Andrew Fortuna Nutritional Therapy

24/07/2025

Diet & lifestyle change is a journey not sprint, expect obstacles, staying disciplined is the key.

Contact me to work together to achieve your health goals

👉🏼 andrewfortuna.com

23/07/2025

TO***CO USE IN ADOLESCENCE LINKED TO HIGHER DEPRESSION AND ANXIETY

A new study recently published appears to suggest that adolescents who use conventional ci******es, e-ci******es, or both, are more likely to experience symptpms of depression and anxiety compared to abstainers.

The study analysed survey data from over 60 thousand US middle and high school students obtained between 2021 and 2023. The data suggested that approximately one in five students reported using to***co products, with nearly 8% using both types. Those who used both e-ci******es and conventional ci******es had the highest odds of poor mental health symptpms, likely due to mutritional imbalances, higher nutritional requirements, and increased inhalation of chemicals, heavy metals and other toxins present in to***co products, as evidenced in other published research.

However, the methodology used in this study cannot determine cause and effect, therefore a robust association between to***co use and poor mental health outcomes remains uncertain, with the researchers highlighting the need for targeted interventions supporting adolescent mental health and reducing to***co use.

Link to the study https://journals.plos.org/mentalhealth/article?id=10.1371/journal.pmen.0000370

21/07/2025

INTEGRATIVE SPORTS NUTRITION, BALANCING SPORTS PERFORMANCE & LONG-TERM HEALTH

In the video clip below, you can see the current health of Ronnie Coleman, a former American professional bodybuilder widely regarded as the greatest of all time, sharing the all-time record for most Mr. Olympia titles (eight) with Lee Haney.

The many years of heavy lifting and use of ergogenic aids, substances, devices, or practices that enhance energy production, use, or recovery and thereby improve athletic performance, has taken its toll, causing 13 surgeries, including 8 back surgeries, 3 neck surgeries, and 2 hip surgeries. These surgeries were a result of the injuries he sustained during his bodybuilding career.

Many sportsmen, especially bodybuilders, go through extreme lengths to maximise performance and body image, as the margins between success and failure are extremely thin. As a result, they take a lots of shorts-cuts, sacrificing long-term health for short term goals, wealth and fame. it's not a criticism, it's just the way it.

The take home point here is that it's imperative to think longer term and leave some 'health reserve' in your future 'health bank' to be able to enjoy your financial savings, otherwise, what's the point of financial inverstments if you don't have health investments to enjoy your hard earned money?

This is why I offer an Integrative Sports Nutrition (ISN) programme which help personalise recommendations to balance sports performance, recovery and minimise injuries, without sacrificing short & long-term health. Learn more by visiting my ISN webpage https://andrewfortuna.com/isn/

19/07/2025

STUDY SHOWS DIET QUALTY, NOT PHYSICAL INACTIVITY, EXPLAINS THE OBESITY CRISIS

Obesity is currently a major health concern, globally and locally, especially in industrialised countries, yet the debate continues over whether poor diet or lack of exercise is the primary cause of obesity

Essentially, calories must be used either through physical activity or essential bodily functions like, breathing, digestion and energy production. However, the question remains as to whether people are consuming too many calories or simply not burning enough, otherwise known as a the 'calories in, calories out' model of obesity.

A new study published in Proceedings of the National Academy of Sciences sheds light on this conundrum. LINK TO STUDY https://www.pnas.org/doi/10.1073/pnas.2420902122

Data was obtained from 4,213 adults, aged 18–60, across 34 diverse populations, ranging from hunter-gatherers to urban dwellers, spanning six continents. They measured their total energy expenditure (TEE), basal energy expenditure (BEE), and activity energy expenditure (AEE), alongside body fat percentage, body mass index (BMI,) and grouped results by countries’ level of development.

Initially, people in more developed countries showed higher energy expenditure across all variables, as well as higher rates of obesity. However, after adjusting for age, s*x, and body size, TEE and BEE were slightly lower in industrialised nations. AEE remained higher, suggesting people in developed countries aren’t necessarily exercising less.

The findings revealed that increased energy expenditure only explained a small portion (about 10%) of the rise in obesity. Conversely, the researchers pointed to the growing consumption of ultra-processed foods (UPFs), such as packaged snacks and ready meals, as a stronger contributor. Diets high in UPFs were positively linked to greater body fat % gained and explained >90% of the obesity crisis in developed and developing countries.

