Nutrition

DIY Sports Electrolyte Solution

Consuming a carbohydrate-electrolyte solution may not be necessary for the general population in most situations. However, during intense training for performance, fueling workouts becomes important. I personally aim for a 3-6% carbohydrate solution every 15-30 minutes during vigorous cycling training, which equates to approximately 4 cups of water with 7.5 teaspoons to 4.5 tablespoons of sugar.

Athletes are actively losing sodium and have higher sodium needs than the general population. Sweat and sodium loss vary widely among individuals, so there's no one-size-fits-all sports recommendation. Personalized sodium recommendations can be obtained through tools like the Gatorade sweat patch testing.

Sugar is not an electrolyte; although, it does help increase electrolyte absorption. Readily available glucose is great for performance right before or during your workout. If you’d rather not consume simple carbohydrates like sugar, bananas and other not so fibrous carbohydrate rich foods are great pre workout as well for some quick carbs.

Adding sodium bicarbonate (baking soda) acts as a buffering agent, counteracting variations in muscle pH and potentially delaying muscle fatigue in athletes engaged in explosive or high intensity activity. 

Cramping can result from various factors:

Remember, it’s important to drink when you're thirsty and not force yourself to hydrate excessively.

Potassium loss isn’t a primary cause of cramping—sodium loss tends to be much greater. Claims that foods like bananas alleviate cramps are likely due to addressing energy deficiencies (needing carbohydrates), not correcting electrolyte imbalances.

Potassium is naturally abundant in fruits, vegetables, whole grains, and beans, and supplements are generally unnecessary. Low potassium levels are rare but can occur due to conditions like vomiting and diarrhea.

Magnesium needs can be met through a balanced diet rich in magnesium-containing foods such as leafy greens, nuts, seeds, beans/legumes, whole grains, and dark chocolate, without the need for supplements. However, many consume the standard American (SAD) diet and are magnesium deficient. 

Calcium needs can also be met through a balanced diet. Sources include dark green leafy greens/cruciferous vegetables, beans/legumes, chia seeds, figs, and almonds. 

Prebiotics vs Probiotics

❖ PREBIOTICS:

- The fiber in undigested carbohydrates (fermented in the colon)

- Is food for the microbiome!

- This fiber consumption by colonic bacteria leads to short chain fatty acid production ➡️ healing and decreased inflammation

➢ Sources include plant-based foods, including fruits🫐, vegetables🥕, whole grains, and beans/legumes🫘 such as garlic🧄, onions🧅, asparagus, greens🥦, apples🍎, and jicama.


❖ PROBIOTICS:

- Foods that contain live beneficial bacteria

➢ Sources include fermented vegetables, kimchi, miso, sauerkraut, tempeh, and kefir/yogurt with live cultures (including dairy alternatives)


Fiber

Fiber Offers Anti-Inflammatory Benefits & Helps Control Appetite

When consumed, fiber (found in whole grains, beans/legumes, fruits, vegetables, and nuts/seeds) is digested/fermented by the gut microbiome🦠, leading to the production of short-chain fatty acids (SCFAs) that promote healing❤️‍🩹, reduce the permeability of the gut barrier, and lower inflammation. Butyrate, a specific type of SCFA, is particularly effective in reducing inflammation (especially in the gut and brain) and signaling to the brain that we've had enough to eat.

SCFAs also cross the blood-brain🧠 barrier to facilitate the production of brain-derived neurotrophic factor (BDNF), crucial for learning and memory. Low BDNF levels may contribute to depression, schizophrenia, and other psychiatric and neurodevelopmental diseases. Another way to boost BDNF is through exercise! Check out my YouTube channel here for FREE cardio kickboxing and cardio dance classes to help enhance your BDNF levels!

The Second Meal Effect 🍽️✨

Did you know that what you eat at one meal can positively impact your next meal? The “second meal effect” refers to how consuming a meal rich in dietary fiber (such as whole grains, beans/legumes, fruits, and vegetables) or low-glycemic carbohydrates can slow down the absorption of glucose and other nutrients at your next meal. This leads to a more gradual and sustained release of nutrients into your body, offering numerous health benefits.

Benefits Include:

- Improved blood sugar control 🩸

- Increased satiety and reduced cravings 🥗

- Lower risk of chronic diseases like type 2 diabetes and cardiovascular disease ❤️

Eating fiber-rich foods also promotes the growth of a healthy biofilm over the villi in your small intestine, further enhancing nutrient absorption and gut health.

Quick Tip: Incorporate fiber-rich foods like 1 cup of beans or lentils into your meals. The short-chain fatty acids produced by your gut will be absorbed into your bloodstream, improving blood sugar control.

