Today's Nutrition Pulse
Europe’s fibre frenzy: excess intake can backfire
While most Europeans still miss the UK’s 30 g daily fibre target, recent trends have pushed some consumers to exceed 50–70 g per day. Such high intakes are linked to bloating, diarrhea, constipation and reduced mineral absorption, especially when fibre is increased rapidly without sufficient hydration.
The Ancient Turmeric Drink that Can Revolutionize Your Health
A 5,000‑year‑old Ayurvedic drink called haldi doodh—turmeric paste mixed with warm milk, oil, and black pepper—has been validated by modern clinical research. The addition of piperine from black pepper can increase curcumin absorption by up to 2,000 percent, while the fat in milk further enhances uptake. Meta‑analyses of dozens of randomized trials show curcumin delivers comparable pain relief to NSAIDs for knee osteoarthritis with fewer side effects. Dr. Arjan Khalsa recommends a half‑teaspoon of the paste twice daily or a cup of golden milk for sustained anti‑inflammatory benefits.
Processed Meats Carcinogenic—Start Small, Add More Veggies
📢 processed meats have been labeled as carcinogenic, in 2021 scientific consensus determined DNA damage and unnatural MUTATION to your cancer driver genes —so if you’ve been thinking about going meat free listen to your intuition 👌🏽 🥕 best advice—...
Magnesium Supplementation Cuts Early Colorectal Cancer Risk in New Trial
Researchers at Vanderbilt University Medical Center reported that a 12‑week, personalized magnesium glycinate regimen reduced early signs of colorectal cancer in 240 adults with prior polyps. The supplement reshaped gut microbes to produce vitamin D locally, offering a novel, non‑sunlight‑dependent...
Study Finds Children of Centenarians Eat Healthier Diets Yet Miss Key Recommendations
Researchers at Boston University analyzed dietary questionnaires from 457 children of centenarians and found their overall diet quality scores exceed those of typical older Americans. However, the cohort still falls short of recommended intakes for several food groups, highlighting gaps...
EVOO Linked to Better Cognitive Function in Older Adults, Refined Oil Not
Researchers analyzing 656 adults aged 55‑75 with overweight and metabolic syndrome found that regular consumption of extra‑virgin olive oil (EVOO) was associated with slower cognitive decline and richer gut microbiota. Refined olive oil showed no such benefit, highlighting a potential...
Review Positions Early-Life Nutrition as ‘Systems-Level’ Intervention
A new review in Nutrients argues early‑life nutrition should be treated as a systems‑level intervention, linking brain, gut microbiome, and sleep development during the first 1,000 days. The authors propose a “brain‑gut‑sleep triad” model and highlight that a complementary set...
New Study Shows Ashwagandha Supports Women’s Stress, Sleep and Brain Health
A three‑arm clinical trial of Arjuna Natural’s Shoden ashwagandha extract studied 120 women aged 30‑59, measuring cortisol, sleep, stress, mood and cognition. The research found Shoden balances cortisol rather than suppressing it, maintaining hormonal equilibrium throughout the day. Pharmacokinetic data...
Times of India Details Dopamine Burnout and 10 Superfoods to Reset Brain Chemistry
The Times of India published a detailed guide on dopamine burnout, linking constant digital stimulation to reduced motivation. The piece lists ten superfoods and a step‑by‑step reset protocol, offering science‑backed ways to revive drive for personal growth.
Meal Timing Boosts Immune T‑Cells Within Hours, Study Finds
Researchers led by Greg Delgoffe at the University of Pittsburgh reported that eating breakfast and lunch sharply improves T‑cell activity within six hours, with effects persisting after cell division. The findings, published in Nature, highlight meal timing as a fast‑acting...
Longevity Expert Warns 40% of Europeans Over 65 Lack Protein, Speeding Aging
Spanish longevity researcher José Viña warned that 40% of Europeans aged 65 and older consume insufficient protein, a shortfall that can hasten age‑related muscle loss. The claim, made on the “Tus amigas las hormonas” podcast, spotlights a nutritional gap that...
Industry-Funded Study of the Week: Full-Fat Dairy and Body Weight
A 12‑week Canadian trial added three daily servings of full‑fat dairy to the diets of overweight and obese adults following Canada’s Food Guide. Participants who increased dairy intake lost weight, lowered BMI, and consumed more protein and calcium. The research...
