Fresh 2024 Nutrition Timing Guide for Runners
what a time to be alive making relevant nutrition information for runners 🤪 was going to repost the timing of nutrition based on what wave you start in I made in 2024 but other sports RDs did so wanted to keep it fresh for yall because life is anything but boring
Creatine: Small Dose, Big Gains in Strength & Recovery
The supplement I trust most? 💊Creatine monohydrate. It’s naturally found in food, produced by the body, and plays a key role in energy (ATP), strength, recovery, and overall performance. Here’s the reality: You’d need 2–4 pounds of meat to get the equivalent of...
Too Little Salt May Spike Insulin Resistance
As a medical school professor, I taught for years that "less salt is always better." New research in the Journal of Clinical Endocrinology & Metabolism just challenged that. In a rigorous inpatient study, researchers found that salt depletion INCREASED insulin resistance within...
Combined Creatine, Carbs, and Protein Boost Sprint Performance
Synergistic effects of creatine, carbs and protein 📈 This new study recruited 60 male participants who were randomly assigned to either… 1️⃣ Creatine (0.3 g/kg) 2️⃣ Creatine + Carbs (1.0 g/kg) 3️⃣ Creatine + Carbs (0.8 g/kg) + Protein (0.2 g/kg) 4️⃣ Placebo Each supplement was...
Fuel Recovery: 1‑2 Hours Post‑Run, 1‑1.2g/kg Carbs
If you’re training for a race or otherwise doing long distance endurance exercise, please do not dismiss how essential recovery fuel is for performance. On those long run or long distance days, prioritize your nutrition in the 1-2 hours after...
Timing Helps, But Total Daily Protein Still Crucial
This interview explains an important nuance in the pre sleep protein research. Timing may help, but total daily protein intake still matters. Read the blog: https://t.co/3a6pwjH1e3 https://t.co/MVe8MnaPRG
GLP‑1s Reveal Calorie Restriction as Longevity Key
Its interesting that for the thousands of books written on health, we've learned since GLP-1s came on the market the best way to extend lifespan is to eat fewer calories
Dietary Amino Acid Restriction Shows Promise Against Pediatric Brain Cancer
Can rebooting the diet, eliminating 2 essential amino acids, help treat an aggressive brain cancer in children? mechanism and potential established from experimental model https://t.co/wmAFM2ErRB https://t.co/PAOr5SL30y
Urolithin A Enhances Mitochondrial Health and Endurance
I'm fascinated by Urolithin A. It's a compound that stimulates mitophagy (mitochondrial autophagy), helping clear out and replace damaged or dysfunctional mitochondria. Recent studies show that urolithin A improves endurance performance and even keeps immune cells "younger" with age. The data are early...
Science-Backed Sleep Aids: Ingredients & Supplements Explained
What ingredients and supplements help you to sleep better? Get the facts without the hype. Register to the webinar: https://t.co/6Nswtdw8XP https://t.co/gXE2Qm6x6D
Eat Breakfast Early to Boost Fertility and Ovulation
"I skip breakfast and fast until noon because I heard fasting is good for you." It's not if you want to be fertile. Cortisol is highest in the morning. When you skip breakfast, your body has to lean on cortisol and adrenaline...
Caffeine Boosts Endurance Performance: How It Works
There is a substantial amount of evidence that caffeine has ergogenic effects, especially for endurance performance but how exactly does caffeine work? Read the full blog: https://t.co/4MicON03gV https://t.co/U5RpJzg2n2
Creatine Outperforms Protein and Omega‑3 for Strength
Protein vs creatine vs omega-3 for trained athletes 🧐 This new meta-analysis compiled data from 35 trials (1211 participants) to establish which supplements… 🥤 Protein 💊 Creatine 🐟 Omega-3 …are best for athletic performance outcomes including muscle strength, endurance performance, and recovery 🔍 Here is what...
Fuel Right, Perform Better: Nutrition Prevents Burnout
To perform your best, your body needs the right foods at the right times: ✔️ Carbs for energy ✔️ Lean protein for strength ✔️ Fluids for hydration ✔️Sufficient calories for energy, training and development This requires: ✅Planning meals & snacks in advance ✅Smart supplement strategy...
Only Wild‑Caught, Properly Stored Frozen Salmon Is Safe
Frozen salmon can be okay for you, but you have to make sure it is wild caught and properly stored, or your body will pay the price. https://t.co/kZ7H32mEb2
Pre‑Workout Carbs Boost Performance and Preserve Muscle
Research supports a performance benefit from carbohydrate intake 60-90 min before🏋️♀️. Before, during & post-training🍌CHO intake can: ⬇️Muscle breakdown 📉Decrease exercise-induced cortisol ⛽️Promote muscle glycogen synthesis All of which support desired training adaptations💪 https://t.co/eTMMB1R0IO
Coconut Water Matches Sports Drinks for Rehydration
This just in: coconut water (despite having lower sodium) is just as good as common branded “sports electrolyte drinks” for rehydration: https://t.co/amq8BEvGp0 https://t.co/rPXZZeyq9Y
Higher Protein Intake Reverses Sarcopenia in Elderly Women
As a medical school professor, the protein recommendation I was taught -- 0.8 g/kg body weight -- is actively harming older adults. New data proves it. A 2025 Frontiers in Nutrition trial randomized 126 elderly women with sarcopenia into two groups...
