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.
Florida Test Finds Heavy Metals in 16 Infant Formula Brands
Florida state officials tested 24 infant formula products and identified elevated mercury and other heavy metals in 16 of them. The findings have prompted calls for recalls, tighter regulation, and heightened consumer vigilance across the U.S. baby‑nutrition market.
Choose Magnesium Type: Cognition, Calm, or Stress Support
Magnesium L-threonate (Best for Cognition): Highly bioavailable and shown in randomized controlled trials to improve memory, executive function, and focus. It supports "synaptic plasticity," helping neurons form new connections. Magnesium Glycinate (Best for Relaxation): Bound to the amino acid glycine, this form is...
You Need More Protein If You’re Working Hard in the Gym—Here’s How Much
People who train regularly need substantially more protein than the standard dietary allowance. Sports dietitian Sarah Gilbert notes the U.S. RDA is 0.8 g/kg, while performance nutrition experts like Raiders’ Ricky Ng recommend 1.6–2.4 g/kg for strength and endurance athletes. In addition...
These 10 Foods Are High in Potassium—And Might Just Lower Your Blood Pressure
A new health feature highlights that only about 2% of Americans consume enough potassium, despite its critical role in fluid balance, muscle function, and blood pressure regulation. The article lists ten potassium‑rich foods—such as tomato paste, lentils, and dried apricots—that...
When’s the Best Time to Take Magnesium?
Magnesium supplements are popular, but experts stress that most adults can meet the NIH‑recommended 400‑420 mg daily intake through food. When supplementation is needed, consistency outweighs precise timing, though certain forms like magnesium glycinate may be more effective before bedtime. Some...
SNAP Policy Proposals Spark Debate Over Potential Health Impacts
Federal and state officials have introduced SNAP policy changes—benefit reductions, stricter retailer requirements, and a plan to redirect ICE funds—prompting a heated debate over possible health outcomes. Specifics of the proposals and projected impacts were not disclosed in the available...
46g Protein + 5g Creatine Smoothie
An influencer shares a smoothie recipe delivering 46 g protein and 5 g creatine, highlighting creatine’s muscle, strength, and cognitive benefits. The post warns that conventional whey protein can trigger bloating, brain fog, and leaky‑gut symptoms for many consumers. As an alternative,...
Turns Out Your Coffee Addiction May Be Doing Your Brain a Favor
Researchers from Mass General Brigham analyzed data from over 130,000 participants in the Nurses’ Health Study and Health Professionals Follow‑Up Study across 43 years. They found that adults who consumed two to three cups of coffee or tea daily had...
This Could Be The Secret To Sticking To A Healthy Diet, Study Finds
A new study of 150 women tracked food intake and emotions over a week, revealing that women actively dieting are nearly twice as likely to choose unhealthy snacks when experiencing negative emotions, while non‑dieters tend to eat more overall during...
5 Diet & Lifestyle Habits That Lower ApoB & Support Heart Health
The article outlines five evidence‑based habits—soluble fiber intake, unsaturated fats, daily cardio, diverse plant foods, and strength training—that can lower apoB, a superior biomarker for cardiovascular risk. It explains apoB’s role in tagging all atherogenic lipoproteins and cites guideline targets...
This Naturally Hydrating Drink Supports A Healthier Gut Microbiome
A double‑blind, placebo‑controlled trial found that daily consumption of fresh coconut water for eight weeks markedly improved gut health in ulcerative colitis patients. Fifty‑three percent of participants achieved clinical remission versus 28 percent on placebo, and overall gut inflammation symptoms...
Wait, Are There Benefits to Eating Eggshells? What Research Shows
Recent research highlights the eggshell membrane—not the hard shell—as a potent source of collagen, elastin, and glycosaminoglycans. Clinical trials of supplements such as Ovoderm® report measurable gains in joint comfort, reduced stiffness, and faster cartilage recovery. Parallel studies show improvements...
The Overlooked Key to Feeling Less Bloated & More Like Yourself
Registered dietitian Molly Knudsen highlights that most Americans fall short of recommended fiber intake, contributing to chronic bloating and irregular bowel movements. She recommends an organic fiber+ supplement delivering 6 g of prebiotic fiber from guar beans, green kiwifruit, and a...