Higher Carb Intake Boosted Sub‑2‑Hour Marathon Success
Did higher carb intake win the day in the battle of the sub 2-hr marathons?
New U.S. Dietary Guidelines Flip Food Pyramid Upside Down, Sparking Confusion
The 2025‑2030 Dietary Guidelines for Americans were released at the start of 2026 featuring an inverted food pyramid. Nutrition experts say the visual and its emphasis on grains, red meat and saturated fats could mislead consumers and affect school‑meal programs....
Evidence‑Backed Supplements Boost Cycling Performance
Supplements to improve cycling performance 🚴♂️💊 This new paper from the UCI Sports Nutrition Project outlined considerations and applications of sports foods and supplements to improve cycling performance 📝 Here are the primary supplements including their dose/form (🎯), timing (⏱️), half-life/washout...
Ultra-Processed Foods Cause Weight Gain Despite Identical Calories
People eating ultra-processed food ate about 500 extra calories a day and gained weight - while the same people LOST weight when fed unprocessed meals matched for calories, sugar, fat, and fiber.
I Had Breast Cancer At 19 — Here’s What Healing Looked Like After Treatment
Actress Miranda McKeon was diagnosed with stage 3 breast cancer at 19, underwent double mastectomy, eight rounds of chemo, 25 radiation sessions and egg‑freezing, and has been cancer‑free since 2022. She now lives with ongoing hormone injections, occasional arm cramping, and fertility...
Running Fuel Missteps: SNS Up, Gut Shuts Down
One of the common problems with people fueling while exercising (running) is a gross misunderstanding of how energy systems and the autonomic nervous system (including enteric NS) work. When the aerobic system is limited, the SNS has dialed up, and...
Creatine Boosts Complex Cognitive Tasks, Not Daily Alertness
Yes, creatine helps with sleep deprivation issues, but mainly for performance of complex central executive tasks - probably not gonna keep you “awake” during your normal rote daily activities: https://t.co/6XoKTvZXbu https://t.co/g4rbS3XiHh
Re: Advances in the Pathophysiology and Treatment of Diabetic Peripheral Neuropathy
In a recent BMJ rapid response, GP Peter J. Lewis highlights that the latest state‑of‑the‑art review on diabetic peripheral neuropathy (DPN) omitted a growing body of evidence linking vitamin D deficiency (VDD) to the condition. He cites studies showing that roughly...
Data Settles Diet Debate: Clinical Trials Reveal Best Patterns
🍽️ The Diet Debate, Settled by Data: What Clinical Trials Tell Us About Popular Eating Patterns 🔗https://t.co/Cs6ri3rFqL 🌐 #INPST #Longevity #Health https://t.co/HubIzIwEk0
Evidence‑Based Comparison of Animal, Plant, and Alternative Proteins
Compare animal, plant, and alternative proteins through an evidence based lens and apply practical, evidence based advise. Nearly sold out: https://t.co/X2jF4hM5UH https://t.co/AVKSuO8oyi
Study Links Oleic Acid to Faster Pancreatic Cancer, Fish Oil Cuts Risk 50%
Yale scientists reported that the type of dietary fat, not the total amount, drives pancreatic cancer development. Oleic acid—common in olive oil—accelerated tumor growth in mice, while omega‑3‑rich fish oil reduced disease burden by 50%, a finding that could reshape...
Animal and Plant Proteins Both
Do proteins from dairy, meat, and plant sources differ in their capacity to promote muscle growth during resistance exercise training? And if so, which is best? Read the blog: https://t.co/kVK8kDSPba https://t.co/QbtVFreN0S
Herring Leads Creatine
Highest creatine-containing foods: 1. Herring: 0.8–1.0 g per 100 g 2. Beef: 0.4–0.5 g per 100 g 3. Pork: 0.4–0.5 g per 100 g 4. Salmon: 0.4–0.45 g per 100 g 5. Tuna: 0.4 g per 100 g 6. Chicken: 0.3 g per 100 g
What the Latest Science Really Says About Creatine’s Benefits for Body and Mind
Recent meta‑analyses confirm that creatine monohydrate delivers measurable gains in muscular strength, power, and endurance for both athletes and recreational exercisers. Parallel research shows modest improvements in short‑term memory and executive function, especially under sleep‑deprived or cognitively demanding conditions. Safety...