Fuel your body right and enjoy the lasting benefits of the second meal effect! 🌿💪


Soluble vs Insoluble Fiber

❖ SOLUBLE FIBER:

Indigestible food components that dissolve in water to form a gel

➢ Sources include oats🥣, barley, beans/legumes🫘, potatoes🥔, flaxseed, chia seeds, nuts🥜, and fruits such as apples🍎, pears🍐, berries🫐, and citrus🍊

- Can help with diarrhea (increases bulk of stool)

- Decreases GI transit time

- Feel fuller longer

- Slows starch breakdown & delays glucose absorption into blood

- Lowers blood cholesterol

- Helps filter toxins, carcinogens, and excess hormones


❖ INSOLUBLE FIBER:

Indigestible food components that don’t dissolve in water

➢ Sources include vegetables🥦 (tough fibrous structures like the strings in celery or the skins of corn kernels🌽), whole grains, fruit with skins, beans/legumes🫘

- Helps with Constipation!

- Increases GI transit time (acts as a bulking agent)

- Decreases exposure time to carcinogens

- Promotes bowel movements by increased fecal weight

- Delays glucose absorption

We want a good ratio of insoluble and soluble fiber. If food moves too fast, we don’t absorb as much nutrition and if food moves too slow, the colon can reabsorb too much water causing drier/harder stools. Stay tuned next week to learn about prebiotics and probiotics and how they impact the gut microbiome! 


--> Gut Microbiome

The gut microbiome can be depleted by various factors, including antibiotic overuse, inflammatory diets, lack of dietary fiber, chronic stress, traumatic experiences, alcohol consumption (which can contribute to B vitamin deficiencies), exposure to environmental toxins, pathogenic infections, parasites, nutrient deficiencies, and insufficient sleep.

Some people find benefits to the microbiome by eliminating wheat and dairy products, as well as consuming prebiotics found in fruits, vegetables, whole grains, and beans/legumes (such as garlic, onions, asparagus, beans/legumes, greens, apples, and jicama), which nourish beneficial bacteria. On the other hand, probiotics are foods that contain live beneficial bacteria including fermented vegetables, kimchi, miso, sauerkraut, tempeh, and kefir/yogurt with live cultures (including dairy alternatives). 

Ways to help heal the gut include improving our diets, reducing stress, finding healthier ways to cope with stress, exercising regularly, and prioritizing sufficient sleep by going to bed early (between 9 and 11pm is a helpful guideline) and aiming for 7-9 hours per night.

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When we lack sufficient and appropriate gut bacterial colonies, we have decreased ability to produce the chemicals that we rely on to think clearly and feel happy. Improving the gut microbiome increases the production of neurotransmitters helping decrease anxiety and depression. Approximately 90% of our serotonin is produced in the gut! Alterations in serotonin levels are associated with moodiness, depression, anxiety, and sleep disturbances. 

Dopamine is also produced in the gut! Dopamine is a neurotransmitter that is associated with feelings of euphoria, bliss, motivation, and concentration as well as with sleep, learning, mood, memory and attention. Low dopamine is associated with lack of focus, fatigue, mood swings, poor sleep, low energy and loss of sex drive as well as anxiety, depression, schizophrenia and Parkinson’s.

Gamma-Aminobutyric Acid (GABA) is another compound produced or consumed by the gut, promoting intestinal motility, reducing inflammation, and enhancing immune function. GABA increases relaxation, reduces stress, balances mood, soothes pain, and improves sleep quality.

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Proteolytic fermentation, a less favorable type of fermentation, breaks down proteins such as enzymes, dead host and bacterial cells, and collagen and elastin found in food. This process can produce toxins and carcinogens. A diet lower in protein can help reduce exposure to these harmful substances, though it's important to maintain a balanced diet, as protein is essential for many bodily functions.

High-fat diets, especially when combined with high sugar, stress, and antibiotic use, can disrupt the balance of gut microbes, increasing pro-inflammatory pathobionts like Firmicutes (relative to Bacteroidetes). This microbial imbalance is linked to increased gut permeability (leaky gut), which allows harmful substances to enter the bloodstream. This, in turn, triggers immune responses, inflammation in adipose (fat) tissue and the liver, and contributes to insulin resistance, all of which can lead to metabolic diseases.

Consuming meat from animals treated with antibiotics may result in unintentional antibiotic intake, negatively affecting gut health and promoting inflammation. Prolonged exposure to low levels of antibiotics can disrupt gut flora, encourage the growth of antibiotic-resistant bacteria, and potentially lead to inflammation and other health issues.


