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
Skipping After‑Dinner Snacks May Drive Early TRF Benefits
From 2.6M time-stamped diet records, we identified 5 clusters of commonly consumed items: Breakfast | All-day | Lunch | Dinner | After-dinner After-dinner: popcorn, beer, wine, ice cream. So when people stop eating early, they also (inadvertently) cut out this cluster—potentially explaining some...
Third‑trimester Iron Stores Protect Infants; Introduce Iron at Six
Your baby's liver stockpiles iron during the third trimester. Those stores are what your baby lives off of for the first 4-6 months or after birth because breast milk alone does not provide much iron. This is why premature babies are...
Carbs Aren’t One Tank: Muscle Glycogen Drives Performance
Let me dump some carbs on you... Someone said yesterday that thinking about CHO intake in terms of stores, output and "bonking" is the "old way" of looking at carbs in sport. That pissed me off. So, let's start with... Only those with...
Sodium Fuels Glucose Uptake, but Excess Clogs Absorption
Yes, it is a confounding factor, but a necessary one. To get carbs from the gut across the intestinal wall requires the SGLT1 transporter... Sodium-Glucose-Linked-Transporter Sodium is the driver, glucose is a passenger. So, you do need ample sodium to get high levels...
Food Sources for All Your Essential Supplements
Eat your supplements cheat sheet 💊🥦🥘 - Creatine: herring, red meat - Glycine: gelatin - Magnesium: pumpkin seeds - Boron: dried fruit, avocado - Potassium: potatoes - Omega-3s: salmon, sardines - Spermidine: wheat germ, cheese - Vitamin K2: natto, cheese - Taurine: seaweed, fish - Trimethylglycine: beets - Astaxanthin: salmon, shrimp -...
Beetroot Juice Gains May Be Placebo, Not Performance
Beetroot juice for virtual cycling - placebo, performance or powerless This new study recruited 67 trained cyclists to perform a 20-min virtual cycling time trial after taking either… Beetroot juice (550 mg nitrate) 🥤 Placebo (nitrate-free beetroot juice) To investigate potential placebo effects...
Eat Repeatedly Same Foods to Accelerate Weight Loss
Want to Lose Weight Faster? New Research Says Just Start Eating the Same Things More Often https://t.co/jzjDGpOkIv #weightloss #research #food
Uridine Boosts Synapse Formation in Aging Brains
Nutritional modifiers of aging brain function: use of uridine and other phosphatide precursors to increase formation of brain synapses https://t.co/bOoaNebYmn
Calorie Estimates Aren’t Exact—Tailor Weight Loss Individually
As an RD who works with clients on weight loss goals, I think it’s important to point out that dietitians often use calorie needs calculations as estimates that are meant to be adjusted based on how the client responds. I...
Supplements Can't Replace Calories: Eat Enough First
Some women come to us already on a dozen supplements but eating 1,400 calories a day. Supplements cannot compensate for a body that is not getting enough food. You cannot out-supplement undereating. The foundation has to be adequate calories, adequate...
MIB‑626 NMN Shows Lifespan Boost and New Mechanism
1. No living forever 🙈 2. Some MIB-626 (crystaline polymorph, pure NMN) human clinical trial results are in 😀 3. About to resubmit a revised mouse MIB-626 paper with Alice Kane, showing improved health measures + lifespan & a putative new mechanism...
Allulose and Tagatose Lower Post‑Meal Blood Sugar
Glycemic and Cardiometabolic Effects of Rare Sugars Allulose and Tagatose: A Systematic Review and Meta-Analysis of Controlled Human Intervention Trials 👉"Supplementation of allulose or tagatose attenuates postprandial glycemic and insulin responses..." https://t.co/nqQTlk20m4 https://t.co/jRzp9Hrssy
Six Pillars of Lifestyle Medicine Guide Healthy Living
Looking for evidence-based guidelines for #healthy living? Check out Chapter 31, The Six Pillars of Lifestyle Medicine and Nutrition, in the McGraw Hill Textbook Essentials of Clinical Nutrition in Healthcare. This soft-cover book is full of research and practical tips....
Animal Proteins Pack More Protein per Serving than Plants
💪Protein cheat sheet 💪 🥩Animal protein 🥩 • 1 cup cottage cheese: 30g • 3.5 oz chicken breast: 29g • 3 oz venison: 26g • 3 oz tuna, 3 oz beef sirloin, or 3 oz skinless turkey breast: 25g each • ...
Adjust Energy Intake for Menstrual Phase and Contraceptives
Nutritional considerations across the menstrual cycle and for hormonal contraceptive use 📝 This new review highlighted the key scientific literature on nutrition for female athletes… …distinguishing important differences between eumenorrheic menstrual cycles and hormonal contraceptive users Here are the key takeaway points...
