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.
71% of Women Don’t Get Enough Of This Nutrient & It Affects Your Hormones
A new analysis of over 4,500 U.S. women finds that 71 % fail to meet the recommended daily creatine intake of 13 mg per kilogram of body weight. Women with suboptimal intake show higher rates of irregular menstrual cycles, pelvic infections, and surgical interventions such as hysterectomy. Meeting the creatine threshold is associated with a 25 % lower risk of cycle irregularities and up to a 68 % reduction in pelvic infections. Researchers suggest that creatine’s role in cellular energy production is critical for ovarian and uterine health, making it a potentially overlooked nutrient for hormonal balance.
Exercise Cuts Visceral Fat, Boosts Insulin Sensitivity in NIDDM
Mobilization of Visceral Adipose Tissue Related to the Improvement in Insulin Sensitivity in Response to Physical Training in NIDDM: Effects of branched-chain amino acid supplements 🔘"Patients who exercised increased their VO2 peak by 41% and their insulin sensitivity by 46%... 🔘with a...
Essential Nutrition Blueprint for Your Fight Camp
The complete guide to plan your fight camp nutrition This will help so many of you 🤝 So make sure you hit save or send to a team mate who needs it 📲
How the Whole-Grain Trend Went Wrong
The whole‑grain movement, propelled by 1990s nutrition advice and reinforced by the Dietary Guidelines, turned wheat, oats and rice into a health‑selling label. Yet definitions of a "whole‑grain food" differ among the FDA, the Whole Grain Council and government guidelines,...
American Heart Association Issues New Plant‑Forward Dietary Guidance
The American Heart Association has released updated dietary guidance that emphasizes vegetables, fruits, whole grains, olive oil and plant‑based proteins while urging a cutback on saturated fat. The shift aims to give clinicians a clearer framework for heart‑health counseling amid...
What If 30 Days Could Dramatically Improve Your Blood Sugar?
Dennis Hadac, a long‑time type 2 diabetic on multiple insulin injections, joined a 10‑day whole‑food plant‑based immersion and saw his blood sugars normalize, allowing him to stop all six diabetes drugs. Within months his A1c fell from 6.6 % to 5.9 % while...
AHA Guidance on Plants, Meat, and Saturated Fat
The American Heart Association released a nine‑point dietary guidance that emphasizes plant‑based protein, low‑fat dairy, and limiting saturated fat to 10 percent of calories. The plan contrasts with Health Secretary Robert F. Kennedy Jr.’s recent push for more red meat and...
Luteolin as a Dietary Flavonoid for Brain Health: Modulating Neuroinflammation and Cognitive Decline in Neurodegenerative Disorders
Luteolin, a flavone abundant in celery, parsley and other herbs, possesses antioxidant and anti‑inflammatory properties that enable it to cross the blood‑brain barrier and influence neurodegenerative pathways. Its oral bioavailability is modest, but nano‑delivery systems and phospholipid complexes significantly boost...
Gut-Brain Health Effects of PREbiotics in Older Adults with Suspected COgnitive DEcline: Design of the PRECODE Randomised Placebo-Controlled Trial
The PRECODE trial is a four‑arm, double‑blind, placebo‑controlled study enrolling 164 adults aged 60‑79 with subjective cognitive decline (SCD+) and additional lifestyle risk factors. Over 26 weeks participants receive chicory inulin, resistant dextrin, seaweed polysaccharide, or maltodextrin placebo to test whether...
Food-Derived Dihydromyricetin and Metabolic Dysfunction-Associated Steatotic Liver Disease: A Preclinical Systematic Review and Meta-Analysis
A systematic review and meta‑analysis of 14 murine studies evaluated dihydromyricetin (DHM) as a nutraceutical for diet‑induced metabolic dysfunction‑associated steatotic liver disease (MASLD). Across the pooled data, DHM consistently reduced hepatic triglycerides, total cholesterol, and liver enzyme levels (ALT, AST,...
Development of Functional Foods with Stable Encapsulated Docosahexaenoic Acid
The review outlines recent biotechnological advances that stabilize docosahexaenoic acid (DHA) for functional foods through encapsulation techniques such as micro‑, nano‑, and emulsion systems. It highlights the shift toward microalgal and genetically engineered plant sources, providing vegan‑friendly, sustainable DHA supplies....
