Pregnancy Doubles Iron Needs—Get Full Panel, Not Just Hemoglobin
Pregnancy nearly doubles your iron requirement. Many women never catch back up. The standard hemoglobin test that OBs run misses this. Hemoglobin only drops once iron stores are severely depleted. You need a full iron panel: serum iron, TIBC, transferrin saturation, and ferritin. Ferritin alone is misleading. It rises with inflammation, infection, and stress, so you can have high ferritin and still be functionally iron deficient if your transferrin saturation is low. If you're postpartum and having excessive hair shedding, brain fog, brittle nails, ice cravings, cold hands, breathlessness, or restless legs at night, get a full iron panel. Also, most iron supplements (especially ferrous sulfate) cause constipation and nausea. Heme iron from beef, liver, dark meat, and oysters is 2 to 3x more bioavailable and easier on your gut. Pair it with vitamin C to double absorption. Coffee and tea cut absorption in half, so keep them away from meals. After every baby, spend 6-12 months to intentionally rebuild your iron stores. Your body has been building someone else's blood. You need to rebuild your own.
More Protein Boosts Muscle Retention After ACL Surgery
Nutritional strategies for ACL recovery 🦵 This new systematic review summarised the available evidence on nutrition and rehabilitation following anterior cruciate ligament reconstruction (ACLR), including data from 15 studies and more than 700 participants 📚 Here are the key findings ⬇️ Protein &...
Plant‑Based Meal Matches Isolate for Muscle Synthesis
Do complementary plant proteins enhance muscle protein synthesis? 🌱🔍 This new study recruited physically active young adults to consume either… 🍽️ Beans + rice meal (20 g protein, 114 g carbohydrate) (COMP) 🥤 An isolated nutrient drink containing the exact same amino acids,...
Science-Backed Fuel Strategies: Glucose, Maltodextrin, Hydrogels
Explore the evidence behind glucose combinations, #maltodextrins, #hydrogels, #cyclodextrins, and modern fuelling strategies in this scientific webinar series. #Superfuels #SportsNutrition #NutritionScience #AthleteFuel Early-bird for Part 2 is open: https://t.co/EIru1xyhSr https://t.co/F3pe9L9Dm9
Top 10 Science-Backed Supplements for Health
Top 10 evidence-based supplements: 1. Creatine 2. Omega-3s 3. Taurine 4. Melatonin 5. Ashwagandha 6. Berberine 7. Magnesium 8. Psyllium husk 9. Glycine 10. NAC
Vitamin K2 Directs Calcium to Bones, Protects Arteries
You take calcium and vitamin D for your bones thinking that’s the end of the story. Vitamin D helps your body absorb calcium from food and move it into your bloodstream. But once calcium is in circulation, your body still...
Aging Makes Muscles Resistant to Protein’s Benefits
Why Protein Stops Working As Well As You Get Older (Anabolic Resistance Explained Simply) https://t.co/xXFe1HnI3v
Ketones Boost Vascular and EPO Responses Post‑Exercise
Ketones enhance vascular function, signalling and EPO responses to exercise and hypoxia 🫀 This new study recruited 15 participants to complete four experimental sessions 🥼 Each session consisted of high-intensity interval training followed by recovery either in… 1️⃣ Normal oxygen levels (normoxia) 2️⃣ Hypoxia...
Glucose‑Fructose Blend Boosts Altitude Running Performance
The best carbohydrate combo for altitude 🏔️ This new study investigated the effects of three carb formulations on exogenous carb oxidation and performance in trained male runners 🔍 1️⃣ Glucose (1.2 g/min) 2️⃣ Glucose (1.2 g/min) + fructose (0.8 g/min) 3️⃣ Placebo …during 120...
Long‑term Zinc Supplements Can Trigger Copper Deficiency
Zinc and copper compete for absorption. If you supplement zinc long-term without monitoring copper, you can develop copper deficiency — which causes fatigue, neurological symptoms, and immune dysfunction. Most zinc supplements don't mention this. Taking them at different times or using a balanced...
