Sund Fornuft

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Matcha-latte, saunagus, UPF, Red Light Therapy. Er der hacks at hente for at booste din sundhed, eller er det, det rene fup? I et boblende lydunivers hjælper vanecoach og ernærings - og sundhedsekspert Sophie Birch dig med at bruge din sunde fornuft, når hun sætter sundhedstrends under lup og fortæller hvad der passer og hvad der ikke gør. Om Sophie Birch: Sophie Birch har en professionsbachelor i Ernæring og Sundhed. Hun er Vane- og overspisningscoach og frivillig hos Foreningen for spiseforstyrrelse og Selvskade. Hun har selv haft en spiseforstyrrelse og bruger også i dag sine sociale kanaler til at de-influere de mange, som føler sig fanget ind i bestemte sundhedstrends uden effekt.

Episodes

  1. 15H AGO

    Kreatin

    I har talt, og jeg har lyttet! Kreatin popper op i mit feed konstant, og de fleste af jer vil vide: Er det den ultimative "cheat code" til træningen, eller er det bare endnu et produkt med god branding? I denne episode tager vi et kæmpe reality check på et af de mest populære kosttilskud i verden. Jeg dykker ned i alt fra muskelvækst og energi til de nyeste nørdede studier om hjertehjælp for kvinder i overgangsalderen. Vi kommer omkring: Hvad er det overhovedet? Hvordan virker det? Vi snakker ATP-batterier og eksplosiv energi – forklaret så alle kan være med. Junglen af produkter: Monohydrat vs. fancy navne med strukturformler på bøtten. Hvad skal du rent faktisk bruge penge på? Hvem er det til? Er det kun for dem, der lever i fitnesscentret, eller kan vi alle få noget ud af det? Fundamentet: Hvorfor kreatin aldrig kan redde dig, hvis din søvn, kost og træning sejler. Kreatin er ikke b******t, men det er heller ikke et mirakel. Det er "parmesan-osten" på din pasta – det løfter retten, hvis den er god i forvejen, men det gør ikke kogt pasta uden salt til et festmåltid. Som altid runder jeg af med en solid kilde-gang, så du ved præcis, hvad forskningen (og ikke bare TikTok) siger. Lyt med og bliv klogere, før du tager din næste scoop!   Vært: Sophie Birch Producer, post-produktion og SoMe-video: Kasper Møller Redaktør: Sidsel Kaae Nørgaard   Litteraturliste Antonio, J., Brown, A. F., Candow, D. G., et al. (2025). Part II common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 22(1). https://doi.org/10.1080/15502783.2024.2441760 Kazeminasab, F., Kerchi, A. B., Sharafifard, F., Zarreh, M., Forbes, S. C., Camera, D. M., Lanhers, C., Wong, A., Nordvall, M., Bagheri, R., & Dutheil, F. (2025). The Effects of Creatine Supplementation on Upper- and Lower-Body Strength and Power: A Systematic Review and Meta-Analysis. Nutrients, 17(17), 2748. https://doi.org/10.3390/nu17172748 Kreider, R. B., Gonzalez, D. E., Hines, K., Gil, A., & Bonilla, D. A. (2025). Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports. Journal of the International Society of Sports Nutrition, 22(sup1), 2488937. https://doi.org/10.1080/15502783.2025.2488937 Liu, S., Huang, N., Wu, W. et al. The impact of creatine supplementation associated with resistance training on muscular strength and lean tissue mass in the aged: a systematic review and meta-analysis. Eur Rev Aging Phys Act 22, 26 (2025). https://doi.org/10.1186/s11556-025-00392-9 Naeini, E.K., Eskandari, M., Mortazavi, M. et al. Effect of creatine supplementation on kidney function: a systematic review and meta-analysis. BMC Nephrol 26, 622 (2025). https://doi.org/10.1186/s12882-025-04558-6 Ranisavljev M, Todorovic N, Stajer V and Ostojic SM (2024) Post-marketing surveilance study of creatine-guanidinoacetic acid safety in healthy adults. Front. Nutr. 11:1414308. doi: 10.3389/fnut.2024.1414308 Der er anvendt klip fra følgende kilder: https://www.tiktok.com/@everwellhub https://www.tiktok.com/@hayleymadiganfitness https://www.tiktok.com/@marthagraeff Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

