Bedtime Fruits Boost Natural Sleep and Recovery
Eat these before bed and naturally fix your sleep 😴👇 🍌 Banana: Magnesium relaxes muscles for deeper sleep. 🥝 Kiwi: Boosts serotonin for faster sleep. 🍒 Cherries: Natural melatonin for better recovery. 🍉 Watermelon: Hydration wakes you up fresh. Simple habits with a big impact. Try this for 7 days and thank me later 😉
Hit 50g Protein by Noon to Boost Performance
If you haven’t hit at least 50g of protein in by 12:30 pm you’re already behind. Yes, you should be eating 20–40g of protein at each meal. Skipping or under-eating earlier in the day is a big reason why you’re struggling. You’re...
Balanced Nutrition: Plants, Fiber, Carbs, and Flexibility
Unpopular truths about nutrition: - You need plants in your diet and probably more servings than you think. - Fiber is good for your gut and heart health. It also plays a role in satiety. - Carbs aren’t the enemy. They’re...
Fuel Up: Carbs Support Training and Body Adaptation
Some reminders for runners increasing carbs for performance and health while navigating tough body image feels. You’re not doing anything wrong if your body is changing or feels different right now. Your body is adapting to the work you are...
Test, Target, and Clear Oxalates with Lemon & Biotin
Do you know what oxalates are actually doing to your body? Did you know lemon juice breaks them down and biotin clears them out? Most people only know half the protocol, which is why you should get a urine organic acid...
Moderate Coffee Intake Cuts Stress and Anxiety Risk
Scientists Identify Coffee 'Sweet Spot'–Here's How Much to Drink Each Day for Lower Risk of Stress and Anxiety https://t.co/DohCegVD51 https://t.co/N6P8qAxfr2
Rethinking Endurance: Evidence-Based Guidance Over Old Myths
Endurance performance may need to be reimagined. We explore whether some of the most familiar messages in endurance performance still hold true, and where a more contemporary evidence based approach may offer better guidance. Learn more: https://t.co/UXBWDt3JIP https://t.co/nRqSKWTXXR
Muscle Gains and Fat Loss Possible Simultaneously
Body recomposition - you CAN build muscle and lose fat simultaneously 💪 This new study recruited 30 resistance-trained individuals to a 10-week study (4x gym sessions per week) 🏋️ Participants were randomised into one of three groups… 1️⃣ Isocaloric (energy balance) 2️⃣ Deficit (250...
Carb Mouth Rinse Boosts Heavy‑Lift Performance, Shows CNS Fatigue
Carbohydrate mouth rinsing increases work done during a strength training workout involving a small number of reps with a heavy load, showing that exercise need not be long-duration in order for supraspinal CNS fatigue to occur. https://t.co/Q11E9Ep6bb
Get Essential Nutrients From Whole Foods, Not Pills
EAT THIS INSTEAD OF SUPPLEMENTS: 1. Magnesium: Dark chocolate, spinach, pumpkin seeds and almonds. 2. Zinc: Chickpeas, cashews, hemp seeds and lentils. 3. Iron: Spinach, lentils, quinoa, dried apricots and tofu. 4. Vitamin C: Bell peppers, kiwi, strawberries, broccoli and oranges. 5. Omega 3: Walnuts,...
One Drink Harms Health: Quit Alcohol Now
Friends, stop drinking alcohol. Not cut back. Eliminate. > alcohol increases cortisol > disrupts REM sleep > accelerates epigenetic aging > shrinks hippocampal volume > elevates resting heart rate > raises inflammatory markers > impairs glucose metabolism for 16 hrs One drink does that.
Rory McIlroy’s Diet: High Protein
If you want to fuel like Rory McIlroy, it’s actually pretty consistent with my recommendations as a registered dietitian and certified sports nutritionist. He prioritizes protein first (around 170–180g daily) to support muscle, recovery, and stable energy. Then he adds in...
Combine Low‑GI Foods with Protein for Steady Blood Sugar
Knowing the glycemic index of foods can be helpful. Cleveland Clinic shares this image. Working toward a steady state of glucose without big spikes throughout the day is a good goal. To achieve this, it is best to focus on...
Skip Meals Around Sleep to Improve Metabolism
If you are struggling with the symptoms of metabolic issues, such as blood glucose fluctuations, high body fat percentage/inability to lose weight, low heart rate variability, high heart rate, etc., then it’s pretty likely you would benefit from not eating...
Calorie Cutting Lowers Epigenetic Age and Inflammaging Protein C3a
Caloric restriction (CR) slows aging in rodents. People who cut calories by 14% over 2 years had lower epigenetic ages of some tissues & inflammatory protein C3a, regardless of BMI. In mice, lowering C3a levels reduced inflammaging, especially in fat....
