Orsolya Szathmari

11/01/2026

📍 Avoid FOOD ADDITIVES! Eat real, whole foods!

In the NutriNet-Santé cohort, several preservative additives (nitrites, phosphates, sorbates, propionates, ascorbates, and related compounds) were associated with increased type 2 diabetes incidence, even after statistical adjustment for ultra-processed food intake.
The growing body of mechanistic data suggests that these additives can impair insulin signaling, promote oxidative stress, alter gut microbiota, and interfere with mitochondrial metabolism — all plausible causal routes.
Although residual confounding cannot be excluded, the consistency between epidemiologic and mechanistic evidence challenges the notion that UPF-associated metabolic harm is purely nutritional. Instead, chronic additive exposure itself may be a metabolic stressor.
These findings support precautionary policies favoring additive reduction and greater transparency in food labeling.

https://www.nature.com/articles/s41467-025-67360-w

07/01/2026

🧠 Menopause & Muscle — What the Latest Science Reveals

💪🏻 How do circulating ovarian hormones shape a woman’s muscle strength across her adult life?

New long‑term research from Professor Séverine Lamon and the Institute for Physical Activity and Nutrition (IPAN) at Deakin University maps how estrogen and progesterone relate to muscle composition, gene activity, and function from age 18 to 80.
These findings help us understand the how — and the why — of muscle changes through perimenopause and beyond.

They also remind us that lifestyle factors — movement, nourishment, sleep, and stress balance — play an essential supporting role.

Read the full summary here 👉 [link in comments]

06/01/2026

Today’s brisk 1.5‑hour walk at –5 °C left me feeling energized and clear‑minded. Our bodies adapt beautifully when we give them the chance — to temperature, to effort, to nature itself.
Time outdoors isn’t a luxury nor a punishment; it’s a biological necessity. Aim for at least 1.5 hours daily of fresh air and natural movement — more if your schedule allows. Sunlight regulates hormones and mood, fresh air supports immunity, and varied temperatures train our circulation and metabolism.

Being outside daily, in any season, is one of the simplest ways to strengthen both body and mind. 🌿❄️☀️

31/12/2025

Happy And Healthy New Year All ♥️🥳

22/12/2025

Let this be the Christmas you stay grounded and guilt-free ☺️
✨New on the blog: Your Midlife Healthy Christmas Guide - real food, better rest, more peace.
Link from bio on my website 🎄


https://www.orsolyaszathmari.com/post/your-midlife-healthy-christmas-guide

20/12/2025

Organic, grass-fed black angus entrecôte- one of the best Saturday dinners 😋😍

18/12/2025

For a change, I made this soup using Black Angus beef shanks with marrow — slow-simmered with a few hearty root vegetables for about six hours. 🥩🥕

The result? A rich, comforting broth that’s both delicious and deeply nourishing. Perfect for a cozy winter lunch — and just as good chilled the next day. ❄️🍲

11/12/2025

I used to think fitness meant pushing harder. Now I know the secret is moving consistently — not intensely.
In my new blog, I share how daily habits — walking, breathing, sleeping early, eating simply — reshaped my heart rate, HRV, and energy at 53.
No hacks. No extremes. Just rhythm.
💙 Read “Consistency Rewires the Heart: How Simple Habits Build Health‑span.”
I hope it inspires you to find your own steady pace toward calm vitality.
— I guide women and men over 40 to rebuild strength, energy, and balance through everyday movement and mindful routines.

At 53, my resting heart rate averages 48 bpm, and my heart‑rate variability (HRV) stays consistently above 60 ms (SDNN).These two numbers have become my favorite feedback loop—a mirror showing how calmly and efficiently my body adapts to daily life.They didn’t come from chasing extreme goals, ...

08/12/2025

❄️ Winter nourishment at its finest!

This ox tail aspic recipe is rich in collagen, gelatin, and minerals that support gut health, joint comfort, and immune strength. Traditional preparation, modern nutritional value.
Think of it as a natural “multi-mineral and probiotic booster” wrapped in comfort food.

👉 Get the full recipe and nutritional breakdown here: https://www.orsolyaszathmari.com/post/ox-tail-aspic-recipe

19/11/2025

A large U.S. study found that the Body Roundness Index (BRI)—a measure of central/visceral fat—is a strong predictor of both overall and cardiovascular mortality in people with non-dialysis CKD.

