Well, the first skill you should learn is how to discern good from bad studies. For example, a study on herbivores like rats is mostly useless because of the different digestive system.
Another thing to look for is survey studies. Survey studies are very, very unreliable and the data can be easily manipulated towards whatever direction the founder of the study wants
I general, be very skeptical and listen to your body. If you don’t digest something, if you have mild bloating, toss it, you may have a reaction to it. There are many, many ■■■■■■■■ studies and a lot, a lot of money is made by pushing drugs and foods that can be made cheaply. Think of crops like wheat, corn, rice, etc.
Aside for nutrients ( I learned this the hard way) look for bioavalability. There are many foods that are high in nutrients but come with anti nutrients or nutrients humans can’t digest.
For example, something like spinach has a lot of minerals but because of oxalates ( an anti nutrient) very little of it is actually absorbed. Also, oxalates account for like 70% of kidney stones, so yeah.
I can share with you some videos if you like. My approach is more focused on health optimization and disease prevention as opposed to building muscle. I know how to build more muscle, and I do calisthenics, but I’m really interested in getting big, just staying fit.
Here’s a very interesting video on vegetable oils with views that I agree with
And here’s a very interesting book based on a 10-years old journey around the world