Know Your Norm": A Comprehensive Evidence-Based Content Guide on Nutrition, Lifestyle, and Health Literacy (200 Educational Posts)

This resource presents a complete, structured educational content plan consisting of 200 ready-to-publish posts developed for the health education project "Know Your Norm" (Russian: «Знай свою норму»). The project is designed to promote evidence-based health literacy among general audiences through accessible, practical, and scientifically grounded content. Philosophical foundation: The project is built on the principle formulated by Paracelsus in the 16th century: "All things are poison, and nothing is without poison; the dosage alone makes it so a thing is not a poison." The core idea is that benefit is determined not by quantity, but by the correct dose — the body needs exactly as much as the norm requires, and everything in excess becomes harmful. Main topics covered: The 200 posts are organized into thematic sections, including: Daily nutritional norms (water, protein, fats, carbohydrates, fiber, sugar, salt) Vitamins and minerals (ADEK vitamins, iron, magnesium, zinc, calcium, vitamin D) with emphasis on safe dosages and risks of self-supplementation Sports nutrition and supplements (creatine, beta-alanine, protein, omega-3, collagen, "fat burners") Reading food labels and identifying hidden sugar, salt, and marketing tricks Debunking popular health myths (detox, superfoods, alkaline diet, spot reduction, 10,000 steps myth) Psychology of eating (emotional eating, nighttime binges, boredom eating, social overeating) Sleep, stress, and their impact on weight and metabolism Popular diets analysis (keto, Mediterranean, DASH, intermittent fasting, paleo, carnivore, vegan) Medical conditions and nutrition (prediabetes, insulin resistance, gastritis, anemia, hypothyroidism, gout, kidney stones, IBS, migraines) Life stages and special conditions (pregnancy, adolescence, aging over 50, athletes) Practical tools (healthy plate method, weekly meal planning, grocery lists, doctor visit checklists, annual blood test checklist) Target audience: General public interested in evidence-based health information, content creators, health educators, nutrition students, and anyone seeking reliable guidance on nutrition and lifestyle without fanaticism or pseudoscience. Disclaimer: This material is intended for educational and informational purposes only. It is not a substitute for professional medical, dietary, or nutritional advice. All norms mentioned (e.g., 30 ml of water per kg of body weight, 1–2 g of protein per kg) are general guidelines for healthy adults and must be adjusted by a qualified healthcare professional based on individual conditions such as kidney, heart, or metabolic diseases. Readers are encouraged to consult a physician and obtain laboratory tests before starting any supplementation or dietary changes.