Art of You on Moving Personalized Nutrition Beyond ‘Guesswork Dressed in an Algorithm’
Herbalife Ltd. announced a $150 million acquisition of UK‑based personalized supplement firm Bioniq, aiming to broaden its tailored nutrition offerings. The deal arrives as research on digital “gut twins” advances, promising more accurate predictions of probiotic success. Over the past decade,...
Italian Coffee Consumption May Be Linked to Better Liver Health
Italian researchers examined coffee intake and brewing methods in 1,426 adults, finding that moderate consumption of unfiltered Italian‑style coffee was associated with a roughly 50% reduction in metabolic dysfunction‑associated steatotic liver disease (MASLD) risk. The protective effect grew modestly with...
Struggling With High Cholesterol? This Ingredient Is A Helpful Add-On
New systematic review and meta‑analysis of randomized trials (2010‑2025) shows turmeric supplementation improves lipid profiles in adults with metabolic disorders. Across studies, turmeric lowered triglycerides by ~25 mg/dL, total cholesterol by 14 mg/dL, LDL by 17 mg/dL and raised HDL by 6 mg/dL. When...
Carb Mouth Rinse Boosts Reps, Reveals CNS Fatigue
Carbohydrate mouth rinsing increases the number of reps to failure across multiple sets of multiple exercises, revealing that supraspinal CNS fatigue is a common effect in strength training workouts. https://t.co/Nj0JxgJIRs
New Study Says I Was Wrong About NMN and NR?
A recent small crossover study suggested nicotinamide riboside (NR) raised blood NAD 2.3‑fold more than nicotinamide mononucleotide (NMN), but a larger Nature Metabolism trial with 65 participants found both precursors increased NAD similarly. Mechanistic work shows oral NR and NMN...
New Study Says I Was Wrong About NMN and NR?
Recent human trials have shown that nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) raise circulating NAD levels to a similar extent, contradicting a small Bergen study that suggested NR was superior. Both compounds appear to be metabolized largely by gut...
New Study Says I Was Wrong About NMN and NR?
Recent human trials have reignited the NR‑vs‑NMN debate, with a small six‑person crossover study suggesting NR raises blood NAD 2.3‑fold more than NMN, while a larger 65‑participant Nature Metabolism trial found no meaningful difference between the two. Both studies, however,...
Brown Fat Protein SLIT3 Unlocked as Key to Metabolism, Weight‑Loss Potential
Researchers published in Nature Communications have identified a dual‑fragment protein system, SLIT3‑N and SLIT3‑C, that constructs the vascular and neural scaffolding essential for brown adipose tissue to burn calories. The discovery, based on analysis of more than 1,500 human samples,...
GLP-1: The Risks They're Hiding From You + My Protocol to Start Producing It Naturally
GLP-1, a naturally produced hormone that regulates blood sugar and satiety, is the same mechanism targeted by weight‑loss drugs such as Ozempic and Wegovy. The article explains that endogenous GLP‑1 is rapidly broken down by the enzyme DPP‑4, whereas pharmaceutical...
UCL Unveils Diet-MisRAT Tool to Grade Online Nutrition Misinformation Risk
University College London scientists have released the Diet‑Nutrition Misinformation Risk Assessment Tool (Diet‑MisRAT), a rule‑based platform that rates the potential health harm of online nutrition claims. Calibrated with input from nearly 60 public‑health and dietetics experts, the tool moves beyond...
An Opinionated Take on NEJM Highlights for Q1 of 2026
The first quarter of 2026 NEJM featured several disruptive studies, including a Canadian‑Australian dialysis trial where fish‑oil supplementation halved myocardial infarctions and cut strokes by two‑thirds. Merck’s oral PCSK9 inhibitor enlicitide achieved a 57% LDL reduction, positioning it for a...
Six Simple Morning Habits Drive Consistent Weight Loss
A high protein breakfast kills cravings before lunch. Drinking water first thing speeds up your metabolism. A 10-minute walk after breakfast burns more fat than you think. Writing down what you eat makes you 50% more likely to hit your...
Prenatal Vitamins Aren’t a Food Substitute—Eat Real Nutrition
Most women think taking a prenatal vitamin covers their nutritional needs during pregnancy. It does not even come close. Food always comes first. Nutrients from food come in a bioavailable form with the right cofactors and ratios. Your body evolved to...