Athlete Nutrition Evolved: From Carb Overload to Metabolic Balance
When it comes to fat/carbs, we should learn from history... 1970's-80's: *All* athletes should eat high carb if they want to be successful. 1990's: Recreational endurance sport ("Fun runs" etc.) takes off. Lots of low-moderate volume athletes eating in the same way...
Free Webinar Explains Exercise Nutrition Guidelines and Debates
This webinar series will: explain the science, give clear recommendations: ➡️ Part 1 — Guidelines, physiology, pre-exercise feeding. FREE ➡️ Part 2 — The current debates and the questions everyone's asking. REGISTER HERE: https://t.co/EIru1xyhSr https://t.co/bk88fQEoqa
Creatine + Training Adds Muscle and Strength Post‑menopause
Creatine for muscle gains in postmenopausal women 💪 This new meta-analysis compiled data from 7 trials (608 participants) to establish the effects of creatine monohydrate supplementation on… 💪 Muscle mass 🏋️♀️ Strength 🦴 Bone density …in postmenopausal women (aged ≥40-45 years). Results 📊 Compared to placebo,...
Protein’s Thermic Boost Makes Fat Loss Easier
Protein has a much higher thermic effect than carbs or fat. Your body burns roughly 20-30% of protein calories just digesting it. For carbs that number is 5-10%. For fat it's 0-3%. That’s one reason higher-protein diets can make fat loss easier: More fullness,...
Collagen Boosts Bone Formation in Female Endurance Athletes
Collagen may improve bone health in female endurance athletes 🦴 This new study recruited 22 female endurance athletes (18–35 years, >56km/wk) to take either… 1️⃣ 20g collagen peptides 2️⃣ Isocaloric placebo (maltodextrin) …1hr after waking up, every day for 4-weeks 🥤 Markers on...
Omega‑3s Linked to Lower Alzheimer Risk, Not Decline
This is the wrong takeaway from a very limited study. The study doesn’t show that omega-3s cause cognitive decline. It looked at older adults, including people with memory concerns, MCI, and Alzheimer’s dementia (i.e., not a healthy prevention cohort). “Supplement use” was self-reported,...
Green Tea Boosts Fat Burning During and After Exercise
Green tea enhances fat oxidation at rest and during exercise 🍵 This new meta-analysis compiled data from 9 studies to establish the effects of green tea supplementation on substrate utilisation 🔍 Here are the key findings ⬇️ 💊 Green tea extract doses...
Creatine Doesn't Cause Cramps; Hydration and Nutrition Do
Creatine does not cause muscle cramping in healthy individuals. In fact, research has consistently shown that creatine supplementation does not increase the risk of cramps, dehydration, or heat-related illness. If you’re dealing with muscle cramps, common culprits include: ❌Dehydration ❌Inadequate electrolyte intake (sodium,...
Spermidine Reduces Immune Aging, Enhances Vaccines in Elders
Spermidine Mitigates Immune Cell Senescence and Boosts Vaccine Responses in Healthy Older Adults—A Pilot Study https://t.co/0bDkrx4Dbe
Are Pre‑Workout Supplements Worth the Hype?
Pre-workout supplements: which ones are the best? Or perhaps more importantly, do they work, and are they necessary? Read the blog for more: https://t.co/CcgZh7r5zN https://t.co/C6GCvfism5
Cochrane Finds Antioxidants Don’t Delay Aging
As a medical school professor, I have watched the antioxidant supplement aisle balloon into a multi-billion-dollar industry on a simple story: oxidative stress causes aging, so swallow antioxidants to slow it down. The Cochrane verdict says the opposite. (1/4)
Eating More Can Still Lead to Fat Loss
⚠️Trigger warning: “I ate more calories and lost fat” is not a claim that I broke thermodynamics. It’s a factual statement: one supported by controlled human studies, advancements basic science, and a more nuanced perspective on fuel partitioning, thermogenesis, and...
