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 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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Is Coffee Good or Bad for Health?

Is Coffee Good or Bad for Health?

Coffee is one of the most consumed beverages and psychoactive substances in the world. Therefore, it's important to explore its specific ingredients, their impact on health, and the overall association between consumption on health outcomes and if there are any potential drawbacks. Ingredients Coffee consists of many compounds, and its composition varies depending on factors such as the specific bean, roasting and storage methods.  Coffee contains caffeine, with about ~80mg caffeine in each shot on average, however this varies significantly. It is a rich source of antioxidants, containing a high amount of certain polyphenols.  In the research, coffee is actually…
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Butyrate: Everything You Need To Know

Butyrate: Everything You Need To Know

Butyrate is one of the three primary short-chain fatty acids (SCFA), alongside acetate and propionate that is produced in our gut. This tiny molecule has been shown to have far-reaching effects, from supporting gut health to lowering inflammation. Dietary Sources Butyrate actually comes from the Latin word 'butyrum', which means butter. Butter contains 3-4% butyric acid, making it the richest dietary source of butyrate. Despite this, most of this SCFA is produced by gut bacteria when dietary fibre is ingested. Therefore, to increase butyrate production you should consume a variety of fruits, vegetables, legumes, whole grains, and nuts/seeds. Aim for…
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Nutrition of Rheumatoid Arthritis: What Actually Matters?

Nutrition of Rheumatoid Arthritis: What Actually Matters?

Arthritis is characterized by inflammation of the joints. Rheumatoid arthritis (RA), differs from Osteoarthritis (OA) in that it is caused by an autoimmune reaction where the immune system attacks the lining surrounding the joints. This results in inflammation, pain, swelling, and potential joint damage over time. It mainly affects the joints, but it can also affect other parts of the body. Other symptoms include red, puffy hands, fatigue, loss of appetite, fever, and hard bumps under the skin near joints. RA affects about 1% of the population and although the cause is not well understood, it seems to involve environmental,…
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Nutrition for Increasing Testosterone

Nutrition for Increasing Testosterone

Testosterone is a vital hormone for both men and women, although it is commonly associated with male health. It is crucial to our well-being and plays a role in aspects such as muscle growth, bone density, libido, and overall vitality. While there are numerous factors that influence testosterone levels, nutrition is one area that can significantly impact its production and maintenance. Dietary Fats Testosterone is synthesized from cholesterol in the Leydig cells of the testes. Since dietary fats are required to make cholesterol, these act as necessary building blocks for the body to produce testosterone. Studies comparing diets with 20%…
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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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How To Get Enough Iron On A Plant-Based Diet

How To Get Enough Iron On A Plant-Based Diet

Iron is an essential nutrient that plays a vital role in the body, including transporting oxygen to cells and tissues, supporting immune function, and aiding in the production of energy. However, individuals following a vegan or vegetarian diet can be more at risk of developing an iron deficiency due to the lower bioavailability of iron in plant-based sources. In this blog post, I'll discuss how to ensure you're meeting your iron needs on a plant-based diet. Iron Requirements The recommended daily intake (RDI) for iron is 18 mg per day for premenopausal women and 8 mg per day for men…
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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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