Nighttime Protein Boosts Recovery without Adding Fat
Eating protein before bed does not automatically lead to fat gain. This blog explains how it can support recovery and muscle health. Read the blog: https://t.co/z3MoMcBdza https://t.co/2m6VaOxOhP
Midlife Metabolism Shifts Demand New Weight‑Loss Strategies
A lot of midlife women are not failing weight loss advice. They are following advice that may be physiologically mismatched to this stage of life. In this episode of The Podcast by KevinMD, Marsha Shepherd Whitt challenges a message clinicians and patients...
Raw Honey: Natural Remedy Boosting Immunity, Gut, and Performance
Benefits of Raw Honey: 🍯 Contains polyphenols, which help protect cells from damage and reduce inflammation. 🍯Studies show it can be as effective as some over-the-counter cough medications for reducing cough frequency and severity. 🍯 Its antibacterial properties make it effective for treating...
Fertility Boost: Eat Sufficient Calories, Not Just Clean Foods
"What should I eat for fertility?" Enough. Just eat enough. Enough calories, enough fat, enough carbs. Beyond that, prioritize nutrient dense whole foods, get adequate iron from red meat or liver, omega 3s from fatty fish, carbs from fruit and honey, generous...
Resistance Athletes Need 2.3
For resistance-trained individuals looking to maximize fat loss while retaining lean mass, higher intakes of 2.3–3.1 g/kg/d are recommended according Ralf Jäger et al. J Int Soc Sports Nutr. 2017
Optimal Pre‑Game Meal for Energy, Recovery, Hydration
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,...
Five Days of 40% Fat Leaves Performance Unchanged
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...
Vitamin D Guidelines Miscalculated; Sunlight, Not Pills, Solves Deficiency
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
Oxygenated Water Boosts Cycling Performance, Study Shows
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
Ketone Supplement May Shield Soldiers From Training Head Impacts
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...
Supplements Can't Replace Real Meals for Athletes
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...
Minor Lifestyle Tweaks Cut Major Heart Risks
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
Timing Meals Aligns Circadian Clock, Improves Diabetes & Obesity
Time-restricted eating and circadian rhythms: A new frontier in diabetes and obesity management https://t.co/XekM37KqWt https://t.co/rsB3DZytIR
Low Ferritin Signals Iron Deficiency Before Anemia Appears
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...
B‑Vitamins and Minerals Power Your Mitochondrial Engine
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. -...
Skip Late Snacks to Boost Sleep and Parasympathetic Recovery
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
Exercise
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 &...
Vitamin D and Fasting Show Promise for MASLD Treatment
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
Bicarbonate and Extra Calories Enhance Endurance Performance
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
Prioritize Whole Foods, Plants, and Healthy Fats
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...
Evidence-Based Nutrition Guide for Medical Educators
This book can help medical school faculty members provide evidence-based information on nutrition with its 32 chapters and case studies for each one. Check it out here. #nutrition #medicalschool #medicaleducation #healthcare #doctors #physicians #medicalstudents https://t.co/RDNj8Yutnm. .
Nutrition Essentials for Faster Athletic Injury Recovery
Athletes recovering from injuries, intense training, and tournaments here’s a few strategies to help you heal & recover for the week ahead and beyond‼️ 👉Antioxidants & healthy fats 👉7-10 g creatine monohydrate 👉Leucine rich foods (aim for 1.8-2.0g/kg/bw/protein/day) 👉Zinc, vitamin D, choline, glutamine, and...
Vitamin D Boosts Runners' Immune Health in Winter
Vitamin D for immune support in runners ☀️ This new study investigated the effects of vitamin D supplementation (2000 IU/day) across autumn and winter (8-weeks) in runners and non-runners 🔍 45 participants were recruited and split into 4 groups… 1️⃣ Supplemented runners 2️⃣...
Postpartum Dieting Undermines Recovery and Milk Supply
I have seen women try to diet within weeks of giving birth because they want to "bounce back." Their milk supply drops and their recovery slows down. Early postpartum is the wrong time to cut calories. Your body just went through...
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...
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
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
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 📚...
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.
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...
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...
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...
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....
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...
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
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...
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
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
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...
Avoid Athletes' Biggest CGM Mistake – Last
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
Athletes Need Multiple Protein Meals, Not OMAD
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),...
Watch Dr. McCubbin's Sodium in Sport Webinar Anytime
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
Fuel Carbs to Prevent Late‑game Injuries
> 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...
Cochrane Review Misses Intermittent Fasting’s Metabolic Benefits
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...
Creatine Supports Muscle, Bone, and Brain Health in Aging
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
Dirty Bulking Harms Metabolism; Choose Whole‑food Fueling
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 ✔️...
Master CGM Data Interpretation – Early Bird Ends Soon
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
Vitamin C Blocks Ferro‑aging, Boosting Longevity in Primates
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 Cut Strength Loss After Intense Exercise
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...
Breast Milk Gets More Nutrient‑Dense After One Year
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...