Know What's Happening in Nutrition
Know What's Happening in Nutrition
Bariatric patients often miss protein targets, risking muscle loss
Up to 64% of bariatric patients fail to meet the recommended 60‑100 g of protein daily, which can lead to a loss of as much as 25% of pre‑operative lean mass within the first year. This shortfall contributes to fatigue, poor wound healing and heightened sarcopenia risk.
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 stable data. Readers are urged to audit macro consistency, tracking precision, activity levels, sleep, and stress before tweaking calories. If all variables are on point, a single, modest adjustment—such as a 100‑200 calorie cut or extra steps—can reignite progress without overcorrection.
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...
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...
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....
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...
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...
A meta‑analysis of 38 randomized trials involving 2,600 adults over 50 found that protein supplementation combined with strength training produced the greatest gains in lean mass, muscle strength, and functional performance. Strength training alone outperformed protein alone, confirming that resistance...
A recent double‑blind trial of 94 resistance‑trained adults found that caffeine’s strength‑boosting effect hinges on the CYP1A2 gene. Fast metabolizers (AA genotype) experienced 4‑12% higher propulsive velocity, while slow metabolizers (CC genotype) saw only marginal gains. The study administered 3 mg...
A retrospective study of 78 Saudi hospital patients with Clostridioides difficile infection (CDI) found that continuous enteral feeding markedly lowered diarrhea severity compared with intermittent feeding (OR = 7.91, p < 0.001). Continuous feeding also stabilized serum sodium and reduced biochemical instability, while intermittent...
A randomized, double‑blind pilot trial examined 8‑week consumption of a fermented milk protein beverage versus an equivalent non‑fermented milk protein drink and a protein‑free placebo in 44 prepubertal boys who play soccer. Both fermented and non‑fermented milk protein groups showed...
A cross‑sectional analysis of NHANES and MPED data used interpretable machine‑learning to predict cardiovascular disease risk in older adults with periodontitis. XGBoost delivered the highest performance (AUC‑ROC 0.85‑0.89) and SHAP identified several non‑linear dietary predictors. Contrary to conventional guidance, higher...
On March 16, 2026, the U.S. Food and Drug Administration identified Raw Farm's raw‑milk cheddar as the likely source of an E. coli O157:H7 outbreak that has sickened at least seven people across California, Florida and Texas. Despite the agency’s recommendation...
Researchers analyzing the Framingham Heart Study Offspring Cohort reported Tuesday that adults who closely followed the MIND diet—rich in leafy greens, berries, fish and olive oil—had brains that appeared about 2.5 years younger after 12 years of MRI scans. The...
The U.S. Food and Drug Administration (FDA) has identified raw cheddar cheese from California‑based Raw Farm as the likely source of a multi‑state E. coli O157:H7 outbreak that sickened seven people, including young children, in California, Texas and Florida. Illnesses...
OMAD is not a smart strategy for athletes chasing muscle growth, strength gains, recovery, and peak performance. While OMAD can work well for fat loss in some scenarios (and a few studies show it doesn’t completely tank performance in short-term trials),...
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
A new analysis of the Multi‑Ethnic Study of Atherosclerosis (MESA) links each additional daily serving of ultra‑processed food to a 5.1% rise in incident cardiovascular disease (CVD). Participants in the highest consumption quintile faced a 66% higher CVD risk compared...
LAST CHANCE for EARLY-BIRD: https://t.co/eN6PetWMGW How to avoid the biggest mistake athletes make with continuous glucose monitoring? https://t.co/LeoLb5ds7u
> 25% of all injuries occur in the last 15-20 min of a game when fatigue sets in. Carbs fuel muscle and brain. Carbohydrate intake can greatly impair or improve an athlete's performance. Inadequate carb intake = ❌Tired legs and brain ❌Muscle cramping and...
A Northwestern University study involving 39 overweight adults found that abstaining from food for at least three hours before bedtime improves cardiometabolic markers without altering calorie intake. Over a seven‑and‑a‑half‑week trial, participants who kept a 3‑hour night fast showed lower...
