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1: Herd mentality
2: Marsupial
3: Speed Demon
Although with Speed Demon I'm always eating and drinking to get the well fed buff.
For the two food-boost mutations, Carnivore and Herbivore, I personally lean towards Herbivore but I can see arguments for both and the differences can be settled by preferred playstyle. With Herbivore you can grow your own boosts instead of having to hunt, and with lots of soups/stews that feed both hunger and thirst you can have a lot of quick all-in-one food on hand. However, more of the strength and weight-carry boosts are with meat, not plants. Each one has a top XP-boosting food - Squirrel Stew for meat eaters and Cranberry Relish for vegetarians - but I personally think it's easier to hunt cranberries than squirrels.
The other stat-boost ones have offsets that you have to decide whether you can live with or not. I know many will say they like Marsupial, though I stay away from it since it's a big hit to INT (and thus a hit on your earned XP) and I can mimic the jumping with a jetpack. Egghead boosts INT and thus XP, but hurts strength (Carry weight) and endurance. Adrenal Reaction is built for Bloody builds, which is its own class of tradeoff.
2) Speed - uh, speed
Not those of us who have a jetpack Secret Service Armor chestpiece...
I use both. No regrets even when I die due to fall damage.
Eagle eyes: Best for VATS crits but not so much melee.
Twisted muscles: Best for melee but not guns.
And so on.
The common ones I have on every character full health or low are:
Speed Demon: Reload and movement speed.
Adrenal Reaction: Everyone takes damage and more damage output for that is useful.
That's it. The others are more defined by weapon or play style (I hate marsupial and will never use it).
The worthless ones are easy. Plague walker, the melee nuke one, the melee electricy one (2 useless one can't be bothered to look up or remember), Scaly Skin (situational), Grounded (situational).