Health By Design

Simple, science-backed habits for more energy, fat loss, sleep, and focus—without the noise. Weekly episodes + daily clips. Faith, real food, and tiny experiments you can try today. Follow for your next win.

Scripture passages

• Ezekiel 4:9 (the “six-grain bread” verse). Bible Gateway
• Deuteronomy 8:8 (the “Seven Species”). Bible Gateway
• Numbers 13:23 (grapes, pomegranates, and figs). Bible Gateway

Complete-protein logic (grains + legumes) and sprouting

• FAO/WHO Expert Consultation on protein quality (PDCAAS → DIAAS). FAOHome+1
• “Complementarity of Amino Acids in Cooked Pulse–Cereal Blends” (Nutrients, 2021). PMC
• “Sprouted Grains: A Comprehensive Review” (Nutrients, 2019) — phytase & mineral availability. PubMed+1

Honey: wounds & cough (plus infant safety)

• “Honey in Wound Healing: An Updated Review” (2021). PMC
• “Honey for URTI symptoms: systematic review & meta-analysis” (BMJ EBM, 2021). BMJ Evidence-Based Medicine+1
• CDC: Do not give honey to infants under 12 months (botulism prevention). CDC+1

Grapes & pomegranates: heart markers

• Pomegranate consumption lowers systolic/diastolic BP (2024 meta-analysis of RCTs). PubMed
• Grape polyphenols: modest BP reduction (meta-analysis). PMC
• Grape products: improvements in LDL/oxidized-LDL (meta-analysis). PubMed
• Urolithin A (gut-derived from pomegranate ellagitannins): randomized human trials. PMC+1

Figs & dates: digestion and glycemia

• Fig paste for functional constipation (8-week RCT). PubMed
• Dates’ glycemic index in healthy and T2D subjects (Nutrition Journal, 2011). PMC
• Almonds with carbs blunt post-meal glucose (dose-response trial). PubMed

Extra-virgin olive oil: near-term labs and long-term outcomes

• High-phenolic EVOO → lower LDL oxidation (EUROLIVE; Ann Intern Med). ACP Journals
• EVOO polyphenols improve HDL function (ATVB RCT, 2014). AHA Journals
• Mediterranean diet + EVOO lowers major cardiovascular events (PREDIMED, republished 2018). New England Journal of Medicine
• Oleocanthal’s “ibuprofen-like” activity (Nature). Nature
• EU/EFSA permitted health claim: olive-oil polyphenols help protect LDL from oxidation (conditions apply). European Food Safety Authority+1

Salt, potassium, and iodine

• WHO sodium guidance (≤2,000 mg/day for adults). World Health Organization
• American Heart Association on sodium limits and where most sodium hides. www.heart.org
• Salt Substitute and Stroke Study (SSaSS; NEJM 2021): K-salt mix lowered stroke/CV events. New England Journal of Medicine

NIH ODS: iodized salt and thyroid health; note many specialty salts are not iodized. Office of Dietary Supplements