    11 min

  2. APR 29

    Elektrolytter

    I denne episode af Sund Fornuft dykker Sophie Birch ned i en af tidens største sundhedstrends: Elektrolytter. Vi bliver bombarderet med reklamer for farverige pulverposer og "kvanteinspirerede" hydrerings-matrixer, der lover alt fra bedre fokus til øjeblikkelig restitution. Men har vi overhovedet brug for dem? Vi undersøger blandt andet: Hvad er elektrolytter egentlig? En guide til de mineraler, der styrer din krops elektriske signaler. Biohacking eller bare god marketing? Hvorfor almindeligt vand pludselig ikke føles "godt nok" længere. Præstationsfremmer eller placebo? Vi ser på, hvem der rent faktisk har gavn af ekstra salte (hint: det er nok ikke dig, der tager 45 minutter i det lokale fitnesscenter). Tømmermænd og sygdom: Kan en elektrolytdrik redde din søndag, eller findes der et billigere alternativ i dit køkkenskab? Vi skiller videnskab fra varm luft og ser på, hvordan optimeringskulturen har gjort en basal kropsfunktion til et livsstilsprodukt. Vært: Sophie Birch Producer, post-produktion og SoMe-video: Kasper Møller Redaktør: Sidsel Kaae Nørgaard Litteraturliste De Brier, N., Borra, V., Berry, D. C., Zideman, D., Singletary, E., De Buck, E., & International Liaison Committee on Resuscitation First Aid Task Force (2025). Oral Rehydration Beverages for Treating Exercise-Associated Dehydration: A Systematic Review, Part II. The Effectiveness of Alternatives to Carbohydrate-Electrolyte Drinks. Journal of athletic training, 60(1), 55–69. https://doi.org/10.4085/1062-6050-0686.22 Fan, P. W., Burns, S. F., & Lee, J. K. W. (2020). Efficacy of ingesting an oral rehydration solution after exercise on fluid balance and endurance performance. Nutrients, 12(12), 3826. https://doi.org/10.3390/nu12123826 Jula, A. (2024). Sodium – a systematic review for Nordic Nutrition Recommendations 2023. Food & Nutrition Research, 68, 10319. https://doi.org/10.29219/fnr.v68.10319 Ly, N. Q., Hamstra‑Wright, K. L., & Horswill, C. A. (2023). Post‑exercise rehydration in athletes: Effects of sodium and carbohydrate in commercial hydration beverages. Nutrients, 15(22), 4759. https://doi.org/10.3390/nu15224759 Muñoz-Urtubia, N., Vega-Muñoz, A., Estrada-Muñoz, C., Salazar-Sepúlveda, G., Contreras-Barraza, N., & Castillo, D. (2023). Healthy Behavior and Sports Drinks: A Systematic Review. Nutrients, 15(13), 2915. https://doi.org/10.3390/nu15132915 Nordic Council of Ministers. (2023). Nordic Nutrition Recommendations 2023 (6th ed.). Nordic Council of Ministers. Hentet fra: https://www.norden.org/da/node/81400 Peden, D. L., Funnell, M. P., Reynolds, K. M., & Kenefick, R. W. (2023). Post‑exercise rehydration: Comparing the efficacy of three commercial oral rehydration solutions. Frontiers in Sports and Active Living, 5, 1158167. https://doi.org/10.3389/fspor.2023.1158167 Scholey, A., Ayre, E., Stock, A.‑K., Verster, J. C., & Benson, S. (2020). Effects of Rapid Recovery on alcohol hangover severity: A double‑blind, placebo‑controlled, randomized, balanced crossover trial. Journal of Clinical Medicine, 9(7), 2175. https://doi.org/10.3390/jcm9072175 Sisse Fagt, T. C., Biltoft‑Jensen, A., Matthiessen, J., Christensen, C., Rosenlund Sørensen, M., Henriksen, K., McClure, S., & Trolle, E. (2026). Danskernes kostvaner 2021–2024. DTU Fødevareinstituttet. Hentet fra: https://www.food.dtu.dk/om-os/faciliteter-og-infrastruktur/nationale-kostundersoegelser  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

    11 min

  3. APR 22

    Sødestoffer vs. sukker

    Har sukkerfri produkter fået et ufortjent "bad rep"? I denne episode af Sund Fornuft tager ernæringsekspert og vanecoach Sophie Birch fat i en af de mest ophedede debatter i sundhedsjunglen: Sødestoffer vs. sukker.   I denne episode dykker vi ned i: Naturlighedsfælden: Hvorfor vi automatisk tror, at noget fra en plante er sundere end noget fra et laboratorium (spoiler: sukker er også kemi!). Aspartam-frygten: Hvad betyder det egentlig, når WHO kalder det "muligvis kræftfremkaldende" – og hvor mange dåser sodavand skal du faktisk drikke, før det bliver et problem? Vægt og mavefornemmelse: Kan light-produkter hjælpe på vægten, og hvorfor får man egentlig "dum numse" af for meget sukkerfrit slik?   Vært: Sophie Birch Producer, post-produktion og SoMe-video: Kasper Møller Redaktør: Sidsel Kaae Nørgaard   Litteraturliste Azad, M. B., Abou-Setta, A. M., Chauhan, B. F., Rabbani, R., Lys, J., Copstein, L., Mann, A., Jeyaraman, M., Reid, A. E., Fiander, M., MacKay, D. S., McGavock, J., Wicklow, B., & Zarychanski, R. (2017). Nonnutritive sweeteners and cardiometabolic health: A systematic review and meta-analysis of randomized controlled trials and prospective cohort studies. Canadian Medical Association Journal, 189(28), E929–E939. ttps://doi.org/10.1503/cmaj.161390 EFSA ANS Panel (EFSA Panel on Food Additives and Nutrient Sources added to Food), 2013. Scientific Opinion on the re-evaluation of aspartame (E 951) as a food additive. EFSA Journal2013;11(12):3496, 263 pp. doi:10.2903/j.efsa.2013.3496 Higgins, K. A., & Mattes, R. D. (2019). A randomized controlled trial contrasting the effects of 4 low-calorie sweeteners and sucrose on body weight in adults with overweight or obesity. The American journal of clinical nutrition, 109(5), 1288–1301. https://doi.org/10.1093/ajcn/nqy381 Joint FAO/WHO Expert Committee on Food Additives (JECFA). (2023). Evaluation of certain food additives: Aspartame. Geneva: World Health Organization. Hentet fra: https://www.who.int/publications/i/item/9789240083059 Laviada-Molina, H., Molina-Segui, F., Pérez-Gaxiola, G., Cuello-García, C., Arjona-Villicaña, R., Espinosa-Marrón, A., & Martinez-Portilla, R. J. (2020). Effects of nonnutritive sweeteners on body weight and BMI in diverse clinical contexts: Systematic review and meta-analysis. Obesity reviews : an official journal of the International Association for the Study of Obesity, 21(7), e13020. https://doi.org/10.1111/obr.13020 Miller, P. E., & Perez, V. (2014). Low-calorie sweeteners and body weight and composition: A meta-analysis of randomized controlled trials and prospective cohort studies. The American Journal of Clinical Nutrition, 100(3), 765–777. https://doi.org/10.3945/ajcn.113.082826 World Health Organization. (2023). Use of non-sugar sweeteners: WHO guideline. Geneva: World Health Organization. Hentet fra: https://www.who.int/publications/i/item/9789240073616   Der er anvendt klip fra følgende kilder: https://www.tiktok.com/@healthyemmie https://www.tiktok.com/@dr_idz https://www.tiktok.com/@1percent.wellness https://www.tiktok.com/@noahglenncarter Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

