Andrew Fortuna Nutritional Therapy, P. O. Box 1305, Gibraltar (2026)

20/02/2026

WHAT CONSTITUTES A HEALTHY DIET?

Although there is consensus to help guide what the main constituents of a healthy(er) diet are, I argue that there is no such thing as a truly healthy diet that is ideal for everyone.

There are many foods subjectively perceived as healthy or unhealthy, which may be beneficial or detrimental for an individual, context matters. There is a baseline definition of healthy eating, and room for precision individualisation, but these concepts are not mutually exclusive, meaning that the two concepts can still be true at the same time.

A baseline assessment of a person’s antecedents, triggers and mediators, such as medically diagnosed conditions, past and current symptoms, dietary patterns, stressors, food allergies or intolerances, and lifestyle factors, as well as laboratory assessments and historical trends, is essential to personalise recommendations.

Let’s take the example of the methylation cycle shown in the image attached to this post. Methylation is a biochemical process involved in almost every reaction in the body, occurring billions of times every second in our cells and contributing to numerous essential bodily functions, including detoxification, immune function, DNA integrity, regulation of gene expression, energy production, neurotransmitter balance, inflammation control and telomere protection.

Environmental factors, such as chemical or drug exposures and stress, but especially nutrients known as cofactors that are required for these reactions to occur, play a critical role in supporting or hampering methylation. Imbalances in any of these cofactors, whether due to dietary shortfalls or impaired digestion or absorption, may also hinder methylation. Impaired methylation may contribute to major chronic conditions such as fertility issues, fatigue, cardiovascular disorders, neurodegeneration, allergies, mood disorders, anxiety, cancer and more.

However, the presence of genetic variants inherited from our parents known as Single Nucleotide Polymorphisms (SNPs) that occurs at various points within the methylation cycle (which everyone has), and which I often assess via genetic testing, can influence whether particular points within a pathway are up- or down-regulated, such as the requirement for Folate (Vitamin B9), image attached.

These SNPs matter, and may subsequently impact gene function and disease risk or predisposition, providing added nuance regarding how much more or less of specific nutrients or foods a person may require to support or bypass weaknesses or “bottlenecks” that could be contributing to symptoms and predisposition to certain chronic health conditions.

Although an individual’s genetic code cannot be changed, the rate and manner of gene expression, protein synthesis and function can be supported through personalised nutrition, as evidenced by a large body of nutrition science research. This is just one small example of the science involved in Nutritional Therapy and what I have trained in over the past seven years.

It requires a deep holistic understanding of where a person’s strengths and weaknesses may lie, this takes time to analyse and understand, which explains why it requires working longer term. An example of why recommending identical dietary and lifestyle advice to everyone can be inefficient and, in some cases, totally inappropriate. Get in touch to work with me to improve your health.

www.andrewfortuna.com
info@andrewfortuna.com
54084900

19/02/2026

AVOCADO AND ITS EFFECTS ON HUMAN HEALTH

Did you know that the Hass avocado is 72% water? The rest is composed of 10% fat, 7% carbs, 2% protein, and 5% fibre.

Both soluble and insoluble types of fibre form a significant part of the carbohydrate content of avocados. The fat content is higher than that of the other fruits, and 71% of this content is monounsaturated fatty acids (MUFA), 13% is polyunsaturated fatty acids (PUFA), and 16% is saturated fatty acids.

in my upcoming Nutrition & Health newsletter coming out at the end of the month, I will be discussing the evidenced health effects of avocado from peer-reviewed research. Be sure to sign up to read this in depth article I am preparing, exclusively for my subscribers.

SIGN UP to my newsletter using this link https://bit.ly/3MF5KRd

18/02/2026

NEW ORAL WEIGHT LOSS PILL INGREDIENT COULD HAVE ADVERSE EFFECTS ON HEALTH

A new study finds SNAC, an ingredient in the new oral semaglutide (weight loss drugs) which prevents stomach acid degradation of the oral pill, was associated to a number of metabolic disturbances, increasing the risk for the development of a number chronic diseases. The changes included:

- Lower levels of beneficial gut bacteria that help break down dietary fibre

- Reduced short-chain fatty acids which protect the gut lining and help regulate inflammation

- Higher levels of blood inflammatory markers

- Increase in liver weight reflecting low-grade inflammation

- A smaller cecum, the part of the intestine where gut bacteria break down fibre and produce protective compounds

- Reduced levels of a brain-derived proteins associated with cognitive impairment.

The said study was conducted in mice, and although the outcomes does not directly show that SNAC causes harm, it rather suggests that the absorption enhancer could have negative biological effects on the host beyond simply helping semaglutides work in pill form for weight loss.

