Intuitiv spisning

"Sunde romkugler helt uden raffineret sukker!" Dadler bliver solgt som det naturlige, rene valg, mens det hvide sukker fra sukkerskålen er blevet skurken i sundhedsdebatten.I denne uge undersøger Sophie Birch, hvordan sukker gik fra at være en luksusvare for de rige til noget, vi moralsk skal kontrollere. Hun ser også på, hvad forskningen faktisk siger, og om der overhovedet er forskel på naturligt og raffineret sukker. 🧁🎧 Næste gang: porno og de kropsidealer, den er med til at skabe.Kilder finder du i shownotes.Følg Sund Fornuft og få endnu mere indhold og afmystificering på både TikTok og Instagram.Vært: Sophie BirchProducer og post-produktion: Kasper MøllerSoMe-videoer: Kasper Møller og Rose VermehrenRedaktør: Sidsel Kaae NørgaardLitteraturlisteChoo V L, Viguiliouk E, Blanco Mejia S, Cozma A I, Khan T A, Ha V et al. Food sources of fructose-containing sugars and glycaemic control: systematic review and meta-analysis of controlled intervention studies BMJ 2018; 363 :k4644 doi:10.1136/bmj.k4644  Crawford R. Healthism and the Medicalization of Everyday Life. International Journal of Health Services. 1980;10(3):365-388. doi:10.2190/3H2H-3XJN-3KAY-G9NY EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck, D., Bohn, T., Castenmiller, J., de Henauw, S., Hirsch-Ernst, K. I., Knutsen, H. K., Maciuc, A., Mangelsdorf, I., McArdle, H. J., Naska, A., Peláez, C., Pentieva, K., Siani, A., Thies, F., Tsabouri, S., Adan, R., Emmett, P., Galli, C., . . . Vinceti, M. (2022). Tolerable upper intake level for dietary sugars. EFSA Journal, 20(2), Article e07074. https://doi.org/10.2903/j.efsa.2022.7074Gonzalez, J.T. Are all sugars equal? Role of the food source in physiological responses to sugars with an emphasis on fruit and fruit juice. Eur J Nutr 63, 1435–1451 (2024). https://doi.org/10.1007/s00394-024-03365-3 Gøbel, Erik: sukkerraffinaderi i Lex på lex.dk. Hentet 23. oktober 2026 fra https://lex.dk/sukkerraffinaderi Hansen, Peter Wessel (2020) — En sød sag: Monopoler, karteller og retfærdige priser i 1780’ernes København Huang, Y., Chen, Z., Chen, B., Li, J., Yuan, X., Li, J., Wang, W., Dai, T., Chen, H., Wang, Y., Wang, R., Wang, P., Guo, J., Dong, Q., Liu, C., Wei, Q., Cao, D., & Liu, L. (2023). Dietary sugar consumption and health: Umbrella review. BMJ, 381, Article e071609. https://doi.org/10.1136/bmj-2022-071609Overgaard, S. S. (2005). Fra mangel til overflod. Ernæring og sundhed 1905-2005. Suhrs Seminarium. World Health Organization. (2015). Guideline: Sugars intake for adults and children. https://www.who.int/publications/i/item/9789241549028Der er anvendt klip fra følgende kilder: TV2: Go' Morgen Danmark og Go' Aften Live: Litteraturlistehttps://www.facebook.com/go.tv2.dk/videos/lige-nu-er-det-helt-ude-af-kontrolrikke-ulriksen-%C3%B8nsker-et-opg%C3%B8r-med-vores-sukke/1098843879383868/  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Granola fra bunden, frokostsalater og et køleskab fuld af lækre varer. What I eat in a day-videoerne fylder meget i feedet, og Sophie Birch har et lidt anstrengt forhold til dem.Men formatet er ikke kun dårligt, siger Sophie, hør hvorfor i denne uge, hvor hun også undersøger, hvad forskningen siger om, hvordan mad-content påvirker os, og hvorfor en WIEIAD-video altid er et medieprodukt og aldrig bare en helt almindelig dag. 🎬Følg Sund Fornuft og få endnu mere indhold og afmystificering på både TikTok og Instagram.Vært: Sophie BirchProducer og post-produktion: Kasper MøllerSoMe-videoer: Kasper Møller og Rose VermehrenRedaktør: Sidsel Kaae NørgaardLitteraturlisteBordo, S. (1993). Unbearable weight: Feminism, Western culture, and the body. University of California Press.Danmarks Radio. (2026). Løgnen i dit feed [Dokumentarserie]. DRTV. https://www.dr.dk/drtv/serie/loegnen-i-dit-feed_510207 Goffman, E. (1959). The presentation of self in everyday life. Doubleday.Herrick, S. S., Hallward, L., & Duncan, L. R. (2021). “This is just how I cope”: An inductive thematic analysis of eating disorder recovery content created and shared on TikTok using #EDrecovery. International Journal of Eating Disorders, 54(4), 516–526. https://doi.org/10.1002/eat.23463  