    14 min

  4. APR 15

    Red Light Therapy

    Er du også stødt på influenter og 'longevity-eksperter' med de sci-fi-agtige red light therapy-masker eller sågår hele lyspaneler, som de står foran? Er der noget om snakken, når de hævder, at det kan reducere rynker, give dig mere energi, bedre restitution og mindre inflammation i kroppen? Hør med når jeg i dag i Sund Fornuft finder ud af, om det giver god mening at investere i 'red light therapy'-trenden eller om der faktisk finder bedre alternativer til de ufatteligt dyre masker og paneler.   Vært: Sophie Birch Producer, post-produktion og SoMe-video: Kasper Møller Redaktør: Sidsel Kaae Nørgaard   Litteraturliste Armstrong, D. (2025). The changing discourse of healthism: A contextual analysis. Sociology of Health & Illness, 47(7), e70073. https://doi.org/10.1111/1467-9566.70073 Barone-Rochette, G., Cochard, L., Billeres, M. et al. Lights-on for Cardiovascular Disease: Can Red and Near Infrared Light Treatment Help the Recovery Process?. Ann Biomed Eng 54, 1–12 (2025). https://doi.org/10.1007/s10439-025-03884-y Glass G. E. (2023). Photobiomodulation: A Systematic Review of the Oncologic Safety of Low-Level Light Therapy for Aesthetic Skin Rejuvenation. Aesthetic surgery journal, 43(5), NP357–NP371. https://doi.org/10.1093/asj/sjad018 Lupton, D. (2016). The quantified self: A sociology of self-tracking. Polity Press. Munjal A, Loeffler B, Fitzhugh M ... The impact of rurality and hospital proximity on melanoma staging during COVID-19: A retrospective cohort study Journal of the American Academy of Dermatology, 2025; 93, 493-494 Product Insights. (2025). Skincare tech gadgets with FDA clearance vs. those with only CE marking: What’s the real difference? Alibaba Product Insights. Hentet fra https://www.alibaba.com/product-insights/skincare-tech-gadgets-with-fda-clearance-vs-those-with-only-ce-marking-what-s-the-real-difference.html Park, Sang Hyun MDa; Park, Seong Oh MD, PhDb; Jung, Jae-A MD, PhDc,*. Clinical study to evaluate the efficacy and safety of home-used LED and IRED mask for crow’s feet: A multi-center, randomized, double-blind, sham-controlled study. Medicine 104(7):p e41596, February 14, 2025. | DOI: 10.1097/MD.0000000000041596 SeekRedLight. (2025). Do you need eye protection for red light therapy? Complete safety guide. Hentet fra https://www.seekredlight.com/articles/do-you-need-eye-protection-for-red-light-therapy   Sun, W., Zhuang, Z., Yang, L. et al. Effectiveness of photobiomodulation therapy in improving health indicators in obese patients: a systematic review and meta-analysis of RCTs. BMC Complement Med Ther 25, 133 (2025). https://doi.org/10.1186/s12906-025-04874-2   Therabody, Inc. (2025). At-home LED light therapy for skin rejuvenation: A 12-week clinical study. ICHGCP Clinical Trials Registry. NCT07408128. https://ichgcp.net/clinical-trials-registry/543521   Episoden anvender klip fra følgende kilder: https://www.tiktok.com/@np.miranda https://www.tiktok.com/@secretaestheticsbham https://www.tiktok.com/@barrettplasticsurgery https://www.tiktok.com/@ssofiasolis Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

