Is Extra Virgin Olive Oil Better Than Regular Olive Oil from a Health Perspective?

Is Extra Virgin Olive Oil Better Than Regular Olive Oil from a Health Perspective?

Olive is well known as an option that is consistently linked with health benefits. Given the price disparity and distinct flavour profiles, it's natural to wonder whether there are significant health differences between extra virgin olive oil and other varieties of olive oil. In this article, the differences will be summarised, and some practical take-away points will be added too. Definitions Virgin olive oil is simply olive oil that has been obtained directly from olives without any chemical treatments or heat. It is the least processed form and is often considered to be high quality. Other forms of olive oil…
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Nutrition for Concussions: What Does the Research Show?

Nutrition for Concussions: What Does the Research Show?

Navigating the area of nutrition for concussions can be tricky. There's not as much direct human research as we'd like on concussions. It is, obviously, ethically challenging to study. But clearly, nutrition can help with overall brain health, including the prevention and management of concussions. The following post will be based on a combination of theoretical thinking and focusing on the evidence that we DO have. At a minimum, there will be some useful things in this post that have a high likelihood of helping. General Theme – Overall Healthy Diet As a general theme, having an overall healthy diet…
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Nutrition for ADHD: A Dietitian’s Guide

Nutrition for ADHD: A Dietitian’s Guide

When it comes to ADHD, the connection between diet and symptom management is both fascinating and significant. ADHD is a broad topic though. The goal of this post is to cover most of the key things that matter. I want to acknowledge that: It would be silly to say that nutrition can “solve” or “cure” ADHD. It would be equally silly to say that nutrition plays no role in ADHD. The first section of this article will cover nutrients of interest. The reason we will start there is because there is a lot of research highlighting situations where nutrition can…
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Nutrition for Optimising Immunity in Athletes

Nutrition for Optimising Immunity in Athletes

Optimising immune function in athletes can help in numerous ways. By reducing the frequency and duration of illnesses, it allows more time for training while at peak function. It can also mean that fewer competitions, events, or games are impacted by illness too. While we cannot prevent getting sick 100% of the time, there are certain things we can do with nutrition to help still. Why This MattersGetting sick not only leads to missed training sessions or games/events, but it also exerts a lingering negative impact on performance for quite some time after the occurrence. Training intensity is typically reduced…
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Should You Delay Caffeine 1-2 Hours In the Morning?

Should You Delay Caffeine 1-2 Hours In the Morning?

If you have spent much time in the lifestyle optimisation type of space, you will likely have seen people recommending refraining from caffeine consumption directly after waking. Recommended timeframes tend to vary anywhere between 30 and 90 minutes. The logic simply is that if you refrain from caffeine until that time: You will get more benefits from that dosage of caffeine. You will avoid “wasting” a dosage of caffeine which will have less benefit but still contribute to building a tolerance to caffeine. This post will explore whether there are actually benefits to this approach, or if it actually does…
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Do You Need to Supplement Vitamin K2 Alongside Vitamin D?

Do You Need to Supplement Vitamin K2 Alongside Vitamin D?

Vitamin D is linked with a variety of health benefits. If you spend enough time reading or hearing about it though, you will likely hear people saying things like “Make sure you supplement vitamin K2 with it though.” This post is aimed at covering the benefits of both of these vitamins, as well as if it is necessary to supplement them together. Theory Behind Why They Should Be Supplemented Together Taking vitamin D can improve our absorption of calcium. It also can cause our body to produce more vitamin K2-dependent proteins. Vitamin K2 is responsible for depositing calcium in the…
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Nutrition Strategies for Addressing Reflux

Nutrition Strategies for Addressing Reflux

Gastroesophageal reflux disease (GORD or GERD) is a condition where stomach acid comes back up your oesophagus. This can irritate the lining of the oesophagus and result in other symptoms such as heartburn. There are many dietary and lifestyle approaches that can be implemented to reduce the likelihood of reflux occurring. Mechanism Typically, the lower oesophageal sphincter opens to allow food to pass through and then closes tightly to prevent stomach acid from flowing back up. If the sphincter relaxes, food can push upwards through this opening and cause acid reflux. Two main variables involved in GERD are: The amount…
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L-Carnitine – Is it Worth Taking?

L-Carnitine – Is it Worth Taking?

L-Carnitine is a naturally occurring amino acid that is proposed to help with a wide variety of things. Our body produces it internally, and we also get it from food. The most touted benefit of it is potential improvements in fat loss. Outside of that though, there are claims surrounding athletic performance, brain function and fertility. This post will give a broad overview of these topics, and what the research shows. Fat Loss One of the main roles of l-carnitine is to help transport fatty acids into the mitochondria. This mechanism has obviously made people consider the possibility that it…
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Does Eating Breakfast Help Weight Loss?

Does Eating Breakfast Help Weight Loss?

Whether or not you should eat breakfast for weight loss has got to be up there with some of the most debated topics in the nutrition world. One camp argues that breakfast consumption can boost your metabolism, while the other contends that intermittent fasting helps maintain lower insulin levels, potentially facilitating fat loss. In between those two points, you could also hear a statement like “eating breakfast simply makes it easier to make healthier choices later in the day, which in turn reduces calorie intake.” And similarly, “while there is nothing magical about fasting, it does make it easier to…
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Does Magnesium Help with Sleep?

Does Magnesium Help with Sleep?

Taking a magnesium supplement around 1 hour before bed to help with sleep has been a recommendation that I have seen pretty frequently. Heck even on social media I see a lot of people saying things like “Taking magnesium glycinate before bed has changed my life.” The mechanism makes sense. Magnesium binds to GABA receptors. GABA is the neurotransmitter responsible for quieting down nerve activity. In theory, it helps you “wind down” and prepare for sleep. Although that mechanism makes sense, how much does this matter in practice? What does the research that measures sleep quantity and quality show? In…
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