Greens are Super Nutrient Dense

Greens are packed with antioxidants, anti-inflammatory properties, and are a rich source of calcium, iron, magnesium, folate, potassium, and vitamins A, E, K, and C! The cancer-fighting phytochemicals in cruciferous vegetables may reduce free radical DNA damage, enhance defense against pathogens🦠 and pollutants, lower inflammation, decrease risk of cardiovascular disease🫀, and boost liver detoxification enzymes. Cruciferous vegetables include collard greens, kale, mustard greens, turnip greens, broccoli, cauliflower, brussels sprouts, and bok choy.

Indole-3-carbinol (I3C) is a compound that comes from eating cruciferous vegetables. I3C can be metabolized into several compounds, including diindolylmethane (DIM), which can influence estrogen metabolism in the body. I3C and DIM may facilitate the breakdown of estrogen into less potent forms, promoting its excretion through urine. This process could contribute to reducing the risk of hormone-related cancers such as breast cancer.


The nitrates in greens can also improve blood flow via this pathway:

Nitrates in greens ➡️ nitrites (in mouth) ➡️ nitric oxide (in stomach) ➡️ improved artery function and oxygen delivery (via vasodilation) ➡️ improved performance 🏃‍♀️


WARNING: 


Maximize the Nutritional Benefit of Dark Leafy Greens 

Thoroughly chewing, finely chopping, or blending cruciferous vegetables converts glucosinolates (via the enzyme myrosinase) into anti-inflammatory isothiocyanates (ITCs) – specifically sulforaphane.


- Finely chop or blend cruciferous vegetables 40 minutes prior to cooking (once formed ITCs remain stable during cooking)

- Don’t have time to pre-chop prior to cooking?

✨Add mustard powder to cooked greens (this spice comes from the seed of mustard greens and adds the enzyme myrosinase allowing for ITC formation

✨Add raw cruciferous vegetables to cooked ones


If eating cruciferous veggies raw, chew them well or blend them - smoothies are great!



Berries contain polyphenols that promote the production of antioxidants and detoxifying enzymes

Berries🍓are a rich source of polyphenols, which have been shown to activate the Nrf2 pathway. The Nrf2 pathway serves as a cellular defense mechanism, promoting the production of antioxidants and detoxifying enzymes.


Activation of the Nrf2 pathway stimulates adaptations at the mitochondrial level, fortifying them and boosting their antioxidant capacity. This helps protect cells from oxidative stress and enhances overall cellular health.


Blueberries🫐 are also recognized as a superfood for brain health🧠


Onions & Garlic: Immunity, Anti-cancer, Antioxidants, Anti-inflammatory, & Detoxification

When garlic🧄 and onions🧅 are cut or crushed, they release compounds such as allicin (formed through the enzymatic conversion of alliin by alliinase) in garlic and similar sulfur-containing compounds in onions. These compounds can help improve immunity. Let chopped garlic sit for about 10 minutes⏰ before cooking to allow the enzymatic conversion of alliin into allicin. Chopped onions also benefit from a brief resting period before cooking.


Allium vegetables, such as garlic🧄 and onions🧅, contain sulfur compounds with potential anti-cancer properties. Both onions and garlic are also rich in antioxidants, including quercetin, which possesses anti-inflammatory properties and may slow aging. Furthermore, both garlic and onions can boost liver phase 2 detoxifying enzymes, aiding in the removal of toxins from the bloodstream.


Mushrooms are Anti-cancer Superstars 

Mushrooms🍄 have the potential to increase immunity, improve cognitive performance🧠, and inhibit aromatase (an enzyme that increases breast cancer risk) via their aromatase inhibitors that may suppress estrogen production in breast cancer. Cook mushrooms before consumption, as raw mushrooms may contain agaritine, a compound that may be carcinogenic. Cooking also enhances the bioavailability of beneficial nutrients in mushrooms, including ergothioneine and beta-glucans.


Mushrooms are:

✨Nutrient-dense: good source of vitamin D, B vitamins, selenium, copper, and potassium

✨Immunity boosting: contain beta-glucans, which can stimulate the immune system and may help reduce the risk of infections and certain types of cancer

✨Anti-inflammatory: compounds found in mushrooms, such as ergothioneine and polysaccharides, may have anti-inflammatory effects that can offer cognitive🧠 benefits and potentially reduce the risk of chronic diseases such as heart disease🫀 and diabetes

✨Gut healthy: the fiber and prebiotics found in mushrooms can promote a healthy gut microbiome


Types of Fat

Saturated Fat:

Saturated fats raise LDL (bad cholesterol) contributing to plaque buildup in arteries, heart disease🫀, stroke, vascular dementia, insulin resistance, and diabetes. Saturated fats are generally solid at room temperature as they are saturated with hydrogen atoms packed tightly together.