    17 min

  5. APR 8

    Reformer Pilates

    Lean, long muscles. Det er hvad du får, hvis du dyrker reformer pilates. Eller hvad? I dag skal det handle om det allestedsnærværende fænomen, der igen har fået en opblomstring især på sociale medier. Kan det passe, at man kan få lækre, lange muskler af at dyrke pilates, eller er der måske nogle andre fordele at hente? Find ud af det i dagens afsnit af Sund fornuft, hvor jeg gennemgår alt hvad vi ved om pilates og reformer pilates.   Vært: Sophie Birch Producer, lyddesign og SoMe-highlight: Kasper Møller Redaktør: Sidsel Kaae Nørgaard   Litteraturliste Franks, J., Thwaites, C., & Morris, M. E. (2023). Pilates to improve core muscle activation in chronic low back pain: A systematic review. Healthcare (Basel, Switzerland), 11(10), 1404. https://doi.org/10.3390/healthcare11101404 Latey, P. (2001). The Pilates method: History and philosophy. Journal of Bodywork and Movement Therapies, 5(4), 275–282. https://doi.org/10.1054/jbmt.2001.0237 Markula, P. (2004). “Tuning into one’s self”: Foucault’s technologies of the self and mindful fitness. Sociology of Sport Journal, 21(3), 302–321. Miyamoto, G. C., Costa, L. O., & Cabral, C. M. (2013). Efficacy of the Pilates method for pain and disability in patients with chronic nonspecific low back pain: A systematic review with meta-analysis. Brazilian Journal of Physical Therapy, 17(6), 517–532. https://doi.org/10.1590/S1413-35552012005000127 Pilates, J. H., & Miller, W. J. (1998). Pilates’ return to life through contrology. Presentation Dynamics. https://archive.org/details/pilatesreturntol00jose Pinto, J. R., Santos, C. S., Souza Soares, W. J., Silveira Ramos, A. P., Scoz, R. D., Teixeira de Júdice, A. F., Alves Ferreira, L. M., Baltazar Mendes, J. J., & Amorim, C. F. (2022). Is Pilates better than other exercises at increasing muscle strength? A systematic review. Heliyon, 8(11), e11564. https://doi.org/10.1016/j.heliyon.2022.e11564 Stone, R. J., & Stone, J. A. (2011). Atlas of skeletal muscles (7. udg.). McGraw-Hill. Wells, C., Kolt, G. S., Marshall, P., Hill, B., & Bialocerkowski, A. (2014). The effectiveness of Pilates exercise in people with chronic low back pain: A systematic review. PloS One, 9(7), e100402. https://doi.org/10.1371/journal.pone.0100402 Der er anvendt klip fra følgende: https://www.tiktok.com/@danggmya https://www.tiktok.com/@serenaatthompson https://www.tiktok.com/@embodywithem https://www.youtube.com/watch?v=6WiiiEgUOMQ https://www.youtube.com/watch?v=fwQ1PrED9IE  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

    17 min

  6. APR 1

    Solcreme

    Solen er over os igen og halleluja for det, men hvordan var det nu lige med den der solcreme? Er det fortsat fornuftigt at bruge, eller forhindrer den faktisk at vi får den D-vitamin vi skal bruge? Og er den også gift for vores kroppe? I dag taler jeg om solcreme, UVA - og UVB-stråler, kemiske filtre, de klassiske solråd, rynker, fedtet hud, D-vitamin og meget, meget mere. Bliv klar til solens stråler med dagens afsnit af Sund Fornuft.   Vært: Sophie Birch Producer, post-produktion, lyddesign og SoMe-video: Kasper Møller Redaktør: Sidsel Kaae Nørgaard   Litteraturliste (apa) Brunner, A. S., Haddad, S., Weise, J. J., Wagenpfeil, S., Vogt, T., & Reichrath, J. (2025). Malignant melanoma: The relationship between sunscreen use and cancer risk — A systematic review and meta-analysis. Anticancer Research, 45(9), 3595–3603. https://doi.org/10.21873/anticanres.17724 DR Nyheder. (2026, 21. februar). Emil Thorup langer ud efter TV2 efter solcreme-shitstorm. DR. https://www.dr.dk/nyheder/kultur/emil-thorup-langer-ud-efter-tv2-efter-solcreme-shitstorm European Chemicals Agency. (2021). Opinion on the safety assessment of UV filters oxybenzone (benzophenone-3) and octinoxate. https://echa.europa.eu Kræftens Bekæmpelse & Sundhedsstyrelsen. (2025). Solbeskyttelse – anbefalinger. https://www.cancer.dk og https://www.sst.dk Kræftens Bekæmpelse. (2025). Sådan vælger du solcreme. https://www.cancer.dk Kwa, M., Ravi, M., Elhage, K., Schultz, L., & Lim, H. W. (2025). The risk of ultraviolet exposure for melanoma in Fitzpatrick skin types I–IV: A 20-year systematic review with meta-analysis for sunburns. Journal of the European Academy of Dermatology and Venereology, 39(7), 1239–1253. https://doi.org/10.1111/jdv.20316 Roszell, K., & Mohammad, T. F. (2025). The role of sunscreen in protection from melanoma. Dermatologic Clinics, 43(3), 389–397. https://doi.org/10.1016/j.det.2025.03.006 Roland-McGowan, J., Diehl, K., Tobey, T., Shafer, A., Clement, P., Wisco, O. J., Ortega-Loayza, A. G., & Leachman, S. (2025). Perception, quality, and accuracy of sunscreen content on TikTok: SkinMedia cross-sectional content analysis. JMIR Dermatology, 8, e70010. https://doi.org/10.2196/70010 Silva, E. S. D., Tavares, R., Paulitsch, F. D. S., & Zhang, L. (2018). Use of sunscreen and risk of melanoma and non-melanoma skin cancer: A systematic review and meta-analysis. European Journal of Dermatology, 28(2), 186–201. https://doi.org/10.1684/ejd.2018.3251 Sundhedsstyrelsen. (2025). UV-indeks og solbeskyttelse. https://www.sst.dk Thieden, E., Philipsen, P. A., Heydenreich, J., & Wulf, H. C. (2006). UV radiation exposure related to age, sex, occupation, and sun behavior based on time-stamped personal dosimeter readings. Archives of Dermatology, 142(9), 1127–1133. https://doi.org/10.1001/archderm.142.9.1127 Ünal, S., & Demirel Öğüt, N. (2025). Dermatologists' way of informative content about dermatology and cosmetology on social media. Journal of Cosmetic Dermatology, 24(7), e70148. https://doi.org/10.1111/jocd.70148 Wilson, L. T., Chu, C., Wang, S. Q., Amponin, R., Williams, J. D., Southall, M. D., & Ejaz, S. (2025). Retrospective Review of Dermal Safety Studies of Organic Sunscreens. Journal of Drugs in Dermatology, 24(9), 897–903. https://doi.org/10.36849/jdd.9191 World Health Organization. (2022). The effect of occupational exposure to solar ultraviolet radiation on malignant skin melanoma and non-melanoma skin cancer: A systematic review and meta-analysis. https://www.who.int/publications/i/item/9789240040830   Der er anvendt klip fra: https://www.youtube.com/shorts/8Eb-M1eywpY https://podimo.com/dk/shows/q-og-co?episode=c3269b82-895a-49a1-aa16-71dd3a456d92&utm_shared=true (Q&CO fra d. 26/2/26) https://www.tiktok.com/@ambardriscoll https://www.tiktok.com/@anna.the.nurse https://www.tiktok.com/@amelia0livia Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

