Higher Carb Intake Boosted Sub‑2‑Hour Marathon Success
Did higher carb intake win the day in the battle of the sub 2-hr marathons?
Animal and Plant Proteins Both
Do proteins from dairy, meat, and plant sources differ in their capacity to promote muscle growth during resistance exercise training? And if so, which is best? Read the blog: https://t.co/kVK8kDSPba https://t.co/QbtVFreN0S
Herring Leads Creatine
Highest creatine-containing foods: 1. Herring: 0.8–1.0 g per 100 g 2. Beef: 0.4–0.5 g per 100 g 3. Pork: 0.4–0.5 g per 100 g 4. Salmon: 0.4–0.45 g per 100 g 5. Tuna: 0.4 g per 100 g 6. Chicken: 0.3 g per 100 g
Evidence‑Backed Supplements Boost Cycling Performance
Supplements to improve cycling performance 🚴♂️💊 This new paper from the UCI Sports Nutrition Project outlined considerations and applications of sports foods and supplements to improve cycling performance 📝 Here are the primary supplements including their dose/form (🎯), timing (⏱️), half-life/washout...
Ultra-Processed Foods Cause Weight Gain Despite Identical Calories
People eating ultra-processed food ate about 500 extra calories a day and gained weight - while the same people LOST weight when fed unprocessed meals matched for calories, sugar, fat, and fiber.
Three Key Nutrients for Brain Longevity, Plus Polyphenols
As a bioscientist studying aging, my top 3 nutrients for brain longevity are: → Omega-3s (fatty fish 2–3x/week) → Vitamin B12 (beef, dairy) → Choline (2 eggs daily) Plus plenty of polyphenol-rich foods: berries, extra virgin olive oil, cocoa, nuts, and coffee.
Daily Prebiotics & Probiotics Protect Gut and Health
How many prebiotics and probiotics are you consuming each day? They help keep your gut microbiome healthy with a thick mucosal lining and tight junctures that help prevent leaky gut, inflammation, and many chronic conditions. Nourish your body. #Health #Healthy #lifestyle https://t.co/8SIpj8fuuq
Sodium's Performance Boost: Limited Evidence Beyond Hydration
Sodium is often promoted as a performance enhancer, but what does the evidence say? This blog reviews the limited research on sodium intake during exercise and questions whether it improves performance beyond supporting hydration. Click here: https://t.co/ekABuKBMDR https://t.co/B5SZbA1psH
Sugar: Not All Bad—Boosts Performance When Used Strategically
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/eyhnVny8Am https://t.co/Ogq9bDJbXg
Kids' Sports Drink Packs Loaded with Sugar
Sports dietitians: your thoughts? I will preface this with I fully support electrolyte and carb replacement during exercise. The other relevant information for this question is that this was given to my son’s little league team. Three packets of this...
Morning Coffee Shown to Protect Brain Health
Your morning coffee is protecting your brain. JAMA just confirmed it with 131,821 people and 43 years of data...
Protein Quality Determines Muscle Growth Efficiency
What exactly does protein quality mean? And what makes a protein source high quality compared to low? Find out what factors influence muscle response to protein intake. Read the blog: https://t.co/4BsMILsT68 https://t.co/BepHS8d2mW
Moderate Carbs Boost Cycling Performance More Than High Intake
Moderate carb intake outperforms high carb intake ‼️ This new study investigated whether carb intake during different steady state exercise intensities improved subsequent time-trial performance 🔍 🚴♂️ 12 trained males completed nine separate bouts of cycling exercise ⬇️ Moderate (120 min at 90% of...
Energy Balance Isn't Simple: CICO Overlooks Metabolic Variability
Energy Uptake In Athletes Decades ago, Andrew Coggan berated me for making a point that energy eaten via sugar wasn't the same as energy eaten via real food. CICO makes sense, but we are not a closed system. ✅There are heat and...
Nattokinase Lacks Evidence; Choose Omega‑3 or Berberine
Nattokinase isn’t high on my list for cardiovascular prevention. I don’t see convincing evidence that it should be a primary strategy for cardiovascular disease or stroke risk reduction. If the goal is cardiovascular prevention, there are options with much stronger support. Omega-3...
Protein Powers Recovery, Adaptation, and Performance, Not Just Hypertrophy
Protein is often framed around hypertrophy, but its role is broader. Explore evidence based advice on protein use for recovery, adaptation, and performance in this 2H masterclass with Dr Oliver Witard. https://t.co/X2jF4hM5UH https://t.co/a9kpTqLyQH
L-Glutamine May Cut Sugar Cravings, Boost Gut Health
In addition to some evidence that it can improve gut health, supplementing with L glutamine may reduce sugar cravings. Need more data but anecdotally, it works. Specifics in this short 30 minute episode of Huberman Lab essentials.