Lei, L. S. M., Newman, E., Rydzewska-Fazekas, E., & Açar, Ş. (2026). A systematic review of food diary vlogs on social media: Implications for body image and disordered eating. Social Science Research Network. https://doi.org/10.2139/ssrn.6357941 Lupton, D. (1995). The imperative of health: Public health and the regulated body. SAGE Publications.Olsen, S. B. (2026). Når sundhed trender: Kvalitativ undersøgelse af TikToks sundhedsdiskurser [Bachelorprojekt, Københavns Professionshøjskole].Pfender, E. J., Wanzer, C. V., Kuijpers, K. L., & Bleakley, A. (2026). Your media diet is impacting your actual diet: The effects of influencer “What I Eat in a Day” YouTube videos on influencer perceptions and nutrition behaviors. Digital Health, 12. https://doi.org/10.1177/20552076261416379 Powell, J., & Pring, T. (2024). The impact of social media influencers on health outcomes: Systematic review. Social Science & Medicine, 340, Article 116472. https://doi.org/10.1016/j.socscimed.2023.116472 Roorda, B. A., & Cassin, S. E. (2025). A review of food-related social media and its relationship to body image and disordered eating. Nutrients, 17(2), Article 342. https://doi.org/10.3390/nu17020342 Rounsefell, K., Gibson, S., McLean, S., Blair, M., Molenaar, A., Brennan, L., Truby, H., & McCaffrey, T. A. (2020). Social media, body image and food choices in healthy young adults: A mixed methods systematic review. Nutrition & Dietetics, 77(1), 19–40. https://doi.org/10.1111/1747-0080.12581 Wu, Y., Kemps, E., & Prichard, I. (2024). Digging into digital buffets: A systematic review of eating-related social media content and its relationship with body image and eating behaviours. Body Image, 48, Article 101650. https://doi.org/10.1016/j.bodyim.2023.101650 Der er anvendt klip fra følgende kilder:https://www.tiktok.com/@ayria_rutledge https://www.tiktok.com/@paigeshay__https://www.tiktok.com/@jemmavioletthttps://www.tiktok.com/@olivia_anne_evans  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Episoden berører spiseforstyrrelser. Har du det svært med krop eller mad, kan du få gratis og anonym rådgivning hos Somenta.Hendes hot take: hun laver ikke What I eat in a day-videoer, selvom det er noget af det, følgerne efterspørger mest.I denne specialepisode taler Sophie Birch med content creator Anna Brynald om ansvaret ved at have en krop og en hverdag, som mange ser op til. Anna fortæller om at blive påvirket af creators som ung, om sin egen svære periode med mad og krop og om de valg, hun tager i dag. Hun deler ikke bikinibilleder, der poserer. Hun gemmer øllen på Roskilde. Og så er der en 10.000-skridt-challenge, der tog en drejning, hun ikke havde set komme. 🌈Det handler også om farverigt tøj, kropsbehåring og hvorfor vi bør tale om strukturer frem for enkelte menneskers kroppe.Følg Sund Fornuft og få endnu mere indhold og afmystificering på både TikTok og Instagram.Vært: Sophie BirchGæst: Anna BrynaldProducer og post-produktion: Kasper MøllerSoMe-videoer: Kasper Møller og Rose VermehrenRedaktør: Sidsel Kaae Nørgaard Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Klokken er 5.17. Han er allerede vågen. Han træner i mørke, spiser clean og tager et koldt bad. Han mediterer og holder sig fra porno og sociale medier. Men han filmer det hele til TikTok. 🎥Winter Arc er trenden, hvor man bruger månederne frem mod nytår på intensiv selvforbedring. I denne uge undersøger Sophie Birch, hvorfor det er så tiltalende at overvinde sig selv. Hvad siger trenden om vores idéer om sundhed, disciplin og det gode liv? Hun læser trenden som en slags religion med sine egne bud og spørger, hvornår disciplin holder op med at være et værktøj og bliver et bevis på, at man er god nok.For der er ikke noget galt i at ville forbedre sig selv. Men skaber du et liv, du gerne vil have – eller en version af dig selv, du føler, du skal være?