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.
CoQ10 Boosts Exercise Performance, Recovery: Thailand Crossover Study
Researchers at Mahidol University conducted a crossover trial in Thailand examining post‑workout supplementation with 300 mg CoQ10, a lemon‑flavored Gatorade, or placebo in normal‑weight and overweight men aged 18‑30. The study found that CoQ10 significantly increased resistance‑exercise volume and reduced urinary potassium, creatinine, and delayed‑onset muscle soreness in both groups, while the sports drink boosted performance without influencing muscle‑damage markers. No effect was observed on fatiguing‑exercise performance, and overweight participants retained higher diastolic blood pressure post‑exercise regardless of supplement. These results suggest CoQ10 can enhance resistance training outcomes and recovery across body‑mass categories.
Rehydrate, Refuel, and Supplement for Optimal Recovery
🧽Your muscles are like a sponge once a training session or game is finished 💪 Immediately: 💦 Rehydrate with 16-20 oz H20 Within 30-60 min ⛽️Repair + rebuild with 25-40g of protein + 30-60g of carbs •Chocolate milk + banana + HB eggs •Turkey sandwich +...
Can You Slow Ageing with Your Diet? A New Book Gives It a Go
Freelance health journalist David Cox discovered his biological age was older than his chronological age and turned that shock into a mission to reverse it. In his new book, *The Age Code*, he chronicles how specific dietary changes can lower...
Your Pint Could Come with a Surprising Health Benefit
A recent study published in a peer‑reviewed journal measured vitamin B6 levels in 65 German beers and found that a typical pint can deliver a meaningful share of the daily requirement. Average lagers supplied about 20% of the recommended intake,...
This Is Exactly How Much Creatine You Should Be Taking Every Day
Creatine remains the most researched dietary supplement, prized for boosting short‑burst power, muscle mass, and emerging cognitive benefits. Experts agree a daily dose of 3–5 grams safely saturates muscle stores, while exceeding 10 grams can cause gastrointestinal discomfort and dehydration. The long‑debunked...
2025‑2030 Dietary Guidelines Raise Protein Targets, Ignite Expert Backlash
Health and Human Services and Agriculture unveiled the 2025‑2030 Dietary Guidelines, upping daily protein goals to 1.2‑1.6 g per kilogram of body weight. The shift replaces the MyPlate graphic with an inverted food pyramid and has provoked sharp criticism from nutrition...
Skipping Breakfast Undermines Athlete Performance and Recovery
Breakfast isn’t optional it’s essential for optimal health and performance. The average person is on their phone > 5 hours per day. You have time for a 5-min breakfast that you can prepare the night before or wake up 10-min...
The Easiest Blood Sugar Upgrade You Can Make During The Workday
A new study in Cell Metabolism found that natural daylight exposure at work improves blood‑sugar stability for people with type 2 diabetes. In a crossover trial, participants who sat near windows spent more time within the normal glucose range than when...
Training Hard? 7 Ways Omega-3s Improve Your Fitness & Overall Health
The International Society of Sports Nutrition (ISSN) released a position paper confirming that omega‑3 fatty acids, especially EPA and DHA, can enhance cardiovascular efficiency, muscle quality, and recovery in athletes. Studies cited show improvements in running economy, heart‑rate recovery, and...
Flinders University Pinpoints Top Supplements for Elite Cycling Performance and Recovery
Researchers at Flinders University have identified a short list of dietary supplements—beta-alanine, caffeine, carbohydrates, creatine, nitrates, electrolytes and sodium bicarbonate—with the strongest scientific backing for boosting elite cycling performance. The study also highlights medical and recovery‑focused nutrients such as calcium,...
Fermented Dairy Alternatives Show Enhanced Biofunctionality
Researchers in Greece and Ireland found that fermenting oat‑ and soy‑based dairy alternatives markedly boosts their biofunctional properties. Fermented soy yogurt‑type products displayed stronger antiplatelet and anti‑inflammatory effects, while fermented oat yogurt‑type products showed superior antioxidant activity. The study also...
Natural Carbs Beat Added Sugar for Endurance Fuel
Carbs from foods with added sugar and carbs from foods without added sugar are used in the same way in the body, but should we rely heavily on added sugar foods as fuel before endurance exercise? I say no and...