Examples of foods containing a high proportion of saturated fat include animal fats such as:

▪️Butter 🧈

▪️Ghee

▪️Lard

▪️Whole milk/Cream

▪️Cheese 🧀

▪️Fatty meats/sausage/bacon 🥓


As well as vegetable products such as:

▪️Coconut products 🥥

▪️Cottonseed oil

▪️Palm and palm kernel oil

▪️Chocolate/cocoa butter 🍫


Saturated fats are convenient as they are stable to heat and air and have a longer shelf life. I limit all animal-based saturated fat. I do love chocolate! I try to use cocoa powder instead and save chocolate as a treat. Many people think coconut oil is a healthy oil to cook with without realizing it’s high in saturated fat.

The Mediterranean Diet stands out as a healthful approach due to its emphasis on omega-3 polyunsaturated fatty acids, ample intake of fruits and vegetables, low saturated fat content, increased consumption of complex carbohydrates, and restricted salt intake.


Trans Fat:

Check your food labels and ensure hydrogenated oils aren’t an ingredient!

Trans fats come from the process of partial hydrogenation of vegetable oils to solidify them at room temperature. This process is beneficial for the food industry since it creates a soft solid that enhances the texture/flavor of foods and has an increased shelf life. Trans fats can also be found in fried foods.

Trans fats increase LDL (bad cholesterol), decrease HDL (good cholesterol), increase inflammation, are worse than saturated fats (saturated fats don’t affect HDL levels), have no known beneficial effects on health, and contribute to diabetes, cancer, obesity, and liver dysfunction. Low levels of trans fats are in vaccenic acid found in beef and dairy.


Monounsaturated Fat: 


Monounsaturated fatty acids have 1 double bond not saturated by hydrogen atoms. They do not stack as well together as saturated fat since they have a bend (this is good!). Olive oil has a high proportion of monounsaturated fat compared to saturated fat and proinflammatory omega 6 fatty acids. Avocados, nuts, and seeds are other sources. 

Polyunsaturated Fat:

Polyunsaturated fatty acids have 2 or more double bonds not saturated by hydrogen atoms. They do not stack as well together as saturated fat since they have bends (this is good!). However, unsaturated fatty acids are more susceptible to oxidation because of their double bonds and therefore have a shorter shelf life. Over time this leads to rancidity (funny/gone bad smell) and development of free radicals that can cause problems. 


Omega 6 (proinflammatory/carcinogenic in excess) and omega 3 (anti-inflammatory/essential for healthy brain activity/anti-cancer) are types of polyunsaturated fatty acids. While a balance of both omega-3 and omega-6 fatty acids is necessary, the modern diet tends to heavily favor omega-6 consumption over omega-3. In general, we need to lower our omega 6 intake and increase our omega 3 intake. We want a 3:1 omega 3 to 6 ratio, but today due to highly processed foods and the use of vegetable oils the average US ratio is ~20:1!


Omega 3 sources include:

Flaxseeds, chia seeds, walnuts, hemp seeds, sea vegetables, and cold-water fatty fish like salmon


Omega 6 sources include:

Processed foods and vegetable oils such as sunflower, safflower, soy, sesame, and corn oil



EPA and DHA which are important for brain development can be found in fatty fish and algae. They are considered nonessential because they can be made from omega 3 fatty acids. I don’t recommend taking a fish oil supplement due to the risk of bleeding and exposure to heavy metals, pesticides, and other pollutants. Try to consume foods rich in omega 3 fatty acids, EPA, and DHA. You can also get your omega 3 index tested. If you are unable to increase your levels through diet, ask your doctor about starting an algae-based DHA + EPA supplement.


Omega 3 vs Omega 6 Faty Acids 

The Mediterranean Diet stands out as a healthful approach due to its emphasis on omega-3 polyunsaturated fatty acids, ample intake of fruits and vegetables, low saturated fat content, increased consumption of complex carbohydrates, and restricted salt intake. While olive oil is a healthier option due to its higher proportion of monounsaturated fat compared to omega-6 fatty acids, it's still important to be mindful of the omega-6 to omega-3 ratio. I recommend avoiding cooking oils and water sauteing, steaming, or pressure-cooking foods instead.

▪️Omega-3 fatty acids reduce inflammation, blood clotting, and cell growth. They also play a crucial role in activating energy-generating metabolic pathways, influencing molecules such as BDNF and IGF1 to enhance memory.

Diets rich in omega-3 fatty acids (flaxseeds, chia seeds, walnuts, salmon) are known to reduce inflammation by suppressing proinflammatory prostaglandin E2. Additionally, omega-3 fatty acids produce anti-inflammatory series 3 prostaglandins, resulting in a reduction in inflammatory signaling and lowering the risk of cancer.


▪️Omega-6 fatty acids (vegetable oils) have the tendency to promote inflammation, blood clotting, and cell growth. While a balance of both omega-3 and omega-6 fatty acids is necessary, the modern diet tends to heavily favor omega-6 consumption over omega-3.