Creatine Is Claimed to Benefit Body and Mind: The Potential Benefits and Limitations of the Popular Supplement
Creatine, a naturally occurring compound, is the most studied dietary supplement for enhancing high‑intensity performance and supporting cellular energy via phosphocreatine. Recent analyses highlight its ability to improve muscle power, sprint output, and, in certain groups, cognitive functions such as...
The ‘Fibermaxxing’ TikTok Trend: Here’s What’s Fact Versus Fiction
A new TikTok craze called “fibermaxxing” encourages users to boost daily fiber intake, with celebrities like Danielle Fishel and Lance Bass championing the habit. The trend aligns with long‑standing nutrition advice that 25‑34 g of fiber per day can lower cholesterol,...
Study Links Ultra‑Processed Foods to Lower Attention and Higher Dementia Risk in Australian Adults
Researchers analyzing data from 2,192 Australian adults reported that each 10% rise in calories from ultra‑processed foods is associated with a measurable drop in attention performance and a modest increase in a dementia‑risk score. The findings add weight to calls...
Why Fiber Matters More than You Think, According to Science
The article explains why dietary fiber matters, highlighting that its beta‑glycosidic bonds make it indigestible, unlike starch’s alpha bonds which are readily broken down for energy. This structural difference gives fiber its role in plant support and human gut health,...
Three Key Nutrients for Brain Longevity, Plus Polyphenols
As a bioscientist studying aging, my top 3 nutrients for brain longevity are: → Omega-3s (fatty fish 2–3x/week) → Vitamin B12 (beef, dairy) → Choline (2 eggs daily) Plus plenty of polyphenol-rich foods: berries, extra virgin olive oil, cocoa, nuts, and coffee.
My Secret Homemade Electrolyte Recipe
Valérie Orsoni argues that staying hydrated isn’t just about drinking water; it requires a balance of electrolytes—sodium, potassium, and magnesium. She explains how excessive plain water can dilute these minerals, stressing the nervous system and impairing performance. Commercial electrolyte drinks...
Eight‑Hour Time‑Restricted Eating Cuts Up to 4 Kg in Year‑Long Study
Researchers presented data at the European Congress on Obesity in Malaga indicating that an eight‑hour daily eating window helped overweight participants lose 3‑4 kg and keep the loss for a year. The trial involved 99 adults and reported high adherence rates,...
The Best Supplements for Women, Tested and Reviewed by a Dietitian
Sydney Lappe, RDN, reviews a curated list of women‑focused supplements, from Ritual’s vegan multivitamin to Thorne’s vitamin D3, magnesium, iron, and performance products. The guide highlights evidence‑based nutrients, third‑party certifications, and formulation nuances such as calcium omission, vegan omega‑3 sources,...
Is Beef Tallow Actually Any Good for You?
Beef tallow has resurfaced as a culinary and skincare trend, championed by the Make America Healthy Again movement and adopted by chains such as Steak ’n Shake. While its saturated‑fat profile—about 50%—can raise LDL cholesterol, proponents tout skin‑friendly fatty acids...
New Study Links Omega‑3 Supplements to Faster Cognitive Decline in APOE‑ε4 Carriers
Researchers at China’s Army Medical University analyzed data from more than 800 participants in the Alzheimer’s Disease Neuroimaging Initiative and found that omega‑3 supplement users experienced a faster drop in cognitive scores than non‑users, especially among APOE‑ε4 carriers. The findings...
How Ultra-Processed Foods Are Affecting Your Brain's Ability to Focus
A Monash University study of over 2,000 adults aged 40‑70 found that higher consumption of ultra‑processed foods correlates with poorer attention and slower information‑processing speed. Participants who ate more ultra‑processed items scored lower on cognitive tests, with each 10% increase...
California's Rule to Add Folic Acid Brings a Hispanic Staple Into the Regulatory Fold
In January 2026 California became the first U.S. state to require food manufacturers to add folic acid to corn masa flour, the key ingredient in tortillas. The mandate aims to curb neural‑tube defects that affect Hispanic infants at higher rates...