How 1 Fast Casual Founder Aims to Build AI Bridge Between Wearables, Wellness
Summits Technologies has launched StarAI, an AI platform that translates wearable fitness data into personalized fast‑casual meals prepared in a 350‑square‑foot ghost kitchen in Venice Beach. The kitchen operates limited hours, offering dishes priced $13‑$30, and plans to boost output...
Re: Intermittent Fasting Strategies and Their Effects on Body Weight and Other Cardiometabolic Risk Factors: Systematic Review and Network Meta-Analysis...
A recent systematic review and network meta‑analysis suggested alternate‑day fasting could outperform continuous energy restriction (CER) for weight loss and some cardiometabolic markers. In a rapid response, Dr. Moeez Ahmad cautions that the CER arms in the analysis were highly...
Effects of Exogenous Fibrolytic Enzymes on Growth Performance, Nutrient Digestibility, Haematological and Serum Biochemical Indices, and Manure Output of Kano...
Researchers evaluated four diets—control, Bovizyme®, Betafin®, and Astrax®—in twelve Kano Brown bucks over 12 weeks to assess exogenous fibrolytic enzymes. While feed intake and weight gain were unchanged, Bovizyme® markedly improved digestibility of dry matter, protein, fiber, and fat, reaching...
Melatonin Spikes Growth Hormone, Amplified by Resistance Training
Taking 5 mg of melatonin raised growth hormone by 157% within 40 minutes. When resistance training was performed 60 minutes after ingestion, GH rose again - reaching a 132% increase by the 83rd minute. Exercise alone (placebo group) likely increased GH by...
Assessment of Nutritional and Functional Profile of Whole, Hulled and Germinated Hemp (Cannabis Sativa L.) Seeds
Researchers evaluated whole, dehulled and germinated hemp seeds (Cannabis sativa L.) from Romania, measuring proximate composition, antinutrients, amino acids, fatty acids, tocopherols and antioxidant capacity. Dehulling increased crude protein to 33.8 % and ether extract to 48.1 %, raising metabolizable energy to...
Evaluation of the Antidiabetic Potential and Bioaccessibility of Propolis-Enriched Aronia Kombucha: An in Vitro Study
Researchers evaluated a propolis‑enriched aronia kombucha (PAK) against a standard aronia kombucha (AK) to assess bioactive content, in‑vitro bioaccessibility, and antidiabetic activity. Using response surface methodology, the optimal blend was identified as 11.09 g L⁻¹ aronia tea with 1.42 % propolis, yielding higher...
The Effect of Breast Massage Combined with Co-Parenting Interventions on Breastfeeding in Mother-Infant Separated Mothers: A Quasi-Experimental Study
A quasi‑experimental trial involving 120 mother‑infant dyads separated after birth tested a co‑parenting protocol where fathers performed structured breast massage. The intervention group achieved exclusive breastfeeding rates of 64.9% at one month and 64.3% at three months, far surpassing the...
Improving the Protein Quality of New Zealand Vegan Diets: An Optimisation Modelling Approach Incorporating Energy Constraints and Diet Acceptability
Researchers applied linear‑programming optimisation to 502 daily vegan diets in New Zealand, adding only foods already consumed to meet individual protein and indispensable amino‑acid (IAA) requirements within personal energy limits. The model resolved shortfalls in 90 % of diets, primarily by increasing...
Proper Nutrition Crucial for Athlete Recovery and Performance
The idea that “nutrition doesn’t matter because some pros eat fast food” ignores what the research actually shows. Yes, elite athletes can sometimes get away with poor habits short term but proper nutrition, hydration, and sleep consistently lead to: 🧠Improved motor skills ✅improved...
Bitter Foods Linked to Better Blood Sugar Control
Eating more bitter foods (including dark chocolate and broccoli, which I never thought bitter but…whatever…) might be associated with better blood sugar outcomes: https://t.co/fKgAK7GsLw. Here’s my go-to bitters capsule “pre-carb”: @GetKion https://t.co/5qCmeOjebh https://t.co/pCTeB5YT1W
What a Dietitian Would Eat in a Day to Help with ADHD
A preventive cardiology dietitian recommends a plant‑forward, Mediterranean‑style diet to help adults with ADHD manage focus, anxiety, and energy levels. She emphasizes stable blood‑sugar through balanced carbs, protein, fiber, and healthy fats, while warning against ultra‑processed foods and low‑carb keto...
