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Hacking Health and Nutrition

Hacking Health and Nutrition

Written by: HHN
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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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Episodes
  • Untangling Supplements: Collagen+C, Biotin, and Hyaluronic Acid

    Untangling Supplements: Collagen+C, Biotin, and Hyaluronic Acid
    Jan 3 2026

    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 Acid

    See what doses and combinations are helpful for your health needs and learn about some important notes of caution, too.



    Support this podcast at — https://redcircle.com/hhnp/exclusive-content
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    14 mins
  • Fiber Supplements Compared: Which Type Works Best For YOU?

    Fiber Supplements Compared: Which Type Works Best For YOU?
    Jan 1 2026

    Not all fiber supplements work the same! Discover the differences between psyllium, inulin, wheat dextrin & others. Find the best fiber for YOUR health needs.

    Are you confused by the overwhelming array of fiber supplements lining store shelves? You're not alone. With Americans consuming only half their recommended daily fiber intake, it's no wonder that 90% of us turn to supplements to bridge the gap. But here's the truth that supplement companies won't tell you: most fiber supplements don'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'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'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



    Support this podcast at — https://redcircle.com/hhnp/exclusive-content
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    13 mins
  • Vitamin Deficiencies and Chronic Pain: The Iron, B12 & D Connection

    Vitamin Deficiencies and Chronic Pain: The Iron, B12 & D Connection
    Dec 28 2025
    Could your chronic pain be caused by nutrient deficiencies? Most people don'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'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 strategiesThis 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: "Self Advocacy and Home Testing"Subscribe to Hacking Health and Nutrition for weekly evidence-based nutrition strategies.Transcript:If you're trying to navigate the often really frustrating world of chronic pain, whether that's fibromyalgia or the burning tingling of neuropathy, you know that standard answers can fall short.Today, we're moving past just general Wellness advice.We're diving into how specific micronutrients can be powerful, targeted tools for these pathologies.0:24This is precision nutrition.That's absolutely the goal here, and for this deep dive, we're working with the absolute newest insights.We've got data on five critical players, iron, vitamin, DB12, magnesium and Omega threes, and their roles in chronic widespread pain, neuropathy and fibromyalgia.0:40And we're starting with a finding that honestly, it really shifted my perception.We're looking past the simple story of are you deficient and focusing on a nutrient that is well, it's a true double edged sword.It's causally linked to increasing your chronic pain risk if you have too little or surprisingly, if you have way too much.0:58We're talking about iron.So we'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're talking almost half a million participants, 461,857 to be exact, and what stood out was this causal and bi directional wink.1:21Right.And that finding is so important because it moves us beyond just correlation.For anyone who hasn'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.1:36So it's sort of like Nature'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.1:55OK, 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's like a corrosive spark plug in your body.It drives a process called the Fenton reaction.2:12You 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.2:29We 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're trying to manage it through diet, you have to know that not all iron is created equal.2:49Precisely.We absorb it through 2 completely different pathways.First you have heme iron.That's from animal sources.It's highly bioavailable.We absorb 15 to 35% of it.It's a direct rack.And then there's non heme iron, which is what you find in plants and importantly in supplements.3:06Its absorption is much lower, maybe 2 to 20%.And this is where diet hacks come in.Vitamin C boosts its absorption, but it'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.3:23Because 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 ...
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    13 mins
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