Take Melatonin Every Night? A New Study Warns Of This Surprising Risk
A five‑year observational study of 130,000 adults with insomnia found that nightly melatonin use was associated with a 90% higher risk of heart failure, a three‑fold increase in heart‑failure hospitalizations, and nearly double the all‑cause mortality rate compared with non‑users....
Plant‑Based Iron Supplements Boost Blood Oxygen Faster Than Conventional Pills in New Study
Researchers led by Maheshvari N. Patel at NovoBliss Research reported that a 60‑day, 86‑participant trial found plant‑based iron capsules improved blood oxygen levels and hemoglobin faster than standard ferrous sulfate pills, while causing fewer digestive complaints. The findings could reshape...
Traka Gravel Series Delivers Record Wins and Ultra-Endurance Insights
Danish rider Mads Würtz Schmidt clinched the Traka 360 in under 10 hours while Victor Bosoni and debutant Maddy Nutt won the 560km Traka Adventure. Their performances highlight how focused training, strategic nutrition and adaptive pacing are reshaping ultra-endurance cycling.
New Research Links Certain Rice Varieties to Better Blood Sugar Control and Reduced Inflammation
A 2026 Hokkaido University study identified 196 lipid molecules in japonica rice, uncovering two previously undetected compounds—FAHMFAs and LNAPEs—in pigmented varieties. Black, brown, and green rice showed the richest profiles of these bioactive fats, which are linked to anti‑inflammatory and...
This Little-Known Carb Can Help Your Sleep, Mood & Memory, Study Shows
Researchers conducted a 12‑week, double‑blind trial giving 5 grams of partially hydrolyzed guar fiber (PHGG) daily to 59 adults over 60. Compared with placebo, participants showed improved visual‑memory scores, better sleep initiation and maintenance, and heightened vigor with reduced confusion. The...
High-Dose Vitamin D Cuts Diabetes Risk in Genetically Susceptible, Lowers Alzheimer Biomarkers
Two peer‑reviewed studies published in April 2026 reveal that high‑dose vitamin D supplementation can slash type‑2 diabetes risk by 19% in people with specific vitamin‑D‑receptor gene variants and is associated with lower tau protein, a key Alzheimer’s biomarker. The findings...
Kids' Sports Drink Packs Loaded with Sugar
Sports dietitians: your thoughts? I will preface this with I fully support electrolyte and carb replacement during exercise. The other relevant information for this question is that this was given to my son’s little league team. Three packets of this...
Daily Prebiotics & Probiotics Protect Gut and Health
How many prebiotics and probiotics are you consuming each day? They help keep your gut microbiome healthy with a thick mucosal lining and tight junctures that help prevent leaky gut, inflammation, and many chronic conditions. Nourish your body. #Health #Healthy #lifestyle https://t.co/8SIpj8fuuq
Vitamin D Study Split: 2,000 IU Boosts Aging Cells, While D2 May Undermine Immunity
A recent study found that daily 2,000 IU vitamin D supplementation helps preserve telomere length in older adults, suggesting a potential anti‑aging benefit. At the same time, researchers in the UK reported that vitamin D2 supplements can suppress vitamin D3...
Sodium's Performance Boost: Limited Evidence Beyond Hydration
Sodium is often promoted as a performance enhancer, but what does the evidence say? This blog reviews the limited research on sodium intake during exercise and questions whether it improves performance beyond supporting hydration. Click here: https://t.co/ekABuKBMDR https://t.co/B5SZbA1psH
Sugar: Not All Bad—Boosts Performance When Used Strategically
Sugar is often labelled as “bad” for health, but it’s also promoted as beneficial for athletes during exercise. This blog examines the evidence to answer the key question: is sugar actually harmful or helpful for athletic performance? https://t.co/eyhnVny8Am https://t.co/Ogq9bDJbXg
Simple Carb‑Timing Strategy Helps Runner Break 4‑Hour Barrier
A runner at the London Marathon completed the race in 3:58:36 by following a minimalist training schedule and a timed carbohydrate‑intake plan. The approach relied on pacing slightly slower than target early on and consuming 60‑90 g of carbs each hour,...
Morning Coffee Shown to Protect Brain Health
Your morning coffee is protecting your brain. JAMA just confirmed it with 131,821 people and 43 years of data...