Know What's Happening in Nutrition
Know What's Happening in Nutrition
Creatine and Taurine Top the List of Workout Supplements with Heart Benefits
A review of 33 studies examined six popular workout supplements—creatine, beta‑alanine, caffeine, synephrine, nitric‑oxide boosters, and taurine. The analysis found creatine and taurine provide the strongest performance gains while also delivering measurable cardiovascular protection. High‑dose synephrine showed less favorable heart effects.
In this episode of Iron Culture, hosts Eric Trexler and Dr. Eric Helms dissect a class‑action lawsuit alleging that David protein bars dramatically under‑report calories and fat due to the use of a novel fat replacer (EPC). They explain how standard gravimetric testing (AOAC 945.44) can misinterpret EPC as regular fat, inflating perceived calorie counts, and discuss the broader issue of how food labeling rules interact with ingredient science. Helms draws on his recent Mass Research Review article to illustrate that absorbed calories can differ from listed values, especially with low‑calorie additives like sugar alcohols and fiber. The conversation also touches on the challenges of publishing unconventional research and the relevance of staying current with scientific literature for fitness professionals.
A two‑year, double‑blind COSMOS trial found that a daily multivitamin‑mineral (Centrum Silver) modestly slowed epigenetic aging, translating to roughly four months less biological age over the study period. Researchers measured reductions of 0.214 years in PhenoAge and 0.113 years in GrimAge among 958...
The Frontiers in Nutrition scoping review mapped 79 studies on nutritional interventions and smart‑technology tools aimed at preserving cognitive resilience in military personnel operating in extreme environments. Nutritional supplements (42%) and personalized diets (31%) dominated the evidence base, while operational...
A 12‑week randomized trial with 60 competitive endurance athletes showed that a Mediterranean‑diet intervention markedly altered gut microbiota, boosting alpha diversity and enriching SCFA‑producing genera such as Faecalibacterium and Roseburia. Plasma concentrations of propionate and butyrate rose 42% and 58%...
A double‑blind, randomized crossover trial examined 16 elite male taekwondo athletes who received either 6 g L‑arginine, 8 g citrulline malate, their combination (14 g total), or placebo one hour before a Wingate test. The combined citrulline malate + L‑arginine condition produced a statistically significant...
A randomized, single‑blind pilot trial evaluated creatine monohydrate at 6 g and 18 g daily for four weeks in adults with post‑COVID‑19 condition (PCC) experiencing fatigue. The 6 g/day regimen produced a statistically significant reduction in Piper Fatigue Scale‑Revised scores (‑2.05 points) and...
If I had to recommend ☝️ one meal the night before a game or training event for max energy this would be the meal: -Roasted spinach -Coconut H20 -2 Oz of salmon -3 Oz of flank steak -Mashed sweet potatoes -Mixed fruit cup of cherries,...
Researchers found that a single 300 mg dose of caffeine taken an hour before a 7 a.m. workout significantly increased peak force and velocity in bench press and back squat, bringing morning strength measures up to typical evening levels. The study, involving...
Short-term higher fat intakes do not impair performance 🥑 This new study recruited 20 healthy adults to complete 2 x 5-day diets… 1️⃣ Higher fat diet (40% total energy) 2️⃣ Standard fat diet (30% total energy) Both diets were matched for total calories and...
The Vitamin D Lie Your Doctor May Still Believe The official recommendation was based on a mathematical mistake. The "normal" level on your lab report may be dangerously low. And the best fix isn't a pill — it's free https://x.com/robertlufkinmd/status/2036754584954167391
Women’s health experts outline age‑specific supplements that address shifting hormonal, bone and metabolic needs from the 20s through senior years. Vitamin D, calcium and iron dominate early adulthood, while magnesium, omega‑3s and vitamin K gain prominence in the 40s and beyond. In...
Researchers at Erasmus University Medical Center analyzed 831 women and 651 men and found that men eating the most ultra‑processed foods face a 75% higher chance of subfertility, while women’s high intake is tied to slightly smaller embryos and yolk...
Recent observations highlight that many postpartum and perimenopausal mothers suffer from severe vitamin D deficiency, manifesting as chronic fatigue, brain fog, and mood instability. A Reddit‑shared case and clinical anecdotes show dramatic symptom reversal after targeted supplementation. Doctors recommend a...
The American College of Cardiology and American Heart Association released updated cholesterol guidelines that call for risk assessment as early as age 30 and stress lifelong nutrition and lifestyle habits. The shift aims to cut heart attacks and strokes by...
