Holistic Nutrition Advice

[The Renaissance Man]

From heavy metals, to micro plastics, to solid scientific studies being overthrown by modern ones, I'm really struggling to find a balance in my nutritional knowledge. In particular micronutrients & supplements, which tests & metrics to check, what is quality food, which foods can be toxic, which micronutrients can be toxic and which ones should be taken, etc.

This is in the context of a "healthy" individual, lean, who works out, with no particular pathologies, but who doesn't know if that's toxic, that supplement should be taken, that fish has heavy metals, that thing causes cancer, etc.

The real key questions I need are:

• Do you have any advice on how to do research on these topics that's actually based on solid data? "Teach the man how to fish"
• What "metrics" should I check for being healthy (nutrition-wise)? Blood values, other medical tests, feces, heavy metals, etc.
• Any solid and great, unbiased sources of info?

Thank you in advance. I know some of you are very knowledgeable and up to date ( @undeather I love your posts ), and I think an overview can be very helpful for everybody!