Six Simple Habits, Not Perfect Plans, Burn Fat
Protein kills hunger. Veggies crowd out the junk. Water fixes what you thought was hunger in the first place. Sleep controls the hormones that make you overeat. Walking manages the stress that sends you straight to the pantry. Strength training turns your body into a fat-burning machine. You don't need the perfect plan to lose fat. You need to be consistent on these six things.
NMN and NR Show No Benefit for Elderly Muscle
The Effect of Nicotinamide Mononucleotide and Riboside on Skeletal Muscle Mass and Function: A Systematic Review and Meta‐Analysis “… In conclusion, current evidence does not support the use of NMN and NR as effective interventions for improving muscle function and mass...
DIY Magnesium Spray From Epsom Salt Saves Money
If you have epsom salts, you don’t need to spend money on a magnesium spray. Just put a few scoops of your epsom salt in a spray bottle, add water, shake shake shake and voila….magnesium spray. I get leg cramps...
NR & NMN Boost Blood NAD+ via Gut Microbiome
The differential impact of three different NAD+ boosters on circulatory NAD and microbial metabolism in humans “Collectively, the clinical data combined with the ex vivo human microbiota and human whole-blood experiments led us to propose a human model where NR and...
Oral NR/NMN Boosts Blood and Brain NAD in Two Weeks
The NAD-brain pharmacokinetic study of NAD augmentation in blood and brain using oral precursor supplementation 🔎 “… oral NR or NMN in humans produces a slow but robust and sustained elevation of systemic and cerebral NAD that stabilizes after ∼2 weeks…” https://t.co/Hvp1NvRwl0
Nutrition Hacks to Boost Sleep, Recovery, Performance
Can you improve sleep with nutrition? Learn how to optimise sleep for better recovery, adaptation and performance. Early-bird rate ends soon: https://t.co/6Nswtdw8XP https://t.co/GceImySM7b
Lean Gains Need More Than Protein: Nutrition Tips
Pro tip: it’s not all about protein when we’re trying to put on lean body mass. Scroll through for how to use nutrition to support your strength training to put on lean mass. #sportsdietitian
4-2-1 Rule Simplifies Pre-Training Nutrition Timing
⏰Confused what to eat leading up to training or a competition? Nutrient timing🏋️♀️ made simple. "Chew-nibble-sip" rule of👍referred to as "4-2-1". TM ➕4⃣ hours out the main meal you chew ➕2⃣ hours out nibble/small bites ➕1 hour out sipping on fluids https://t.co/zDzPpE2kfo https://t.co/ZcRBIBZFNx
Personalized Nutrition Boosts Esports Cognitive Performance and Wellbeing
Personalised nutrition for health and performance in esports athletes 🎮 This new review summarised data from 52 studies to establish the best nutrition, lifestyle and supplementation strategies to support… 🧠 Cognitive performance 🫀 Wellbeing …in esports athletes. Here are the key recommendations ⬇️
Prioritize Whole‑Food Protein Over Powders and Snacks
Regular reminder from a sports dietitian that protein powder should not make up the majority of the protein in your diet. Whole food source of protein should be the primary source, not powders, bars or other foods with added protein...
Five Key Facts About Your Ideal Protein Intake
How much protein should we really be eating? Five things to know https://t.co/82fJiZEPcY #lifestylemedicine #health #pavingwellness
Energy Deficit Undermines Training; Schedule Regular Anabolic Resets
When you train a lot, energy availability becomes the limiter. Not just chronically (RED-S)… but acutely. Day to day. Periods where you’re under-fueled = periods where your body is tearing down rather than building up. Over a season, these add up. That’s why you need...
Cocoa Activates Sirtuins to Shield Cochlea From Aging
Sirtuins mediate the reduction of age-related oxidative damage in the cochlea under a cocoa-rich diet 📢"These results indicate that cocoa protects against oxidative damage through Sirtuins." 🍫 https://t.co/MLRfhChFYy https://t.co/BPh3sETpFm
Allulose Lowers Blood Sugar and Boosts Satiety
allulose isnt just a low calorie sweetener - it also: 1) binds to GLUT2 receptors which lowers blood glucose levels 2) stimulates GLP-1 improving glycemic control and increasing satiety
Does Collagen Strengthen Muscle Connective Tissue?
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/DbUJVYNRUU https://t.co/CQ2qDGJV6H
Valine Restriction Boosts Healthspan, Extends Male Lifespan
Lifelong restriction of dietary valine has sex-specific benefits for health and lifespan in mice "Our results demonstrate for the first time that Val-R improves multiple aspects of healthspan in mice of both sexes and extends lifespan in males, and suggests that...
First Human Trial Shows Fasting Mimic Boosts Autophagy
As a medical school professor, I teach that autophagy -- the body's cellular recycling system -- is one of the most powerful defenses against aging and disease. Now the first-ever human clinical trial proves a fasting mimicking diet activates it. Cedars-Sinai and...