🎧 Næste gang: porno og seksuel sundhed.Følg Sund Fornuft og få endnu mere indhold og afmystificering på både TikTok og Instagram.Vært: Sophie BirchProducer og post-produktion: Kasper MøllerSoMe-videoer: Kasper Møller og Rose VermehrenRedaktør: Sidsel Kaae NørgaardLitteraturlisteAssociated Press. (2024, December 31). It’s called the “Winter Arc.” And for some, it’s replacing New Year’s resolutions. AP News. Ansari, S., Iqbal, N., Asif, R., Hashim, M., Farooqi, S. R., & Alimoradi, Z. (2024). Social media use and well-being: A systematic review and meta-analysis. Cyberpsychology, Behavior, and Social Networking, 27(10), 704–719. https://doi.org/10.1089/cyber.2024.0001Bills, E., Muir, S. R., Stackpole, R., & Egan, S. J. (2025). Perfectionism and compulsive exercise: A systematic review and preliminary meta-analysis. Eating and Weight Disorders, 30, Article 5. https://doi.org/10.1007/s40519-024-01704-1Danielsen, H. E., Finserås, T. R., Andersen, A. I. O., Hjetland, G. J., Woodfin, V., & Skogen, J. C. (2024). Mirror, mirror on my screen: Focus on self-presentation on social media is associated with perfectionism and disordered eating among adolescents. Results from the “LifeOnSoMe”-study. BMC Public Health, 24, Article 2466. https://doi.org/10.1186/s12889-024-19317-9Foucault, M. (1977). Discipline and punish: The birth of the prison. Pantheon Books. Foucault, M. (1991). Governmentality. In G. Burchell, C. Gordon, & P. Miller (Eds.), The Foucault effect: Studies in governmentality. University of Chicago Press. Foster, C. (2024, October 24). What is TikTok’s viral winter arc challenge and should you do it? The Independent. Gruest, V., & Walter, N. (2026). Lifting the screen on fitspiration: A meta-analysis. Health Communication. Advance online publication. https://doi.org/10.1080/10410236.2026.2653191Halpin, M., Richard, A., & B. (2025). When help is harm: Health, lookism and self-improvement in the manosphere. Sociology of Health & Illness, *47*(3), e70015. https://doi.org/10.1111/1467-9566.70015.Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674Nepon, T., Flett, G. L., & Hewitt, P. L. (2024). Perfectionism, self-image goals and compassionate goals in health and mental health: A longitudinal analysis. Assessment, 31(7), 1492–1507. https://doi.org/10.1177/07342829241239997Osenk, I., Williamson, P., & Wade, T. D. (2020). Does perfectionism or pursuit of excellence contribute to successful learning? A meta-analytic review. Psychological Assessment, 32(10), 972–983. https://doi.org/10.1037/pas0000942Petrakaki, D., Hilberg, E., & Waring, J. (2018). Between empowerment and self-discipline: Governing patients’ conduct through technological self-care. Social Science & Medicine, 213, 146–153. https://doi.org/10.1016/j.socscimed.2018.07.043Sanjeevkumar, S. (2024, October 9). What is the “Winter Arc,” and why are people acting like it’s a double XP event? The TikTok fitness trend explained. Know Your Meme.Weedston, L. (2024, October 14). What’s up with the “Winter Arc” TikTok trend? The Daily Dot.Zhu, Y., et al. (2021). How self-tracking and the quantified self promote health and well-being: Systematic review. Journal of Medical Internet Research, 23(9), e25171. https://doi.org/10.2196/25171 TIK TOKDani Banchev [@offpxrnmovement]. “You’re either ALL IN or you stay out”. TikTok video, 10. juni 2024. https://www.tiktok.com/@offpxrnmovement/video/7377087536700640517?q=no%20porn%20no%20masturbation%20no%20distractions&t=1793006805893  stay_strong_brother©[@stay_strong_brother]. “fuck your motivation!”. TikTok video, 17. maj 2023. https://www.tiktok.com/@stay_strong_brother/video/7234141065144552731?q=fuck%20motivation&t=1793007796850  The Diary Of A CEO[@steven]. “Where can I become a better version of myself?”. TikTok video, 30. september 2026. https://www.tiktok.com/@steven/video/7691340789934296342?q=become%20the%20best%20version%20of%20yourself&t=1793008289930   Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Sophie Birch har en tilståelse: hun ejer fem gua sha-sten og to tørbørster og masserer sit ansigt. Hun troede længe, at det hele havde en dokumenteret effekt, meeen er det nu også rigtigt?På sociale medier bliver lymfedrænage solgt som løsningen på hævelser, uren hud og tunghed i kroppen. I denne uge ser Sophie på, hvad lymfesystemet faktisk gør, hvornår lymfedrænage er relevant behandling -  og som altid hvad forskningen siger 🔬🎧 Næste gang: Winter arc.Følg Sund Fornuft og få endnu mere indhold og afmystificering på både TikTok og Instagram.Vært: Sophie BirchProducer og post-produktion: Kasper Møller og Adam Blinkenberg KochSoMe-videoer: Kasper Møller og Rose VermehrenRedaktør: Sidsel Kaae NørgaardLitteraturlisteAboushanab, T. S., & AlSanad, S. (2018). Cupping therapy: An overview from a modern medicine perspective. Journal of Acupuncture and Meridian Studies, 11(3), 83–87. https://doi.org/10.1016/j.jams.2018.02.001Ahn, S.