Key takeaways:
➡️ Higher BRI = higher mortality risk, especially in younger adults and those with albuminuria
➡️ BMI showed the “obesity paradox”, proving once again it’s not a reliable marker of health
➡️ Waist circumference alone predicted only all-cause mortality
➡️ BRI outperformed BMI and WC, making it a more accurate tool for identifying harmful visceral fat

🧠 My recommendation as a nutritionist:
Most people obsess over body weight and BMI, but these numbers often miss the bigger picture. Body composition—how much muscle vs. fat you carry—is what truly matters for health.

That’s why I love BRI
✔️ It’s simple, free, and anyone can calculate it at home with just height and waist circumference
✔️ It gives a better sense of visceral fat, the type most linked to inflammation, heart disease, and metabolic risk
✔️ It shifts the focus away from the scale and toward meaningful change

A DXA scan is great, but it is not available for everyone.

For many middle-aged women and men, the goal shouldn’t be endless weight loss. Instead, body recomposition is key:
💪 Increase muscle mass
⬇️ Reduce fat mass
📉 And stop letting the scale dictate your progress.

Remember: A healthier body isn’t necessarily a lighter but a stronger one.

AbstractBackground. Body roundness index (BRI), an emerging anthropometric measure, has been shown to outperform body mass index (BMI) in predicting mortal

11/11/2025

I’m thrilled to share that I was recently featured in an interview with Longevity Magazin titled “Healing diets bring together health, joy and community experience.”

In the article, I talk about:
- How my journey—from language teacher to naturopath—led me to view the kitchen as a laboratory for long-term health, balance and connection.

- Why I believe dietary fat-phobia is misleading, and how a thoughtful, animal-based ketogenic approach can support chronic-disease recovery (with the caveat that professional guidance is essential).

- The intersection between sustainability, quality sourcing and nutrition: how smaller-scale, high-quality animal products and locally-grown seasonal produce can align with environmental responsibility.

- My vision for the future: nutrition as a personalized medicine, integrated with technology, community and mindful lifestyle.

- And perhaps most importantly: the notion that “healing diets” are not about deprivation—but about joy, creativity and communal experience around food.

It was a wonderful opportunity to reflect on how mindful nutrition, personal stories and well-being intersect in real life. I hope this piece inspires you to think of your meals not just as fuel—but as moments of connection, nourishment and purpose.
👉 If you’re curious, you can read the full interview here: https://longevitymagazin.hu/a-gyogyito-etrendek-osszekapcsoljak-az-egeszseget-az-oromot-es-a-kozossegi-elmenyt-interju-szathmari-orsolya-termeszetgyogyasszal/

Thank you to the Longevity Magazin team for the thoughtful conversation—and a big thank-you to all the clients, colleagues and community who inspire me every day.

Szathmári Orsolya szerint a konyha a hosszú távú egészség egyik legfontosabb tere, ahol a tudatosság, a minőség és a hagyomány egyszerre formálja az életminőséget.
„Egy olyan jövő felé tartunk, ahol az egészségmegőrzés nem lemondás, hanem egy tudatos, örömteli és közösségformáló életmód része lesz.”

www.longevitymagazin.hu/a-gyogyito-etrendek-osszekapcsoljak-az-egeszseget-az-oromot-es-a-kozossegi-elmenyt-interju-szathmari-orsolya-termeszetgyogyasszal

Longevity Magazin
Jól lenni. Jól élni.

07/11/2025

📍New Study
Background
Coronary artery disease (CAD) remains a leading cause of death worldwide.
A zero coronary artery calcium (CAC) score is typically seen as “low risk,” but non-calcified atherosclerosiscan still exist.
Cardiorespiratory fitness (CRF)—measured as VO₂max (ml·kg⁻¹·min⁻¹)—is a strong predictor of mortality and cardiovascular health.

Study Focus
This study examined 2,322 adults (aged 50–64) from the Swedish SCAPIS cohort who all had 0 CAC to determine whether low CRF was linked to hidden (non-calcified) atherosclerosis, detected via coronary CT angiography (CCTA).

VO₂max Levels and Definitions
Men
Low CRF: < 40 ml·kg⁻¹·min⁻¹
High CRF: ≥ 40 ml·kg⁻¹·min⁻¹
Women
Low CRF: < 25 ml·kg⁻¹·min⁻¹
High CRF: ≥ 25 ml·kg⁻¹·min⁻¹
These thresholds corresponded to where the prevalence of atherosclerosis differed most sharply between groups.

Prevalence of Atherosclerosis
SexCRF GroupAtherosclerosis PrevalenceComparisonMenLow (