Exercise Cuts Visceral Fat, Boosts Insulin Sensitivity in NIDDM
Mobilization of Visceral Adipose Tissue Related to the Improvement in Insulin Sensitivity in Response to Physical Training in NIDDM: Effects of branched-chain amino acid supplements 🔘"Patients who exercised increased their VO2 peak by 41% and their insulin sensitivity by 46%... 🔘with a...
Essential Nutrition Blueprint for Your Fight Camp
The complete guide to plan your fight camp nutrition This will help so many of you 🤝 So make sure you hit save or send to a team mate who needs it 📲
Carb Mouth Rinse Boosts Reps, Reveals CNS Fatigue
Carbohydrate mouth rinsing increases the number of reps to failure across multiple sets of multiple exercises, revealing that supraspinal CNS fatigue is a common effect in strength training workouts. https://t.co/Nj0JxgJIRs
Six Simple Morning Habits Drive Consistent Weight Loss
A high protein breakfast kills cravings before lunch. Drinking water first thing speeds up your metabolism. A 10-minute walk after breakfast burns more fat than you think. Writing down what you eat makes you 50% more likely to hit your...
Vegetarian and Vegan Diets Linked to Higher Hip Fracture Risk
Could a plant-based diet make your bones weaker? In this meta-analysis that looked at 529,672 participants (average ages of 46–63; 57% women, 43% men), both vegetarian diets and vegan diets were associated with a HIGHER risk of hip fracture: https://t.co/3u18PxPmrk...
Prenatal Vitamins Aren’t a Food Substitute—Eat Real Nutrition
Most women think taking a prenatal vitamin covers their nutritional needs during pregnancy. It does not even come close. Food always comes first. Nutrients from food come in a bioavailable form with the right cofactors and ratios. Your body evolved to...
Treat Fruits and Veggies Like Protein for Recovery
Focus just as much on adding fruits and vegetables to your diet as you do on adding protein. If you’re like most Americans then you’re not getting enough. And if you need another reason, remember this: fruits and vegetables provide carbs...
Carbs Aren’t Fat‑Making; Science Says Otherwise
Happy Monday to everyone... Except people who say that carbs make you fat Ya'll need science https://t.co/Eu2lzc8Jq7
Eat a Rainbow: Diverse Phytonutrients Boost Health
"Eating a rainbow of fruits+vegetables is important, as they contain a variety of phytonutrients. Phytonutrients are specific nutrients that come from plant foods that keep the body healthy+fight disease. Variety and quality are important..." page 160 PAVING the Path to...
Vitamin D3 Preserves Telomeres, Slowing Cellular Aging
As a medical school professor, I have watched vitamin D research for decades. This trial finally delivers causal evidence. The VITAL randomized controlled trial -- the gold standard -- followed nearly 1,000 adults aged 50+ for 4 years and found that...
Theanine Plus Caffeine Outperforms Each Alone
Theanine and caffeine work better for cognition than either one alone🍵☕ The combination of theanine 🍵(97 mg) and caffeine ☕(40 mg) improves cognitive performance and subjective alertness compared to placebo (PMID: 21040626). A 2021 review saw that theanine alone has mild cognitive...
Early Time-Restricted Eating Beats All Fasting Strategies
As a medical school professor, I used to think all fasting windows were created equal. This massive analysis proves they are not. A network meta-analysis of 113 trials published in BMJ Medicine found that early time-restricted eating -- finishing food by...
Aging Gut Loses Magnesium, Boosting Inflammation Risk
As a medical school professor, I never imagined a single mineral could be this important to gut health. But the data is staggering. A new study in Aging Cell found that magnesium levels decline specifically in the gut as we age...
Swap, Don't Eliminate: Choose Natural Over Added Sugar
Instead of eliminating foods (carbs, sugar, etc) try **swapping** foods. Here’s an example: sugar is found naturally in some foods and added to others. You don’t need to eliminate sugar. Instead, try swapping out the added sugar foods and swapping...
Ketogenic Diet May Counteract Genetic Lp(a) Vascular Damage
Can you fix Lp(a) With Diet? Let's go inside the artery... 1/2) Lp(a) is a genetically determined risk factor for cardiovascular disease. But that doesn't mean you can't change your risk. In today's deep-dive video (21 minutes, just released and linked...
Ginseng Boosts Mitochondria via AMPK/PGC‑1α Pathway
Ginseng for exercise and injury recovery 🍃 Panax ginseng is a well-known traditional medicine which has been gathering data for it’s ergogenic and antioxidative properties 📚 This new review highlighted it’s primary mechanisms and benefits 🔍 Here are the key takeaways...
