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.
Finding Nutrition Advice That’s Actually Backed by Science
The article highlights how pervasive, oversimplified nutrition advice leaves consumers confused, especially as headlines swing with each new study. It clarifies that registered dietitians, unlike influencers, are trained to translate complex science into individualized medical nutrition therapy. The piece debunks common myths about the ketogenic diet, emphasizing its clinical use rather than a universal weight‑loss hack. Finally, it advocates a harm‑reduction approach, focusing on realistic, sustainable changes rather than perfection or scale numbers.
Cut dAGEs, Boost Longevity with Smart Nutrition
Dietary Advanced Glycation End Products (dAGEs): Pathogenesis and nutritional strategies for health longevity-A critical view https://t.co/RrTxgGg4UF https://t.co/ujoKGLKIRz
Case Report: Optimizing Wound Care: Tailored Nutritional Strategies with Immune- Modulating Enteral Nutrients
A dietitian‑led case series of four critically ill patients with advanced pressure ulcers implemented personalized enteral nutrition, targeting progressive energy and protein goals, glycemic control, and selective immunonutrient supplementation (arginine, glutamine, HMB). Over several weeks to months, each patient showed...
The Milpa Diet: A Functional, Sustainable Pattern for Human and Planetary Health
The Milpa diet revives a Mesoamerican polyculture of maize, beans, squash and chili, combined with traditional processing like nixtamalization, to create a nutrient‑dense, bioactive‑rich food system. Agroecologically, the intercropping maximizes land equivalent ratio, cuts water use and curtails deforestation, while...
Gut Microbiota Mediates the Anti-Obesity Effects of Gnaphalium Affine Methanol Extract in HFD-Induced Obesity
A methanol extract of the traditional plant *Gnaphalium affine* (GAE) markedly reduced weight gain, visceral fat, and metabolic dysfunction in high‑fat diet mice. The treatment restored antioxidant defenses, improved glucose tolerance, and reinforced intestinal tight‑junction proteins. Multi‑omics revealed GAE reshaped...
One-Month Early Time-Restricted Eating Enhances Cognition via White Matter–Cortical Pathways in Males with Metabolic Syndrome: Evidence From TBSS and SBM...
A one‑month early time‑restricted eating (eTRE) regimen in 21 male patients with metabolic syndrome led to significant reductions in weight, BMI, fasting glucose, insulin and HOMA‑IR. Neuroimaging revealed increased fractional anisotropy in the left anterior thalamic radiation and cortical thinning...
Stevia Boosts Muscle Metabolism and Prevents Loss
If avoiding sugar, consider stevia. A stevia plant extract (from Pharmingen, Korea) improved muscle metabolism, mitochondrial function, and attenuated muscle loss in obese mice while activating SIRT1. Non-ultraprocessed stevia resembles matcha powder 🍵 https://t.co/tWvBmZzk2g
Dehydration's Impact on Performance Varies by Sex
There is ongoing debate whether dehydration impairs athletic performance. This blogs outlines important considerations for measuring the effect of dehydration, with consideration for possible sex differences in hydration recommendations. Click here: https://t.co/WhgMjTzKLd https://t.co/wChlQIt2EM
Ultra-Processed Foods and Sports Nutrition: Should Athletes Be Worried?
Athletes increasingly rely on ultra‑processed sports nutrition products such as gels, drinks and recovery shakes, but these items are engineered for rapid energy delivery and post‑exercise recovery rather than everyday sustenance. The article argues that the health risks associated with...
Master CGM for Athletes: Science, Myths, Practical Tips
Clear science. Practical guidance. Common myhts challenged. Join us to learn how to use CGM effectively and responsively with atheletes. https://t.co/q43bbIu6Me https://t.co/Yl2muIZiGN
Should You Eat Before or After a Workout?
Sports dietitian Kate Patton explains that both pre‑ and post‑workout nutrition are crucial for optimal performance and recovery. A balanced meal rich in carbohydrates and moderate protein 3‑4 hours before exercise fuels the session, while a quick carb‑protein snack 30‑60...
Gut Health Supplement Relieves Arthritis Pain, Finds New Study
A new randomized trial (INSPIRE) led by the University of Nottingham found that daily supplementation with the prebiotic fiber inulin significantly reduced knee osteoarthritis pain and improved grip strength. Participants receiving inulin also showed higher levels of butyrate and GLP‑1,...