    19 min

  7. MAR 25

    Skinny is back!

    Hvordan kan det være at tyndhed er et ideal, der hitter så meget lige nu? Og jeg mener ikke bare slank. Jeg mener sådan rigtig tynd. Kraveben, der står tydeligt frem. Hofteben, der kan ses gennem tøjet. Bleg hud. Tyndt hår. Den der skrøbelige, næsten porcelænsagtige æstetik. Hør med i dag, hvor jeg gennemgår 'Skinny is back!'-trenden, hvor jeg også gennemgår de fysiske konsekvenser, ekkoet fra 90'ernes 'heroin chic', algoritmer, Ozempic-body og meget, meget mere.   Vært: Sophie Birch Teknik, post-produktion og SoMe-highlight: Kasper Møller Redaktør: Sidsel Kaae Nørgaard   Litteraturliste Andersen, A., et al. (2023). Comparison of prevalence and mental health problems across symptom frequency of self-reported binge-eating disorder in a community sample of adolescents. [Tidsskrift indsættes]. Bordo, S. (1993). Unbearable weight: Feminism, Western culture, and the body. University of California Press. Bourdieu, P. (1984). Distinction: A social critique of the judgement of taste. Harvard University Press. Bratman, S. (1997). Health food junkie. Broadway Books. Byrd-Bredbenner, C. (Ed.). (2023). Wardlaw’s perspectives in nutrition (12th ed.). McGraw-Hill Education. Deloitte Access Economics. (2023). The economic cost of eating disorders. Europa-Kommissionen. (2024, February 19). Commission opens formal proceedings against TikTok under the Digital Services Act. https://digital-strategy.ec.europa.eu/en/news/commission-opens-formal-proceedings-against-tiktok-under-digital-services-act Fairburn, C. G. (2008). Cognitive behavior therapy and eating disorders. Guilford Press. Fardouly, J., & Vartanian, L. R. (2016). Social media and body image concerns: Current research and future directions. Current Opinion in Psychology, 9, 1–5. https://doi.org/10.1016/j.copsyc.2015.09.005 Foucault, M. (1975). Discipline and punish: The birth of the prison. Pantheon Books. Gill, R. (2007). Postfeminist media culture: Elements of a sensibility. European Journal of Cultural Studies, 10(2), 147–166. https://doi.org/10.1177/1367549407075898 Goffman, E. (1959). The presentation of self in everyday life. Anchor Books. Goffman, E. (1963). Stigma: Notes on the management of spoiled identity. Prentice-Hall. Gordon, C. M., et al. (2017). Functional hypothalamic amenorrhea: An Endocrine Society clinical practice guideline. Journal of Clinical Endocrinology & Metabolism, 102(5), 1413–1439. https://doi.org/10.1210/jc.2017-00131 Grogan, S. (2016). Body image: Understanding body dissatisfaction in men, women and children (3rd ed.). Routledge. Holland, G., & Tiggemann, M. (2016). A systematic review of the impact of social networking sites on body image and disordered eating outcomes. Body Image, 17, 100–110. https://doi.org/10.1016/j.bodyim.2016.02.008 Misra, M., & Klibanski, A. (2006). Anorexia nervosa and osteoporosis. Reviews in Endocrine & Metabolic Disorders, 7(1–2), 91–99. https://doi.org/10.1007/s11154-006-9005-1 Mountjoy, M., Sundgot-Borgen, J. K., Burke, L. M., et al. (2018). IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update. British Journal of Sports Medicine, 52(11), 687–697. https://doi.org/10.1136/bjsports-2018-099193 Nordic Council of Ministers. (2023). Nordic nutrition recommendations 2023. https://www.norden.org Perloff, R. M. (2014). Social media effects on young women’s body image concerns: Theoretical perspectives and research directions. Sex Roles, 71, 363–377. https://doi.org/10.1007/s11199-014-0384-6 Pollan, M. (2008). In defense of food: An eater’s manifesto. Penguin Press. Rubino, D., et al. (2021). Effect of continued weekly semaglutide vs withdrawal on weight loss maintenance in adults with overweight or obesity. JAMA, 325(14), 1414–1425. https://doi.org/10.1001/jama.2021.3224 Scrinis, G. (2013). Nutritionism: The science and politics of dietary advice. Columbia University Press. Tiggemann, M., & Zaccardo, M. (2015). “Exercise to be fit, not skinny”: The effect of fitspiration imagery on women’s body image. Body Image, 15, 61–67. https://doi.org/10.1016/j.bodyim.2015.06.003 Treasure, J., Duarte, T. A., & Schmidt, U. (2020). Eating disorders. The Lancet, 395(10227), 899–911. https://doi.org/10.1016/S0140-6736(20)30059-3 Wilding, J. P. H., Batterham, R. L., Calanna, S., et al. (2021). Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine, 384(11), 989–1002. https://doi.org/10.1056/NEJMoa2032183 World Health Organization. (2023). Malnutrition. https://www.who.int/news-room/fact-sheets/detail/malnutrition   Der er anvendt klip fra: https://www.tiktok.com/@anna.k.k.e https://www.tiktok.com/@eveolivia_ https://www.youtube.com/watch?v=2LdgfipSX60 https://www.youtube.com/watch?v=muvP3q6Lm-E   https://www.youtube.com/watch?v=oIbhktsxisg Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

