How to avoid superstitions in health and eating habits using first principles?

Good question, this line of thinking is very useful. Looking at health and diet through "first principles" is, in essence, about "getting back to basics, returning to common sense." It means stripping away the flashy layers of "guru theories" and "miracle foods" to see what the underlying, fundamental logic truly is.

Let me give you an analogy, like repairing a car. A novice might hear someone say, "If the car shakes, change the spark plugs." This is experience, an analogy. But an experienced mechanic starts from first principles: "Why is the car shaking? Because the engine combustion isn't smooth. Why isn't combustion smooth? It could be a problem with the fuel, air, or ignition system." Then he'll go check the fuel supply, air intake, and ignition systems. This is first principles thinking – not starting from "what others do," but from "what is the essence of this matter."

In health and diet, we can grasp a few fundamental, almost unchanging "axioms":

1. The Law of Conservation of Energy (Your "Body Bank")

This is the most hardcore, most fundamental rule. You can imagine your body as a bank account.

• Income: Everything you eat (food, drinks) contains calories; this is like depositing money.
• Expenditure: Your basal metabolism (what you burn even when resting), daily activities, and exercise are all like spending money.

Debunking Myths:

• "Eating carbs/staple foods at night makes you fat"
  • First Principles Thinking: The fundamental reason for gaining weight is "total income > total expenditure." The calories in that bowl of rice you eat at night don't automatically double just because it's 8 PM. Your body doesn't care about the time; it only recognizes how much you've 'deposited' and 'spent' over the entire day. As long as the overall balance is even or in deficit, you won't gain weight. The problem isn't "eating at night," but whether you're eating an additional large bowl after already consuming enough calories for the day.
• "XX diet, lose weight without dieting or exercise"
  • First Principles Thinking: This violates the law of conservation of energy. Any method that helps you lose weight is essentially creating a "calorie deficit" (expenditure > income). This either means the food you eat has fewer calories (e.g., meal replacements instead of regular meals) or your metabolism or activity level has increased. There are no exceptions. If someone claims you can lose weight out of thin air, they're likely a magician, not a nutritionist.

2. The Human Body is a Precise "Chemical Plant"

Your body needs various "raw materials" to function, repair, and build. These raw materials are: macronutrients (protein, carbohydrates, fats) and micronutrients (vitamins, minerals).

• Protein: The building blocks, used to construct and repair muscles, organs, hair, etc.
• Carbohydrates: The primary fuel, providing the most direct energy for your brain and body.
• Fats: Reserve energy and crucial functional substances, used to produce hormones, form cell membranes, etc.
• Vitamins/Minerals: The "lubricants" and "catalysts" that ensure the chemical reactions in the entire plant run smoothly.

Debunking Myths:

• "Lemon water/fruit and vegetable juices can detoxify"
  • First Principles Thinking: The human body's most powerful "detoxification" systems are the liver and kidneys; they are top-tier chemical plants and filters working 24/7. A glass of lemon water is essentially just water, a small amount of Vitamin C, and citric acid. Its "detoxification" essence is simply that you've drunk enough water, helping your kidneys perform their natural function better. Giving all the credit to lemon is giving it too much credit. If you want to "detox," you'd be better off drinking more plain water, ensuring adequate sleep, and reducing alcohol intake – these are the actions that truly support your liver and kidneys.
• "You must eat XX superfood to be healthy"
  • First Principles Thinking: No single food is perfect and can provide all nutrients. The key to health lies in the diversity and balance of "raw materials." Avocados and chia seeds are good, but if you only eat these every day and nothing else, you'll still be malnourished. Conversely, someone who doesn't eat these "trendy foods" but has a balanced daily diet of vegetables, fruits, meat, eggs, dairy, and staple foods will be much healthier. Don't deify any single food; focus on your overall "grocery basket."

How to Apply This in Daily Life?

It's simple: the next time you hear a tempting health or diet recommendation, don't rush to follow the trend. Instead, try asking yourself a few "whys":

1. What is its underlying logic? Does it align with the law of conservation of energy, or is it performing magic?
2. How does it affect my "chemical plant"? Does it provide the "raw materials" I need, or is it promoting a single "miracle ingredient"?
3. How does my body naturally work? Does this new method support my body's natural mechanisms (like liver and kidney function), or is it claiming a miracle that "overturns" the body's rules?

Once you get used to thinking this way, you'll find that 90% of diet myths and "intelligence tax" products will burst like bubbles before your eyes. You'll become more focused on the balance of your diet, controlling your total calorie intake, and developing healthy lifestyle habits, rather than frantically chasing every "new trend."

Ultimately, health is simple; it's found in every balanced meal, every peaceful night's sleep, and every enjoyable workout.