For a far safer and effective weight loss strategy, consider my personalised weight loss programme https://andrewfortuna.com/weight-detox/

Link to study https://www.sciencedirect.com/science/article/pii/S0168365926001136?via%3Dihub

17/02/2026

UK COURT RULES AGAINST OATLY USING 'MILK' ON IT'S DAIRY ALTERNATIVE 'MILK' DRINKS

Read more about this landmark ruling on my latest blogpost, where I also discuss and compare the nutritional value of both animal and plant-based 'milks', their potential benefits, risks and health consequences https://andrewfortuna.com/oatly/

12/02/2026

SUCCESSFUL HELICOBACTER PYLORI ERADICATION IN FEMALE CLIENT WITH NUTRITIONAL THERAPY

During the last two years I have experienced a notable upsurge in clients with either diagnosed, or suspected Helicobacter pylori (H.pylori) infection. In one particular case, I detected the presence of the opportunistic bacteria in an unsuspecting client.

In my latest blogpost below, I discuss what H.pylori is, causes, consequences, conventional medical treatments, and present the case of a client with recurrent, antibiotic resistant H.pylori infection, and how Nutritional Therapy helped eradicate the bacteria naturally without medications, whilst improving digestive health, mental and overall wellbeing, read on https://andrewfortuna.com/helicobacterpylori/

12/02/2026

SUPERCENTENARIAN LIVED TO 117 YRS OLD, BUT WHAT WAS HER DIET LIKE?

Emma Morano was an Italian supercentenarian. At the time she was the world's oldest recorded living person from 13 May 2016, until her death on 15 April 2017.

In 2013 she was asked what her secret to her longevity was, and she said that she ate three eggs a day, two of them raw, cookies, occasionally drank a glass of homemade grappa, some meat, and enjoyed a chocolate sometimes, but surprisingly very few fruit of vegetables. But above all, she remained single and thought positively about the future.

Eggs are recognised as 'nature's multivitamin' due to their high nutritional value, containing:

- High-quality protein, fatty acids, and cholesterol
- Fat-soluble vitamins A, D, E, and B complex
- Minerals such as selenium, zinc and iron
- Antioxidants such as lutein and zeaxanthin

How long could have had live had she not been eating cookies and not lost her teeth and still being able to eat? Some may argue she wouldn't not have enjoyed life half as much without an occasional treat, which is a fair point, but ultimately, apart from likely beneficial genes, malnutrition could also have cut her life short ironically speaking considering her very long and happy lifespan.

So there you go folks, if you want to have a long and happy life, eat lots of eggs, cookies, some meat, grappa and chocolates, stay single and be positive. In other words, don't stress!😀

12/02/2026

Functional body training - never stop improving, small steps, big progress 🦾

09/02/2026

WILD VS FARMED FISH, SUSTAINABLE ISNT ALWAYS BETTER

Wild saltwater fish often has a better omega-3 content, but the topic of ‘wild vs farmed’ isn’t always black and white. Some farms use soy-based feeds, chemicals, medications, and unhygienic living conditions, others are well run and regulated. Sourcing and nutrition matters more than 'ethical labels', informed choices matters more than extremes, but I will always choose wild fish.

09/02/2026

COFFEE & TEA INTAKE AND THE RISK OF DEMENTIA

A new JAMA Longitudinal study involving over 130,000 US adults followed-up over a period of 43 years, set out to investigate whether drinking coffee or tea affects brain health over time.

The study showed that people who drank 2–3 cups of caffeinated coffee or 1–2 cups of tea a day had a lower risk of dementia and slightly better memory scores.

Caffeinated coffee was linked with a lower risk of developing dementia over the decades. Caffeinated tea didn’t show a statistically significant drop in dementia risk but was associated with slightly better cognitive test performance - thinking, memory, attention [areas of brain function that I can evaluate with a MOCA test in my brain programme]. Decaf coffee didn’t show the same benefits, hinting that caffeine may be important.

While the results are promising, it’s important to remember this was an observational study, meaning that it shows an association, but doesn’t prove coffee or tea prevents dementia. Self-reported consumption levels may also be imprecise.

Before you rush to grab your daily 'cuppa joe' or tea, don’t treat coffee as a magic brain booster! While they may help support brain health, they can be a hindrance for other health conditions, and they are just one piece of the long and complex brain health puzzle. Personalisation is key, you are only as strong as your weakest link!

Checkout my brain health optimisation programme https://andrewfortuna.com/brain/

www.andrewfortuna.com
info@andrewfortuna.com
54084900

05/02/2026

POST WORKOUT RECOVERY
White coffee, plain greek yogurt, berry compote & walnuts

In this post I discuss my rationle, thought process and mechanisms at play, and how I personalise food for individuals. Personalisation matters which is my strength and what I studied at University. Warning: this is a mechanism heavy post!

DISCLAIMER: Over 'mechanising' food can sometimes reinforce control behaviours and thus not ideal for those with compulsive or eating disorders. For more nuanced personalised professional recommendations, come and see me.