New US Dietary Guidelines Flawed, Protein Section Unsubstantiated
On the things wrong in them new US dietary guidelines (DGAs) in today's @NEJM, the "most significant reset of federal nutrition policy". Section on protein below, elsewhere gets ino beef tallow and other changes w/o evidence https://t.co/uepeVk2a38 https://t.co/q6QV9r27rP
Bicarbonate Boosts Heat Sprint Power, No Side Effects
Sodium bicarbonate improves sprints in the heat 🌡️ This new study recruited 10 endurance trained participants to take either… 1️⃣ 0.2 g/kg sodium bicarbonate 2️⃣ Placebo …prior to repeated max cycling sprints at 40°C. Results 📊 Sodium bicarbonate led to significantly improved… 💥 Peak power 💥 Average...
Omega-3 Intake May Lower Alzheimer’s and Cognitive Decline Risk
The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline: Evidence from Prospective Cohort Studies of Supplementation, Dietary Intake, and Blood Markers "Dietary intake or long-term supplementation of omega-3 fatty acids may help reduce risk of AD or cognitive decline." https://t.co/YQNC2Uljmz
Omega‑3 Supplements May Speed Cognitive Decline in Seniors
The association between omega-3 supplementation and cognitive decline in older adults Controversial paper of the day. It concluded🤔 "Omega-3 supplementation may be associated with accelerated cognitive decline in older adults, potentially through adverse effects on cerebral synaptic function rather than classical AD...
Eat Your Biggest Meal at Lunch, Not Dinner
The timing of your largest meal matters more than most nutrition advice suggests. People who eat their biggest meal at lunch have better metabolic markers than people who eat the same calories at dinner — even with identical food. Your digestive system...
Fish Oil Boosts Skin Resilience, Cuts Sunburn Risk
3 months of fish oil made people significantly more resilient to UV-induced sunburn and light-sensitive skin reactions. They also had lower levels of inflammatory prostaglandin E2 (PGE2) in the skin. On social media, omega-3s are claimed to increase sunburn risk, but...
Vitamin D and Calcium Don’t Prevent Fractures or Falls
Supplementation with Vitamin D or calcium, or both does not help prevent fractures or falls. From a new systematic review of 69 randomized trials and >150,000 participants https://t.co/nsMUzmBreq
Protein Isn’t Essential Alongside Carbs During Exercise
Do I need to take protein with my carbohydrate during exercise? We are all aware of drinks and the gels that are commercially available as carbohydrate sources. But should we be thinking of protein as well? Read the blog for...
Boost Progesterone Naturally: Nutrition, Thyroid, Sleep, Stress Management
Things that support healthy progesterone production: - Enough calories. Under eating shuts down ovulation. No ovulation = No progesterone. - Strong thyroid. Progesterone production depends on a healthy metabolic rate. Hypothyroid women almost universally have low progesterone. - Enough carbs. Low carb diets...
Ashwagandha Boosts Endurance, Recovery, Strength, and Hypertrophy
Ashwagandha for athletic performance and recovery 🤔 This new review outlined the current evidence on ashwagandha supplementation for various performance and recovery outcomes 🔍 Here are the primary findings ⬇️ Doses of 330 - 1000 mg daily have been shown to… 🫁 Increase endurance 🔋...
Polyphenol‑rich Foods Slow Cardiovascular Aging
Berries, Tea, Coffee - and a Slower Cardiovascular Aging Curve As a medical school professor, I teach that cardiovascular risk climbs with age. What I am updating is how much of that climb is negotiable. A 10-year study from King's College London,...
Bedtime Protein Aids Recovery without Causing Fat Gain
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
Unlock the 2‑3 Non‑Negotiables for Massive Muscle Gains
800 pounds of muscle in 14 weeks… 😳💪 How does that actually happen? This Monday, I’m sitting down with @_kkatieoconnor the Director of @Vol_Football to break down the real strategy behind fueling muscle gain and performance. 🏈Why most athletes struggle...
Seaweed Boosts Endurance, Power and Recovery in Athletes
Seaweed for athletes - effects on performance and recovery 🪸 This new meta-analysis compiled data from 22 studies investigating the effects of seaweed on exercise performance and physiological recovery outcomes 🔍 Here are the key findings ⬇️ Overall, seaweed (algae) supplementation showed… 🫁...