Cordyceps May Boost Endurance and Recovery Performance
Cordyceps militaris for exercise performance 🍄 This new narrative review examined whether supplementation with Cordyceps can improve… 🏃 Endurance performance ⚡️ Exercise capacity 🔋 Post-exercise recovery …based on the available human trials investigating aerobic performance, power output, and recovery markers in physically active individuals 📚...
Fat Burners Lack Solid Evidence; Research Shows Limited Effectiveness
“Fat burners” are supplements marketed to boost fat metabolism and promote weight loss, but do they actually work? This blog examines the evidence behind these claims and what research really says about their effectiveness: https://t.co/LUuua5QAiU https://t.co/DScGvW7nrl
Four Rules for Fueling that Every Senior Cyclist Should Follow, According to a Dietitian and Cycling Coach
Senior cyclists are being urged to overhaul outdated fueling habits by eating before, during, and after rides. Nutrition expert Namrita Brooke recommends ingesting roughly 50 grams of carbohydrates per hour on the bike to sustain performance. She also stresses timing...
Science vs Marketing: CGM's Real Impact on Meals
Marketing suggests CGM can optimise meals, stabilise energy, and personalise fueling. But what does the science actually show? Join the webinar to learn: https://t.co/eN6PetWMGW https://t.co/aM9Fd1yXxo
Creatine: Cheap, Proven Boost for Strength and Brain
Creatine is☝️of the most studied performance enhancing💊available at low💰with🔬proven effects: ⚡️Strength 💪Muscle gain 🔌Power output 🤕Injury prevention 🧠Cognitive function ⬇️Rate of exhaustion 📈Increase testosterone If you’re a vegan or plant based I would recommend you supplement with 7-10g of creatine.
Meat‑Heavy Diet May Delay Dementia in APOE‑4 Carriers, Study Finds
Researchers at the Karolinska Institute reported that seniors with the high‑risk APOE 3/4 or 4/4 genotype who ate about 870 g of meat per week experienced roughly half the dementia risk of low‑meat eaters. The 15‑year observational study of 2,100 Swedish...
Stay Moderate: Avoid Excess, Keep Some Reserve
Big v Small for longevity. Small - Most serious problems are metabolic in nature. You'll avoid them by not spending too much time in an energy surplus, i.e. not being too big. But... If shit does go bad - you do have that...
Leptin/Adiponectin Ratio as a New Multidimensional Biomarker in Obese Patients with Liver Steatosis Undergoing VLEKT: Results From a Pilot Study
The pilot study of 37 obese adults undergoing an eight‑week Very‑Low Energy Ketogenic Therapy (VLEKT) showed significant reductions in body weight, BMI, fat mass, fasting glucose, insulin, HOMA, triglycerides, LDL‑C, hepatic steatosis (CAP) and liver stiffness. Both the leptin‑to‑adiponectin ratio...
Docosahexaenoic Acid Intake and Health in Adults and Older Adults: A Narrative Review of Disparities by Country Income Level
A new narrative review synthesizes 52 studies on docosahexaenoic acid (DHA) intake and health outcomes across countries of differing income levels. The evidence, dominated by high‑income country research, links higher DHA status to modest reductions in ischemic stroke risk, favorable...
DASH Diet Tied to Lowest Risk of Cognitive Decline in New JAMA Neurology Study
Researchers publishing in JAMA Neurology report that older adults who closely follow the DASH diet experience the greatest reduction in self‑reported cognitive decline, with other healthy eating patterns also showing benefits. The findings reinforce the link between cardiovascular‑friendly nutrition and...
Rhodiola Boosts Football Performance and Decision-Making Under Fatigue
Rhodiola rosea improves performance and decision-making under fatigue 🧠⚡️ This new study recruited 24 competitive football players to a 4-week supplementation protocol taking either either… 1️⃣ Rhodiola rosea (2.4 g/day) 2️⃣ Placebo Physical, technical and cognitive performance plus haematological markers were assessed pre- and...
Bioactive Supplements May Modulate Gut Microbiota in Obesity: Study
Researchers in Korea tested alpha‑lipoic acid, betaine, and L‑carnitine supplementation in high‑fat‑fed mice. All three compounds altered gut microbiota composition, with L‑carnitine producing the strongest reduction in the Firmicutes/Bacteroidetes ratio. These microbial shifts were linked to lower leptin levels and...
