Banana infographic
Posted inDiets Health Nutrition

Banana reduces polyphenol absorption in fruit smoothies

8 min read - fact checked Smoothies are often seen as an easy, delicious way to pack in nutrients and functional compounds known as polyphenols, especially those from fruits and vegetables. But a growing body of research shows that what you mix together in a smoothie may influence how many of those beneficial functional compounds your body actually absorbs, which can then influence the extent of their beneficial effects on human health. A recent study in humans [1] published in Food & Function Royal Society…......
Posted inDiets, Health, NutritionTags: ,
Shepherd's piece plate
Posted inDiets Health Nutrition Sports nutrition

Shepherd’s pie, a sports ‘cheat code’ meal

Evidence-based - fact check - 8 min read A 'cheat code' meal often refers to a one that is more indulgent than the typical daily nutrition plan, often higher in calories, carbohydrates, or fats, while still providing nutrient value, performance benefits, as well as 'comforting'. In sports nutrition, a 'cheat code' isn’t necessarily unhealthy, it can actually serve a strategic role in refuelling glycogen, supporting recovery, and satisfying cravings that help athletes stay consistent with their overall plan. Take a classic example, my delicious 'adapted'…......
Posted inDiets, Health, Nutrition, Sports nutrition
Prediabetes
Posted inDementia Diabetes Diets Gibraltar Health Nutrition Obesity

Prediabetes to normalcy: 58-year-old client restores metabolic health

Fact checked - 7 min read Between May 2025 and October 2025, I had been working (and still am) with a 58-year-old male in Gibraltar who at baseline weighed 125kg / BMI 44.8, bodyfat ~30-36%. His blood work conducted before starting (data published with prior client consent) displayed considerable insulin resistance and dysglycemia, and noticed that his HbA1c suggested he was prediabetic (5.9%) highlighting the value of lab testing, identifying and tackling imbalances early rather than later. I have worked successfully with many other prediabetics,…......
Posted inDementia, Diabetes, Diets, Gibraltar, Health, Nutrition, Obesity
Integrative Sports Nutrition: Optimising performance & health
Posted inDiets Exercise Fitness Health Nutrition Sports nutrition

Integrative Sports Nutrition: Optimising performance & health

Traditional sports nutrition focuses heavily on macronutrients as fuel: carbs, proteins, and fats aligned with training intensity and volume. While this is essential, a functional, integrative approach shifts the lens to health as the bedrock of performance.
Posted inDiets, Exercise, Fitness, Health, Nutrition, Sports nutritionTags: ,
Zinc lozenges
Posted inCoronavirus Gibraltar Health Nutrition

Can Zinc lozenges prevent colds?

5 min read – fact checked ✔ Brief critical evaluation of the efficacy of Zinc lozenges in preventing and reducing the duration of colds The common cold is caused predominantly by rhinoviruses, and to a lesser extent certain Coronaviruses, representing a significant burden to public health and individual productivity worldwide. As a readily available over-the-counter remedy, zinc lozenges have garnered attention for their potential to alleviate cold symptoms and shorten their duration. However, the evidence surrounding their efficacy remains nuanced and occasionally contradictory. This blog…......
Posted inCoronavirus, Gibraltar, Health, NutritionTags: , , ,
Steaming coffee mug
Posted inCoffee Gibraltar Health Nutrition

Coffee: More health benefits?

5 min read – fact checked ✔A recently published cross-sectional study (1) investigating the bacterial abundance and compositions of healthy adult gut microbiomes revealed that increased levels of a bacterial species called Erysipelatoclostridium were associated with lower caffeine intakes. The outcomes suggested a potential inverse association between habitual caffeine consumption and Erysipelatoclostridium; a species which previous studies had suggested that increased levels were associated with increased risks of adverse outcomes such as increased obesity, inflammation, and blood glucose dysregulation. The study also observed that both…......
Posted inCoffee, Gibraltar, Health, Nutrition