    21 min

  8. MAR 18

    Digital detox

    Doomscroller du også? Og er du bange for at være telefonafhængig? Men kan man overhovedet være afhængig af sin telefon? Og hvad siger forskningen, når det kommer til vores brug af sociale medier og smartphones? Lyt med i dag, når Sophie sætter fokus på 'digital detox' og om det egentlig giver mening i teorien. Hør også om de forskellige former for fokus, bliv klogere på dopamin og meget, meget mere i dagens afsnit af Sund fornuft.   Vært: Sophie Birch Teknik, post-produktion og SoMe-highlight: Kasper Møller Redaktør: Sidsel Kaae Nørgaard Litteraturliste  Allcott, Hunt, Luca Braghieri, Sarah Eichmeyer, and Matthew Gentzkow. 2020. "The Welfare Effects of Social Media." American Economic Review 110 (3): 629–76. Orben, A., & Przybylski, A. K. (2019). The association between adolescent well-being and digital technology use. Nature human behaviour, 3(2), 173–182. https://doi.org/10.1038/s41562-018-0506-1 Valkenburg, P. M., Meier, A., & Beyens, I. (2022). Social media use and its impact on adolescent mental health: An umbrella review of the evidence. Current opinion in psychology, 44, 58–68. https://doi.org/10.1016/j.copsyc.2021.08.017 Przybylski, A. K., & Weinstein, N. (2017). A Large-Scale Test of the Goldilocks Hypothesis. Psychological science, 28(2), 204–215. https://doi.org/10.1177/0956797616678438 Ward, A. F., Duke, K., Gneezy, A., & Bos, M. W. (2017). Brain drain: The mere presence of one’s own smartphone reduces available cognitive capacity. Journal of the Association for Consumer Research, 2(2), 140–154. Kushlev, K., Proulx, J., & Dunn, E. W. (2016). Silence your phones: Smartphone notifications increase inattention and hyperactivity. Journal of Experimental Psychology: Human Perception and Performance, 42(8), 1202–1220.https://dl.acm.org/doi/10.1145/2858036.2858359 Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences of the United States of America, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112 Berke J. D. (2018). What does dopamine mean?. Nature neuroscience, 21(6), 787–793. https://doi.org/10.1038/s41593-018-0152-y Lembke, A. (2021). Dopamine Nation: Finding balance in the age of indulgence. Dutton. Smallwood, J., & Schooler, J. W. (2015). The science of mind wandering. Annual Review of Psychology, 66, 487–518. https://doi.org/10.1146/annurev-psych-010814-015331 Twenge, J. M. (2019). iGen: Why Today’s Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy. Atria Books. https://onlinelibrary.wiley.com/doi/abs/10.1111/fcsr.12345 World Health Organization. (2022). WHO guidelines on physical activity and sedentary behaviour. World Health Organization. Episoden indeholder klip fra følgende TikTok-profiler: https://www.tiktok.com/@tiiiziana https://www.tiktok.com/@doctordaanish https://www.tiktok.com/@medical_marls https://www.tiktok.com/@strongbybaylee https://www.tiktok.com/@memesoundeffects.com https://www.tiktok.com/@skibidiboom0 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