-H., Hwang, U.-J., Han, H. S., Kim, J.-H., Lee, H.-J., Jeon, Y.-R., Lee, H. H., & Hwang, A.-H. (2025). Comparative effects of facial roller and Gua Sha massage on facial contour, muscle tone, and skin elasticity: Randomized controlled trial. Journal of Cosmetic Dermatology, 24(6), e70236. https://doi.org/10.1111/jocd.70236Cramer, H., Klose, P., Teut, M., Rotter, G., Ortiz, M., Anheyer, D., Linde, K., & Brinkhaus, B. (2020). Cupping for patients with chronic pain: A systematic review and meta-analysis. The Journal of Pain, 21(9–10), 943–956. https://doi.org/10.1016/j.jpain.2020.01.002Ezzo, J., Manheimer, E., McNeely, M. L., Howell, D. M., Weiss, R., Johansson, K. I., Bao, T., Bily, L., Tuppo, C. M., Williams, A. F., & Karadibak, D. (2015). Manual lymphatic drainage for lymphedema following breast cancer treatment. Cochrane Database of Systematic Reviews, 2015(5), CD003475. https://doi.org/10.1002/14651858.CD003475.pub2Hayes, S. C., Singh, B., Reul-Hirche, H., Bloomquist, K., Johansson, K., Jönsson, C., & Plinsinga, M. L. (2022). The effect of exercise for the prevention and treatment of cancer-related lymphedema: A systematic review with meta-analysis. Medicine & Science in Sports & Exercise, 54(8), 1389–1399. https://doi.org/10.1249/MSS.0000000000002918International Society of Lymphology Executive Committee. (2023). The diagnosis and treatment of peripheral lymphedema: 2023 consensus document of the International Society of Lymphology. Lymphology, 56(4), 133–151. PubMedKlein, A. V., & Kiat, H. (2015). Detox diets for toxin elimination and weight management: A critical review of the evidence. Journal of Human Nutrition and Dietetics, 28(6), 675–686. https://doi.org/10.1111/jhn.12286Lee, M. S., Choi, T.-Y., Kim, J.-I., & Choi, S.-M. (2010). Using Guasha to treat musculoskeletal pain: A systematic review of controlled clinical trials. Chinese Medicine, 5, 5. https://doi.org/10.1186/1749-8546-5-5Lin, Y., Yang, Y., Zhang, X., Li, W., Li, H., & Mu, D. (2022). Manual lymphatic drainage for breast cancer-related lymphedema: A systematic review and meta-analysis of randomized controlled trials. Clinical Breast Cancer, 22(5), e664–e673. https://doi.org/10.1016/j.clbc.2022.01.013Qiao, J., et al. (2022). Effect of manual lymphatic drainage on breast cancer-related postmastectomy lymphedema: A meta-analysis of randomized controlled trials. Cancer Nursing, 45(6), E850–E857. https://doi.org/10.1097/NCC.0000000000001061Qureshi, N. A., Ali, G. I., Abushanab, T. S., El-Olemy, A. T., Alqaed, M. S., El-Subai, I. S., & Al-Bedah, A. M. N. (2017). History of cupping (Hijama): A narrative review of literature. Journal of Integrative Medicine, 15(3), 172–181. https://doi.org/10.1016/S2095-4964(17)60339-XThompson, B., Gaitatzis, K., Janse de Jonge, X., Blackwell, R., & Koelmeyer, L. A. (2021). Manual lymphatic drainage treatment for lymphedema: A systematic review of the literature. Journal of Cancer Survivorship, 15(2), 244–258. https://doi.org/10.1007/s11764-020-00928-1Thorup, L., Hjortdal, A., Boedtkjer, D. B., Thomsen, M. B., & Hjortdal, V. (2023). The transport function of the human lymphatic system: A systematic review. Physiological Reports, 11(11), e15697. https://doi.org/10.14814/phy2.15697Wittenkamp, M. C., Christensen, J., Vinther, A., & Juhl, C. B. (2025). The effect of exercise in patients with lower limb lymphedema: A systematic review. Acta Oncologica, 64, 484–498. https://doi.org/10.2340/1651-226X.2025.42560Yue, L. (2023). Understandings and misunderstandings of gua sha: A discussion from the perspective of scientific multiculturalism. Cultures of Science, 6(3), 269–277. https://doi.org/10.1177/20966083231200044TIK TOK:Nickfraserr [@nickfraserr]. “Here’s