Ultra-processed foods can be categorised as:
- Sauces, spreads, and condiments
- Packaged sweets, snacks, and desserts
- Artificially or sugar-sweetened beverages
- Processed meat and fish products
- Yoghurt or dairy-based desserts
- Packaged savoury snacks

In summary, while physical activity remains an important modifiable lifestyle factor for overall health independent of bodyweight, the study robustly suggests the greater impact on obesity by reducing UPF intake, not increasing physical activity. UPFs may lead to weight gain by overriding satiety cues and increasing calorie absorption, highlighting the need to better understand how food processing affects metabolism and obesity risk.

You cant out-run a bad diet for optimum health. To analyse your diet and optimise your health in the short- and long-term, contact me for a consultation.

info@andrewfortuna.com
www.andrewfortuna.com
54084900

17/07/2025

OPTIMISING HYDRATION DURING A HEATWAVE

Public Health Gibraltar yesterday issued a Level 2 heatwave alert for temperatures expected to exceed 31°C for three consecutive days. In their advice, they recommend:

- Drink water regularly, even when not thirsty;
- Avoid going outdoors between 2pm and 6pm where possible;
- Wear light, loose clothing and apply sunscreen;
- Check on neighbours or family members who may need help;
- If working outside, take regular breaks in the shade;
- For medical advice, call 111;
- In emergencies, call 999.

However, the advice to "Drink water regularly, even when not thirsty;" may be a bit misguided, as excessive water intakes can lead to an electrolyte imbalance, significantly reducing blood sodium levels (aka hyponatremia), leading to symptoms such as:

- Headache
- Nausea
- Confusion
- Seizures
- In severe cases, coma or death

This is especially a concern for, elderly individuals, who may have impaired kidney function, endurance athletes or recreational but intense physical activity, and children who are more vulnerable to fluid imbalances.

My concerns are:

- That not everyone requires the same amount of water. Sweat rate, activity level, body size, alcohol, and medical conditions affect hydration needs, so consult your doctor first if necessary.

- Encouraging uniform water intake without considering these factors can be misleading.

- Suppresses natural thirst signals - informing everyone to drink "even when not thirsty" equally, may encourage them to ignore their body's own cues. While thirst can lag behind dehydration slightly, it's still a reliable early warning system in most healthy individuals.

So my individualised guidance (not a public health advice) would be:

- Sip water frequently and aim to stay ahead of thirst, but don’t force excessive intake

- Watch for signs of dehydration (dry mouth, dark urine, dizziness) and drink accordingly.

A good way to achieve this would be to sip some water regularly and have a small cucumber or watermelon salad (mostly water) with a touch of Himalayan salt (caution for some conditions ie, hypertension, kidney or heart issues).

This adds good amounts of potassium, magnesium and sodium required for optimum electrolyte balance and nicely counterbalances higher hydration requirements in a more safe and nuanced manner.

Read my blogpost about optimising hydration I wrote a few years ago

5 min read – fact checked ✔ Why hydrate?Water is essential for life, the major component of body fluids and plays a critical role in many other biological processes, including helping to regulate body temperature through sweating. Fluid balance in the body is carefully controlled by varying the ...

17/07/2025

If your diet needs a name, your are not personalising your food intake to your physiological needs. All diets have inherent strengths and weaknesses which may not align with your specific requirements.

To be able to make meaningful and personalised dietary recommendations, a qualified practitioner has to be diet agnostic, unbiased and avoid engaging in ‘dietary wars’.

Mere weight loss is not an indicator of optimum health, as you could lose 20 kilos, still be high or low on a particular nutrient and be totally unaware for many years leading to symptoms. Testing is key to ensure you are heading in the right direction.

Contact me to arrange a blood test, assess your health, symptoms and personalise your diet specifically to your requirements.

info@andrewfortuna.com
www.andrewfortuna.com
54084900

14/07/2025

ARE CARBS BAD FOR HEALTH?

Short answer: It depends. The type of carb matters, not all carbs are made equal, and neither does a particular carb have the same physiological effects on everyone. It depends on a person's own metabolic health, goals, blood chemistry etc. I very often recommend carbs, sometimes I don't, context matters in nutrition in the same ways that the type of fat and protein also matters.

To learn more about nutrition, purchase or gift my nutrition healthy eating education course where you can learn to separate the 'chaff from the wheat', learn to prep quick healthy meals and help you take control of your health and that of your family too.