I Wore a Glucose Monitor for a Month and Discovered 3 Fueling Mistakes That Were Making My Runs Feel Harder
A runner wore a sports‑specific continuous glucose monitor for a month and uncovered three fueling missteps that were hampering performance. Simple carbohydrates were needed before long runs to raise glucose levels, mid‑week workouts required intentional fuel instead of fasted sessions,...
Treat Fruits and Veggies Like Protein for Recovery
Focus just as much on adding fruits and vegetables to your diet as you do on adding protein. If you’re like most Americans then you’re not getting enough. And if you need another reason, remember this: fruits and vegetables provide carbs...
Beyond The Plate: Foods That Support Whole Body Health
The article outlines how everyday food choices influence multiple body systems beyond digestion, highlighting specific nutrients that support brain function, immune strength, heart health, oral care, and mood stability. It lists omega‑3‑rich fish, leafy greens, berries, citrus, garlic, fermented dairy,...
Vitamin D Shows Potential to Reduce Long COVID Symptoms: JoAnn E. Manson, MD, MPH, DrPH
A recent randomized VIVID trial examined vitamin D₃ supplementation in newly diagnosed COVID‑19 patients and found a non‑significant trend toward fewer long‑COVID symptoms at eight weeks. While primary outcomes such as healthcare utilization were unchanged, researchers noted that delayed treatment...
Vitamin D3 Preserves Telomeres, Slowing Cellular Aging
As a medical school professor, I have watched vitamin D research for decades. This trial finally delivers causal evidence. The VITAL randomized controlled trial -- the gold standard -- followed nearly 1,000 adults aged 50+ for 4 years and found that...
Theanine Plus Caffeine Outperforms Each Alone
Theanine and caffeine work better for cognition than either one alone🍵☕ The combination of theanine 🍵(97 mg) and caffeine ☕(40 mg) improves cognitive performance and subjective alertness compared to placebo (PMID: 21040626). A 2021 review saw that theanine alone has mild cognitive...
What to Eat (and Avoid) for Psoriasis Relief, According to Experts
Psoriasis is driven by immune‑mediated inflammation and abnormal blood‑vessel growth. Experts highlight that dietary patterns, especially the Mediterranean diet, can lessen disease severity, as demonstrated in a 16‑week randomized trial. Key foods such as fatty fish, extra‑virgin olive oil, berries,...
Early Time-Restricted Eating Beats All Fasting Strategies
As a medical school professor, I used to think all fasting windows were created equal. This massive analysis proves they are not. A network meta-analysis of 113 trials published in BMJ Medicine found that early time-restricted eating -- finishing food by...
Aging Gut Loses Magnesium, Boosting Inflammation Risk
As a medical school professor, I never imagined a single mineral could be this important to gut health. But the data is staggering. A new study in Aging Cell found that magnesium levels decline specifically in the gut as we age...
$31 Million Federal Study Finds Daily Multivitamins Don't Prevent Disease in Healthy Adults
A federally funded COSMOS trial involving 21,442 healthy adults over 3.6 years found daily multivitamins did not lower cardiovascular events or cancer rates. The $31 million study challenges a habit followed by roughly 86 million Americans and could prompt revisions to clinical...
Swap, Don't Eliminate: Choose Natural Over Added Sugar
Instead of eliminating foods (carbs, sugar, etc) try **swapping** foods. Here’s an example: sugar is found naturally in some foods and added to others. You don’t need to eliminate sugar. Instead, try swapping out the added sugar foods and swapping...
Ketogenic Diet May Counteract Genetic Lp(a) Vascular Damage
Can you fix Lp(a) With Diet? Let's go inside the artery... 1/2) Lp(a) is a genetically determined risk factor for cardiovascular disease. But that doesn't mean you can't change your risk. In today's deep-dive video (21 minutes, just released and linked...
Doctor-Recommended Supplements: What You Need to Know
In this episode of Rethinking Wellness, host Christy Harrison tackles a listener’s dilemma about following a doctor’s recommendation to take over‑the‑counter supplements—vitamin D, B12, and probiotics—while remaining skeptical of unregulated products. She explains how to evaluate supplement quality, verify dosage,...