Optimal Pre‑Race Meals and In‑Race Fuel Guide
Learn about what should you eat the day before, or the morning of the marathon, and what drinks, gels and solids you should take during the marathon, and how often. https://t.co/WwgsaMEARa https://t.co/WMIxz9BF77
UCI Sports Nutrition Project Delivers 10 Reviews, 4 Consensus Statements
The UCI Sports Nutrition Project was a massive undertaking by large and dedicated international team. Here are the the results of this effort, 10 reviews and 4 consensus statements, all open access: https://t.co/GgAmy3nZLK
Dates Pack More Potassium, Fiber, and Copper Than Bananas
Dates have nearly double the potassium of a banana and nobody talks about them. I have been on a date kick for the past two years. I eat them as a pre workout, as a snack, blended into smoothies, and stuffed...
Postpartum Dieting Borrows Health, Repays Later
If you are cutting calories within months of giving birth, you are borrowing from your future health to look good now. The first 6 months postpartum are about healing, building milk supply, and rebuilding your mineral stores. The more you nourish...
Sodium's Role in Boosting Endurance Performance Explained
Could sodium intake influence endurance performance? Explore the science in our lecture with Dr Alan McCubbin, now available with supporting learning materials. 20% off with code: sodium https://t.co/w1wzklTgyn https://t.co/BSntORLKB9
Most Athletes Don't Need Extra Electrolytes, Study Shows
Electrolytes are heavily marketed to athletes, but does the science support the hype? This blog examines sodium’s role in hydration, why most athletes do not need targeted replacement, and when it may matter in very long events. Click here: https://t.co/Vsibe6dOrB...
Simple 10-Step Routine for Health and Longevity Under 40
Health and longevity routine for people under 40: 1. Lift weights 2-3x a week, focusing on strength 2. Cardio 2x a week, mix of HIIT and zone 2 3. Sleep 7-8 hours 4. Eat a predominantly whole foods diet, no need for restrictive diets 5....
Health Thrives on Nutrient Variety, Not Single Superfood
Nutrient-density is not a competition. There’s not a single “best nutrient” or most important nutrient. We need a combination of foods and a wide variety of nutrients for optimal health.
Do Pre‑Workout Supplements Really Work? Find Out
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/cIsqvrgF6r
Carb Periodisation & Low GI Foods Optimize
Nutrition considerations for athletes with diabetes 📝 This new review highlighted key nutritional requirements and strategies for diabetic athletes 📚 Here are the most important factors ⬇️ Carbohydrate Periodisation 🎯 Match fuel to training demands 📊 Adjust carbohydrate intake to exercise intensity ⏰ Pre-, intra-,...
Anti‑inflammatory Diets Curb Neuroinflammation via Gut‑brain Axis
The relationship between dietary patterns and neuroinflammation "These nutritional changes contribute to a pro-inflammatory brain environment both directly, through the immunomodulatory effects of dietary components and metabolites, and indirectly, through increased intestinal permeability, dysbiosis, and activation of peripheral inflammatory cascades. Conversely, nutritional...
Early Brain Hunger: Nutrition Shapes Lifelong Cognitive Power
A newborn's brain burns through around 50% of their resting energy. In adults the brain uses about 20%. By age 4 or 5 it peaks at roughly 66%. No other organ comes close. This is why nutrition plays such a big...
Raw Fish Offers Superior Taste and Nutrients when Sourced Safely
I have always preferred raw fish over cooked. It has this sweet, melt in your mouth quality that you completely lose when you cook it. There are some nutritional advantages too. Omega 3s are heat sensitive and cooking does reduce them,...
Midlife Vitamin D Deficiency Forecasts Tau Build‑Up 16 Years Later
Many papers associate low vitamin D levels w/ worse health outcomes. What's notable about this new study is how long subjects were followed: Low vitamin D in midlife predicted tau burden on PET 16 years later. https://t.co/rUWJGbZBgl https://t.co/Qf5z8ueKyp
Recovery Nutrition: Fuel Your Body Like an Engine
Your recovery nutrition is equally as important as the workout itself. Imagine putting stress on an engine by revving and going very fast but never putting gas in the car or never changing the oil or avoiding putting air in...
Sodium May Boost Exercise Performance—Evidence Reviewed
If sodium plays an important role during exercise, then it makes sense that sodium would help performance. But does the evidence support this? Read the blog for more: https://t.co/GHvinkuz9T https://t.co/HDjW2m8z9e
One Avocado Daily Cuts Glycemic Load by 14
The Effect of Including One Avocado Daily in a Habitual Diet on the Glycemic Index and Glycemic Load in Free-living Adults with Overweight/Obesity "Daily consumption of one avocado within the habitual diet significantly reduced GL by almost 14 points, without requiring...