    24 min

  9. MAR 11

    Matcha

    Mmmmmmatcha! Er det virkelig sundere og et bedre alternativ til kaffe? Er der forskel på matcha? Og sker der noget, hvis man putter mælk i?  Bliv klogere på hele matcha-trenden, og om den i virkeligheden kan leve op til sin hype i dagens afsnit af Sund Fornuft, hvor Sophie Birch som altid gennemgår trenden og hvad videnskaben faktisk siger. Vært: Sophie Birch  Teknik, post-produktion og SoMe-highlight: Kasper Møller  Redaktør: Sidsel Kaae Nørgaard Litteraturliste: Dette afsnit taget udgangspunkt i følgende kilder: Bauman, Z. (2000). Liquid Modernity. Polity Press. Beck, U. (1992). Risk Society: Towards a New Modernity. Sage Publications. Camfield, D. A., Stough, C., Farrimond, J., & Scholey, A. B. (2014). Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function and mood: A systematic review and meta-analysis. Nutrition Reviews, 72(8), 507–522. https://doi.org/10.1111/nure.12120 Giesbrecht, T., Rycroft, J. A., Rowson, M. J., & De Bruin, E. A. (2010). The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Nutritional Neuroscience, 13(6), 283–290. https://doi.org/10.1179/147683010X12611460764840 Higdon, J. V., & Frei, B. (2003). Tea catechins and polyphenols: Health effects, metabolism, and antioxidant functions. Critical Reviews in Food Science and Nutrition, 43(1), 89–143. https://doi.org/10.1080/10408690390826464 Lupton, D. (2016). The Quantified Self. Polity Press. Marwick, A. E. (2013). Status Update: Celebrity, Publicity, and Branding in the Social Media Age. Yale University Press. Meyer, B. R., White, H. M., McCormack, J. D., et al. (2023). Catechin composition, phenolic content, and antioxidant properties of commercially available bagged, gunpowder, and matcha green teas. Plant Foods for Human Nutrition, 78, 662–669. https://doi.org/10.1007/s11130-023-01121-2 Poole, R., Kennedy, O. J., Roderick, P., Fallowfield, J. A., Hayes, P. C., & Parkes, J. (2017). Coffee consumption and health: Umbrella review of meta-analyses of multiple health outcomes. BMJ, 359, j5024. https://doi.org/10.1136/bmj.j5024 Rietveld, A., & Wiseman, S. (2003). Antioxidant effects of tea: Evidence from human clinical trials. The Journal of Nutrition, 133(10), 3285S–3292S. https://doi.org/10.1093/jn/133.10.3285S The Post. (2025). Social media causes matcha shortage and drives global matcha trend. https://www.thepostathens.com/article/2025/10/matcha-shortage-social-media-trendy Tran, H. H., Mansoor, M., Butt, S. R. R., Satnarine, T., Ratna, P., Sarker, A., Ramesh, A. S., Munoz, C., Jamil, D., & Mohammed, L. (2023). Impact of green tea consumption on the prevalence of cardiovascular outcomes: A systematic review. Cureus, 15(12), e49775. https://doi.org/10.7759/cureus.49775 van Dam, R. M., Hu, F. B., & Willett, W. C. (2020). Coffee, caffeine, and health. The New England Journal of Medicine, 383(4), 369–378. https://doi.org/10.1056/NEJMra1816604 Wilkinson, C. (2014). Banet-Weiser, S. (2012). AuthenticTM the Politics of Ambivalence in a Brand Culture. Journal of Consumer Culture, 14(1), 129-131. https://doi.org/10.1177/1469540513511020 (Original work published 2014) Episoden indeholder klip fra følgende TikTok-profiler: https://www.tiktok.com/@sukimatchaclub https://www.tiktok.com/@miiisheru https://www.tiktok.com/@sophiya.studios https://www.tiktok.com/@briangremlin Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

    19 min

  10. MAR 4

    Saunagus

    Er det bare mig, eller er det som om hele Dk kollektivt har besluttet sig for at det bare er the sh*t at sidde i en sauna med 50 andre mennesker, mens en fyr med overskæg svinger et håndklæde, som gjaldt det hans liv? Så lad os undersøge, om det rent faktisk passer, hvad de siger om saunagus derude. Har det alle fordelene, som fx at man renser ud i kroppen? Og er der også noget, som vi skal være varsomme med? Hør med i dagens afsnit af 'Sund fornuft'.  Litteraturliste:  Ernst, E. (2000). Aromatherapy for health: Fact or fiction? International Journal of Aromatherapy, 12(2), 89–93. Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American Journal of Medicine, 110(2), 118–126. Kukkonen-Harjula, K., & Kauppinen, K. (2006). Health effects and risks of sauna bathing. International Journal of Circumpolar Health, 65(3), 195–205. Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018). Association of sauna bathing with reduced risk of cardiovascular mortality and all-cause mortality. JAMA Internal Medicine, 178(6), 856–857. Lee, M. S., Choi, J., & Posadzki, P. (2012). Aromatherapy for health care: An overview of systematic reviews. Maturitas, 71(3), 257–260. Tipton, M. J., Collier, N., Massey, H., Corbett, J., & Harper, M. (2017). Cold water immersion: kill or cure? Experimental Physiology, 102(11), 1335–1355. Westerlund, A., Uusitalo, A., Smolander, J., & Mikkelsson, M. (2004). The effect of whole-body cryotherapy on hormonal and inflammatory changes in rowers. Scandinavian Journal of Medicine & Science in Sports, 14(4), 260-265. Zhao, J., Zhang, Q., Wang, Y., Li, Y., & Wang, L. (2022). The effect of high ambient temperature on human sperm parameters: A systematic review and meta-analysis. Environmental Science and Pollution Research, 29 (37), 56336–56348. Episoden indeholder klip fra følgende TikTok-profiler: https://www.tiktok.com/@mindset.elevation.shop https://www.tiktok.com/@mindvalley https://www.tiktok.com/@health_haven4 https://www.tiktok.com/@saunatrackerapp https://www.tiktok.com/@the_poop_princess https://www.tiktok.com/@barrettplasticsurgery https://www.tiktok.com/@disruptit https://www.tiktok.com/@quinematic https://www.tiktok.com/@viralgreenscreenhub Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