Boost Athletic Recovery: Nutrition-Optimized Sleep Workshop
LAST CHANCE to register https://t.co/6Nswtdw8XP Can you improve sleep with nutrition? Learn how to optimise sleep for better recovery, adaptation and performance in sport. https://t.co/OaGTE28Goh
Time‑restricted Eating Cuts Glucose, Insulin Resistance, HbA1c
Efficacy of different types of intermittent fasting in improving glycemic control in adults with overweight or obesity: a systematic review and network meta-analysis "Compared with a CON, TRE resulted in a larger reduction in fasting glucose... insulin resistance... HbA1c..." https://t.co/Jq9EpoAy3u
Eat Big to Cut Weight and Keep Power
This is how a 57kg MMA fighter ate in camp to make weight 2,500kcals 350g carbs 150g protein 46g fats When you train like a beast, you need to eat like one too Funny thing is he’s eating more now...
Caffeine Boosts Performance, Disrupts Sleep—Timing Is Key
Caffeine can enhance performance and impair sleep. Learn how dose and timing matter in sport. Sign up: https://t.co/0PJC4DLDwV https://t.co/PHd1LGS0UD
Creatine Plus Resistance Training Boosts Healthy Aging
Is there a role for creatine in healthy ageing? This blog reviews the evidence on creatine supplementation, especially when combined with resistance training, as a strategy to promote healthy ageing. Click here: https://t.co/3sLdyAxgJL https://t.co/ZbTLlZxubR
Eat Before Exercise—Tailor Timing, Portion, and Carbs
Should you eat before a workout? Absolutely. But there are a few things to consider before you do: 1. When was your last meal? 2. Are you hungry? 3. How much time do you have before your workout? 4. Do you have quick-digesting carbs...
Vitamin D Overdose Cases Surge, Kids at Risk
Taking Too Much Vitamin D Can Backfire, Scientists Warn “From 2000 to 2014, there were more than 25,000 cases of vitamin D toxicity reported in the US. From 2005 to 2011, these cases increased by 1600 percent, and many involved children...
Creatine Boosts Testosterone, Libido, Muscle & Brain Health
Turns out creatine supports more than just muscle growth, it also supports testosterone production and libido. I recommend creatine from Qualia. It is doctor-formulated, helps promote strength, build lean muscle, and promotes cognitive function and healthy aging. https://t.co/N8PlVCPQBk
Garlic Intake Linked to Lower Mortality in Chinese Elders
Garlic Consumption and All-Cause Mortality among Chinese Oldest-Old Individuals: A Population-Based Cohort Study https://t.co/Oda8CifdOX #mdpinutrients
Hidden Nutrient Depletion Threatens Women Trying to Conceive
Things that deplete your nutrient stores that nobody warns you about: - Birth control (zinc, magnesium, B2, B6, B12, folate, vitamin C, vitamin E) - PPIs for reflux (B12, magnesium, iron, zinc) - Metformin for PCOS (B12) - Undereating for years - Pregnancy - Breastfeeding - High...
Metabolism Shifts: Carb Overload at Rest, Balance With
Did resting + VO2 Max tests last week and learned a lot about my metabolism - apparently I consume too many carbs at rest but at light exertion it shifts to 50:50. Doctor recommended that I mix up my cardio...
Beyond Sodium: Potassium and Magnesium Essential for Balance
Sodium often gets the spotlight, but it is not the only important electrolyte. This blog outlines the roles other electrolytes, such as potassium and magnesium, in maintaining fluid balance and cellular function. Click here: https://t.co/BECNoO23Td https://t.co/1u7PMTtrzE
Total Protein, Not Timing, Drives Muscle Growth
Some 20+ years ago, when I was studying exercise science, nutrient timing was viewed as a cornerstone of muscle growth. We were taught about the so-called “anabolic window,” which suggested that protein needed to be consumed within ~45 minutes after...
Modern Evidence Redefines Pre-Exercise Fueling Strategies
A live webinar that revisits pre exercise fuelling through a more contemporary evidence based lens, including carbohydrate, protein, fat, caffeine, beetroot juice, modified starches, metabolism, performance, and GI comfort. Join the webinar with 40% off: https://t.co/UXBWDt3JIP https://t.co/emoqZs52Yc
Eat Early, Sleep Better: Front‑Load Your Calories
Front loading your calories is a game changer. Every time I visit family and have a late night meal or go out to eat and eat a big dinner, I feel off the next morning. I wake up not quite hungry...
Why Standard Health Tips Miss Neurodivergent Realities
I'm a neurodivergent health researcher. Here are 12 health tips that are correct in theory but often fail in real life (especially for NDs): (and what actually works better)
Vitamin C May Halt Aging for Just Cents Daily
Vitamin C for Anti-Aging? New 2026 Science (Human and Monkey) 1/2) Could you really slow aging for as little as 6.2 cents per day? Based on new human and primate data published in Cell Metabolism, it might actually be possible. TL;DR: Vitamin...