Should I Take Vitamin C to Ward Off Colds, Lower Blood Pressure or Reduce Cancer Risk?
Vitamin C is essential for collagen synthesis, antioxidant protection and iron absorption, but its health‑boosting claims are frequently overstated. Systematic reviews show that daily supplementation of 200 mg or more does not lower the incidence of the common cold, and only...
Track Everything, Unlock Performance Through Self‑
When I have my clients and athletes consistently document: ✅ Sleep ✅ Training ✅ Nutrition & hydration ✅ Reading/studying ✅ Time spent on apps/video games It builds powerful self-awareness around their daily habits what’s truly serving their goals and what’s quietly holding them back. You can’t correct...
Can High-Dose Vitamin D Prevent Long-COVID Cognitive Decline?
Researchers in the VIVID trial, one of the largest randomized studies on vitamin D and COVID‑19, found that a high‑dose vitamin D3 regimen (3,200 IU/day after a loading dose) did not lower acute disease severity, hospitalizations, or death. However, among participants...
Power Your Day with a Protein‑Packed Morning Smoothie
Your morning routine sets the tone for the entire day. Every morning I start with a smoothie made with: • Protein powder • Berries • Banana • Spinach • Greek yogurt • Milk • Creatine monohydrate I often make a larger batch and portion it out for the week...
A Cycling Fueling Guide for Rides of Every Length
Cyclists often over‑consume carbs, leading to gastrointestinal distress and reduced performance. The American College of Sports Medicine advises 30‑60 g of carbohydrate per hour, matching the intestine’s absorption ceiling of about one gram per minute. Mixing glucose with fructose or maltodextrin...
Personalized, Periodized Nutrition Drives Peak Athletic Performance
The 4Ps of Performance Nutrition⚡️ This new review outlined an evidence-based framework for achieving optimal performance via nutrition 📝 Focusing on the following 4Ps… 1️⃣ Personalise 2️⃣ Periodise 3️⃣ Prefuel 4️⃣ Prepare Here are the details ⬇️ Personalise 🧬 👤 Tailor diet and supplement plans to the individual athlete 📊...
Fortified Salad Packs a Healthy Punch to Meet a Growing Vitamin B12 Need
A research‑industry partnership has used aeroponic indoor farming to fortify pea shoots with vitamin B12, delivering the full recommended daily allowance in a 15‑gram serving. The fortified shoots maintain B12 stability during cold storage and are bioavailable in simulated digestion tests....
Why Fasting Backfires For Some Women (And How To Do It Right)
Intermittent fasting is popular, but Dr. Jaime Seeman warns it isn’t a universal solution for women. She urges a goal‑driven, flexible approach that prioritizes protein, adequate calories, and nutrient‑dense foods during the eating window. Overly long fasts can leave active...
Low Vitamin D? Try These Tips
Vitamin D deficiency affects up to 35% of American adults, especially women over 50, seniors, and those with darker skin or limited sun exposure. Dr. Matthew McCoskey explains that low levels cause fatigue, bone pain, muscle weakness, mood changes, and...
11 Low-Calorie Snacks That Will Satiate You In Between Meals, Recommended By A Dietitian
A registered dietitian outlines eleven low‑calorie snacks that combine protein, fiber, and micronutrients while staying under 200 calories per serving. Each recipe balances macronutrients—ranging from a tuna‑Greek‑yogurt cucumber bite with 23 g protein to a frozen‑yogurt grape treat under 100 calories....
Effect of Doum (Hyphaene Thebaica) Mesocarp and Endosperm Extracts on Triton X-100 Induced Hyperlipidemic Rat: Mitigative Cardiovascular and Renal Dysfunction...
Researchers evaluated aqueous extracts of Doum palm mesocarp (DM) and endosperm (DE) in Triton X‑100‑induced hyperlipidemic rats. High‑dose DM (1,000 mg/kg) markedly lowered triglycerides, total cholesterol, LDL‑C and improved cardiovascular risk indices and renal function, while low‑dose DE (500 mg/kg) produced a...
Optimal Dosage of Exercise Combined with Intermittent Fasting for Body Composition and Cardiometabolic Health in Adults: A Systematic Review and...
A three‑level meta‑analysis of 65 randomized trials (3,293 adults) examined exercise combined with intermittent fasting (EX + IF). Compared with exercise alone, fasting alone, or no intervention, EX + IF produced modest but significant reductions in body mass, BMI, body‑fat percentage, waist circumference and...
