Intermittent Calorie Restriction More Feasible for T2D Patients
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
Seed Oils Aren’t Uniquely Toxic Compared to Other Fats
#380 ‒ The seed oil debate: are they uniquely harmful relative to other dietary fats? | Layne Norton, Ph.D. https://t.co/tezM4gAKI9
Red Meat in Plant-Forward Diet Impacts Aging Biomarkers
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 EGCG + L‑theanine Reverses Fatty
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
Whey’s Insulin Spike Isn’t Bad—Focus on Ratio
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...
EPA Outperforms DHA in Sleep‑deprivation Cognitive Decline
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
Breast Milk Shifts Daily: Match AM/PM Feedings
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...
Turmeric: Simple Kitchen Spice That Fights Inflammation
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...
Hydration, Fuel, Warm‑up: Key to Preventing Cramps
Athletes cramp for 3 common reasons: 1. Lack of hydration and minerals 2. Inadequate pre-competition fueling 3. Poor conditioning/training preparation and warm-up Low-carbohydrate diets also cause the kidneys to excrete more sodium and water, which can further increase cramping risk. My tips to prevent muscle...
Insulin Spikes Can Halt Ovulation and Fertility
Most women don't realize that blood sugar issues can shut down ovulation. When insulin stays elevated, it suppresses something called SHBG, which means too much free testosterone begins to circulate. That excess testosterone interferes with follicle development and can stop the...
Low‑dose Caffeine Pouches Don’t Boost Strength Performance
Low dose caffeine pouches - a novel performance strategy? ☕️ This new study recruited 19 active adults to complete 3 x physical performance testing sessions after taking either… 1️⃣ 80 mg caffeine pouch (similar to snus) 2️⃣ 80 mg caffeine gum 3️⃣ Placebo gum 💊...
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
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
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
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...
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
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...
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 📊...
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...
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,...
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...
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" 🪄
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
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
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 👇
Four Ways Glucose Monitoring Boosts Athletic Performance
In our blog we discuss four potential applications: https://t.co/i88WCldGot • Preventing hypoglycaemia during exercise • Improving pre competition fuelling strategies • Learning how different foods influence glucose levels • Understanding glucose regulation during sleep and stress
Daily Ketone Supplements Boost Brain Power, Lower Glucose
Daily exogenous ketone consumption enhances cognitive function 🧠📈 This new study investigated the effects of 90 g/day (3 x 30g) ketone monoester supplementation in recreational runners Analysed outcomes included… 🏃 Running performance 🧠 Cognitive function 🔥 Metabolism 🩻 Body composition 🩸 Hemodynamics 🎭 Mood Results 📊 Ingesting ketones led to...
Debunking Electrolyte, Gel, and Dehydration Myths
Do electrolytes make you cramp? Do you need gels during a half-marathon? How much dehydration impairs performance? I tackle fueling and hydration myths and reality on my new YouTube Video. Link below:
Sodium: Key to Hydration and Performance – Register Now
Sodium leads the way in controlling osmolality. That is why it sits at the centre of hydration and performance. LAST CHANCE to register: https://t.co/6IKMRNDI7X https://t.co/Khn3sEOM19
Low‑Carb, High‑Fat, Keto: Definitions Vary Widely
Is low carb low carb? We talk about high fat diets, low carb diets, keto diets, but these terms can mean different things to different people... https://t.co/5gHPGbc6uK https://t.co/RCwnNzDejQ
Science Checks Marketing Claims on CGM Meal Optimization
NEW: Marketing suggests CGM can optimise meals, stabilise energy, and personalise fueling. But what does the science actually show? https://t.co/B3MRb4lyXM Secure your early-bird spot now for £15 https://t.co/g9C0i7QJgO
CGM Helps Athletes Spot Low Glucose Early, Though Imperfect
Continuous glucose monitoring offers interesting possibilities for athletes, but it is not a perfect fuel sensor. It may help detect falling glucose levels early and prompt an athlete to eat before hypoglycemia becomes a problem. Read now: https://t.co/uNfQi7HiW8 https://t.co/gVQz8Fqjbu
Decades of Creatine Use Show Science Eventually Catches Up
Those of us who have been taking 5-10g (20-30g in the “loading” (we now know not needed) of creatine daily and lifting low volume, heavy 3-4x per week for the last 30+ years will tell you: sometimes the science does...
Delay Your Morning Coffee for Better Performance
Yep. Do what works for you. If I’m exercising in the first hour or two after waking, I’ll go straight to caffeine otherwise I delay. Coleman:
NR Boosts NAD 2.3× More than NMN at 1.2 G/Day
ppl have been asking for head to head comparisons of NR v NMN in humans the data show that at 1.2 g/day, NR had 2.3x the blood NAD-boosting activity versus NMN the paper and the details in this 🧵 https://t.co/7KuP6LXyia
Water + Sodium: Hype or Science? Webinar Seats Limited
"Drink more water and consume more sodium" marketing hype or science proven? Last few seats to grab at the webinar: https://t.co/YtBy9Dodjq https://t.co/gbjhlIpsm7
Sodium: Essential for Fluid Balance, Blood Pressure, Muscles
What exactly is sodium and why is it important? This blog explains sodium’s key roles in fluid balance, blood pressure regulation, and muscle contraction, and how the body tightly controls sodium levels. Click here: https://t.co/cstZeQc1rd https://t.co/mMtP5PyHd9
Low‑dose Creatine Boosts Performance in Kids Safely
Creatine isn’t just for adults. I give my son 2.5 g/day. There are (albeit few) studies in kids and adolescents showing creatine can improve performance. For example, trials in adolescent soccer and basketball players report improvements in power, jumping, sprint/anaerobic performance,...
Master Sodium Use: Decision Tree Webinar Guide
Join the webinar and walk away with a clearer understanding and a no-nonsense decision tree to guide when to use sodium, how to dose it, and when not to bother. Secure your spot: https://t.co/qvjELFGgfZ https://t.co/R3SCs3n4vx
Protein From Food Beats Supplements—No Hot Take Needed
It shouldn’t be radical, controversial or a “hot take” to meet your protein needs from food and not supplements.
Eat Within 30 Minutes for Faster Muscle Growth
Post workout nutrition is crucial to optimizing performance, preventing injury, and promoting muscle growth. Having a post workout snack right after training can drastically enhance muscle growth and immediately begin the recovery process. Grab a simple snack such as chocolate...