Daily Multivitamins May Slow Aging, Especially in Older Bodies
Daily multivitamin may slow biological aging Greatest gains for participants who were biologically older, researchers say https://t.co/GhRJHwgr9B https://t.co/OxfNd0ZmEE
Calorie Needs Vary by Football Position and Body Type
Estimated⚡️kcal range based on🏈player position & body comp: 🔸Tight End: 6,000-6,300 🔹Linebacker: 5,900- 6,200 🔸Quarterback: 5,200- 5,400 🔹Running back: 5,700- 6,000 🔸Defensive Lineman: 6,100- 6,400 🔹Offensive Lineman: 6,200- 6,500 Nutrition for WRs https://t.co/X9ymqtLU9X
Enough Calories, Not Cleanliness, Drive Healthy Ovulation
Women are cutting out dairy, gluten, sugar, carbs, and sometimes entire food groups in the name of health. The result is often severe caloric restriction disguised as discipline. Your body does not care if your 1,200 calories came from organic kale...
Ultra‑processed Foods Tied to Many Chronic Diseases
Large meta-analysis of ultra-processed food intake is linked to multiple chronic diseases, not just obesity�https://www.bmj.com/content/384/bmj-2023-077310
Women Trying to Conceive Need Adequate Carbs
The war on carbs needs to end. All this low carb, keto, and carnivore stuff is hurting women's fertility. Women come to Ferta eating 60 grams of carbs a day and wonder why their thyroid is sluggish, their hair is falling...
Extra Virgin Olive Oil Shields Brain via Gut Microbiome
As a medical school professor, I used to tell patients to "eat healthy fats." But the type of olive oil matters more than we ever taught. A new study in Microbiome (Feb 2026) tracked 650 adults for 2 years and found...
Carb Mouth Rinse Boosts Reps by 12% in Combat Athletes
Carbohydrate mouth rinse enhances repeat high-intensity efforts 🥤 This new study recruited 14 combat sports athletes (Judo + BJJ) to complete 3 x judogi grip test separated by 3-mins under two conditions… 1️⃣ Carb mouth rinse (6.4% maltodextrin) 2️⃣ Placebo Interventions were used pre-warm-up...
Best Diet Scores Add up to Three Extra Years
Healthy dietary patterns, longevity genes, and life expectancy: A prospective cohort study "Compared with the bottom quintile, achieving the top quintile of dietary scores was associated with 1.9 to 3.0 years of life gained at 45 years in men and 1.5...
Under‑fueling Teens Hinders Growth, Strength, and Performance
🚨 Attention Parents of Teen Athletes 🚨 If your son is between 15–18 years old, stands 5’9” to 6’2”, and weighs only 130–145 lbs, he is likely underweight for his frame especially if he’s an athlete. ⚠️ Under-fueling during puberty can lead...
Greens Boost Gut Microbiome and Epigenetics in Obese Seniors
Epigenetic and microbiome responses to greens supplementation in obese older adults: results from a randomized crossover-controlled trial https://t.co/Sz8ZmAUnxh https://t.co/zgpLh0dYG6
Ultra‑processed Foods Drive Calorie Surplus and Weight Gain
UFPs are not fake. Cheetos are not raw carrots, and people eat Cheetos differently than they eat raw carrots, and it’s okay to use different words and categories to describe them. But in fairness, the UPF category is hilariously vague....
Optimal Vitamin D (50‑70) Boosts Fertility Outcomes
Most doctors will tell you your vitamin D is fine if it is above 30. That is not enough for fertility. Vitamin D receptors are on your ovarian follicles, your uterine lining, and your placenta. Women with levels above 30 ng/mL...
Intermittent Fasting Cuts Crohn’s Disease Activity by 40%
As a medical school professor, I was never taught this: meal timing may be more powerful than medication for gut disease. A new clinical trial in Gastroenterology found that intermittent fasting reduced Crohn's disease activity by 40%. Patients who restricted eating to...
Black Elderberry Tops Anthocyanin‑rich Foods List
Highest anthocyanin-containing foods: 1. Black elderberry: 1,317 mg per 100 g 2. Black chokeberry (aronia): 878 mg per 100 g 3. Blackcurrant: 592 mg per 100 g 4. Black raspberry: 589 mg per 100 g 5. Black rice: 325 mg per 100 g 6. Bilberry: 299...
Simple Pre‑Workout Fuel: No Excuses, Prioritize Health
The BEST 🚀 pre-workout fuel simple, effective, intentional. Two hours out: -Carbs -Protein -Fluid "But I don't have time" -person on their phone > 5 hours per say doom scrolling Nonsense. When I travel, I go straight to the grocery store for fruit and...
Pre‑sleep Protein Boosts Muscle Mass and Strength
This study found that adding protein before sleep during a 12 week resistance training programme increased muscle mass and strength gains. Read the blog: https://t.co/f7Xyv1KzlZ https://t.co/r3am4gpDIK