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"The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition." - Thomas Edison

The Daily Tonic is a two to five-minute read sharing science-backed health news and tips, all while getting you to crack a smile or even lol on occasion.

Wednesday. So much news, so little time — Canadian wildfires blanketed New York City with hazy skies, aliens apparently exist, and Apple is rolling out an update to their auto-correct that will no longer change that one swear word to “duck” every time you type it in a message. Well, it’s about ducking time.

It’s also about time we talk about “calorie in, calorie out.” Is nutrition just about calories, or is it more complex than that? Let’s dive in.

Is It Calories, Or Is It Hormones

This is one of the most hotly debated questions in all of nutrition: Is a calorie just a calorie? Some folks will have you believe that all that matters is counting those little units of energy. Others swear it's all about how different food choices and other stressors impact your hormones and inflammation. So, what's the real deal?

Here's the spoiler alert: it's a bit of both. Calories essentially dictate whether you're on the weight gain train or the weight loss express, while hormones control things like hunger and eating behavior.

Let's get one thing clear: all calories count the same. This will make some people lose their minds, but a calorie of broccoli is the same unit of measure as a calorie of Skittles. Saying those two “calories” are different is like saying that a pound of feathers differs from a pound of rocks. Calories, like pounds, are simply a unit of measure. In that sense, all calories are the same.

Anyone telling you otherwise probably has a gimmicky diet plan to sell. Your body is an energy-processing machine. Whenever you consume calories, your body will either use that energy or stash it away. If you don’t consume enough energy to fuel your daily activity, you will have to tap into your energy stores (weight loss). And if you consume more energy than you need to fuel your body, you will have to store that energy away for later (weight gain).

But here's the plot twist: while all calories are the same in terms of their energy content, that isn't the only thing that matters. Our food choices also matter in a big way. So what are you supposed to do to maintain a healthy body weight? Should you walk around with a calorie-counting App and log all your food, or should you just avoid “bad foods” at all costs and hope for the best?

Here's our secret. Aim to eat more protein and fiber. Why? Because these two nutrients are the best friends of both your metabolism and satiety. For every 100 calories of protein you consume, your body will burn up to 30 in the metabolic process. By comparison, your body only burns about 6% to 8% of carbohydrates and a meager 3% to 5% of fats during digestion.

Protein, found in foods like lean meats, poultry, fish, eggs, lentils, and soy, can also reduce hunger by boosting ghrelin, a hormone that tells your cravings to take a hike. The same goes for fiber-rich foods like oats, legumes, veggies, and berries.

Before you completely vilify carbs and fat, remember that they're not the bad guys. They both have their rightful place on your plate. Fats can help you feel fuller for longer, and most fiber-rich foods are carb-based. You also need fats for proper hormonal balance, and carbs are a great source of readily available energy if you lead a very active lifestyle.

The key takeaway? Calorie in, calorie out is ultimately what dictates weight gain and weight loss, but your food choices are what impact your appetite and your metabolism. If you want to take control of your eating habits without feeling like you're starving or obsessively counting every calorie, including protein and fiber in every meal might be the way to go. You'll eat more, burn more, manage cravings and hunger, and all without the stress. Now, doesn't that sound like a diet plan you could get behind?

Together with Noom

How many of us have tried to embark on shedding pounds to no avail?

We know losing weight can be a challenge for us all. Through a combination of psychology, technology, and human coaching, Noom unlocks your secret to sustainable weight loss and helps you form and maintain healthy eating habits that work for you. By equipping people with the wisdom and power of behavioral psychology, Noom believes in helping everyone build long-lasting, positive habits! Lose weight through behavior change, not fad dieting!

Tonic Shots

1. Summertime Bone Broth

It may seem like a crazy concept, but bone broth should be a staple all year round. It is packed with nutrients and supports healing and soothing the digestive tract! Give this simple bone broth recipe a shot!

2. Are Oats Good Or Bad?

Oats are high in fiber, but are they good for you? Some readers were NOT HAPPY in the comments the last time we mentioned oats in the newsletter. Here is a good write-up on whether oatmeal is good or bad for you. The short version — it depends.

3. Low Fat, Low Carb Pancakes

You had me at pancakes! Check out this recipe for a delicious way to pack some protein into your breakfast.