Arachidonic acid is an omega-6 fatty acid found in animal-based foods like meat, eggs, and dairy products. Its presence has been linked to increased inflammation and susceptibility to diseases such as cardiovascular disease, arthritis, and cancer. 



✨The Mediterranean Diet stands out as a healthful approach due to its emphasis on omega-3 polyunsaturated fatty acids, ample intake of fruits and vegetables, low saturated fat content, increased consumption of complex carbohydrates, and restricted salt intake. While olive oil is a healthier option due to its higher proportion of monounsaturated fat compared to omega-6 fatty acids, it's still important to be mindful of the omega-6 to omega-3 ratio. I recommend avoiding cooking oils and water sauteing, steaming, or pressure-cooking foods instead.✨


Iron

Menstruating and pregnant individuals have increased iron demands! Iron sources include beans/legumes🫘, dark leafy greens🥦, nuts/seeds🌰, meat, and dried fruits.

Good news! There are ways we can increase the absorption of iron! Just 1 small orange🍊worth of vitamin C in a meal can double iron absorption!

Here are several ways to increase iron absorption:

✨Pair iron-rich foods with vitamin C-rich foods: In the presence of vitamin C, non-heme iron, which is the form of iron found in plant-based foods, is more bioavailable. Examples of vitamin C-rich foods include citrus fruits, berries, kiwi, melons, tomatoes, beets, peppers, and leafy greens such as spinach, kale, and broccoli. Note that heat destroys vitamin C, so it's best to consume these foods raw or lightly cooked and with meals. Just 25mg of vitamin C in a meal can double iron absorption.

✨Avoid drinking tea or coffee with meals: Tea and coffee contain compounds called polyphenols, which can bind to iron and inhibit its absorption. It's best to drink tea or coffee between meals rather than with meals.

✨Cook in cast iron cookware: Cooking acidic foods, such as tomato sauce or chili, in cast iron cookware can increase the iron content of the food.

✨Incorporate sulfur-containing foods: Onions, garlic, and cruciferous vegetables (such as broccoli, Brussels sprouts, and kale) contain sulfur-containing compounds that can enhance iron absorption.

✨Use spices: Ginger and turmeric have been shown to enhance iron absorption when added to meals.


Folate deficiency increases the risk of neural tube defects, macrocytic anemia, and hyperhomocysteinemia (associated with heart disease)

The synthetic folic acid found in supplements is chemically different from food folate, which is abundant in leafy green vegetables🥬 and legumes/beans🫘. High doses of synthetic folic acid supplementation may promote cancer, so mega-dosing should be avoided.


When considering supplementation, it’s advisable to take folate in the form of 5-MTHF rather than folic acid. If dietary intake falls short, folate supplementation is recommended starting one month before conception and continuing throughout the first trimester. Pregnant🤰women are typically advised to aim for a daily folate intake of 600 mcg, which can be achieved by incorporating dark leafy greens and beans/legumes into their daily diet.


Folate in its natural form protects against cancer. When we get our folate from food, it comes naturally packaged in balance with hundreds of other cancer-protective micronutrients🌱. Consuming folate-rich foods during pregnancy🤰 may also offer protection against cardiac birth defects, childhood respiratory illnesses, and childhood cancers.


Heterocyclic Amines & Polycyclic Aromatic Hydrocarbons 

If you cook meat:

❌avoid direct exposure to an open flame or hot metal surface

✅put foil underneath food when grilling

✅continuously turn meat over

✅or steam meat in an @instantpotofficial as a substitute

❌avoid prolonged cooking times (especially at high temperatures) - remove charred or burned portions of meat and avoid gravy made out of meat drippings


Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are cancer causing chemicals formed when meat (such as beef🥩, pork, poultry🍗, or fish) is cooked at high temperatures🔥, especially >300 degrees F.


This includes:

- grilling

- pan frying

- smoking

- prolonged cooking time


These HCAs are formed when amino acids, sugars, and creatine in meat react at high temperatures.

PAHs are formed during cooking methods that expose meat to smoke or charring. This occurs when fat and juices from meat grilled directly over a fire drip onto the fire causing flames/smoke or when smoking meats. These flames/smoke contain PAHs that adhere to the surface of meat. PAHs can also be found in charred foods, cigarette smoke, and car exhaust fumes. 


Magnesium

Magnesium deficiency is common in the US! Magnesium is a mineral that plays a vital role in bone metabolism, prevention of dental caries, and muscle relaxation. Adequate magnesium levels can help prevent muscle cramps, spasms, and tension.


