Resistant Starch Cuts Visceral Fat, Yet Responses Vary
Resistant starch has been shown in multiple randomized controlled human trials to reduce visceral fat. Today’s video (link below) dives into the data, and why individual variability in response matters.
Pregnancy Cravings Signal Need for More Sodium
Your blood volume expands by nearly 50% during pregnancy and your body needs more sodium to make that new plasma. Most pregnant women are told to limit salt by their OB. The opposite is usually true. If you crave salt...
Maximize Follicular Phase: Heavy Lifts, High Energy, Then Rest
Your follicular phase is the build up window. From the start of your period to ovulation, your body is rising in estrogen, energy, and recovery capacity. Use it. - Lift heavy. Estrogen is great for gains. - Do the harder workouts. Your...
Exercise Plus Time‑restricted Feeding Restores Liver Fat Balance
Exercise and time-restricted and/or dietary feeding jointly improve hepatic lipid homeostasis in diet-induced obese mice "Taken together, these findings highlight distinct and additive effects of combined lifestyle interventions on hepatic lipid composition and gene regulation..." https://t.co/yQPWTkbskU
Clear Decision Tree for Sodium Use and Dosing
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. Access the lecture with 20% off on mysportscience academy. Use code: sodium | https://t.co/VgNMxRA00o...
Low‑Carb Diets: Scientists Agree on Some Benefits, Disagree on Limits
Does a low carb diet impede endurance performance? The debate 🎤 Whether or not low carb impairs endurance performance has been debated in the scientific literate and online for years 📚 Recently, the American Journal of Clinical Nutrition invited two heavy...
Whole, Colorful Foods Curb Inflammation and Boost Health
What we choose to eat every day has the power to influence inflammation, energy, heart health, and overall wellbeing. An anti-inflammatory diet is not about extremes or quick fixes. It is about building meals around whole, colorful, nutrient-dense foods that...
Ketogenic Diet Boosts Short-Term Weight Loss, Long-Term Risks Unclear
The Ketogenic Diet in Obesity Management: Friend or Foe? "KD exerts anti-obesity effects through multiple pathways, including induction of nutritional ketosis, appetite suppression, enhanced fat oxidation, and improved insulin sensitivity. Clinical trials report significant short-term weight reduction and enhancements in glycemic...
Diet Shapes Gut Metabolites, Amino
Correlations For Gut Bacterial Metabolites, Amino Acids, And The Omega-3 Index With Diet (Metabolomic Tests #23 and #24) https://t.co/rXwkEfxOA0 https://t.co/mBZEGGdb8S
Boost NAD to Revitalize Energy and Cellular Repair
When this happens, cells lose their ability to recover and repair as efficiently as they once did. Which is why fatigue, brain fog, skin dullness can start to appear. By supporting NAD levels, you can help sustain cellular energy and activate...
Natural Sweeteners Aren’t Proven Healthier Than Sugar
“Natural” sugars like honey, agave, and maple syrup are often seen as healthier alternatives to white sugar, but is this backed by evidence? This blog explores differences between sugars from various sources: https://t.co/MJI8EKhUc4 https://t.co/ZFqOLVXnXK
Elite Cyclists Need High Protein, Micronutrients, Collagen for Healing
Nutrition strategies for illness and injury in elite cycling 🤧 This new review from the UCI Sports Nutrition Project outlined the current evidence on and practices of elite cyclists regarding nutrition for illness and injury 🔍 Here are the key strategies ⬇️ Skin...
Optimal Exercise‑Fasting Dose Boosts Metabolic Health
Optimal dosage of exercise combined with intermittent fasting for body composition and cardiometabolic health in adults: a systematic review and multilevel meta-analysis https://t.co/JFrFVMpGDq
Student Athletes Under‑Fuel, Risk Injury—Fix Nutrition Now
Most student athletes: • Under-fuel without realizing it • Eating “healthy” but not enough for sport • Training hard while under-recovering This leads to: – Low energy – Poor recovery – Increased injury risk 🔗 How to fix it! 🔗https://t.co/BVq5dLuPsS https://t.co/B2lgI4qRD2
Creatine Doesn't Cause Cramps or Harm Liver/Kidneys
Your cramps are not caused by creatine or protein. Creatine also doesn’t harm your liver or kidneys…🤦♀️. 👇 Full response https://t.co/e6J3td1flT
Sodium Needs: Only Ultra-Endurance Runners Require Extra
How much sodium do you really need during exercise? This blog explains when targeted sodium replacement may be necessary, why it mainly applies to ultra endurance events, and why most athletes can simply ‘season to taste’. Click here: https://t.co/eWzOuJjuQQ https://t.co/hVI7pnlsvW
Most Fat Burners Lack Proven Weight‑Loss Benefits
“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/tpBiX5YdCp https://t.co/UIlgD4nnS5
Carbs Boost Long, Fasted Resistance Training Volume
Do carbs enhance resistance-exercise performance? 🏋️ This new meta-analysis compiled data from 21 studies (351 participants) to establish the effects of acute carb feeding (pre- or during exercise) on resistance exercise performance 🔍 Here is what they found ⬇️ 🍞 Carbohydrate intake leads...