Protein’s Key Role in Recovery, Adaptation, and Performance
Explore the role of protein in recovery, adaptation, and performance. Seats are limited. Secure yours https://t.co/X2jF4hM5UH https://t.co/QuGS01HAgC
Oxygenated Water Boosts Cycling Performance, Study Shows
Can oxygenated water improve athletic performance? In this blog, Dr Nick Tiller and I discuss findings from a study showing oxygenated water improves cycling performance... Read here: https://t.co/pqgFyUWJSv https://t.co/qNDIecK4Pj
Tribune Chronicle Column Underscores 2‑liter Daily Water Guideline for Adults
A health‑advice column in the Tribune Chronicle reminded readers that most adults need about 1.6 L of water a day for women and 2 L for men. The piece warned that older adults often have a diminished thirst response and that excess...
Precommitment Can Lead to Healthier Food Choices Under Stress, Study Finds
A recent Psychoneuroendocrinology study shows that stress drives psychology students to favor tastier, less‑healthy foods, but a precommitment step—removing the unhealthy option in advance—significantly raises the share of healthy selections. Participants chose the healthier item in only 21% of unrestricted...
CMS Announces Hospital Food Pledge
The Centers for Medicare & Medicaid Services (CMS) unveiled a voluntary pledge for hospitals to align patient food services with the 2025‑2030 Dietary Guidelines for Americans. The pledge calls for meals that meet individual nutritional needs, support healing and recovery,...
Centrum Silver’s Anti‑aging Claim Rests on Limited Evidence
Have ya’all heard the breathless news that daily multivitamin use slows down biological aging and preserves memory? Celebrity wellness influencers like Dr. Rhonda Patrick claim that the COSMOS study found Centrum Silver improved memory and slashed aging by 4 months...
Ask the RD: Should You Supplement With Collagen?
The MyFitnessPal article reviews the growing hype around collagen supplements, summarizing early research that suggests benefits for joint pain, skin elasticity, and exercise recovery while highlighting the lack of definitive dosage guidelines. It explains that collagen naturally declines with age...
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.
Celebrity-Backed Supplements Spark $338B Market Battle
Vogue’s latest feature highlights a fierce competition among dietary supplement categories, driven by celebrity launches, TikTok‑fueled stacks and soaring consumer spend. The global supplements market is valued at $338 billion in 2025, with UK beauty‑supplement sales up 163% year‑to‑date.
Podcast: Build Better Habits & Master the Mental Game of Eating
The Two Percent podcast released a new episode featuring Melissa Hartwig, co‑founder of the Whole30 movement, to discuss how short‑term elimination diets can rewire eating habits and uncover food sensitivities. Hartwig shares personal stories of trauma, sobriety, and how a...
Loading Speeds Creatine Saturation; Maintenance Works Too
Creatine loading is back, but there are some things you need to be aware of⬇️⬇️ Bodybuilders have been doing 'creatine loading' for decades: take 20-25 g/day for a week and then switch to a maintenance dose (3-5 g/day) Whereas over the...
Sustained Release Ashwagandha Supplement May Reduce Stress and Improve Sleep Quality: RCT
A three‑arm, placebo‑controlled trial found that sustained‑release ashwagandha (AshwaSR) at 150 mg and 300 mg daily reduced stress and improved sleep in healthy adults over 60 days. The high dose cut Perceived Stress Scale scores by 41.6% and lowered cortisol, while the...
What Should My Macros Be? Your Nutrition Questions Answered
The article breaks down how to calculate personal macronutrient ratios, citing USDA guidelines of 45‑65% carbs, 10‑35% protein, and 10‑35% fat. It illustrates a sample 1,600‑calorie plan that translates to 160 g carbs, 120 g protein, and 53 g fat, and explains how...
CBS4's Medical Myth Busters Dispel Five Popular Metabolism Myths
CBS4's "Medical Myth Busters" aired a new segment that dismantled five widely held misconceptions about metabolism, referencing recent peer‑reviewed research. The piece aims to correct public misunderstanding and guide healthier dietary choices.