Good food sources of magnesium include:

✨nuts (such as almonds and cashews)

✨seeds (such as pumpkin and sunflower seeds)

✨beans and legumes (such as black beans and lentils)

✨leafy green vegetables (such as spinach and kale)

✨whole grains (such as oatmeal and brown rice)


It is generally recommended to obtain magnesium from dietary sources rather than relying on supplements. Signs/symptoms of magnesium deficiency may include disorientation, irregular heartbeat, weakness, muscle pain, and seizures.


Magnesium is essential for maintaining healthy peristalsis, the wave-like contractions of our digestive tract that facilitate proper digestion and protect against conditions like Leaky Gut. Magnesium also plays a role in the production of glutathione, a powerful antioxidant. Insufficient magnesium can lead to constipation, indigestion, and impaired bowel movements. Additionally, magnesium deficiency can increase our susceptibility to anxiety and depression, as magnesium is involved in neurotransmitter regulation and mood stabilization. 


Turmeric

Turmeric is best known for its ability to reduce inflammation, primarily attributed to its active compound, curcumin, which also exhibits potent antioxidant effects.


Turmeric offers a range of potential health advantages:

- Gastrointestinal Health: Turmeric is often used to alleviate symptoms of acid reflux, support the healing of intestinal linings, and aid in the recovery of stomach ulcers.

- Brain Health🧠: Turmeric's ability to enhance the production of Brain-Derived Neurotrophic Factor (BDNF) contributes to improved learning📚, memory, and the formation of new memories. Emerging research indicates that turmeric may hold promise in the treatment of depression by potentially influencing the production of serotonin and dopamine.

- Heart Health🫀: Turmeric may help lower blood LDL ("bad") cholesterol and triglycerides as. 


Turmeric also has anti-cancer properties and anti-arthritic effects. It may positively influence skin health, liver detoxification, the aging process, and pain management.


To maximize the absorption of turmeric, consider the following methods:

- Pairing with Black Pepper: Combining turmeric with black pepper containing piperine can significantly boost the absorption of curcumin, with some studies suggesting an increase of up to 2,000%.

- Consuming with Healthy Fats: Turmeric is fat-soluble, meaning it dissolves in fats. Consuming turmeric alongside sources of healthy fats like avocados🥑, nuts🌰, or seeds can enhance its absorption.

- Heating: Heat can increase the solubility and absorption of turmeric. Incorporating turmeric into hot dishes, such as curries or soups🍜, is an effective way to increase its bioavailability.


Lycopene - Anti-inflammatory, Cancer Protection, Cardiovascular Protection

Sources of lycopene include:

• Tomatoes 🍅

• Watermelon 🍉

• Papaya

• Pink grapefruit

• Guava

• Apricots

• Red bell peppers

Lycopene is a powerful antioxidant with anti-inflammatory properties that offer protection against cancer (especially breast and prostate cancer) and cardiovascular disease🫀. Additionally, it may protect the brain🧠 from age-related degeneration, support bone🦴 health, and enhance vision👀.

Lycopene belongs to the carotenoid family of antioxidants, which are fat-soluble. This means that you can enhance your lycopene absorption by incorporating foods like avocado🥑 or nuts🥜 into your meal.

The effects of lycopene are enhanced when cooked 👩‍🍳 


Cinnamon is one of the most antioxidant rich foods

✨When choosing cinnamon, opt for Ceylon cinnamon over Chinese (cassia) cinnamon✨Chinese (cassia) cinnamon contains coumarin, a compound that has the potential to be toxic to the liver at high doses. In the United States, products labeled simply as ‘cinnamon’ are likely to be the less-expensive cassia variety. Cinnamon is also associated with various health benefits including anti-inflammatory and antimicrobial properties. It’s best to get antioxidants from foods and stay away from antioxidant supplements such as beta-carotene/vitamin A and vitamin E since they have an association with increased mortality.


Creatine Supplementation

I take creatine monohydrate for improved performance, muscle strength💪& power, muscle growth & recovery, longevity👩‍🌾, and cognition🧠


Creatine helps regenerate ATP (energy) and increases its availability, supporting cellular energy production! Creatine may also support mitochondrial health and promote the growth of mitochondria, potentially benefiting skin health and contributing to anti-aging effects by combating oxidative stress 🤩


✨Dosing info✨

Take 0.3 grams/kilogram of body weight (body weight in pounds divided by 2.2) for 3-5 days followed by 3-5g per day. For savings💰you can take creatine in cycles: 4-6 weeks on followed by 4-6 weeks off as stores remain elevated for 4-6 weeks. You need to be strength training for this to be most effective 🏋️‍♀️


Foods I Try to Incorporate Daily

Most important to me are the G-BOMBS:

✨Greens

✨Beans

✨Onions/Garlic

✨Mushrooms

✨Berries

✨Seeds


As well as spices (turmeric, ginger, garlic, Ceylon cinnamon, black cumin, etc.) and food probiotics such as kimchi, miso, or tempeh.