Stage-Specific Variations in Urinary and Salt Iodine Among Pregnant Women in Beijing
A longitudinal study of 400 Beijing pregnant women from 2021‑2024 found urinary iodine concentrations (UIC) declined sharply, with median levels dropping from 151.3 µg/L in 2022 to 122.9 µg/L in 2024, falling below the WHO adequacy threshold of 150 µg/L. Mixed‑effects modeling showed...
A Nutritional Blend of Taurine, Vitamins B6, B9, and B12 Improves Motivated Behaviors in Healthy Adults—A Double-Blinded Randomized Clinical Trial
A double‑blind, crossover trial involving 44 healthy adults tested a four‑week supplement containing taurine, vitamin B6, B9, and B12. The blend raised blood taurine and B‑vitamin levels and produced a roughly 12% increase in motivated performance on a monetary incentive force...
Effects of Low-Dose Medium-Chain Triglycerides on Bowel Habit Outcomes in Japanese Adults Prone to Constipation: A Randomized, Double-Blind, LCT-Controlled Crossover...
A randomized, double‑blind crossover trial in 82 Japanese adults prone to constipation found that consuming 2 g of medium‑chain triglycerides (MCT) daily for two weeks significantly increased the number of days with bowel movements, overall frequency, and stool volume compared with...
Regulatory Effects of Hawthorn on Lipid Metabolic Homeostasis: Mechanisms, Evidences, and Perspectives
A recent review highlights hawthorn (Crataegus spp.) as a promising natural agent for restoring lipid metabolic homeostasis. The plant’s rich flavonoids, phenylpropanoids, and terpenoids suppress hepatic lipogenesis, boost fatty‑acid β‑oxidation, and improve insulin signaling. Additional benefits arise from gut‑microbiota remodeling...
A Clinical Assessment of the Therapeutic Effects of Ashwagandha Root Extract on Cognitive Performance, Sleep, and Fatigue in Children Aged...
A randomized, double‑blind, placebo‑controlled trial evaluated standardized Ashwagandha root extract gummies (150 mg twice daily) over eight weeks in 85 healthy children aged 6–12 with parent‑reported attention or memory concerns. Seventy‑three participants completed the study, and the Ashwagandha group showed significant...
Effectiveness of Whole Grain to Body Weight and Cardiometabolic Risk in Adults with Obesity: A Parallel Randomised Controlled Trial
A 12‑week parallel randomised controlled trial involving 115 obese adults examined the impact of daily whole‑grain consumption at 50 g and 100 g doses. Both intervention groups lost approximately 2 kg more weight than the control, with corresponding reductions in BMI, body‑fat mass,...
3-Month Oral Nutritional Supplementation Adherence Impacts Positively on Survival in Malnourished Older Patients Following Hip Fracture: A Real-Life Study
A prospective cohort of 300 patients aged 65+ with fragility hip fractures examined how adherence to oral nutritional supplements (ONS) affected mortality. Patients who consistently retrieved ONS for at least three months showed a markedly lower 12‑month death rate (15.2%)...
4-2-1
🍉NWW “4-2-1; Chew- Nibble- Sip” Fueling Strategy™ to optimize athletic performance: Pick a food from each category on game or training day 👇 4⃣Hrs. out CHEW ✔️25-30g protein ✔️50-75g carbs ✔️20-30 oz fluid 2⃣Hrs.. out NIBBLE ✔️10-15g protein ✔️20-30 g carbs *as needed ✔️10-15 oz...
Raw Milk: Benefits and Risks Explained
🥛 What are the health benefits and risks of using raw (unpasteurized) milk? 🔗https://t.co/4u8yQGPJPW 🌐 #INPST #DHPSP #Health https://t.co/rA9L6u7pgA
Which Nut Butter Is Healthiest – Peanut, Almond or Cashew?
The Conversation compares peanut, almond and cashew butters, emphasizing that health benefits depend more on ingredient purity than the nut type. All three provide monounsaturated and polyunsaturated fats, protein, fibre and essential minerals, but commercial brands often add oils, salt,...
‘Baked, Not Fried’: Five Highlights From Nutrition Research
Recent nutrition research highlights that drinking coffee only before noon lowers all‑cause mortality by 16% and cardiovascular death by 31% compared with non‑drinkers, while consuming coffee throughout the day erases these benefits. A large metagenomic study shows vegans and vegetarians...