NAD+ Decline Drives Cardiac Aging; NR Restores Rhythm
NAD+ controls circadian rhythmicity during cardiac aging https://t.co/NNVx94IIC8 Fig. 2: Cardiac NAD+ decreases with aging, with restoration by supplementation with nicotinamide riboside. https://t.co/z4uSqKrYjR
Astaxanthin: 100× Stronger Antioxidant Boosts Health
Astaxanthin is a major antioxidant that's 100x more potent than vitamin E and vitamin C - protects skin against UV damage - lowers inflammation and neuroinflammation - lowers lipids and blood pressure - protects against oxidation of fats - protects the eyes - senolytic properties - lowers...
AHA’s 9‑Step Diet Blueprint for Better Heart Health
https://t.co/WV8Wkh9pPV 9 steps to improve heart health, per new dietary guidance from AHA The AHA’s guidance outlines 9 core components of a dietary pattern associated with improved cardiovascular health: 1. balancing calorie intake with physical activity to maintain a healthy weight 2. eating a...
Carnivore Diets Show Little Proven Anti‑Inflammatory Benefit for Athletes
The evidence for carnivore diets in sport 🥩🔍 This new review summarised the available evidence for carnivore and animal-based diets for sport 📚 So, does the evidence match up to the marketing claims? 🤔 Here is the science ⬇️ Reduced systemic inflammation 🛡️ 🧠...
Macro Tracking: Perfection Unnecessary, Embrace Daily Variability
If you’re counting macros, please don’t get hung up on everything being “perfect” or aiming for the straight zeros at the end of the day. Why? Because one, it’s exhausting. Two, there’s a 20% error allowed for calories and nutrients...
Heart Experts Urge Plant Protein over Meat, Defying RFK Jr.
Eat more plant-based protein instead of meat, top heart health body says, contradicting RFK, Jr. https://t.co/zmQJ9b8sK3 #nutrition #health #healthylifestyle #lifestylemedicine #food
Keto Diet Shows Promise for ADHD Symptom Relief
many ppl with adhd have seen improvements by doing keto and there is some research to back it up - here's one study: PMCID: PMC10431618 PMID: 37585373
Sugar's Effect on Athletes Depends on Timing and Activity
Is sugar bad for athletes? https://t.co/ODzNsJFJ8o There are many factors, such as physical activity level and timing of intake, that modify the effect of sugar on health. Read the blog to learn more… https://t.co/ZasMbJlHn7
Targeted Nutrition May Lower Inflammation, Preserve Cognition
The impact of dietary constituents on inflammation and cognitive function in healthy older Irish adults: A pilot study "his study highlights the importance of nutrition and lifestyle in managing inflammation and cognitive decline in ageing. Targeted dietary interventions which address nutrient...
Calcium, Exercise, DXA Scans Prevent Costly GLP‑1 Surgeries
This is a very important study and I'm hearing from clinical experts in my network that the best prevention is calcium, weight bearing exercise and getting regular DXA Scans. Otherwise we're going to see a big increase in high-cost orthopedic...
AHA Warns Red Meat, Full‑fat Dairy Are Unhealthy
JUST IN: American Heart Association says red meat and full fat dairy “has been shown repeatedly to be a not healthy way to eat”
Omega‑3 Cuts Inflammation and Muscle Soreness Post‑exercise
Omega-3 for recovery in sports - meta-analysis 🐟 This new meta-analysis compiled data from 41 studies (over 1800 participants) to establish the effects of omega-3 supplementation of inflammation and recovery after exercise-induced stress 📚 Here is what they found ⬇️ Omega-3 supplementation significantly...
Β‑NMN Restores SIRT1, Halting Liver Cell Aging
β-Nicotinamide mononucleotide prevents senescence and lipid accumulation in hepatic stellate cells by restoring SIRT1 function https://t.co/wyVHZ13QNK
Protein Powder: Easy Boost for Muscle, Recovery, Longevity
Protein is crucial for not only muscle build, but also for recovery and overall longevity. Protein powder can be a quick, easy way to increase your intake in the day. Can help as a snack midday, after a workout with...
Sustainable Diets Boost Longevity for Saudi Seniors
Nourishing longevity: sustainable healthy eating behaviors and successful aging in community-dwelling older adults, Abha, Saudi Arabia https://t.co/44TStFZyIv
Egg Quality Builds over Months, Not Just 90 Days
You have probably heard that egg quality is determined in the 90 days before ovulation. That is a half truth. The final 90 days get all the attention because that is when the egg is actively growing and responding to hormones...