High‑protein Breakfast Cuts Lunch Calories by ~100
Increase protein intake at breakfast for better weight loss? In this study, eating more protein at breakfast (e.g. 20g) reduced calorie intake at lunch by about 100 calories…. …the study participants ate around 300 calories of either standard (6 grams of protein;...
Long‑term PPI Users Should Monitor Minerals to Prevent Dementia
If you are a long-term user of PPI's (like Prilosec or Nexium) routinely check magnesium, calcium, ferritin, Vitamin B12, zinc, and copper levels. B12 or copper deficiencies could absolutely contribute to accelerated dementia.
Protein Needs Vary: Personalize Your Daily Intake
Protein requirements differ widely among individuals, challenging the validity of a universal daily target and highlighting the need for personalized nutrition based on factors like age, health, and activity level. nutrition
Calorie Restriction: Largest Non‑Genetic Lifespan Boost Discovered
In the 1930s, Clive McCay at Cornell University discovered what would later turn out to be the largest non-genetic lifespan extension ever seen in animals. McCay noticed that rats stayed healthier and lived significantly longer when they were fed less food...
Vitamin D Boosts Muscle Protein Synthesis After Exercise
Vitamin D supplementation enhances acute muscle protein synthesis ☀️💪 This new paper recruited 17 healthy adults to a study where they supplemented with either… ☀️ 3,000 IU vitamin D3 💊 Placebo Supplements were provided daily. After 12-weeks, participants performed resistance-exercise followed by 22g whey...
16‑Hour Fast Enhances Cancer Immunotherapy via Metabolic Shift
A 16-hour fasting regimen may boost cancer immunotherapy. Transient nutrient stress reshapes tumor metabolism, increasing isoleucine in the TME and enhancing CD8+ T cell function. In mice & patients, short-term fasting improved immune response—offering a feasible way to strengthen treatment. #Fasting,...
Fruits and Veggies Shield Obese Mice From Cognitive Decline
Dietary fruits and vegetables mitigate cognitive impairment in mice with high-fat diet-induced obesity: a pilot study "The results from this pilot study suggest the causal link between F&V intake and the prevention of cognition impairment caused by a Western-style high-fat diet,...
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/ETwY8fBsOr https://t.co/lNlG4YkYEt
Smart Snacks: Protein, Carbs, and Timing Boost Performance
Fueling between meals isn’t about grabbing random bars or chips it’s about supporting energy, focus, growth, and recovery. ✔ Protein for muscle repair ✔ Carbs for performance ✔ Timing that actually matters https://t.co/OKLdH1mfRX
Carb Mouth Rinse Boosts Performance Without Calories
DYK⁉️Carbohydrate digestion begins in the mouth. A carbohydrate (CHO) mouth rinse involves swishing a carbohydrate-containing beverage in your mouth for 5–10 seconds and then spitting it out. Research shows this strategy can improve performance during high-intensity exercise lasting approximately 30–70 minutes...
One‑point Mediterranean Diet Boost Cuts Mortality by 4%
Adherence to the Mediterranean diet and all-cause mortality: A systematic review and meta-analysis within the Italian National Guidelines “La Dieta Mediterranea” "Each 1-point MD score increase reduced mortality risk by about 4%." https://t.co/l1VEnyEb29 https://t.co/RU5hAnNG1n
Pregnancy Steals Your Calcium—Replenish with Diet and Strength
Your baby's first skeleton was built with the calcium from yours. In the third trimester, your baby pulls 300-350mg of calcium a day from your body. Your body handles this first by doubling how much calcium you absorb from food. Your...
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/QPFqrbCatN https://t.co/XJ79CryBeH
Holistic Habits Boost Student‑athlete Performance and Health
🚨Student athletes should: -Play multiple sports -Avoid energy drinks -Drink 80-100 oz H20 -Avoid sport specialization -Consume 3–4 balanced meals daily -Eat two breakfasts on game day -Sleep 8–11 hours and prioritize recovery -Strength train under guidance of a CSCS -Work with a sports dietitian for smart supplementation -Avoid playing...