Fredrik Nyström is a professor of internal medicine at Linköping University and has conducted research for over 30 years in areas such as metabolism, obesity, and heart health. In an interview with TV4 Nyhetsmorgon, he presented a series of unexpected lifestyle tips based on his research findings – advice that often challenges traditional health myths. Below are Nyström's key points, along with explanations and the scientific arguments he presents for each piece of advice.

1. Choose fat over carbohydrates

According to Nyström, fat is a better energy source than carbohydrates for weight control and satiety. Carbohydrate-rich foods increase the body's insulin production, which in turn can lead to increased fat storage – especially around the stomach and liver (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). Fat and protein-rich foods, on the other hand, are more satiating, so you feel full longer and don't risk the same blood sugar fluctuations as with fast carbohydrates. Nyström refers to studies and clinical experience showing that carbohydrates generally "satiate poorly" and that metabolism tends to be lower if you eat a low-fat, carbohydrate-rich diet compared to a low-carb diet (LCHF), especially after losing weight (Reduced carbohydrate tolerance – Diet Doctor). This means that it can be easier to maintain or reduce weight with a diet with more fat and fewer carbohydrates (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). As an example, Nyström mentions that he himself can replace a regular lunch with a handful of nuts and a cup of coffee when he wants to lose weight (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). The reasoning is that such a meal is rich in healthy fats, provides satiety, and does not trigger insulin to the same extent as a carbohydrate-rich meal, which is supported by his research on satiety and metabolism.

2. Avoid dieting

Nyström believes that one should not diet unnecessarily, as in the long run, yo-yo dieting can be more harmful than having a few extra pounds. He refers to the phenomenon of the “obesity paradox,” where research has shown that people with slight overweight sometimes have better health outcomes than those of normal weight. In middle age, it can even be a risk to be completely normal weight, says Nyström, as some data suggest that a BMI slightly above the normal range is associated with lower mortality (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). For example, he points out that a BMI around 28 (corresponding to slight overweight) is statistically associated with lower mortality than a BMI below 25 (within "normal weight") (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). This, according to him, removes a great burden from many who worry about being "a little fat." Nyström even says that "dieting can be more dangerous than overweight" (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down), referring to the fact that repeated weight loss and gain put stress on the body and can disrupt metabolism and hormones. His advice is therefore not to focus too much on strict diets if you only have moderate overweight – a little "padding" can be harmless or even beneficial for health compared to constantly chasing pounds up and down.

3. Drink red wine

One of Nyström's more surprising pieces of advice is that moderate amounts of red wine can be good for health. He summarizes research indicating several positive effects of 1–2 glasses of red wine a day. Among other things, one of his own studies shows that a glass of red wine with a meal lowers blood sugar faster after eating, especially when the wine is combined with a healthy Mediterranean diet (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). The effect is due to the alcohol in the wine – in an experimental study, it was observed that participants who drank a glass of wine with a high-calorie meal (e.g., a large hamburger) had lower blood sugar levels afterward compared to when they drank non-alcoholic wine (New study; red wine lowers blood sugar and curbs hunger - Diabetes Wellness Sweden). At the same time, lower levels of the hunger hormone ghrelin were measured, suggesting that the wine contributed to increased satiety (New study; red wine lowers blood sugar and curbs hunger - Diabetes Wellness Sweden). Nyström's research has also looked at long-term effects: In a study over several months, no weight gain was found in those who drank one to two glasses of wine daily, which is linked to the alcohol marginally increasing participants' energy consumption (Fredrik Nyström - Linköping University).

In addition to the blood sugar effect, Nyström mentions that red wine can improve blood lipid levels. In one study, a full 15% lower level of "bad" LDL cholesterol was measured in daily wine drinkers compared to a sober control group – such a significant improvement that it could normally only be achieved with medication (New study; red wine lowers blood sugar and curbs hunger - Diabetes Wellness Sweden). Blood pressure can also be positively affected: moderate amounts of alcohol have been linked in some studies to lower nighttime blood pressure in people who regularly drink a glass of wine with their meal, compared to abstainers. Overall, Nyström believes that the evidence points to cardiovascular benefits with a small daily intake of red wine. Of course, he emphasizes that moderation is crucial – about one glass per day for women and two glasses for men is highlighted as an appropriate amount in the studies he refers to (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). If these amounts are exceeded, the negative effects of alcohol can outweigh the benefits. Nyström's point is that for those who already enjoy a glass of wine with their meal, this habitual, moderate intake can have certain health benefits according to research.

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4. Use snus if you like it

Another controversial piece of advice from Nyström is that it can be okay to use snus – especially compared to the alternative of quitting nicotine entirely if you are already a snus user. He bases this on his own research into what happens in the body when nicotine intake is stopped. The results were unexpected: in people who abruptly stopped using snus, it was observed that weight increased and cholesterol levels deteriorated significantly afterward (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). "All results went in the wrong direction," Nyström says about that study (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). This means that the usual risk factors for cardiovascular disease – such as overweight and high cholesterol – became worse after quitting snus. The reason may be that nicotine normally suppresses appetite and slightly increases metabolism; when one stops using snus, appetite increases and metabolism returns to baseline, leading to weight gain and unfavorable changes in blood lipids. Nyström observed in an acute study that large nicotine intake via snus only caused a moderate blood pressure increase and cortisol elevation, roughly comparable to the effect of drinking a cup of coffee (Fredrik Nyström - Linköping University). At the same time, snus did not provide any measurable positive effect on blood sugar or hunger hormone during meals (New study; red wine lowers blood sugar and curbs hunger - Diabetes Wellness Sweden).