Learn more here https://andrewfortuna.com/nutrition-course/

28/06/2025

WEIGHT LOSS JABS REQUIRES LIFELONG TREATMENT, WITH TOTAL WEIGHT LOSSES REGAINED AFTER DISCONTINUATION

Weight loss aint a quick fix, you cant undo years of poor diet and lifestyle habits in a couple of months.

The data speaks for itself, and shows very clearly that stopping GLP-1 treatment (aka weight loss jabs) such as Ozempic or Monjauro, leads to total weight loss regain within 2 years irrespective of lifestyle interventions, possibly even slightly above baseline.

This means that these ‘miracle’ weight loss jabs requires LIFELONG treatment risking increased fat-free (muscle) loss, daily symptoms reducing one’s quality of life, and whilst the short-term risks are known, some of them quite serious, long-term ones remain to be elucidated (little data)..

Weight loss requires addressing behavioural, other root causes and triggers, whilst addressing biochemical imbalances and other aspects of your health. Lose weight effectively and in a personalised manner with my guidance, having peace of mind knowing that you wont sacrifice muscle and quality of life in order to do so, and the weight loss you achieve will be natural and sustainable long-term. Choose your intervention wisely, health is much more than your appearance and weighing scales

More info on my weight loss programme here https://andrewfortuna.com/weight-detox/

23/06/2025

GLASS BOTTLES FOUND TO CONTAIN MORE MICROPLASTICS THAN PLASTIC BOTTLES

A recently published research conducted in France examined the mount of plastic compounds in plastic and glass bottled beverages, and found up to five times more micropalstics in glass bottles (water, beer & wine) than plastic varieties - LINK https://bit.ly/469kejw

On my next (July) monthly newsletter, published at the end of this month, I discuss the research with regards the effects of micropalstics on human health, the implications of this study and what you can do about it.

SIGN UP now, don't miss out and subscribe using this link to be sure to read my article https://bit.ly/43ojSnv

21/06/2025

SIGN UP TO MY MONTHLY NUTRITION & HEALTH NEWSLETTER

Get one monthly email on nutrition, lifestyle, health news and special offers right to your inbox. On each edition, I focus on specific nutrients and diseases, provide some tasty easy recipe ideas, and much more. Sign up by clicking on the link below, you may unsubscribe at any time.

https://gibnutritioncoach.us5.list-manage.com/subscribe?u=ce0e7112b1441c59523331ee5&id=8090ebe573&fbclid=IwY2xjawLDTrxleHRuA2FlbQIxMABicmlkETFzMDBTQ0FBZmFKRldPRHNCAR6Z_Xksuxvd7vjrxCySh_UotICZ1pn7aT3-9K-bX81L7bqBJ9M9QnCZbC8J-Q_aem_YTF4Ke-0sPdnmiSTF06gCA

18/06/2025

GLYPHOSATE HERBICDE CAUSES MULTIPLE CANCERS

A major international long-term study just published, conducted over two years, has found that prenatal exposure to glyphosate, the world’s most widely used herbicide in crops, and its commercial formulations cause six types of cancer in rat, even at doses considered safe by regulators in Canada, United State and the EU.

Read more on my latest blogpost about how you can reduce exposure to this herbicide in the foods you are currently consuming https://andrewfortuna.com/glyphosate-herbicde-causes-multiple-cancers/

17/06/2025

CHEWING GUM CAN SHED MICROPLASTICS IN TO SALIVA

Chewing gum is made from a rubbery base, sweeteners, flavourings, and other ingredients. Natural gums use plant-based polymers like chicle, while others use synthetic, petroleum-based polymers.

In a recently published study, researchers tested five synthetic and five natural gum brands and found both released similar amounts of microplastics when chewed, up to 600 microplastics per gram. It is estimated that on average, a person chews 160–180 sticks of gum per year, potentially ingesting around 30,000 microplastics, which may significantly increase plastic intake.

Animal and post-mortem human studies show microplastics can bioaccumulate in the brain and lead to health issues and recent study show an increased risk for dementia.

Chewing one piece for longer may reduce exposure than consuming more than one piece, but perhaps you should consider replacing this habit with something less risky.

LINK TO STUDY 👇🏼https://acs.digitellinc.com/p/s/chewing-gums-unintended-sources-of-ingested-microplastics-in-humans-618916