Baseball Players’ Top Nutrition Mistakes: Fuel, Timing, Recovery
Nutrition Mistakes Baseball Players Make 1. Not Eating Enough Quality Carbohydrates: Baseball players often under-fuel with carbohydrates, which are the body’s primary energy source during long practices, doubleheaders, and intense training sessions. Without enough quality carbs, players risk fatigue, slower reaction times,...
Post‑Game Protein‑Carb Boost Prevents Muscle Loss
Football athletes place incredible demands on their bodies explosive sprints, hard cuts, collisions, and repeated high-intensity efforts. Yet many high school and college players are underfueling, especially when it comes to calories and quality protein. This can lead to fatigue,...
Why Are We so Obsessed with Protein? A New Book Looks for Answers
Samantha King and Gavin Weedon’s new book *Protein* examines why the nutrient has become a cultural obsession, tracing its scientific importance and its elevation in media and marketing. The authors explore protein’s role in muscle growth, immune function, and hormone...
Eggs Supply Essential Choline for Fetal Brain Development
I take eggs very seriously during pregnancy. Not because of protein, though that matters, but because of choline. Choline is as important as folate for fetal brain development, but almost nobody talks about it. Over 90% of pregnant women don't meet...
Train Your Fuel Strategy to Prevent Marathon Cramping
Why I think it’s important to practice fueling well before your marathon. It’s common to get cramping, nausea, or just have a hard time taking down a gel at race pace. Some might taste fine at room temp in the...
Magtein Joins Schwarzenegger Platform for Brain Health Push
Magtein, a patented magnesium L‑threonate, announced a partnership with Arnold Schwarzenegger’s Pump Club at Natural Products Expo West 2026 to promote brain‑health content through newsletters and podcasts. The collaboration seeks to translate robust clinical research—including recent findings on cognition, sleep,...
Vitamin D Triggers Autophagy, Improves Diabetes Metabolism
As a medical school professor, I teach students that vitamin D does far more than build bones. This new study shows just how much more. Researchers found that vitamin D supplementation significantly improved glucose tolerance, lowered fasting blood sugar, and reduced...
Prescribing Mood-Boosting Probiotics Feels Like Magic
Me, during a patient appointment, going over probiotic strains that are evidence-based for mood/anxiety: "I feel like I'm casting Harry Potter spells right now" 🪄
Arginine Plus Fish Oil May Help Manage Sarcopenia: Study
A twelve‑week randomized, double‑blind trial found that daily supplementation with 14 g arginine and 6 g fish oil improved gait speed, hand‑grip strength, and functional activity scores in older adults with sarcopenia. The intervention also lowered inflammatory markers (TNF‑α, IL‑6) and triglyceride...
Low‑Carb/Ketogenic Diets Mostly Preserve VO2max in Athletes
Ketogenic diets for endurance performance in trained athletes 🥑 This new meta-analysis compiled data from 33 studies (409 athletes) to establish the effects of… 1️⃣ Low carbohydrate (≤130 g/day or ≤25% total energy) 2️⃣ Ketogenic diet (<50 g/day or <10% total energy) …on aerobic...
Diet and Exercise May Modify CNS Demyelinating Disease
Targeting Lifestyle in CNS Inflammatory Demyelinating Diseases: Insights from Diet and Exercise as Potential Disease Modifiers https://t.co/UyTxyZ85Ez @BrainSci_MDPI https://t.co/xTbie198cv
Pre-Game Power Plate: Fuel,
This isn’t just a meal… it’s your secret weapon for game day ⚡️🍽️ Why it works : -Sweet potatoes = long-lasting energy from complex carbs + nutrients for recovery and muscle -Salmon & steak = complete protein + iron + omega-3s to...
Creatine Is Safe and Effective for Teen Athletes
Creatine is safe, effective and beneficial for teen athletes. I received an email today. "Hey Wendi, I have done some research and creatine is not recommended for anyone under 18. I have numerous grandkids playing sports and only the 21 yr...
Consider Evidence-Backed Supplements for PMDD Symptom Relief
Women with PMDD: Have you wondered about the genuine clinical evidence behind supplements that may help with symptom relief? These are worth a conversation with your medical provider 👇
B‑vitamins Lower Homocysteine, Slow Brain Atrophy in MCI
Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial https://t.co/Xt9HqmmyGi