is just insight for now.

(Prerelease) To Finland, for empirical dietary evidence

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/11/30/11/69bbd4f6-4b2b-4de5-a9eb-424df256e5bb_introduction_and_week_1.m4a

Introducing Hacking Health and Nutrition Podcast - Week 1

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/11/30/9/628fc9d8-1e79-499d-8704-483a4e4dadd2_profits_and_poisons.m4a

Lets cook down all the casually included additives in our food supply. Profit for poison versus value in health.

Profiting from Poisons

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/11/30/9/638b307a-13dd-4b59-b08f-36fb3594af10_natamycin.m4a

A look at how natamycin as a food additive, specifically in shredded cheese, busts the gut.

Cheese Shreds and the Belly

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/11/30/8/550cc06b-f8b3-4def-acbb-518eec0cb299_egg_white_intolerance.m4a

Breaking open the research on how the big bird flu egg crisis biologically busted the eggs, and well, some of us became suspiciously sensitive to egg whites.

Cracking the Egg Intolerance

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/11/30/8/1cac7e74-e480-4f99-812b-7d4dae57f873_fructans_and_fodmaps.m4a

Two huge triggers for myself and many others and they&#39;re hiding in everything. This episode covers how to better navigate around these punishing obstacles.

Fun with Fructans and FODMAPs

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/11/29/14/9c00389b-3156-4a40-bff1-9fae25c2ee72_receipt_defeat.m4a

Lets flip the script on inflation and the barriers to eating well. Explore different ways we can turn superior selections into savings.

Undo Receipt Defeat

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/11/29/13/326ef20b-d4ce-4767-bb52-2af3bb955b84_pizza_dough.m4a

Time tested, science backed ways to enhance your health your our favorite food - PIZZA! This longer episode covers some research on traditional and commercial preparation methods for multiple styles, however you slice it.

Hacking Your Pizza for Digestibility

Supporting members get access to longer format deep dives into specialty topics

Hacking Health and Nutrition is the evidence-based podcast for people managing digestive issues, food sensitivities, and chronic inflammation. David, the podcast creator and a health advocate who overcame IBS and 46 food intolerances, breaks down complex nutrition science into actionable strategies you can use today. I use AI hosts and source-validated research from modern tools to connect abstract concepts and intuitive suspicions.

Each episode delivers research-backed deep dives into gut health, anti-inflammatory nutrition, food preparation methods, and the hidden additives affecting your wellbeing. Whether you're dealing with FODMAPs, histamine intolerance, or just want to optimize your diet on a budget, you'll discover practical solutions backed by peer-reviewed science.

Perfect for: Health-conscious individuals, people with digestive disorders, those navigating dietary restrictions, and anyone seeking evidence-based nutrition information beyond mainstream advice.

New episodes frequently. Subscribe now to take control of your health journey.

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