I was diagnosed with Hashimoto’s Thyroiditis (Thyroid Disease) in 2018 and have been able to drastically reduce my thyroid peroxidase antibodies by adopting a nutritarian lifestyle, taking vitamin D and B12 supplements, and removing gluten and dairy.


✖️This is not medical advice. Contact a healthcare provider for your individualized nutrition needs. 


Sweet Potatoes Are Starch Smart

Enjoy this complex carb for lasting energy! I love to have sweet potatoes before my workouts. Try not to ditch the skin as its dark color contains nutrients and fiber. Fiber helps slow down carbohydrate absorption causing a slower/smaller rise in blood sugar levels.

*Pro Tips*

- Place sweet potatoes in the oven prior to preheating since the slower they are heated the sweeter they become

- Cool potatoes after cooking for enhanced resistant starch and microbiome benefits

Removing Pesticides

Add a couple teaspoons of baking soda to water when washing fruits and veggies 🫐🥕 to best remove pesticides! Soak produce in the baking soda solution for 10-15 minutes & rinse/dry for best results. Salt🧂is a good substitute if you don’t have baking soda.

The dirty dozen contains the most pesticides and are best to buy organic.

The Dirty Dozen Includes: Berries 🍓, spinach, kale/collard/mustard greens, nectarines, apples 🍎, grapes 🍇 , peppers 🫑, cherries 🍒, peaches 🍑, pears 🍐, celery, tomatoes 🍅, & potatoes 🥔.

It’s best to wait to wash berries🫐 until eating to prevent spoilage from moisture. 

Watermelon for Reduced Delayed Onset Muscle Soreness

Enhance muscle recovery during your sports season!

After intense workouts, micro-tears in the muscles can lead to inflammation and delayed onset muscle soreness (DOMS). However, consuming certain foods before exercising can help reduce this by decreasing oxidative stress and muscle damage.

These foods include:

• Watermelon 🍉

• Cherries 🍒, especially tart cherry juice

• Berries, especially blueberries 🫐, as their anthocyanidins can turn off inflammation genes and decrease free radicals in the bloodstream

• Grapes 🍇

• Spinach 🥬

• Ginger 

• Turmeric


These foods are rich in anti-inflammatory flavonoids that can support exercise recovery. Additionally, exercise itself can enhance the absorption of these nutrients 🚴. Elite training can also have a positive impact on our microbiome, increasing the bioavailability of flavonoids.

Concentrated forms of these nutrients, such as turmeric supplement pills and tart cherry juice, are best reserved for use during the sports season and not during off-season training. This is because during off-season training, muscle breakdown is necessary for strength gains, and muscle soreness isn’t as detrimental as when you’re aiming to perform at your peak. Watermelon is also potent in the photochemical lycopene which is a powerful antioxidant and may reduce cancer risk (especially prostate cancer).

Consult with a nutritionist to tailor your nutrition plan to your specific needs and goals. We can provide personalized recommendations to optimize your performance and recovery throughout your sports season.


🚨 Is Titanium Dioxide an Ingredient in Your Foods, Toothpaste, or Supplements? Here is why to avoid it:

Titanium dioxide, a common ingredient in foods, toothpaste, and drugs as a white pigment/color enhancer, has been banned in the EU as a food additive!

🚫 Nanoparticles of titanium dioxide may cause inflammation, DNA damage, and even tumor development when consumed regularly over time. These tiny particles can also accumulate in organs like the brain, kidneys, liver, ovaries, and testes. There’s even emerging research linking it to infertility, endocrine disorders, and increased risk of colorectal cancer.

Want to play it safe? Consider avoiding products with titanium dioxide to reduce potential risks!


Oral contraceptive use can potentially lead to vitamin B6 deficiency

This may manifest in PMS symptoms like fatigue😩, irritability, and mood🧠 disturbances. When deficient in vitamin B6, supplementing with vitamin B6 as pyridoxine hydrochloride may be beneficial for PMS, including mood-related symptoms.


❗️Always consult with your healthcare practitioner to determine your specific nutritional needs and ensure safe and appropriate supplement use❗️


Plasma PLP concentrations are the best indicator of Vitamin B6 tissue stores. It's crucial to note that excessive supplementation of vitamin B6 (more than 100 mg/day) can cause nerve damage⚡️ and skin lesions. Restoring adequate vitamin B6 levels may also improve symptoms of carpal tunnel syndrome and nausea during pregnancy (if deficient to begin with). Carpal tunnel syndrome is characterized by numbness, pain, and weakness in the hand and fingers due to compression of the median nerve⚡️ at the wrist, which can occur during pregnancy or in cases of hypothyroidism.