Nyström's advice "use snus if you like it" can be interpreted as meaning that someone who already uses snus does not necessarily need to quit for health reasons – at least not from a strictly metabolic perspective. This is a controversial statement that contradicts traditional public health advice, but Nyström emphasizes that one should consider what happens when nicotine is stopped. For many smokers who want to quit, snus can also be a less harmful alternative than cigarettes, and it can help them avoid the weight gain that often follows smoking cessation. Note that Nyström does not claim that snus is healthy in itself, but that it can be a "lighter burden" than smoking and that an abrupt nicotine cessation can have unwelcome side effects on weight and health values. His findings thus indicate that a nicotine-free life does not automatically mean better metabolic health in the short term, if the lack of nicotine leads to compensatory changes such as weight gain.

5. Don't exercise too hard

When it comes to exercise, Nyström recommends moving around – but avoiding overly intense training for a long time. Extreme endurance training can increase the risk of certain heart problems. Nyström refers to data from Vasaloppet (the classic 90 km cross-country ski race) which shows that people who have completed many Vasaloppet races have approximately three times higher risk of developing atrial fibrillation (irregular heart rhythm) compared to those who have not trained as hard (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). Atrial fibrillation is a condition that can lead to stroke and other complications, and it is more common in older people – but here, an increased incidence is seen in extremely active middle-aged individuals. The reason is believed to be that the heart muscle is affected by prolonged strenuous exercise: a very low resting heart rate can be a sign that the heart has enlarged to adapt to the training, and an enlarged heart is not always an advantage from a health perspective (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). Nyström points out that a certain "moderate" level of exercise is certainly good for general health, but that one should not exercise more than necessary to feel good. Competing with oneself in extreme endurance can have the opposite effect on the heart than intended. His advice is therefore to exercise regularly but listen to the body's signals and not overdo the training – moderation is best even in exercise. This advice goes against the "more is better" trend in exercise, and Nyström supports it with research on elite athletes where the risks of overtraining emerge.

6. Skip breakfast

Finally, Nyström recommends something that goes against one of the most ingrained pieces of advice, namely to occasionally skip breakfast. His research shows that the body's levels of the hormone cortisol are naturally high in the morning (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). Cortisol is a stress hormone that, among other things, helps to mobilize energy (raises blood sugar and fatty acids) before the day begins. Nyström believes that if you immediately replenish with a carbohydrate-rich breakfast in the morning, it can be unnecessary or even negative because the body already has high energy levels circulating thanks to cortisol (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). Instead, one can skip breakfast and thereby extend the night's fast. This method – eating the day's first meal later – is a form of intermittent fasting that has become popular, and Nyström points to studies where those who skipped breakfast often lost more weight than those who ate breakfast as usual (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). The weight loss may be due to a lower total calorie intake during the day and better insulin sensitivity when the body gets longer recovery periods without food.

Nyström thus suggests that intermittent fasting can be beneficial for some, by allowing the body to rest from food for a longer period of the day. Many worry about missing breakfast, but according to Nyström and the studies he refers to, it is not dangerous to wait to eat until one truly feels hungry later in the day. On the contrary, energy and hormone levels can be more stable. His advice is to listen to your body: if you feel energetic in the morning, there is no compulsion to eat an early breakfast. For people with, for example, high blood sugar problems or overweight, it may be worth testing the effect of skipping breakfast a few days a week and seeing if it facilitates weight loss or well-being. Nyström emphasizes, however, that this advice – like the others – should naturally be adapted to the individual's own situation and in consultation with medical recommendations.

Concluding remarks

Fredrik Nyström's summarized lifestyle advice deviates from traditional health recommendations on several points. His point is that these tips are not arbitrary, but founded on empirical studies and observations he has gathered over three decades as a researcher. By highlighting these findings, Nyström aims to nuance the health debate – perhaps we don't need such strict rules for diet and exercise as is often claimed. It's important to note that Nyström advocates moderation and balance: his book is not called "Radikalt lagom" (Radically Moderate) for nothing. The advice above should be read as an alternative perspective based on scientific results, not as calls for extreme behaviors. Eating fatty foods, drinking a glass of wine, or skipping occasional breakfasts, in his opinion, is about reducing unnecessary health stress and living a little freer, without compromising health – perhaps even improving it. Nyström's conclusions have sparked strong reactions in health-conscious Sweden, and it remains to be seen how established authorities and experts will respond to his findings (Wine, snus and no breakfast? Here are the professor's tips that turn health myths upside down). For the individual, however, these tips can offer a liberating view of health: base your habits on what works for you and what serious research shows, rather than on conventional "truths".

Sources: Interview with Fredrik Nyström on TV4 Nyhetsmorgon and article on TV4.se (Wine, snus, and no breakfast? Here are the professor's tips that turn health myths upside down) (Wine, snus, and no breakfast? Here are the professor's tips that turn health myths upside down); summaries of Nyström's research in media and publications.