Regular Fish Intake Supports Cognitive Health in Aging
Fish consumption and cognitive function in aging: a systematic review of observational studies "In conclusion, the evidence suggests that regular fish intake (typically ≥1–2 servings per week) is linked to preserved cognitive performance, although some inconsistent findings require further investigations." https://t.co/1axIS85WGf @GeroScienceAGE
Student Athletes: Eat Breakfast, Boost Performance and Focus
Never skip breakfast as a student athlete. Skipping breakfast can lead to: 🚫 Low energy 🚫 Poor focus 🚫 Missed nutrients you won’t make up later (Mahony et al., 2005) Breakfast = Better: ✅Concentration ✅Mood + focus ✅Nutritional status ✅Problem-solving ability ✅Physical performance ✅Chances of meeting daily...
High Protein Enables Recomp Whether in Deficit or Maintenance
Interesting finding that kind of defies physics, but it is what it is, proving there’s still more we need to learn… Muscle maintenance/body recomp strategy #1: eat adequate calories (isocaloric) Muscle maintenance/body recomp strategy #2: eat a calorie deficit, but include adequate...
Eating While Distracted Increases Hunger and Later Intake
Kinda intuitive, but research shows that “distracted eating” makes you hungrier and you tend to eat more later on: https://t.co/aQMw0mznY5 https://t.co/nIMGM4LT1B
Optimal Carb and Low‑Residue Diet for Cyclists
Race nutrition strategies for road cycling 🏆🚴♂️ This new review from the UCI Sports Nutrition Project highlighted recommended intakes of carbohydrate for training/racing intensity 🥯 Plus, outlined details of a low residue diet that can help to reduce GI symptoms in the...
Cut Ultraprocessed Foods to Lower Heart Disease Risk
A consensus statement from @escardio today to limit intake of ultraprocessed foods for reduced risk of heart disease https://t.co/5spHDVmkb3 https://t.co/GvTvcVzzjD
Meta‑analysis Finds No Benefit to Extra DHA
I am sometimes asked why @getkion fish oil does NOT have “extra” DHA…fact is, a recent meta-analysis of 96 randomized controlled trials at https://t.co/YZMb5dar8P showed no clear advantage of decreasing the EPA:DHA ratio…learn more about the formula here: https://t.co/8REbBJKoBJ
Gut Microbiome Resilience: Key to Longevity
Gut Microbiota Resilience and Environmental Stressors: A Hidden Key to Lifespan Optimization? "...The review also outlines practical ways to bolster resilience: fiber-rich, plant-based and fermented foods; targeted probiotics, prebiotics/synbiotics, and (in special cases) fecal microbiota transplantation; regular physical activity; good sleep...
Seed Oils Aren't Inflammatory; Cooking Methods Are
New study shows that seed oils DON'T really cause inflammation: https://t.co/kxEXYt2ghe This is something I've mentioned on my podcast a few times... ...it's not the oils per se. It's frying them, eating them in ultraprocessed foods/with fast food, etc. Guilt by association....
Only 90% of Consumed Calories Are Truly Metabolizable
“Digestible energy intake” tells you the difference between how many calories you ingest and how many you actually burn. A typical number: 90%. “Digestible and Metabolizable Energy Intake in Humans: a Systematic Review,” Yoshimura et al, Advances in Nutrition, 2026.
Youth Athletes Require More Nutrition, Sleep, and Guidance
Youth athlete's needs are significantly higher than their non-active counterparts. Kids sitting on the couch playing video games do not need more carbs, calories, and protein like our multi-sport athletes do. Prioritize: 👉3 balanced meals + 2 snacks daily 👉Water + milk at...
30 Years of Coaching Reveal High‑Performance Essentials
The 123 of High Performance: What 30 years as a coach and exercise physiologist has taught me... 👇🧵
5 Foods That Fuel Cellular Renewal and Longevity
You’re not just getting older, your body is constantly renewing itself. 🧬 These 5 foods deliver nutrients your body actually uses to protect your brain, reduce inflammation, and support long-term energy. Small shifts. Big impact. Which one are you already eating regularly? #Longevity...
Visceral and Muscle Fat Dramatically Boost Disease Risk
Excess visceral fat around organs is associated with 2.3 higher diabetes risk High muscle fat raises cardiovascular event risk by 54% Low muscle predicts 44% higher risk of death from any cause Eat less. Move. Work out https://t.co/ZLhRXdu1H6
Caffeine Boosts Carb Absorption, Enhances Endurance Performance
Carbohydrates and caffeine are often consumed to improve endurance performance. Can caffeine increase the absorption of carbohydrates during exercise? If so, what does this mean for performance? Read the blog for more: https://t.co/tI4zx8NQXp https://t.co/gqJ47oCKaM
Two‑Thirds of Americans Suffer Chronic Magnesium Deficiency
More than two-thirds of U.S. adults are deficient in magnesium, according to the most recent data. ~66% of men and ~70% of women have serum magnesium levels below 2.06 mg/dL (known as chronic latent magnesium deficiency). Importantly, magnesium levels are lower in...