As a general guideline, it's best to obtain nutrition from foods and not rely on supplements. Good dietary sources of vitamin B6 include salmon, chicken, chickpeas, bananas 🍌, starchy vegetables like potatoes🥔, legumes🫘, and whole grains. Symptoms of vitamin B6 deficiency include seborrheic dermatitis (a rash on the face, neck, and buttocks), weakness, fatigue, small cracks at the corners of the mouth, inflammation of the tongue👅, confusion, and neurological problems, including seizures and convulsions. Those at risk for vitamin B6 deficiency include older adults, individuals who abuse alcohol🍺 , and those with chronic low-grade inflammation.

Other vitamins/minerals that may be impacted by birth control pills include folate, vitamin B12, vitamin C, magnesium, and zinc. 

Do you use bananas to sweeten berry smoothies? Read this!

Foods that brown when you cut them like bananas 🍌, apples 🍎, and avocados 🥑contain an enzyme (polyphenol oxidase or PPO) that blocks the benefits of nutrients (polyphenols) in berries 🫐 and cocoa 🍫. This doesn’t mean you should never eat these foods - just consider not eating them at the same time as berries or cocoa.

Do you sweeten your berry or cocoa smoothies with bananas? Consider subbing with mango 🥭! You can also destroy this enzyme by cooking the foods - but who have time to cook their bananas! 😂


Atkins/Ketogenic Diet: High Protein, High Fat - What's the Hype? 

The Quick Run Down:

🚫 Shed pounds fast but it's mainly water weight!

🔥 Protein and fat metabolism = inefficient and generates acidic byproducts.

🦴 Increased acidity may weaken bones over time.

🧠 Parts of your brain and red blood cells rely on glucose, not ketones.

💪 Long-term low carb? Risk kidney damage and losing muscle.

❤️ High saturated fat diets contribute to heart disease and clogged arteries.

🫐 Missing essential nutrients from fruits and veggies.

🦠 Low fiber intake = poor gut health.

⚠️ Decreased athletic performance. 

🌟 Balanced Diet Wins! 45-65% carbs, 10-35% protein, 20-35% fat for optimal health!

🌾 Choose the Right Carbs - Complex carbs = stable blood sugar. Simple carbs = rapid spikes and crashes!

Details Below:

Reducing carbohydrate intake initially results in water loss and therefore weight loss, with 3 grams of water lost for every gram of glycogen (the storage form of glucose in the liver and skeletal muscle). Additional water loss occurs due to the excretion of ketone bodies and urea. 

Short-term benefits can include suppression of appetite due to higher satiety from fat and protein and improved blood sugar control; however, the risks may outweigh the benefits. 

High protein, high fat, low carbohydrate diets make metabolism inefficient and lead to the production of acidic byproducts. In a low-carb diet, fat is inefficiently converted into ketone bodies and protein requires large amounts of energy to be metabolized. 

Acidic ketone bodies make the blood more acidic. To buffer against this acidity and help alkalize the blood, the kidneys metabolize the amino acid glutamine (potentially breaking down muscle tissue) into ammonia. Ammonia, being toxic, is converted to urea via the urea cycle and excreted in urine. Chronic reliance on this mechanism can contribute to muscle breakdown and kidney damage. 


Red blood cells cannot use ketones because they lack mitochondria and rely exclusively on glucose for energy. While the brain can use ketones as an energy source, certain parts of the brain still require glucose. When glycogen stores are depleted, gluconeogenesis takes place. This process involves using amino acids like alanine from skeletal muscle, the glycerol backbone from fatty acids, and lactate to produce glucose.

Excessive protein intake is generally considered more than 2g of protein per kilogram of body weight (except in an injury state). Concerns of excessive protein intake include: 


Long-term results can be dangerous: 


Nutritionists typically recommend: 

45-65% of calories from carbohydrates

10-35% from protein

20-35% from fat

Not all carbohydrates are the same: 

The ketogenic diet recommends avoiding fructose (found in fruits, some vegetables, and honey/maple syrup) because excessive intake, particularly from processed sources like high-fructose corn syrup, can contribute to fatty acid synthesis. However, when consumed moderately as part of a balanced diet, fructose primarily supports energy production through glycolysis without significantly contributing to fat synthesis. 

Low carbohydrate diets are popular for weight loss, but they can decrease athletic performance and pose long-term risks. Effective fat burning doesn't require low carbs; moderate intensity exercise in zones 1-2, such as walking or cycling, efficiently burns fat stores, promoting weight loss and fitness without severe carbohydrate restriction. 

~ A ketogenic diet can be a valuable option for managing seizures; however, for other individuals, the risks may outweigh the benefits ~