Wisconsin Senate Passes Bill to Ban Candy and Soda with SNAP Benefits
The Wisconsin Senate approved AB 180, a bill that would prohibit SNAP recipients from buying candy and soda, affecting roughly 700,000 people. The measure, passed 25-8, also earmarks $69 million and 70 new staff positions to avoid federal penalties, signaling a...
These Kitchen Mistakes May Lower The Nutritional Value Of Your Food
The article outlines four everyday kitchen habits that can silently strip nutrients from meals: cutting cruciferous vegetables without a resting period, letting cooked vegetables linger too long, using pre‑ground coffee or pods, and exposing oils to light and air. It...
![[Comment] Should We Keep Pushing a High Fluid Intake in Kidney Stones?](https://hixhlmpcokxhartfkpyi.supabase.co/storage/v1/object/public/images/thumbnails/71728300caabf9cdd7e72489bb93c7ec.webp)
[Comment] Should We Keep Pushing a High Fluid Intake in Kidney Stones?
High fluid intake remains the cornerstone for preventing kidney stones, yet patient adherence is consistently low. Systematic reviews and a recent 2026 randomized trial confirm that adequate hydration reduces stone recurrence, but practical, behavioral, and environmental barriers limit real‑world effectiveness....
Extra Virgin Olive Oil May Help Better Preserve Cognitive Function than Refined
A two‑year analysis of 656 overweight adults aged 55‑75 in the PREDIMED‑Plus trial found that participants who regularly consumed virgin olive oil exhibited better preservation of cognitive function and greater gut‑microbiome diversity than those who used refined olive oil. The...
Science Shorts: Creatine Reference Intakes, Coffee Pulp Extract and Beetroot
The roundup presents new nutrition research ranging from a proposed dietary reference intake (AI) for creatine in adults to functional‑food studies showing coffee pulp extract lowers cholesterol and weight, beetroot juice improves post‑sprint agility in soccer players, KSM‑66 ashwagandha gummies...
Calorie‑matched Low‑ and High‑carb Diets Yield Similar Visceral Fat Loss
Which diet is the best for lowering visceral fat mass? In this 2022 randomized controlled trial, there was no significant difference between low-carb and high-carb diets if calories and protein were matched A whole food, high-carb, low-fat diet trended towards the best...
This Is The Best Diet For Stronger Bones During Weight Loss, Per Research
New research published in JAMA Network Open shows that overweight older women who combine a Mediterranean‑style diet with a 30 % calorie cut and regular resistance‑focused exercise maintain higher bone density than those on diet alone. The year‑long trial of 924...
Cottage Cheese Is Having a Moment, and Runners Should Join the Party
Cottage cheese is enjoying a resurgence among runners because a single cup delivers roughly 25 grams of high‑quality protein, making it an inexpensive post‑workout fuel. Sports dietitians recommend this protein level for muscle repair and glycogen replenishment. The article highlights texture‑friendly...
Eat More, Get Your Cycle Back and Thrive
When a new client starts with us, the first thing we do is have them track what they're actually eating for two weeks. Almost every single one is eating far less than they think. 1,400 calories. 1,600 on a good day....
UK Government Issues Detailed Food and Water Guidance for Nuclear Emergency
The British government has released official advice on which foods, drinks and cooking supplies to stockpile in the event of a nuclear strike. The guidance emphasizes canned and dried goods, bottled water and low‑tech heating options, while warning that fruit,...
Train Harder, Not Just Eat More Protein
Most people don't need more protein to build muscle. They need to train more. Protein isn’t the main driver of adaptation, training is. Muscle growth, strength, and metabolic health are primarily stimulated by mechanical tension and progressive overload, not just a higher...
Odisha Allocates Rs 247 Crore to Revive Forgotten Foods with WASSAN
The Odisha Department of Agriculture and Farmers' Empowerment signed a Memorandum of Agreement with the non‑profit Watershed Support Service and Activities Network (WASSAN), launching a five‑year, Rs 247.024 crore programme to conserve and commercialise forgotten foods and neglected crops in 25 biodiversity‑rich...