Researchers have identified a nutritional intervention that markedly reduces irritability in teenagers. In a double‑blind, eight‑week trial involving 200 adolescents, a daily 300 mg magnesium supplement lowered irritability scores by roughly 30% compared with placebo. The study also noted that participants...
Researchers analyzing data from the Women’s Health Initiative and the All of Us Research Program reported that participants with the highest intake of key B vitamins experienced up to a 20% lower risk of stroke. The finding, based on more...
Fiber is a top consumer priority, and oatmeal already supplies four grams per half‑cup. Adding just an ounce of chia seeds—packed with 9.8 grams of fiber, omega‑3s, and antioxidants—more than doubles the bowl’s fiber content. Soaking chia before mixing prevents bloating...
Seltzer water, including popular brands like LaCroix, hydrates just as well as still water, according to studies published in the American Journal of Clinical Nutrition. Flavored varieties use natural fruit essences that are FDA‑GRAS, despite recent lawsuits alleging synthetic additives....
Nutritionists and obesity physicians say GLP‑1 drugs such as Wegovy and Zepbound only deliver lasting weight loss when paired with a high‑protein, high‑fiber, well‑hydrated diet. With roughly one in eight U.S. adults on these medicines and more than 600,000 Wegovy‑pill...
Sirio Europe unveiled LifeChews, a plant‑based chewable jelly tablet that pre‑disperses lipid droplets to improve stability and dosing consistency. The format supports up to 55% lipid loading, allowing high‑dose oil‑soluble actives such as omega‑3s, CoQ10, and carotenoids in a single...
Neuroprotective effects of ketone monoester supplementation 🧠 This new study recruited 354 US military service members engaging in airborne training 🪖 Participants consumed either… 1️⃣ Ketone monoester 2️⃣ Placebo …before and during Improved Swing Landing Trainer (ISLT) training 🪂 Cognitive, balance, blood-based biomarkers were assessed 🔍 Results...
If you’re: - drinking a protein shake instead of eating breakfast - taking creatine, BCAAs or a preworkout instead of eating carbs before a workout - skipping lunch but never missing your daily supplement stack - avoiding a post-workout meal and relying on protein...
A new analysis of roughly 222,000 participants from the Women’s Health Initiative and the All of Us Research Program shows that higher dietary intake of several B‑complex vitamins—particularly B1, B2, B3, B6 and folate—correlates with up to a 20 percent lower...
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/buFBG5adMw https://t.co/wXVLIQ80Xl
The U.S. Food and Drug Administration approved a 7.2‑milligram version of Novo Nordisk’s semaglutide weight‑loss drug Wegovy, dubbed Wegovy HD. Clinical data showed participants lost roughly 19% of body weight, about 47 pounds on average, compared with 16% on the...
The 2025 Dietary Guidelines for Americans overhaul the classic food pyramid, placing protein‑dense foods at the apex and pushing grain‑based carbohydrates lower. The new guidance raises recommended protein to 1.2‑1.6 g per kilogram of body weight and emphasizes whole, minimally processed...
Researchers fed BALB/c mice diets containing 1 %, 2.5 %, 5 %, or 10 % fructo‑oligosaccharides (FOS) before and during house‑dust‑mite sensitisation. While overall eosinophil recruitment to the lungs was unchanged, FOS dose‑dependently lowered lung Th2 cell frequencies and reduced key type 2 cytokines such...
In a recent podcast, Dr. Mario Kratz and Dr. Gil Carvalho dissect the contentious evidence linking unprocessed red meat to type 2 diabetes and cardiovascular disease. Observational cohorts consistently show an elevated risk, yet short‑term randomized controlled trials report largely neutral...
A mouse study published in Cell Host & Microbe reveals that the gut virome activates immune signaling to improve carbohydrate metabolism, cutting post‑meal blood‑sugar spikes. The findings suggest viral‑based therapies could complement existing diabetes strategies.
Skinny, pale skin, dark circles under your eyes, easy bruising, and constant low energy? It might seem like “just stress” or poor sleep… but this combo is often a red flag for low iron stores and you shouldn’t stop at checking...
A large prospective study of 341,519 adults followed for 13.4 years found that high combined intake of fruits, vegetables, legumes and potatoes cut the risk of Crohn's disease by 56 percent (adjusted hazard ratio 0.44). The same dietary pattern showed...
The mitochondria are your cells' power plants⚡⚡ You need certain vitamins, minerals, and nutrients to produce energy via the mitochondrial electron transport chain (ETC) Here's an overview of the most critical ones: 🔹B-Vitamins - Vitamin B1 (Thiamine): Required for pyruvate dehydrogenase and α-ketoglutarate dehydrogenase. -...
