Which Micronutrients Are Worth Monitoring? (Episode 121)

In the final episode of our micronutrient series, Greg and Lyndsey discuss which micronutrients are most worth monitoring and good food sources for the micronutrients you may be under-consuming. Then, we talk more broadly about why you shouldn’t allow a focus on micronutrients specifically to detract from the pursuit of a generally healthy diet.
TIME STAMPS
Note: Due to character limits, this is an abbreviated list of all the sources and links we used for this episode. Please see the full list of sources and links in our show notes here: www.strongerbyscience.com/pod...
0:00 Intro
0:20 Recommendations and good vibes
8:06 Announcement for next episode: get your questions in for an all-Q&A episode!
9:35 Recommended products and more from the SBS team
13:40 Getting into the content; discussing the difference between insufficient intake and deficient intake/status.
Landing page for micronutrient articles: macrofactorapp.com/articles/m...
Content discussed in this episode:
macrofactorapp.com/micronutri...
macrofactorapp.com/micronutri...
Landing page for micronutrient content in the MacroFactor Knowledge Base: help.macrofactorapp.com/en/co...
21:52 Nutrients that are often overconsumed
Chart summarizing content in this section: macrofactorapp.com/wp-content...
44:14 Nutrients that are frequently under-consumed
1:08:46 Nutrients vegans may want to pay more attention to
1:21:58 Be sure to avoid “micronutrient reductionism”
1:37:49 Q&A
1:38:37 Are multivitamins overrated?
1:57:33 Is low blood vitamin D often the result of some other underlying problem?
2:09:19 Are there any good proxy measurements to know if you’re meeting micronutrient targets without needing to track micronutrients?
2:12:38 Folic acid supplementation when trying to get pregnant
2:21:04 Evidence of vitamin K along with vitamin D and Boron supplementation
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[@BoeserWolf1977]

As a nerd, I enjoyed the micronutrient series. As an athlete, I miss some topics that would be of interest. Beeing an athlete with a decent healthy lifestyle, I do not care that much about the health topics and have more of a focus on the performance aspect. - How does the demand of the different micronutrients (MN) vary? - which vary by weight? - which vary by activity (different between strength and endurance training)? - Is there a difference in demand for strength and endurance athletes (e.g. specific demand to optimize muscle protein synthesis)? In regard to your multi vitamin evaluation, it would have been interesting to know if the blood concentrations of the minerals and vitamines responded to the intake. Did the content get absorbed and there was little effect despite the availability of the MN? For me, e.g. I am a heavyweight and when I train hard, I easily lose 1-2 l of sweat per hour. I doubt that I can refill this amount of lost electrolytes just with regular food (especially as I do not consume too many veggies, as I have to focus on calorie dense foods to match my caloric intake). For the same reason, I would have preferred the MN density per volume.... So in case you need ideas for one more show on this topic, please feel free ;)

[@mcfarvo]

Love Greg, but need to run at 1.5x rate and somehow edit out all the "like" and "umm" and "you know" and then 2hrs becomes perhaps 1hr of content haha

[@BeerHatMan]

I would like to see Fat Bear Week go in a more science-based direction where the bears are weighed every week on a big digital scale. Seeing them roar with triumph when they gain a lot of weight and hang their heads in shame when they don't would add to the drama, which I think is important.

[@mcfarvo]

Thanks for the survey/review, Greg!

[@mcfarvo]

Shoutout to watercress: sometimes difficult to find, expensive per gram, but fun to get in from time to time, especially if you or a friend grows it in your garden!!!! Addendum: mushrooms are also soo good and often overlooked!

[@mcfarvo]

And big ups to offal, fish, dairy, and eggs (don't want vegantards to get too big in the britches)

[@orbyztam]

Good job on yet another great episode! Appreciate the work you both put in.

[@notkyle6969]

As a newish listener who has not listened to no where near your entire back catalogue a video on seed oils seems very interesting to me. If you guys already have a podcast about it I would love to be pointed in the right direction

[@mcfarvo]

TLDR the seed oil alarmism is largely unfounded fear-mongering by gurus/charlatans

[@griffingeode]

Commenting for clarity for car owners, Using higher fuel octanes does not mean you are taking better care of your car. Some (most recent) engines are designed to be more adaptive (varying and adjusting their ignition timing) but most are designed for a particular octane fuel.

[@haileyglass259]

Rice and beans FTW!

[@mcfarvo]

I raise you potatoes + mushrooms!!! ++meat with a leafy greens salad dressed with fruit/berries for the most grand W

[@ryanfollweiler691]

love these

[@Type-IIx-zz4bn]

brb sending 60 second question at 2x speed

[@ekroizm]

Why not send 4x speed a 30 sec question?

[@watsonkushmaster3067]

This serie is a killer...i still dont know if i need to think about some micronutrients or not tho :D

[@mcfarvo]

Varied, mostly whole foods omnivorous diet with plenty of veggies, fruits, a little seeds/nuts/legumes, a little whole grains, and sufficient amount of animal sources of protein/fats, mostly from fish and poultry, eggs, and dairy, with some fatty fish and fatty meats/organ meats in there too, seasoned with fresh herbs/spices/salts, and don't forget fungi/mushrooms (and seaweed if you can get it)! Addendum: never hurts to throw a daily multivitamin/mineral/electrolytes/greens/EFA pills or capsules or powders or supplements of whatever form if it's affordable and easy for you to use daily or as needed.

[@mcfarvo]

Vegans and carnivores and other fad diets are simply not ideal for most people in most circumstances, but more power to you, you do you, but you'll never convert me with your fear-mongering propaganda

[@mcfarvo]

P.S. if you are eating sufficiently, really no need for supplements, but again, if it's cheap, convenient, it doesn't hurt to throw in a daily multi., but don't feel like you have to if you eat plenty of micronutrient-rich/dense foods

[@alanrastelli]

❤

[@ekroizm]

1:12

[@Kyle111]

💔

[@fyziomartin]

As much as I love SBS podcast, I can't listen to it anymore. Greg and Trex combo set the standart so high. I've used to listened almost every episode, some of them more than 2 times. I’ll be waiting for comeback💔

[@diegorecuay2852]

Give lindsey some time dude

[@Mylada]

I think the pods have been super good

[@greglnuckols]

We don't work together anymore, so it's very unlikely we'll host the podcast together again

[@andrewthomas9884]

GREG! ❤ Guest appearance? Either here (e-Trex), or you on Mass office hours?

[@fyziomartin]

Ok, I have to apologize. After I've listened to few seconds of first podcast with Lindsey, I was dissapointed. I have just gave it another try and finished this whole episode and it was brilliant. So once again- thank you for your work, its great.