a simple lymphatic drainage routine”. TikTok video, 25. marts 2026. https://www.tiktok.com/@nickfraserr/video/7621266251922312455?q=lymphatic%20drainage&t=1791990409063oscar.patel [@oscar.patel]. “How To Drain Lymphatic Fluid & Activate The Fascia”. TikTok video, 10. juli 2026. https://www.tiktok.com/@oscar.patel/video/7660693832069025046?q=lymphatic%20drainage&t=1791990409063 Rodman [@maxrodman]. “Save  this for later you are welcome”. TikTok video, 14. december 2025. https://www.tiktok.com/@maxrodman/video/7583708519493340446?q=lymphatic%20drainage&t=1791990409063  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Måltidskasser med kalorieindhold, tælleapps i reklamer og influencere, der anbefaler dem til et ungt publikum. I denne uge ser Sophie Birch på kalorietælling, der nu igen dukker op på YouTube og TikTok.Hun er nuanceret: kalorietælling kan være brugbart i nogle sammenhænge. Men tallet i appen er ikke så præcist, som det ser ud. Hvorfor er de blevet så kulturelt ladede? Episoden slutter med en lille challenge: så lyt med til slut. 📲 Find Sophies guide med øvelserne på Instagram.🎧 Næste gang: lymfedrænage.Følg Sund Fornuft og få endnu mere indhold og afmystificering på både TikTok og Instagram.Vært: Sophie BirchProducer og post-produktion: Adam Blinkenberg KochSoMe-videoer: Markus Juul og Rose VermehrenRedaktør: Sidsel Kaae NørgaardLitteraturlisteAnderberg, I., Kemps, E., & Prichard, I. (2025). The link between the use of diet and fitness monitoring apps, body image and disordered eating symptomology: A systematic review. Body Image, 52, 101836. doi:10.1016/j.bodyim.2024.101836Babbott, K. M., Cavadino, A., Brenton-Peters, J., Consedine, N. S., & Roberts, M. (2023). Outcomes of intuitive eating interventions: A systematic review and meta-analysis. Eating Disorders, 31(1), 33–63. doi:10.1080/10640266.2022.2030124Bordo, S. (1993). Unbearable weight: Feminism, Western culture, and the body. University of California Press.Burrows, T. L., Ho, Y. Y., Rollo, M. E., & Collins, C. E. (2019). Validity of dietary assessment methods when compared to the method of doubly labeled water: A systematic review in adults. Frontiers in Endocrinology, 10, 850. doi:10.3389/fendo.2019.00850Capuano, E., Oliviero, T., Fogliano, V., & Pellegrini, N. (2018). Role of the food matrix and digestion on calculation of the actual energy content of food. Nutrition Reviews, 76(4), 274–289. doi:10.1093/nutrit/nux072Crawford, R. (1980). Healthism and the medicalization of everyday life. International Journal of Health Services, 10(3), 365–388. doi:10.2190/3H2H-3XJN-3KAY-G9NYLittlewood, J. A., Lourenço, S., Iversen, C. L., & Hansen, G. L. (2016). Menu labelling is effective in reducing energy ordered and consumed: A systematic review and meta-analysis of recent studies. Public Health Nutrition, 19(12), 2106–2121. doi:10.1017/S1368980015003468Lupton, D. (1995). The imperative of health: Public health and the regulated body. SAGE.Polivy, J., & Herman, C. P. (1985). Dieting and binging: A causal analysis. American Psychologist, 40(2), 193–201. doi:10.1037/0003-066X.40.2.193Raber, M., Liao, Y., Rara, A., Schembre, S. M., Krause, K. J., Strong, L., Daniel-MacDougall, C., & Basen-Engquist, K. (2021). A systematic review of the use of dietary self-monitoring in behavioural weight loss interventions: Delivery, intensity and effectiveness. Public Health Nutrition, 24(17), 5885–5913. doi:10.1017/S136898002100358X Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Sophie Birch spiser intuitivt og er stor fortaler for det. På sociale medier er begrebet dog blevet fordrejet: til et vægttabskoncept, til "kroppen craver naturligt uforarbejdet mad" eller bare til endnu flere regler.I denne uge går Sophie tilbage til, hvor begrebet kommer fra, og gennemgår de 10 principper, det bygger på. For du kan sagtens spise en salat meget lidt intuitivt og en Snickers meget intuitivt. 🧠Intuitiv spisning er et "it's not that deep"-take på mad. Det handler om at slippe noget af kontrollen, lytte til kroppens signaler og lade mad være mad.📲 Følg med på Instagram, hvor Sophie deler en lille guide med en øvelse til hvert princip.