A new Cochrane review claims intermittent fasting "doesn't work." But it only measured weight loss - not insulin sensitivity, autophagy, inflammation, or gene expression. Here's what the science actually shows. The 2026 Cochrane systematic review analyzed 22 randomized controlled trials and...
Researchers at the National University of Singapore have demonstrated that a purified betacyanin‑rich extract from red dragon fruit peel can be incorporated into wheat bread at a 0.75% level, enhancing antioxidant activity and slowing starch digestion. The fortified loaf maintains...
I require routine labs for my athletes every 6–12 months and the trend is clear: “Dirty bulking” is damaging metabolic health. I am seeing: • Elevated triglycerides • Increased cholesterol • Poor blood glucose control Mass without strategy ≠ performance. Course correct with: ✔️ Fiber-rich carbs ✔️ Lean protein ✔️...
If you were unable to attend the recent webinar with Dr Alan McCubbin on Sodium in Sport, the recording is now available. The session includes supporting learning materials and can be accessed at any time with lifetime access. https://t.co/bjjTXlakSU https://t.co/07fqZzmJig
A Japanese crossover study found that a single 70 mL dose of concentrated beetroot juice containing 400 mg of nitrates improved post‑sprint agility in male soccer players. Participants performed three sets of six 20‑meter all‑out sprints and then completed sensor‑based agility tests,...
Creatine supplementation and healthy ageing: https://t.co/NDGrsIncs2 This blog outlines the potential role of creatine for combating age-related changes in skeletal muscle and bone health, as well as cognitive function and memory. https://t.co/gVxO9C1mit
Learn how to interpret CGM data correctly during training. 24h left to use the early bird discount. Webinar 25 March | 16:00-18:00 CET https://t.co/eN6PetWMGW https://t.co/1HxlnKcV5K
The article proposes a "tea medicinal cabinet"—a curated set of teas chosen for their scientifically backed health benefits. It distinguishes true teas (green, black, oolong, white) derived from Camellia sinensis from herbal infusions, noting that processing and oxidation drive their...
In this episode Chris Kresser reviews a new American Journal of Clinical Nutrition study of over 5,000 Chinese adults aged 80+, which found vegetarians and especially vegans were 19‑29% less likely to become centenarians than omnivores, with the effect driven...
The episode with Dr. Jenna Gillen explores how exercise timing and nutrition jointly shape post‑prandial glycaemic control. It explains that muscle contractions during brief, low‑volume interval sessions can blunt glucose excursions and, over time, enhance insulin sensitivity. The discussion highlights...
Simple nutrients, serious science. March 2026 is turning into a good month for longevity research on everyday supplements. First, a Nature Medicine paper (COSMOS trial) showing daily multivitamins modestly slowed epigenetic aging clocks (GrimAge and PhenoAge) in older adults: around...
Omega-3s improve recovery from exercise. A new study reveals a potential mechanism. Men who supplemented with 2.5 grams of EPA + DHA per day for 8 weeks lost less strength after muscle-damaging exercise vs. those taking a placebo. This was attributed in part...
A two‑day oatmeal‑only diet cut LDL cholesterol by 10% in a German clinical trial. The 48‑hour regimen, providing 300 g of oats three times daily, also produced an average two‑kilogram weight loss and slight blood‑pressure reductions. Remarkably, these improvements remained evident...
I weaned my first and second baby around 9 months. I'll see how long I go this time. I admire women who can do extended breastfeeding past 12 months. Some moms go 2+ years and that's remarkable. What most people don't...
⚡️ Student-athletes and active adults have higher calorie, protein, and carbohydrate needs than their non-active counterparts. 🍉 NWW healthy cheat sheets and athlete-tailored recommendations vary based on goals, training, and intensity. 🍽️ Fundamentals include: 👉 Protein 👉 Carbohydrates 👉 Fluids 👉 Healthy fats 👉 Fruits & vegetables Here’s...
