Energy balance explained: how calories in vs calories out actually works

Nutrition fundamentals

– Energy balance explained: how calories in vs calories out actually works

– Nutrient density vs calorie density and why it matters

– Bioavailability: how food matrix and preparation affect nutrient absorption

– Glycemic index vs glycemic load: practical use and limitations

– Hydration science: beyond “8 glasses a day”

Macronutrients

– Protein quality, leucine threshold, and muscle protein synthesis

– Carbohydrates: fiber types, resistant starch, and glucose curves

– Dietary fats demystified: saturated, unsaturated, and trans fats

– Omega-3 vs omega-6 balance: sources, ratios, and inflammation

– Low-carb vs low-fat for weight loss: what the evidence says

Micronutrients

– Vitamin D: sun, diet, supplementation, and dosing controversies

– Iron 101: heme vs non-heme, enhancers, inhibitors, and anemia

– Magnesium’s role in sleep, stress, and metabolic health

– B12 on plant-based diets: meeting needs safely

– Iodine and thyroid health in modern diets

Gut health and the microbiome

– Prebiotics vs probiotics vs postbiotics: who does what?

– Fermented foods vs fiber for gut health

– The gut-brain axis: how diet influences mood and cognition

– FODMAPs for IBS: step-by-step guide and pitfalls

– SIBO, dysbiosis, and elimination diets: separating myth from evidence

Metabolic health and chronic disease

– Dietary patterns for heart health: DASH, Mediterranean, and more

– Nutrition strategies for fatty liver disease (NAFLD)

– Sodium, potassium, and dietary approaches to hypertension

– Dietary fiber and cancer risk: what’s the connection?

– Nutrition for PCOS: insulin resistance, inositol, and lifestyle

Life stages and special populations

– Prenatal nutrition: folate, choline, iodine, and fish safety

– Infant feeding: breastfeeding, formula, and allergen introduction

– Fueling adolescents: growth spurts, iron, and energy needs

– Menopause nutrition: bone, heart, and body composition

– Nutrition for older adults: sarcopenia prevention and protein needs

Dietary patterns and philosophies

– Mediterranean diet beyond olive oil: legumes, herbs, and lifestyle

– Plant-based diets: complete proteins and micronutrient pitfalls

– Low-carb and ketogenic diets: therapeutic uses and risks

– Intermittent fasting and time-restricted eating: who benefits?

– Gluten-free when you don’t have celiac: pros, cons, and pitfalls

Behavior and psychology of eating

– Habit formation for healthier eating (cue, routine, reward)

– Mindful and intuitive eating: evidence and practice

– Emotional eating and stress: strategies that work

– The ultra-processed food debate and food reward

– Building sustainable meal routines for busy schedules

Sports and performance nutrition

– Protein timing for athletes: distribution and total intake

– Carbohydrate periodization for endurance and team sports

– Hydration and electrolytes in heat, humidity, and altitude

– Creatine: strength, cognition, and myths

– Recovery nutrition: antioxidants, sleep, and inflammation

Weight management

– Metabolic adaptation and weight-loss plateaus explained

– Satiety-centric eating: protein, fiber, and volume

– NEAT and micro-activity: hidden drivers of energy balance

– Diet breaks and refeeds: do they help adherence?

– Body recomposition: lose fat while gaining muscle

Sustainability and food systems

– Climate-smart eating: shifts with the biggest impact

– Seafood sustainability: omega-3s, mercury, and the environment

– Regenerative agriculture and nutrient density claims

– Reducing food waste at home without sacrificing nutrition

– Organic vs conventional: nutrients, pesticides, and cost

Culinary and practical skills

– Batch cooking and freezer-friendly staples for busy weeks

– Flavor-building with herbs and spices to cut sodium

– Cooking methods and nutrient retention: steaming, sautéing, roasting

– Quick balanced breakfasts that actually keep you full

– Eating out smart: decoding menus and portions

Supplements and functional foods

– Do multivitamins help? Who needs them and who doesn’t

– Omega-3 supplements vs fish: EPA/DHA dosing and absorption

– Collagen peptides: skin, joints, and protein completeness

– Probiotic selection: strains, CFUs, and targeted uses

– Adaptogens and nootropics: separating hype from data

Policy, tech, and misinformation

– Decoding nutrition labels: added sugars, fiber, and serving sizes

– Ultra-processed foods and health: understanding NOVA classification

– Why nutrition headlines mislead: study design 101

– Personalized nutrition: CGMs, microbiome kits, and limitations

– Food deserts, affordability, and nutrition equity