Taurine Boosts Sweat Rate, Enhances Heat Tolerance
Taurine supplementation for heat tolerance 🌡️ This new review examined whether taurine supplementation can improve… 🥵 Thermoregulation 🔥 Heat tolerance ⚡️ Performance …during exercise in hot environments, and how it integrates with strategies like heat acclimation, cooling, and hydration 📚 Here are the key findings...
Sugar's True Impact on Athletic Performance
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/cB8u2DUSAq https://t.co/Sq7VgtdkGx
Joshua Ramos Targets Podium at Tougher Ironman 70.3 Davao, Emphasizes Nutrition and Heat Management
Joshua Ramos, fresh off a win at the 5150 Guimaras, is aiming for another podium at the Ironman 70.3 Davao on March 22. The half‑Ironman’s longer distances, a new bike route and Davao’s heat demand meticulous nutrition and hydration planning,...
Scientists Explain How CGM Guides Athletic Fueling
What glucose sensors reveal about fuelling and performance? CGM in sport explained by the scientists behind the research. Sign up now: https://t.co/eN6PetWMGW https://t.co/AUFyq1xE8w
Kick Your Tiredness with These 7 Natural Energy Boosters
Dr. Amy Shah, author of *I’m So Effing Tired*, outlines seven natural strategies to combat chronic fatigue, focusing on gut‑friendly nutrition, circadian alignment, and emotional recharge. She recommends high‑fiber, nutrient‑dense foods, eliminating sugary or caffeinated drinks, and choosing lean, plant‑based...
Butyrate and GLP-1 — Dual Messengers Linking Gut Health to Brain Health
The article explains how gut‑derived butyrate fuels intestinal L‑cells to release GLP‑1, a hormone that regulates appetite, insulin sensitivity and weight. It highlights butyrate’s ability to cross the blood‑brain barrier, dampen neuroinflammation, boost BDNF, and improve neurotransmitter balance, linking gut...
Read This if Your Scale Is Giving Bad Vibes
The post outlines a step‑by‑step method for diagnosing why the scale isn’t moving despite disciplined effort. It stresses that short‑term weight swings are often water‑related, not true fat loss stalls, and that true plateaus require at least two weeks of...
New Landmark Studies on Sweet Taste and Low/No Calorie Sweeteners
Three new large‑scale randomized trials have filled a critical evidence gap on low‑ and no‑calorie sweeteners (LNCS). The EU‑funded SWEET study showed that replacing sugar with LNCS helped participants maintain 1.6 kg more weight loss over 12 months without cardiometabolic harm. The...
Memory Loss: This Supplement May Slow Brain Shrinkage By 50%
High-dose B‑vitamin supplementation (folic acid, B6, B12) was found to halve brain shrinkage in seniors with mild cognitive impairment over a two‑year trial. The 168 participants aged over 70 who received the vitamins showed 50 % less atrophy and modest gains...
Top 3 Foods That Support Memory
Annie Fenn, MD, reviewed the scientific literature and identified three foods—blueberries, walnuts, and fatty fish—as the most potent memory enhancers. She highlights the high concentrations of antioxidants, polyphenols, and omega‑3 fatty acids that protect the hippocampus and improve synaptic function....
Creatine Boosts Muscle only with Resistance Training
Does creatine work if you don’t train? 🧐 This new meta-analysis compiled data from 39 trials to establish the effects of creatine supplementation with / without resistance training on… 🏋️♂️ Strength ⚡️ Performance 💪 Lean mass Here is what they found ⬇️ When resistance training, creatine...
Five Essentials for Lean Muscle Growth
5 Simple ways to build lean mass: ☑️1.8-2.0g by protein/kg/BW/day ☑️Drink 90-100 oz of fluid daily ☑️Resistance train 4-5x/week following a plan ☑️Sleep 8-9 hours every night (can't grow muscle without rest &recovery) ☑️Supplement with 5-7g of creatine monohydrate daily
Joshua Ramos Targets Podium at Grueling Ironman 70.3 Davao, Underscores Nutrition Stakes
Baguio‑born triathlete Joshua Ramos is set to chase another podium finish at the Ironman 70.3 Davao on March 22, after his recent win at the 5150 Guimaras. The half‑Ironman’s revamped bike course, high humidity and demanding distance put nutrition and...