A recent KFF survey shows roughly one in eight U.S. adults are taking GLP‑1 anti‑obesity drugs, with Novo Nordisk reporting over 600,000 Wegovy pill prescriptions since January. Health experts say the surge underscores the need to pair medication with diet,...
The new Huberman Lab episode is out: The Best Vitality & Health Protocols | Dr. Rhonda Patrick (@foundmyfitness) 0:00 Rhonda Patrick 2:40 Competition, Jumping Rope, Rope Flow 6:49 Rhonda's Exercise Routine, Cardiovascular & Resistance Training 12:30 Cognitive & Physical Benefits of Exercise, Serotonin &...
Even small differences in sleep, physical activity and nutrition (SPAN) can have significant favorable impact vs major adverse cardiovascular events @uk_biobank, >53,000 participants, median age 63 yrs https://t.co/iZJjENsOiM https://t.co/WNiGfGGDYL
Nutrition researchers argue that calorie counts on packaged foods often miss the mark by as much as 20%, citing biological variability and methodological limits. The dispute intensifies after a lawsuit alleges a popular protein bar brand underreports calories, prompting calls...
Time-restricted eating and circadian rhythms: A new frontier in diabetes and obesity management https://t.co/XekM37KqWt https://t.co/rsB3DZytIR
The benefits of not eating three hours before bedtime extend beyond improving sleep; but are also harnessed in protecting the natural increase in parasympathetic activity at that time. @foundmyfitness on the Huberman Lab podcast out now https://t.co/O8b2YunpVT
Athletes increasingly rely on dietary supplements to boost performance, recovery, and overall health, but product safety and efficacy vary widely. Experts advise selecting third‑party certified supplements, such as Informed Sport or NSF Certified for Sport, to ensure they are free...
Therapeutic effects of vitamin D and intermittent fasting on metabolic associated steatotic liver disease in rats "These findings support their potential as complementary, non-pharmacological strategies for MASLD management and warrant further translational investigation." https://t.co/n4BtHrrcOU
Been experimenting with bicarb for the last year as well as seeing how extra calories impact my performance Full write up can be found on Endurance Essentials https://t.co/WLuX7VNkAv
Nestlé Research and the University of the Philippines demonstrated that a daily blend of 500 mg taurine, 1.3 mg vitamin B6, 0.2 mg vitamin B9 and 2.4 µg vitamin B12 improves motivated, goal‑oriented performance in healthy adults. In a double‑blind, crossover trial with 45 participants, the supplement...
Researchers at Mass General Brigham reported that adults who drink two to three cups of coffee or tea daily face an 18% lower risk of dementia, based on a 43‑year follow‑up of more than 130,000 participants. The finding, drawn from...
Perimenopausal women often experience brain fog as declining estrogen impairs neuronal ATP production. Nutritionist Molly Knudsen recommends creatine monohydrate to replenish cellular energy, with doses ranging from 5 g to 20 g depending on sleep quality. Adding Cognizin® citicoline, a clinically studied...
Researchers gave 18 healthy young adults watermelon juice daily for two weeks and then subjected them to a glucose challenge. Compared with a placebo, the juice group maintained steadier heart rate variability (HRV) despite the sugar spike. The effect is...
In this AMA episode, Dr. Peter Atiyah tackles a wide array of practical health questions, covering how health priorities shift across the decades, the hierarchy of chronic disease risk, and the most useful consumer health metrics. He discusses the role...
In this AMA sneak‑peek, Dr. Peter Atiyah fielded listener questions on practical longevity strategies, covering how health priorities shift across the 20s, 40s, and 60s+, the hierarchy of chronic disease risk (cardiovascular, cancer, neurodegeneration, metabolic), and the most useful consumer...
The Food and Drug Administration on March 10 limited leucovorin (folinic acid) to treatment of cerebral folate deficiency, pulling back from earlier statements that framed it as an autism therapy. The move follows a September press conference where President Donald...
Resveratrol, a polyphenol found in red wine and berries, activates SIRT1 and AMPK pathways, positioning it as a potential longevity and neuroprotective agent. Clinical trials show 200‑500 mg daily improves cerebral blood flow, hippocampal connectivity, and memory performance in older adults....
People often ask me what to make of the latest dietary guidelines. My answer is simple: focus less on trends, and more on what we know supports health. Whole, minimally processed foods, abundant plants, and healthy fats continue to stand...