How Sugar Fuels Muscles and Becomes CO₂
This blog examines the role of sugar in energy provision. It outlines key biochemical steps, differences between various sugars, and the pathway from carbohydrate intake to its use in muscle and eventual conversion to carbon dioxide. https://t.co/VlAVmqo10d https://t.co/BuINANiHfC
Teen Female Athletes Need Proper Fuel for Growth
🚨Parents of Teen Female Athletes If your daughter is between 14–18 years old, active in sports, and stands 5’4” to 5’10” but weighs only 105–125 lbs, she may be under-fueled for her body and performance needs…..especially during key years of growth...
Maternal Polyphenols Boost Fetal Brain Development in Rodents
New review: The effect of the mother's consumption of polyphenols (resveratrol, curcumin, quercetin, naringin, ferulic acid, genistein) on fetal neurodevelopment in rodents & improvements in brain development 🧠🧠🧠 https://t.co/xN2GISamzy https://t.co/bVFiIjoZem
Animal Protein Edge Limited to Older Adults, Leucine Key
Our recently published meta-analysis found that animal-based proteins confer a modest advantage in stimulating muscle protein synthesis (MPS) compared to plant-based proteins (PMID: 42055214). At first glance, this might suggest a benefit to prioritizing animal protein for muscle building. However, the...
UCI Paper Reveals How Nutrition Drives WorldTour Cycling Performance
The UCI Sports Nutrition Project paper provides one of the most comprehensive overviews of race nutrition in professional road cycling to date. This blog summarises the key insights and how nutrition science is applied in WorldTour cycling: https://t.co/xmL5ZhgcwM https://t.co/dBgaLhy5cI
Balanced Snacks Power Muscle Growth and Endurance
Fuel smarter, play stronger 💪 If you’re an athlete, your snacks shouldn’t just “hold you over” they should actively support muscle growth, recovery, and sustained energy. The best options combine protein, fiber, and healthy fats to keep you fueled and focused. Example...
Boost Kids' Brain Development with One Egg Yolk Daily
Easy hack to get some extra nutrients into your kids: Blend a raw egg yolk into their milk. I use egg yolk with honey and they cannot even taste it. Egg yolks are one of the most nutrient dense foods...
Athletes Need Higher Calories, Protein, and Carbs
⚡️ 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 Share...
Simplify Supplements: Prioritize Food, Fill Nutrient Gaps
My own supplement routine is simple and intentional. I focus on a few that support my needs, rather than taking a long list without a clear purpose. I always suggest starting with your diet first. Many of the nutrients your body...
Nighttime Protein Aids Recovery without Causing 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
Does Timing Matter? Anabolic Window Explored
This webinar reviews the anabolic window and asks what timing adds beyond total daily intake. Register now with the special offer https://t.co/X2jF4hM5UH https://t.co/q8UlgLjNAA
Diet‑Microbiota‑Polyamine Axis Drives Intestinal Aging
The Diet–Microbiota–Polyamine Axis in Intestinal Aging: Microbial Pathways, Functional Foods, and Physiological Implications https://t.co/UJwPyVroBn https://t.co/xQTAAszA0w
Intermittent Fasting May Not Suit Performance Athletes
Intermittent fasting is a common approach to controlling bodyweight and body composition. But is it the best thing for performance athletes? tomcoughlin.co.uk #nutritionist #nutrition #performancenutritionist #sportsnutrition
Sustainable Fat Loss: Basics Over Fads
How to lose body fat?🔥 ✅Eat in a kcal deficit. ✅ Prioritize protein + produce. ✅ Walk 10-15K steps daily ✅ Prioritize 7-9 hours of sleep. ✅ Cook and eat meals at home & avoid fast food and eating out ✅ Lift weights 3-5x/week minimum...
Calcium Supplements Linked to Higher Cardiovascular Event Recurrence
Association Between Calcium Supplementation and Recurrence of Cardiovascular Events in Patients With Cardiovascular Disease: A Population‐Based Cohort Study 👉 “Caution should be exercised” https://t.co/ynmqMB4Zd0
Preserve Muscle and Strength While Cutting Calories
Can You Build Muscle While Losing Fat? How to Keep Strength and Lean Mass When In a Caloric Deficit https://t.co/XuusPPYBgC
Run Faster Now with Super Shoes and New Rules
With super shoes, sodium bicarb, new fueling rules, and some downright stubborn belief.... you should absolutely be challenging yourself to run faster than ever. The moment is now.