A multi‑country study of 3,567 participants found riboflavin (vitamin B2) deficiency to be widespread, especially among women and children. Using the erythrocyte glutathione reductase activation coefficient (EGRac) assay, researchers documented deficiency rates of 45%‑90% in high‑ and low‑income nations. In Ireland...
Cutting requires a calorie deficit, which can impair recovery and performance. However, most lifters—especially those with less than a year of experience—should not automatically reduce workout intensity or volume. Instead, they should focus on proper deloads, sufficient sleep, and eating...
The effect of continuous or intermittent calorie-restricted diet on body composition and 2 resting energy expenditure in patients with type 2 diabetes "both diets appear promising, with a lower 60 dropout rate in ICR suggesting greater feasibility..." https://t.co/sPAkTrVK40 https://t.co/C82NXBEddG
A new British Journal of Nutrition study links high consumption of ultra‑processed foods to weaker bones. Analyzing 163,855 UK Biobank participants over an average 12‑year follow‑up, researchers found that higher intake corresponded with lower bone mineral density at the hip,...
#380 ‒ The seed oil debate: are they uniquely harmful relative to other dietary fats? | Layne Norton, Ph.D. https://t.co/tezM4gAKI9
The 2026 Dietary Guidelines for Americans were released in a concise nine‑page format, shifting focus from nutrient targets to overall diet quality. Researchers, including USC professor Michael Goran, highlight that the strongest evidence supports cutting highly processed foods and sugary...
Effects of Minimally Processed Red Meat within a Plant-Forward Diet on Biomarkers of Physical and Cognitive Aging: A Randomized Controlled Crossover Feeding Trial https://t.co/hpjHcUsbtP https://t.co/Kf2yZhbmVe
Low-dose epigallocatechin gallate combined with L-theanine effectively alleviate obesity and metabolic dysfunction-associated steatotic liver disease by remodeling gut homeostasis and avoiding its hepatotoxicity https://t.co/rRnmHMr0An https://t.co/8DyZbmkAwg
The article argues that lasting weight loss hinges on a sustainable calorie deficit rather than restrictive diets or obsessive calorie counting. It emphasizes shifting focus to high‑fiber, plant‑based foods, which naturally curb hunger and support health. The author outlines a...
Well. Here the good “Dr” isn’t entirely wrong. But his believers are getting the wrong message. If you’re avoiding whey protein because “it spikes insulin,” you’re optimizing for the wrong variable. Yes, leucine stimulates beta cells directly. Yes, insulin...
Breast milk has a clock. Morning milk has higher cortisol and stimulating amino acids to help the baby wake up. Evening milk has more melatonin and nucleotides that have a sleep inducing effect on the nervous system to help the baby...
A growing body of nutrition research emphasizes that a protein‑rich breakfast is essential for blood‑sugar stability, satiety, and muscle recovery. Dietitians recommend targeting roughly 30 % of daily protein—about 27 g—for a 150‑pound adult, which can be achieved with eight quick meals...
Your kitchen might already contain a powerful inflammation fighter: turmeric. Used for centuries in traditional medicine, turmeric’s active compound (curcumin) helps support the body’s natural inflammatory response. Adding a pinch to soups, grains, vegetables, or tea is an easy place to...
Dietary EPA shows superior efficacy over DHA in chronic sleep deprivation-induced cognitive decline by disrupting the crosstalk between intestinal ferroptosis and gut-derived Aβ production 🧠👨🏻⚕️ 🔗https://t.co/rqUO058bO9 https://t.co/Kr137l2BvH
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Cardiologist Dr. Dariush Mozaffarian highlights avocado as the top vegetable‑like food for heart health. Rich in monounsaturated fats, soluble fiber, potassium and antioxidants, avocado helps lower LDL cholesterol, reduce blood pressure, and curb inflammation. The nutrient profile supports healthier blood‑lipid...