🎧 Næste gang: kalorietælling. Følg Sund Fornuft og få endnu mere indhold og afmystificering på både TikTok og Instagram.Vært: Sophie BirchProducer og post-produktion: Kasper Møller og Adam Blinkenberg KochSoMe-videoer: Kasper Møller og Rose VermehrenRedaktør: Sidsel Kaae Nørgaard LitteraturlisteBabbott, K. M., Cavadino, A., Brenton-Peters, J., Consedine, N. S., & Roberts, M. (2023). Outcomes of intuitive eating interventions: A systematic review and meta-analysis. Eating Disorders, 31(1), 33–63. https://doi.org/10.1080/10640266.2022.2030124Grider, H. S., Douglas, S. M., & Raynor, H. A. (2021). The influence of mindful eating and/or intuitive eating approaches on dietary intake: A systematic review. Journal of the Academy of Nutrition and Dietetics, 121(4), 709–727.e1. https://doi.org/10.1016/j.jand.2020.10.019Hall, K. D., & Guo, J. (2017). Obesity energetics: Body weight regulation and the effects of diet composition. Gastroenterology, 152(7), 1718–1727.e3. https://doi.org/10.1053/j.gastro.2017.01.052Hensley-Hackett, K., Bosker, J., Keefe, A., Reidlinger, D., Warner, M., D'Arcy, A., & Utter, J. (2022). Intuitive eating intervention and diet quality in adults: A systematic literature review. Journal of Nutrition Education and Behavior, 54(12), 1099–1115. https://doi.org/10.1016/j.jneb.2022.08.008Messer, M., Tylka, T. L., Fuller-Tyszkiewicz, M., & Linardon, J. (2023). Does body appreciation predict decreases in eating pathology via intuitive eating? A longitudinal mediation analysis. Body Image, 44, 150–159. https://doi.org/10.1016/j.bodyim.2022.08.014 Polivy, J., Coleman, J., & Herman, C. P. (2005). The effect of deprivation on food cravings and eating behavior in restrained and unrestrained eaters. International Journal of Eating Disorders, 38(4), 301–309. https://doi.org/10.1002/eat.20195 Tribole, E., & Resch, E. (1995). Intuitive eating: A recovery book for the chronic dieter: Rediscover the pleasures of eating and rebuild your body image. St. Martin's Press.van Baak, M. A., & Mariman, E. C. M. (2023). Obesity-induced and weight-loss-induced physiological factors affecting weight regain. Nature Reviews Endocrinology, 19, 655–670. https://doi.org/10.1038/s41574-023-00887-4  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

En sodavand, der fodrer dine tarmbakterier. Kaffe med protein. En snack med ekstra fibre. Når maden kan gøre noget for dig, hvorfor så nøjes med almindelig mad?Superfoods er ude, og functional foods er inde. I denne uge ser Sophie Birch på, hvad begrebet egentlig dækker over, hvor forskningen står solidt, og hvor markedsføringen løber hurtigere end evidensen. Undervejs tager hun en probiotisk sodavand under luppen og smager på den. 🔬Functional foods skal ikke afskaffes, men mad har altid haft funktioner. Den må gerne have en funktion, men den behøver ikke at have et job.Følg Sund Fornuft og få endnu mere indhold og afmystificering på både TikTok og Instagram.Vært: Sophie BirchProducer og post-produktion: Kasper MøllerSoMe-videoer: Kasper Møller og Rose VermehrenRedaktør: Sidsel Kaae NørgaardLitteraturlisteGarvey, S. M., Mah, E., Blonquist, T., Kaden, V. N., & Spears, J. L. (2022). The probiotic Bacillus subtilis BS50 decreases gastrointestinal symptoms in healthy adults: A randomized, double-blind, placebo-controlled trial. Gut Microbes, 14(1), 2122668. https://doi.org/10.1080/19490976.2022.2122668  Granato, D., Barba, F. J., Bursać Kovačević, D., Lorenzo, J. M., Cruz, A. G., & Putnik, P. (2020). Functional foods: Product development, technological trends, efficacy testing, and safety. Annual Review of Food Science and Technology, 11, 93–118. https://doi.org/10.1146/annurev-food-032519-051708Hajzer, Z. E., Alibrahem, W., Kharrat Helu, N., Oláh, C., & Prokisch, J. (2025). Functional foods in clinical trials and future research directions. Foods, 14(15), 2675. https://doi.org/10.3390/foods14152675Ma, Z. F., Liu, S., Fu, C., Zhou, S., & Lee, Y. Y. (2026). Functional foods in health promotion and disease prevention: Innovations, evidence and challenges. Foods, 15(4), 764. https://doi.org/10.3390/foods15040764Scrinis, G. (2013). Nutritionism: The science and politics of dietary advice. Columbia University Press.Shahidi, F., & Ambigaipalan, P. (2015). Phenolics and polyphenolics in foods, beverages and spices: Antioxidant activity and health effects—A review. Journal of Functional Foods, 18, 820–897. https://doi.org/10.1016/j.jff.2015.06.018Slavin, J. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417–1435. https://doi.org/10.3390/nu5041417Temple, N. J. (2022). A rational definition for functional foods: A perspective. Frontiers in Nutrition, 9, 957516. https://doi.org/10.3389/fnut.2022.957516 Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. S. (2014). Cholesterol-lowering effects of oat β-glucan: A meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 100(6), 1413–1421. https://doi.org/10.3945/ajcn.114.086108Demonty, I., Ras, R. T., van der Knaap, H. C. M., Duchateau, G. S. M. J. E., Meijer, L., Zock, P. L., Geleijnse, J. M., & Trautwein, E. A. (2009). Continuous dose-response relationship of the LDL-cholesterol-lowering effect of phytosterol intake. The Journal of Nutrition, 139(2), 271–284. https://doi.org/10.3945/jn.108.095125TIK TOK:Bob Sandhu [@bobsandhuofficial]. “Unlock the benefits of functional foods for better health!”. TikTok video, 24. august 2024. https://www.tiktok.com/@bobsandhuofficial/video/7406515520368938271?q=functional%20foods&t=1790074517707Harry Thorn [@harrythorncoaching]. “My top 3 functional foods ”. TikTok video, 12. december 2022. https://www.tiktok.com/@harrythorncoaching/video/7176359536943566085?q=functional%20foods&t=1790074517707 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

I Sund Fornufts første bonusepisode får Sophie Birch besøg af Melanie Christiansen, som har haft BED (binge eating disorder) i mange år.Hendes hot take: man behøver ikke have overvægt for at have BED.De taler om hvordan det føles at leve med en usynlig spiseforstyrrelse og om vejen ud. De diskuterer også deres forskellige syn på sundhed, da recovery kan se meget forskellig ud.Episoden handler om spiseforstyrrelser. Kan du genkende noget af det, kan du få gratis og anonym rådgivning hos Somenta.Følg Sund Fornuft på TikTok og Instagram.Vært: Sophie Birch Gæst: Melanie Christiansen Producer og post-produktion: Kasper Møller og Frederik Schultz SoMe-videoer: Frederik Schultz og Rose Vermehren Redaktør: Sidsel Kaae Nørgaard Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Sophie udforsker healthmaxxing – optimering af sundhed til ekstreme – som udgår fra biohackingmiljøet. Episoden analyserer fire undertyper: protein-, fiber- og sleepmaxxing samt clean eating. Pointen er sjældent selve sundhedsrådet, men idéen om konstant optimization. Health is not an aesthetic. Vært: Sophie Birch Producer og post-produktion: Kasper Møller og Adam Blinkenberg KochRedaktør: Sidsel Kaae NørgaardFølg Sund Fornuft på TikTok og Instagram.LitteraturlisteBaron, K. G., Abbott, S., Jao, N., Manalo, N., & Mullen, R. (2017). Orthosomnia: Are Some Patients Taking the Quantified Self Too Far? Journal of Clinical Sleep Medicine, 13(2), 351–354. https://doi.org/10.5664/jcsm.6472 Bonfanti, R. C., Melchiori, F., Teti, A., Albano, G., Raffard, S., Rodgers, R. F., & Lo Coco, G. (2025). The association between social comparison in social media, body image concerns and eating disorder symptoms: A systematic review and meta-analysis. Body Image, 52, 101841. https://doi.org/10.1016/j.bodyim.2024.101841Blomhoff, R., Andersen, R., Arnesen, E. K., Christensen, J. J., Eneroth, H., Erkkola, M., Gudanaviciene, I., Halldorsson, T. I., Høyer-Lund, A., Lemming, E. W., Meltzer, H. M., Pitsi, T., Schwab, U., Siksna, I., Thorsdottir, I., & Trolle, E. (2023). Nordic Nutrition Recommendations 2023. Nordic Council of Ministers. https://doi.org/10.6027/nord2023-003Crawford, R. (1980). Healthism and the medicalization of everyday life. International Journal of Health Services, 10(3), 365–388. https://doi.org/10.2190/3H2H-3XJN-3AYJ-9H3HFestinger, L. (1954). A theory of social comparison processes. Human Relations, 7(2), 117–140. https://doi.org/10.1177/001872675400700202Gallicchio, L., & Kalesan, B. (2009). Sleep duration and mortality: A systematic review and meta-analysis. Journal of Sleep Research, 