Study Finds Repetitive Diet Boosts Weight Loss for Biohackers
Researchers led by C. Hagerman published a study in Health Psychology showing that eating the same meals daily helped 112 participants lose weight more effectively. The findings give biohackers a data‑backed, low‑complexity tool for calorie control.
Single-Dose Creatine May Support Cognition in Sleep Deprivation: Study
Researchers found that a single 0.2 g/kg dose of creatine monohydrate mitigates cognitive decline during 21 hours of sleep deprivation, improving performance by up to 12% compared with placebo. The effect, though smaller than the previously studied 0.35 g/kg dose, was most pronounced...
Acute Citrulline Malate Shows Promise for Male Sprinters Going for Gold
Researchers gave elite male sprinters an 8 g acute dose of citrulline malate (CM) before a second 100 m sprint and found modest speed improvements, higher lactate rise, and reduced perceived fatigue compared with placebo. The double‑blind crossover study involved 11 collegiate...
Understanding Type I and Type III Collagen: How Different Collagen Types Support Joint and Skin Health
Collagen, the body’s most abundant protein, exists in 28 types, with Types I and III dominating connective tissue. Type I delivers tensile strength to bone, tendon, ligament and cartilage, while Type III provides elasticity for skin, arterial walls, and wound‑healing matrices. Production drops roughly...
Protein Overload? Prioritize Fiber and Unsaturated Fats
I’ve ended up on the “why is there so much protein in everything?!” side of threads and I’m going to prentend that everyone is asking this question. Here’s the thing: protein is essential, but you’re likely getting closer to the optimal...
NMN Eases Liver ER Stress, Resets Circadian Rhythm
Nicotinamide mononucleotide attenuates hepatic endoplasmic reticulum stress and modulates circadian rhythms in young mice with diet-induced obesity https://t.co/mXbwdQlAzt https://t.co/iQxPG0NKYf
UF/IFAS Study Finds Simple Diet Tweaks Yield Major Health Gains
University of Florida’s Institute of Food and Agricultural Sciences released a study showing that modest, consistent changes to diet—more fiber, anti‑inflammatory foods and better eating timing—can dramatically improve cholesterol, reduce abdominal fat and extend life expectancy, even for adults over...
Protein and Strength Training Boost Endurance Performance
Dr Mike Ormsbee will discuss why protein intake and strength training may deserve more attention in endurance sport: https://t.co/eJsRhTCgt2 https://t.co/TxUrrObju8
Biohacking Shifts to Subtraction as Veteran Tim Gray Calls for Simpler Routines
In a recent Longevity.Technology UNLOCKED episode, veteran biohacker Tim Gray argued that the field is moving from a “more is better” mindset to one of strategic subtraction. His shift from 50 daily supplements to three or four underscores a broader...
Keto Saved My Life — The Future of Metabolic Medicine | Nick Norwitz PhD MD
In this episode, Dr. Nick Norwitz, a PhD in human metabolism and new Harvard MD, shares how a ketogenic diet rescued him from severe ulcerative colitis, leading to complete remission and allowing him to finish his PhD and medical training....
Probiotics Shown to Relieve Constipation in Kids: Vietnam RCT
A Vietnam‑based randomized, double‑blind trial found that two Bacillus spore probiotic liquids, LiveSpo Kids and LiveSpo Preg‑Mom, significantly eased functional constipation in preschool children. Over four weeks, the probiotic groups experienced a 3.6‑ to 4‑fold reduction in low‑frequency bowel movements,...
The Ulcerative Colitis Diet: What To Eat and Avoid
Gastroenterologist Suresh Pola outlines dietary strategies for ulcerative colitis, distinguishing recommendations for flare‑ups versus remission. During flares, patients should focus on easily digestible proteins, low‑fiber cooked vegetables, skinless fruits, simple grains, and stay hydrated with water or oral rehydration solutions,...
Iron: An Underrated Factor in Aging
The piece argues that excess iron—especially heme iron from animal foods—acts like internal rust, driving oxidative damage through the Fenton reaction and contributing to cardiovascular disease, insulin resistance, and cancer. It highlights that typical ferritin levels in Western populations often...