    17 min

  11. FEB 24

    Ultraforarbejdede fødevarer (UPF)

    Er ultraforarbejdede fødevarer (UPF) super farlige for os? Og er der ikke noget om snakken, når de er så udskældte, som vi ofte hører? Men lad os lige stoppe op en gang og se om det egentlig er virkeligheden, og hvad er egentlig op og ned, når det kommer til ultraforarbejdede fødevarer? Dét undersøger Sophie Birch i dag, hvor hun også forklarer hvad der egentlig definerer en ultraforarbejdet fødevare. Bliv klogere i dagens afsnit af Sund Fornuft. Vært og manus: Sophie Birch Producer, klip og lyddesign: Kasper Møller Redaktør: Sidsel Kaae Nørgaard   Litteraturliste:  Cordova, R., Viallon, V., Fontvieille, E., Peruchet-Noray, L., Jansana, A., Wagner, K. H., Kyrø, C., Tjønneland, A., Katzke, V., Bajracharya, R., Schulze, M. B., Masala, G., Sieri, S., Panico, S., Ricceri, F., Tumino, R., Boer, J. M. A., Verschuren, W. M. M., van der Schouw, Y. T., Jakszyn, P., … Freisling, H. (2023). Consumption of ultra-processed foods and risk of multimorbidity of cancer and cardiometabolic diseases: a multinational cohort study. The Lancet Regional Health – Europe, 35, 100771. https://doi.org/10.1016/j.lanepe.2023.100771 Fødevarestyrelsen. (n.d.). Ultraforarbejdede fødevarer – FAQ og råd om forarbejdede madvarer. Styrelsen for Fødevarer, Landbrug og Fiskeri. Tilgængelig online: https://foedevarestyrelsen.dk/kost-og-foedevarer/alt-om-mad/de-officielle-kostraad/ultraforarbejdede-foedevarer Lane, M. M., et al. (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ, 384, e077310. https://doi.org/10.1136/bmj-2023-077310 Mendoza, K., Smith-Warner, S. A., Rossato, S. L., Khandpur, N., Manson, J. E., Qi, L., Rimm, E. B., Mukamal, K. J., Willett, W. C., Wang, M., Hu, F. B., Mattei, J., & Sun, Q. (2024). Ultra-processed foods and cardiovascular disease: analysis of three large US prospective cohorts and a systematic review and meta-analysis of prospective cohort studies. Lancet Regional Health – Americas, 37, 100859. https://doi.org/10.1016/j.lana.2024.100859 Monteiro, C. A., et al. (2019). Ultra-processed foods, diet quality, and health using the NOVA classification system. Public Health Nutrition, 22(1), 5–17. https://pubmed.ncbi.nlm.nih.gov/30487819 Nordic Council of Ministers. (2023). Nordic Nutrition Recommendations 2023: Integrating health and sustainability (Publication No. 2023:003). https://www.norden.org/en/publication/nordic-nutrition-recommendations-2023   Episoden indeholder klip fra følgende TikTok-profiler: https://www.tiktok.com/@cleankitchennutrition https://www.tiktok.com/@amierhaidarmd https://www.tiktok.com/@h3alth.and.wellness https://www.tiktok.com/@foodtest.top Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

    14 min
  • 11 Episodes

About

Matcha-latte, saunagus, UPF, Red Light Therapy. Er der hacks at hente for at booste din sundhed, eller er det, det rene fup? I et boblende lydunivers hjælper vanecoach og ernærings - og sundhedsekspert Sophie Birch dig med at bruge din sunde fornuft, når hun sætter sundhedstrends under lup og fortæller hvad der passer og hvad der ikke gør. Om Sophie Birch: Sophie Birch har en professionsbachelor i Ernæring og Sundhed. Hun er Vane- og overspisningscoach og frivillig hos Foreningen for spiseforstyrrelse og Selvskade. Hun har selv haft en spiseforstyrrelse og bruger også i dag sine sociale kanaler til at de-influere de mange, som føler sig fanget ind i bestemte sundhedstrends uden effekt.

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  • Creator
    Podimo Studio
  • Years Active
    2K
  • Episodes
    11
  • Rating
    Clean
  • Copyright
    © PODIMO STUDIO
  • Show Website
    Sund Fornuft

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