Calorie Restriction Slows Human Biological Aging 2‑3% in Two Years
In humans, calorie restriction slows biological aging pace by ~2–3% over 2 years (CALERIE trial) https://t.co/Eg8wBzhDpQ
Sodium in Sport: Evidence, Practice, Lifetime Access
Our expert session on Sodium in Sport with Dr Alan McCubbin is now available as a recording. Explore the evidence and practical implications of sodium intake in sport, with additional learning materials included and lifetime access. https://t.co/P6g1h4CxdE https://t.co/EMWBubv4Oq
Basics—Nutrition, Sleep, Consistency—Outperform Any Supplement
You’re not gaining size, speed, or strength because of what you think matters… It’s the fact that you’re: – Skipping balanced meals – Not eating enough protein + carbs consistently – Running on low sleep (7–9 hours matters) – Staying up late scrolling instead of...
Carbs Boost Exercise Performance in Nearly Half of Studies
The effect of carbohydrate consumption during exercise - new meta-analysis 🥤 This new meta-analysis compiled data from 15 systematic reviews (262 RCTs) to establish the effects of carb consumption during exercise on performance 📚 Here is what they found ⬇️ 📈 A total...
Eat 30g Carbs Before 5am Workout for Better Performance
It your workout is at 5:30am, do yourself a favor and eat some carbs at 5:00am or in the hour before. As little as 30g (for example, one banana) can be enough boost performance and reduce perceived effort. Exercising fasted...
Vitamin K Deficiency Bleeding: Preventable, Real Pediatrician Stories
Vitamin K deficiency bleeding is a preventable condition. These are real stories from real pediatricians. The risk is 1/60 of bleeding in the first few months o
Boost NAD to Reduce Inflammation, Enhance Recovery, Slow Aging
#109 How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging Dr @CharlesMBrenner with Rhonda Patrick @foundmyfitness https://t.co/EvDW71Wj2O https://t.co/9HoFCm2gIT
Shift to a 3:1 Omega Ratio for Health
Omega 3 versus Omega 6 for long term health? 🐟 Omega-3 (UNDER consumed) → Supports recovery → Reduces inflammation → Improves brain + heart health → Helps you perform at a higher level 🌽 Omega-6 (OVER consumed) → Found in processed foods + seed oils → Necessary in...
Microbial Phenolics Mediate Oats' Cholesterol‑lowering Power
Cholesterol-lowering effects of oats induced by microbially produced phenolic metabolites in metabolic syndrome: a randomized controlled trial "Here we show that microbial phenolic metabolites are driving factors for the cholesterol-lowering effect of oats.." https://t.co/Y6fmNYStmZ
Aging Seniors Need More Protein, Calcium and Healthy Teeth
https://www.channelnewsasia.com/today/big-read/malnutrition-seniors-elderly-diet-health-changes-nutrition-6018116 This is also why you need to look after your teeth. Poor dental health can affect your ability to chew. And yes, you need more protein and more calcium as you age. Not less.
Low‑caffeine Green Tea Boosts Seniors' Sleep by Reducing Stress
Ingestion of green tea with lowered caffeine improves sleep quality of the elderly via suppression of stress https://t.co/kkkrKHlwv2
Alternate-Day Fasting Worsens Lung Disease in Schistosomiasis
Alternate-Day Fasting Exacerbates Lung Inflammatory Disease Compared to High-Sucrose Diet in Experimental Schistosomiasis Mansoni 🤔"These findings suggest that caloric restriction through ADF aggravates pulmonary disease in schistosomiasis, possibly by enhancing ectopic egg dissemination." https://t.co/FwPjvxC9CI
New Nutrient Score Ranks Top 10 Superfoods
The most nutritious foods for health and disease prevention 🥗 This new study introduces a new way to rank foods based on true nutritional value including factors such as… 👉 Micronutrient density 👉 Protein quality 👉 Bioavailability Establishing a new system called Nutritional Value Score...
When You Eat Impacts Metabolism as Much As What
As a medical school professor, I was trained to focus on WHAT patients eat. But this massive meta-analysis says WHEN may be just as important. 41 randomized controlled trials. 2,287 participants. Published in BMJ Medicine. The finding: time-restricted eating improved nearly every...
Creatine Boosts Performance, Recovery, and Cognitive Function
Creatine supplementation for performance & recovery 💪 This new review examined how creatine supplementation impacts… ⚡️ High-intensity performance 🔁 Recovery & muscle damage 🏃 Endurance & intermittent sport performance 🧠 Cognitive function & resilience …across athletic, endurance, team sport, and tactical populations 📚 Here are the...
Alpha‑Lipoic Acid Shows Promise for Ischemic Heart Failure
Efficacy of Alpha-Lipoic Acid in Patients With Ischemic Heart Failure: A Double-Blind, Randomized, Placebo-Controlled Study | @JACCJournals https://t.co/nW9SbwEDfy https://t.co/qsemjmMb9k
Current Evidence on NAD⁺ Supplements Remains Inconclusive.
NAD⁺ supplementation for anti-aging and wellness: a PRISMA-guided systematic review of preclinical and clinical evidence https://t.co/au5YIC11Hw https://t.co/fMsAOSQF6f