Higher Protein May Offset Low‑energy Availability Effects
Does protein intake influence low-energy availability symptoms?🪫 This new study recruited healthy active females (n = 9) and males (n= 10) to complete 3 x 5-day dietary conditions 1️⃣ Adequate energy availability (AEA: 45 kcal/kgFFM/day) 2️⃣ Low energy availability (LEA: 15...
Pre‑Workout Carbs, Post‑Workout 3:1 Carb‑Protein Ratio
Fueling before and after workout is critical for muscle repair, adequate recovery, and overall proper nutrition. When prepping your pre workout focus on simple carbs with a little protein. After workout, if having a snack right after aim for a...
Lean Athletes: PCOS May Actually Be Hypothalamic Amenorrhea
PCOS is one of the most misunderstood diagnoses in women’s health. I was told I had it for over a decade. I didn’t. I had hypothalamic amenorrhea from years of under eating relative to how much I was exercising. PCOS and HA...
Eat 0.18‑0.25 G Protein per Pound per Meal
How much protein per meal should you eat for maximizing muscle protein synthesis, based on your body weight? .18-.25g/lb. More here: https://t.co/KqtDMSO4iI
Time‑Restricted Eating Counteracts Hypoxia‑Induced Glucose Dysregulation
Time-restricted eating improves intermittent hypoxia-induced dysglycemia "In IH, TRE mitigates adverse hypoxic effects on glucose homeostasis, via improvements in pancreatic insulin secretion. Some beneficial glycemic effects of TRE are accentuated in IH. TRE may represent a novel therapeutic strategy in OSA" https://t.co/SQgSGnX6Ay
Sweat Sodium Varies Beyond Salt Intake: Diet, Rate, Acclimation
Is the sodium in your sweat simply a reflection of how much salt you eat? This blog explores why sweat sodium concentrations vary between and within individuals, and how factors such as diet, sweat rate and heat acclimation influence losses....
Multivitamins Show No Overall BP Benefit, Help Low‑Diet Individuals
Long-Term Effect of Multivitamin Supplementation on Incident Self-Reported Hypertension and Blood Pressure Changes in the COSMOS Trial "MVM supplementation versus placebo did not reduce hypertension incidence or lower BP overall. Exploratory analyses showed greater reduction in hypertension risk and BP changes...
Match Carb Intake to Training Intensity for Cycling Gains
Nutritional periodisation to enhance adaptations and recovery in cycling 📊 This new review from the UCI Sports Nutrition Project outlined how to adapt nutritional intake through training weeks to “fuel for the work required” 🚴♂️ Here is a theoretical framework for...
Astaxanthin's Lifespan Boost Hinges on Dose and Timing
Astaxanthin was tested for lifespan in mice. In 2023, it increased lifespan by ~12% in male mice But a new 2026 study found no effect. The big difference: dose and timing. Full video breakdown: https://t.co/6r7rqMc8jw https://t.co/Lm8ApCG64t
Sunlight: The Original Natural Nootropic Stack
UV exposure → vitamin D → dopamine & serotonin. The original nootropic stack was just... going outside.
Unaware of Celiac, I Survived on Rice and Chicken
I ate plain rice and chicken for six months because no one explained celiac [PODCAST] http://dlvr.it/TSMyKS Podcast #Gastroenterology
Processed Meats Carcinogenic—Start Small, Add More Veggies
📢 processed meats have been labeled as carcinogenic, in 2021 scientific consensus determined DNA damage and unnatural MUTATION to your cancer driver genes —so if you’ve been thinking about going meat free listen to your intuition 👌🏽 🥕 best advice—...
Running Fuel Missteps: SNS Up, Gut Shuts Down
One of the common problems with people fueling while exercising (running) is a gross misunderstanding of how energy systems and the autonomic nervous system (including enteric NS) work. When the aerobic system is limited, the SNS has dialed up, and...
Creatine Boosts Complex Cognitive Tasks, Not Daily Alertness
Yes, creatine helps with sleep deprivation issues, but mainly for performance of complex central executive tasks - probably not gonna keep you “awake” during your normal rote daily activities: https://t.co/6XoKTvZXbu https://t.co/g4rbS3XiHh
Data Settles Diet Debate: Clinical Trials Reveal Best Patterns
🍽️ The Diet Debate, Settled by Data: What Clinical Trials Tell Us About Popular Eating Patterns 🔗https://t.co/Cs6ri3rFqL 🌐 #INPST #Longevity #Health https://t.co/HubIzIwEk0
Evidence‑Based Comparison of Animal, Plant, and Alternative Proteins
Compare animal, plant, and alternative proteins through an evidence based lens and apply practical, evidence based advise. Nearly sold out: https://t.co/X2jF4hM5UH https://t.co/AVKSuO8oyi