The 1:10 Protein Rule Sticks in Your Mind
POV: you learned the 1:10 protein rule and now you can’t unsee it Follow @trizzlemanfitness for more
NMN Reverses Ovarian Aging in Mice, Human Trials Needed
DATA REPRODUCED: In old female mice, NMN restores ovarian follicle reserve in 10 days. Optimal dose was 200-500 mg/kg body weight/day. Equivalent to 35-45 in woman years. Clinical trials are needed 🐭🧓 https://t.co/oVeGUZSaQ0
High‑carb, Low‑fat Diets Boost Triglycerides and Fatty‑acid Synthesis
Effect of high-carbohydrate feeding on triglyceride and saturated fatty acid synthesis "The results of a series of studies in lean and obese weight-stable volunteers showed that very-low-fat (10%), high-carbohydrate diets enriched in simple sugars increased the fraction of newly synthesized fatty...
Cut Inflammatory Foods, Add Creatine for Joint Health
Superfoods could be fueling your arthritis. When you remove inflammatory foods and upgrade your supplements and protocols, you can support collagen synthesis to lower your risk. I recommend creatine from Qualia. It is doctor-formulated, helps promote strength, build lean muscle,...
Potatoes Omitted From Healthy Plate Due to Sugar Risks
"The School’s Healthy Eating Plate does not include potatoes in its vegetable recommendations given their negative impact on blood sugar. Researchers at the School and elsewhere have found that diets high in potatoes and similarly rapidly digested, high-carbohydrate foods can...
Erythritol Not Proven Cardiovascular Threat, Evidence Shows
The totality of evidence does not support the conclusion that dietary erythritol drives cardiovascular harm. The paper referenced claims erythritol “adversely affects brain microvascular endothelial cell function,” but it’s an in VITRO study bathing isolated cells in erythritol for 3...
PPIs May Deplete Fertility‑Critical Nutrients—Get Tested
If you have been on a proton pump inhibitor for reflux or heartburn for more than a few months, it is worth noting that it can deplete you of certain nutrients. PPIs suppress stomach acid, which your body needs to...
Clear Nutrition Plans Boost Student-Athlete Strength and Recovery
Student-athletes often struggle to build muscle, increase strength, and recover effectively not because they lack effort, but because they lack clarity around what to eat, how much to eat, and when to eat. My Elite Athlete Program removes the guesswork providing...
Beetroot Juice Impairs Bench Press Power in Women
Does beetroot juice work for female athletes? This new study recruited 18 resistance-trained women to a crossover design where they supplemented with… 1️⃣ Beetroot juice (~400mg nitrate) 2️⃣ Nitrate-depleted beetroot juice …2.5 hrs prior to resistance-exercise ⏰ Results 📊 There were no differences...
Energy Drinks Fail; Hydrate, Sleep, Eat Right
Red Bull, Monster, Celsius and other energy drinks are straight bull 💩. Relying on energy drinks for energy as a student athlete or adult is like rearranging furniture on a sinking ship. If you’re low on energy here’s what you...
Space Protein Even in Deficit to Preserve Muscle
Even when in a calorie deficit, for maintaining/building muscle and maximizing muscle protein synthesis, spreading protein intake throughout the entire day (or “pulsing” with compounds like leucine or essential amino acids) is a very good strategy (at around 0.5-0.55 g/kg):...
Artificial Sweeteners Trigger Multigenerational Gut and Gene Shifts
Artificial and natural non-nutritive sweeteners drive divergent gut and genetic responses across generations "Sucralose consumption affects glucose tolerance, the expression of liver Srebp1 and intestinal Tnf and Tlr4, fecal microbiota composition and SCFA concentrations, and these changes are transmitted across generations....
Micronutrients and Healthy Fats Power Athletic Recovery
Something many athletes, coaches, and parents overlook when it comes to meal planning is the power of micronutrients and healthy fats in recovery. 🍒Antioxidants help combat exercise-induced oxidative stress. 🥑Healthy fats support cellular repair and help reduce inflammation. 💦Hydration drives nutrient delivery...
Target Insulin Resistance, Inflammation for Superior Diet Benefits
As a medical school professor, I teach my students about DASH, Mediterranean, and other "healthy" diets. They all help. But new research shows they're not targeting the right pathways. A massive study of 205,852 adults followed for 32 YEARS found that metabolic...
NMN Daily Restores NAD, Supports Healthy Aging
David Sinclair takes 1 gram of NMN every single day. Here's why. As you age, your body loses up to 50% of a molecule called NAD. NAD is a molecule that acts like fuel powering your sirtuin genes - the genes responsible...
Flavonoid‑Rich Diet Cuts Obesity Risk by Up to 23%
Higher polyphenol intake reduces obesity risk 🍒 This new meta-analysis compiled data from 10 studies and over 100,000 participants to establish the association between polyphenols intake and obesity 📚 Here is what they found ⬇️ 📉 When polyphenolic compounds were pooled,...
Soluble Fiber Modestly Lowers Weight and Improves Glucose
Effects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials https://t.co/I18LeZHCIC
Muscle‑building Carbs: Less than You Think, Context Matters
You need to turn *this many* carbs to maximize muscle growth…the answer is a little nuanced (e.g., Do you train fasted? Do you train high volume? Do you train multiple times in a day?)… But still less carbs than you...