Higher Omega‑3 Levels Cut Alzheimer’s Risk by Half
Higher omega-3 status is associated with dramatically lower Alzheimer’s risk. People with a high omega-3 index (~10%) have about a 50% lower risk of Alzheimer’s disease compared with those at the low end (~4%). Other studies have reported a dose-dependent relationship -...
Collagen's Role in Muscle Connective Tissue Remains Unclear
Does collagen strengthen connective tissue in muscle? Protein ingestion can increase the synthesis of contractile proteins, but does the same hold true for connective proteins? https://t.co/aILPHHpxW8 https://t.co/cXaNXCS3vl
Candy and Energy Drinks Harm Kids; Creatine Is Safe
🚨 🍭While candy, energy drinks & ultra-processed foods (UPFs) are heavily marketed to kids, the science shows real risks. Meanwhile, creatine monohydrate stands out as safe, effective & beneficial especially for active youth athletes. 🥤UPFs, candy & energy drinks = documented...
Avoid the 3 Common Marathon Runner Mistakes
Learn about the 3 most common mistakes by marathon runners and how to avoid them. Read the blog for practical advice: https://t.co/2rJ11lGXXg https://t.co/vQkq7CtALF
Nicotinamide Boosts NK Cells, Induces NHL Remissions
Nicotinamide enhances natural killer cell function and yields remissions in patients with non-Hodgkin lymphoma https://t.co/VrC2ertsVd
Glycogen Depletion, Not Low Blood Sugar, Saps Performance
💥 Feeling sluggish mid-workout or game? It could be a glycogen drop, not just “low energy.” Glycogen is your body’s stored form of carbs the main fuel your muscles rely on during intense training. When it runs low (due to poor...
New Method Lets Runners Eat Carbs without Nausea
During his world record-smashing marathon on Sunday, Sabastian Sawe consumed the equivalent of four large bagels. My colleague @jasongay on a breakthrough in runners scarfing down energy-giving carbs without making themselves sick: https://t.co/ZlJzDoNPxm
Introducing Peanuts at 4‑6 Months Cuts Allergies 77%
"Peanut allergies plummet by 77% if they're added to babies' diets at 4-6 months of age." This statistic traces back to a 2023 modeling study: Early introduction of peanut reduces peanut allergy across risk groups in pooled and causal inference analyses🥜https://t.co/SHULN2n2X5 https://t.co/CCFCt6Uguu
Anthocyanins Improve Cardiometabolic and Anti‑
Anthocyanin supplementation in adults at risk for dementia: a randomized controlled trial on its cardiometabolic and anti-inflammatory biomarker effects https://t.co/tHwVYQ3yvQ https://t.co/cxiRpkIj7W
High Protein Diet Doesn’t Inflate Internal Organs
Several years ago, a scholarly paper (PMID: 31897480) proposed that consuming high levels of protein (>1.6 g/kg/day) might lead to enlargement of internal organs such as the heart, liver, intestines, and kidneys. The author speculated that protein...
Omega‑3 Index: Key Biomarker for Health and Performance
Omega-3 Index as a Sport Biomarker: Implications for Cardiovascular Health, Injury Prevention, and Athletic Performance https://t.co/mBkHB6BlIs
Resistance Training Plus Polyphenols Boost Aging Health
Effects of resistance-based training and polyphenol supplementation on physical function, metabolism, and inflammation in aging individuals https://t.co/mDL393xerp @GeroScienceAGE https://t.co/qr3yxiZuHB
Metabolic Illness Can Nullify Calorie Deficits, Study Shows
came across a reddit post from someone who stopped losing weight and gained a bunch back while being in "a deficit". turns out they had a metabolic illness that was the issue, as soon as they started treatment they started...
Breast Milk’s Low Iron Is a Protective Design
People talk about breast milk being low in iron like it is a flaw. It's not. It is 100% by design. First, babies do not need much iron from milk in the early months because they stockpiled it in their liver...
Maximize Performance: New Evidence on Effective Protein Use
In just 2H, you will hear the latest evidence and practical advice on how to use protein more effectively to support performance, recovery, and adaptation. https://t.co/WS0lKR4LJ5 https://t.co/bLzGTuyAT7
Optimal Pre‑Endurance Fueling: Carbs, Caffeine, Beetroot, More
Learn how to fuel before endurance exercise, covering carbohydrate, protein, fat, caffeine, beetroot juice, and modified starches, and how these choices may influence metabolism, performance, and GI comfort. Register now: https://t.co/M9OVSMRDUs https://t.co/Q0yw8My4dH