Salty Sweaters Need Sodium: Track, Replace, Stay Strong
Yes, this is completely normal and very common in “salty sweaters”. It really depends on genetics, sweat rate, how intensely your body is working to cool itself, the climate/humidity, and even how acclimated you are to the heat. Seeing white salt residue...
Modified Starch Boosts Fat Burn, Stabilizes Glucose, Risks Gut
Hydrothermally modified starch supplements may boost fat oxidation & stabilize blood glucose during exercise. But, slow absorption might upset your gut. Read more: https://t.co/Qb9hepjbPa https://t.co/NoOaX6lDJK
Heal Your Gut First for Fertility Success
Not a single female Ferta client has come to us without some kind of gut issue. Bloating, constipation, acid reflux, food sensitivities, irregular bowel movements. Every single one. Part of it is how common gut issues have become in general. Years...
Synthetic Creatine Equals Meat Creatine; Cooking Cuts Bioavailability
Hi. Basic high school chemistry is entering the chat… Just because a compound is synthesized from other compounds doesn’t mean it now contains those compounds. Synthesized creatine & creatine in meat are exactly the same chemical structure. Anyone who has had...
Nutrition and Consistency Fuel Elite Softball Performance
Perform as an elite softball athlete 🥎Breakfast daily 🥎Sleep 7-9 hours nightly 🥎Pre + post-training meal 🥎Hydrate 20 oz every 2 hours 🥎Protein + carbs at every meal 🥎Stay consistent with meals + snacks 🍉Nutrition is your secret weapon. Good or great it’s your choice‼️ https://t.co/ThbbzJYxsg
Half of NMN Supplements Mislabelled, May Harm Users
David Sinclair's research helped turn NMN into a billion-dollar industry. Now he says roughly half the products don't contain what's on the label - and some contain ingredients that could harm you Firstly, NMN (nicotinamide mononucleotide) is a molecule that converts to...
Clarify Repeated Protein Targets in Evidence-Based Session
Protein targets are often repeated without enough context. Join an evidence based session with Dr Oliver Witard for clarity: https://t.co/EZNW868zPQ https://t.co/Zr8B5AIEST
Volume ≠ Calories: Prioritize Energy Over Food Quantity
Eating less may not always look like less. A change to your diet to include more nutrient-dense foods can sometimes result in eating more volume. This may make it seem like you’re eating more calories but that’s not always the...
Pre‑Workout Carbs Boost Performance More Than Post‑Workout
Pre-workout carbohydrate consumption makes much more sense from a physiological point of view than post-workout carbohydrate consumption. Read more in the weekly free Patreon article. https://t.co/oBwerH28Pb
Rehydrate, Refuel, and Supplement for Optimal Recovery
🧽Your muscles are like a sponge once a training session or game is finished 💪 Immediately: 💦 Rehydrate with 16-20 oz H20 Within 30-60 min ⛽️Repair + rebuild with 25-40g of protein + 30-60g of carbs •Chocolate milk + banana + HB eggs •Turkey sandwich +...
Bitter Foods Linked to Better Blood Sugar Control
Eating more bitter foods (including dark chocolate and broccoli, which I never thought bitter but…whatever…) might be associated with better blood sugar outcomes: https://t.co/fKgAK7GsLw. Here’s my go-to bitters capsule “pre-carb”: @GetKion https://t.co/5qCmeOjebh https://t.co/pCTeB5YT1W
Protein’s Key Role in Recovery, Adaptation, and Performance
Explore the role of protein in recovery, adaptation, and performance. Seats are limited. Secure yours https://t.co/X2jF4hM5UH https://t.co/QuGS01HAgC
Skipping Breakfast Undermines Athlete Performance and Recovery
Breakfast isn’t optional it’s essential for optimal health and performance. The average person is on their phone > 5 hours per day. You have time for a 5-min breakfast that you can prepare the night before or wake up 10-min...
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/pqgFyUWJSv https://t.co/qNDIecK4Pj
Natural Carbs Beat Added Sugar for Endurance Fuel
Carbs from foods with added sugar and carbs from foods without added sugar are used in the same way in the body, but should we rely heavily on added sugar foods as fuel before endurance exercise? I say no and...
Melatonin Spikes Growth Hormone, Amplified by Resistance Training
Taking 5 mg of melatonin raised growth hormone by 157% within 40 minutes. When resistance training was performed 60 minutes after ingestion, GH rose again - reaching a 132% increase by the 83rd minute. Exercise alone (placebo group) likely increased GH by...
Proper Nutrition Crucial for Athlete Recovery and Performance
The idea that “nutrition doesn’t matter because some pros eat fast food” ignores what the research actually shows. Yes, elite athletes can sometimes get away with poor habits short term but proper nutrition, hydration, and sleep consistently lead to: 🧠Improved motor skills ✅improved...