WHAT'S IDEAL
Although not a perfect combo, the reason why I like this pairing as a post-workout recovery is because it tastes great and there are solid mechanisms at play here.

Yogurt is a decent source of electrolytes, particularly potassium and calcium, which support muscle contraction, nerve signalling, and normal gut motility.

Lactose in milk is broken down into glucose and galactose; the glucose can be used directly for energy or stored as glycogen in muscle and liver.

Some research suggests caffeine consumed with carbohydrate (ie lactose) may modestly enhance glycogen resynthesis after exhaustive exercise

Yogurt, particularly Greek yogurt, is rich in high-quality protein and the amino acid leucine, which helps stimulate muscle protein synthesis. Adequate protein intake can also support the IGF-1 pathway involved in muscle repair and adaptation. Yogurt is also a rich source of casein and whey which supports muscle recovery and synthesis.

Berries and coffee provide a large amount of antioxidants that help manage oxidative stress, though some inflammation is beneficial and part of normal adaptive responses, again, context matters.

WHAT'S NOT IDEAL
Caffeine in coffee is a vasoconstrictor by binding to Adenosine receptors in blood vessels, which may theoretically reduce supply of oxygen and nutrients to damaged muscles, although the effect is transient, not chronic (context matters).

Caveat: exercise increases blood flow massively, so the net effect of caffeine-induced vasoconstriction on muscle perfusion (blood flow to muscles) during post-workout recovery is likely minimal.

Yogurt and coffee may not be ideal for some gastrointestinal pathologies and other health conditions, as both fat and coffee delay stomach emptying which if taken together could synergistically and significantly reduce digestion increasing the risk of nausea in susceptible individuals, thus reducing the supply of amino acids to muscles.

Lactose in dairy can also contribute to constipation or diarrhea in susceptible individuals and contribute to nutritional imbalances.

Higher IGF-1 signalling (esp in milk) has been associated with increased risk of some cancers in certain contexts, although this relationship is complex and influenced by many factors such as genetics, overall diet, energy balance, and life stage.

A NOTE ON THE MILK
For some people, milk sugar (lactose) can cause GI discomfort. Lactose issues are often erroneously referred to as ‘allergies,’ but they are not true allergies, rather intolerances caused by lactase enzyme deficiency due to inefficient digestion and physiological signalling.

The severity depends on lactose amount and individual tolerance, the dose makes the poison. Fix digestion, and you fix the lactose 'problem.' Some folks unnecessarily avoid dairy for life and there is no need to do so permanently, perhaps only transiently - PS: come and work with me and I will help you with this.

For others, the protein fraction (casein) can contribute to mucus production in the nasal cavity and lungs in some predisposed individuals, hence personalisation is key! For that reason I myself prioritise goats or sheep's dairy, but its not often available in restaurants.

Have a lactose or digestive issue, or need personalised sports nutrition advice? Get in touch.

www.andrewfortuna.com
info@andrewfortuna.com
54084900

04/02/2026

-CLINICAL NUTRITION-
DAILY POMEGRANATE JUICE REVERSES ARTERY BLOCKAGES

An older 2004 study in patients aged 65-75yrs with 70-90% carotid artery blockage and on prescribed statin medications, showed that consuming a modest 50ml pomegranate juice daily over three years, about the amount you would pour into a small juice glass, led to some significant results:-

- 35% reduced arterial plaque
- 90% reduced oxidised LDL (aka bad cholesterol)
- 21% reduced blood pressure

By contrast, the arteries of the participants in the control group who did not take any pomegranate juice, got 9% WORSE! The study was carried out over a three year period and used a statistical method called an ANOVA test, which allows researchers to compare results between groups to see whether any differences are real or just due to chance.

ABOUT THE POMEGRANATE JUCIE
Pomegranate juice is very potent source of beneficial compounds containing 0.35 mmol total polyphenols content, and has previously demonstrated a high capability to scavenge free radicals and to inhibit LDL (aka bad cholesterol) oxidation in vitro (outside body in cultured cells) and in vivo (in a living organism), evidencing that these outcomes can often translate to human clinical studies, and so they shouldn't be ignored. Unfortunately mainstream medicine often does.

ARE THE RESULTS RELIABLE?
The study strengths were its design, a randomized study of nineteen patients total, divided into a pomegranate group (ten patients) and a control group (nine patients). Five of the pomegranate patients continued the protocol for a full three years. Both groups were matched for age, blood pressure, lipid profiles, glucose levels, and medication use. Most of the benefits were observed after a year.

LIMITATIONS
The study however was considerably underpowered with 19 patients, whilst 5 women and 14 men highlight some gender biases. There was no information on the ethnicity of the participants which could reduce generalisability to other ethnic groups. There are also concerns about the practicality of consuming even a modest daily amount of pomegranate juice due to its cost, which could exacerbate existing socio-economic disparities.

Andrew Fortuna Nutritional Therapy

20/02/2026

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