Ginseng Boosts Mitochondria via AMPK/PGC‑1α Pathway
Ginseng for exercise and injury recovery 🍃 Panax ginseng is a well-known traditional medicine which has been gathering data for it’s ergogenic and antioxidative properties 📚 This new review highlighted it’s primary mechanisms and benefits 🔍 Here are the key takeaways...
Vegetarian and Vegan Diets Linked to Higher Hip Fracture Risk
Could a plant-based diet make your bones weaker? In this meta-analysis that looked at 529,672 participants (average ages of 46–63; 57% women, 43% men), both vegetarian diets and vegan diets were associated with a HIGHER risk of hip fracture: https://t.co/3u18PxPmrk...
What Makes a Good Protein?
Protein quality is gaining prominence as GLP‑1 weight‑loss drugs, aging populations, and plant‑based trends raise concerns about muscle loss and overall health. The article explains that a "good" protein must contain all nine essential amino acids and be highly digestible,...
Carbs Aren’t Fat‑Making; Science Says Otherwise
Happy Monday to everyone... Except people who say that carbs make you fat Ya'll need science https://t.co/Eu2lzc8Jq7
Eat a Rainbow: Diverse Phytonutrients Boost Health
"Eating a rainbow of fruits+vegetables is important, as they contain a variety of phytonutrients. Phytonutrients are specific nutrients that come from plant foods that keep the body healthy+fight disease. Variety and quality are important..." page 160 PAVING the Path to...
How To Stop Sugar Cravings: 8 Tips To Help You Resist
The average American adult consumes about 17 teaspoons of added sugar each day, far exceeding the American Heart Association’s recommendations of 6 teaspoons for women and children and 9 teaspoons for men. Registered dietitian Beth Czerwony explains that sugar activates...
Daily Multivitamins May Slow Aging, Especially in Older Bodies
Daily multivitamin may slow biological aging Greatest gains for participants who were biologically older, researchers say https://t.co/GhRJHwgr9B https://t.co/OxfNd0ZmEE
Why Liposomal Magnesium Is the Next Leap Forward in Absorption
Liposomal magnesium wraps the mineral in phospholipid bubbles, allowing it to be absorbed through the body’s fat‑uptake pathways rather than the tight‑junction gates that handle most dietary magnesium. Conventional magnesium supplements dissolve quickly in the stomach, releasing ions in the...
Study Challenges 8×8 Water Rule, Cites Hyponatremia Risk
A recent study reported in Time News argues that the long‑standing 8×8 rule—eight 8‑ounce glasses of water daily—offers no proven health advantage and may increase the risk of hyponatremia. The analysis highlights the body’s natural thirst mechanism and the kidneys’...
Researchers Detail How Peptide Supplements May Boost Muscle Growth and Recovery
Scientists have outlined the mechanisms by which whey‑derived and collagen peptides influence muscle hypertrophy, strength, and tendon elasticity, citing recent trials that show whey excels at size gains while collagen paired with vitamin C improves explosive power. The findings give...
Calorie Needs Vary by Football Position and Body Type
Estimated⚡️kcal range based on🏈player position & body comp: 🔸Tight End: 6,000-6,300 🔹Linebacker: 5,900- 6,200 🔸Quarterback: 5,200- 5,400 🔹Running back: 5,700- 6,000 🔸Defensive Lineman: 6,100- 6,400 🔹Offensive Lineman: 6,200- 6,500 Nutrition for WRs https://t.co/X9ymqtLU9X
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5 Vegetables That Are Especially Good for Your Heart, According to Health Experts
Health experts highlight five vegetables that offer strong cardiovascular benefits. Dark leafy greens, carrots, tomatoes, beets, and edamame each contain specific phytochemicals—such as polyphenols, beta‑carotene, lycopene, betalains, and soy protein—that have been linked to reduced inflammation, lower blood pressure, and...
FDA to Mandate Front‑of‑Package Ultra‑Processed Food Warning After BMJ Links to 32 Diseases
The U.S. Food and Drug Administration finalized a rule that will require a standardized front‑of‑package icon on foods classified as ultra‑processed, a move driven by a 2024 BMJ umbrella review that linked consumption of such foods to 32 health outcomes....