18(2), 148–158. https://doi.org/10.1111/j.1365-2869.2008.00732.xGonçalves, J. M. S. (2025). Orthorexia nervosa and social media: A literature review [Conference abstract]. European Psychiatry, 68(S1), S686–S687. https://doi.org/10.1192/j.eurpsy.2025.1397Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O’Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010Itani, O., Jike, M., Watanabe, N., & Kaneita, Y. (2017). Short sleep duration and health outcomes: A systematic review, meta-analysis, and meta-regression. Sleep Medicine, 32, 246–256. https://doi.org/10.1016/j.sleep.2016.08.006Lane, M. M., Gamage, E., Du, S., Ashtree, D. N., McGuinness, A. J., Gauci, S., Baker, P., Lawrence, M., Rebholz, C. M., Srour, B., Touvier, M., Jacka, F. N., O’Neil, A., Segasby, T., & Marx, W. (2024). Ultra-processed food exposure and adverse health outcomes: Umbrella review of epidemiological meta-analyses. BMJ, 384, e077310. https://doi.org/10.1136/bmj-2023-077310Lupton, D. (2016). The quantified self. Polity Press.Madsen, D. Ø. (2026). Maxxing culture: A preliminary conceptual mapping [Preprint]. SSRN. https://doi.org/10.2139/ssrn.6745978McComb, S. E., & Mills, J. S. (2019). Orthorexia nervosa: A review of psychosocial risk factors. Appetite, 140, 50–75. https://doi.org/10.1016/j.appet.2019.05.005Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608Ng, Q. X., Lee, D. Y. X., Yau, C. E., Han, M. X., Liew, J. J. L., Teoh, S. E., Ong, C., Yaow, C. Y. L., & Chee, K. T. (2024). On orthorexia nervosa: A systematic review of reviews. Annals of Nutrition and Metabolism, 80(4), 345–358. https://doi.org/10.1159/000536379Powell, J., & Pring, T. (2024). The impact of social media influencers on health outcomes: Systematic review. Social Science & Medicine, 340, 116472. https://doi.org/10.1016/j.socscimed.2023.116472Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: A series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445. https://doi.org/10.1016/S0140-6736(18)31809-9Styrelsen for Fødevarer, Landbrug og Fiskeri. (n.d.). De officielle kostråd. De officielle kostrådTagawa, R., Watanabe, D., Ito, K., Otsuyama, T., Nakayama, K., Sanbongi, C., & Miyachi, M. (2022). Synergistic effect of increased total protein intake and strength training on muscle strength: A dose-response meta-analysis of randomized controlled trials. Sports Medicine - Open, 8, 110. https://doi.org/10.1186/s40798-022-00508-wTIKTOK:the.fitdad_[@ the.fitdad_]. "HealthMaxxing in 60 seconds." TikTok video, 13. juni 2026.https://www.tiktok.com/@the.fitdad_/video/7650783248712305953?q=health%20maxxin&t=1788852480583annalina.ai [@annalina.ai ]. "Bet youve never heard of the last few… niche healthmaxxing knowledge." TikTok video, 07. september 2026.https://www.tiktok.com/@annalina.ai/video/7682443763192515854?q=health%20maxxin&t=1788852480583Maia [@healthydollemporium]. “I’m not a doctor! Just a girl that’s super interested in health/…”. TikTok video, 22. marts 2026. https://www.tiktok.com/@healthydollemporium/video/7620056437686865154 Bar [@beingbarley]. “Wellness Habits That Make a Huge Difference Without Extremes”. TikTok video, 23. august 2026. https://www.tiktok.com/@beingbarley/video/7677147644568816918?q=healthmaxxing&t=1788853297855Caleb Ulffers [@calebulffers]. “I’m not over protein maxxing and you shouldn’t be either”. TikTok video, 9. juni 2026. https://www.tiktok.com/@calebulffers/video/7649445931594550559?q=protein%20maxxing&t=1788855492412Zoe [@join_zoe]. “Have you heard about fibermaxxing?”. TikTok video, 7. juni 2025. https://www.tiktok.com/@join_zoe/video/7513142978265763094?q=fibermaxxing&t=1788941309106 Hayden [@hmck_fit]. “Sleep maxing hacks that have skyrocketed my sleep quality”. TikTok video, 30. juni 2026. https://www.tiktok.com/@hmck_fit/video/7657240333004197142?q=sleep%20maxxing&t=1788855756579Nicolette Pian [@npfit23]. “Genuienly messed with my body so bad”. TikTok video, 27. juli 2026. https://www.tiktok.com/@npfit23/video/7667233662429203743?q=healthmaxxing%20so%20hard%20I%20now%20get%20stomach%20pain%20whenever%20I%20eat%20processed%20foods&t=1788855980105 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.