Laura Duffy Nutrition

09/25/2025

I had the incredible privilege of attending the Integrative Medicine for Mental Health (IMMH) conference in San Diego this past weekend (https://www.immh.org/immh-2025/). What an absolutely invigorating experience to connect with so many brilliant minds who continue to inspire me both personally and professionally!

This year's lineup was phenomenal—I got to learn from some of the most innovative leaders in metabolic and , including returning favorites likeJames Greenblatt, MD Psychiatry Redefined, Robert Lustig MD, and Kat Toups The Institute for Functional Medicine, DFAPA American Psychiatric Association, IFMCP The Institute for Functional Medicine, alongside incredible new voices like Dr. Dale Bredesen Apollo Health Co, Robert M. Bernstein, Austin Perlmutter, MD, Dr. Joseph Pizzorno, ND, Emeran Mayer, M.D., Dr. Nasha Winters, ND, FABNO, and Gabor Maté!

The depth of knowledge shared about the intersection of nutrition, metabolism, and mental wellness was truly groundbreaking. From cutting-edge research on the gut-brain axis to practical applications of functional medicine in mental health treatment, every session reinforced why I'm so passionate about the work we do in .

It's conferences like these that remind me why I love this field, we're not just treating symptoms, we're addressing root causes and truly helping people heal from the inside out.

Huge thanks to Kirkland Newman Smulders and the entire IMMH team for bringing together such an extraordinary group of clinicians and researchers. The future of mental health care is bright when we have minds like these leading the way!

09/23/2025

🧠 Breaking: New research continues to confirm what functional nutrition practitioners have known for years, your food directly impacts your mental health.

Recent studies are showing powerful connections between:
• Gut microbiome diversity and reduced anxiety/depression
• Omega-3 fatty acids and improved mood regulation
• Protein intake and stable neurotransmitter production
• Blood sugar balance and mental clarity

🔬 What the research reveals:
The gut-brain axis isn't just trendy science; it's real medicine. When we heal the gut with nutrient-dense foods, we often see dramatic improvements in mood, focus, and emotional regulation.

❌ Meanwhile, studies show:
Ultra-processed foods and sugar spikes are directly linked to increased rates of depression, anxiety, and brain fog.

✅ The functional nutrition approach:
Instead of just treating mental health symptoms, we address the root cause through personalized nutrition that supports your unique brain chemistry.

This is why I follow the groundbreaking work of researchers like:
• Dr. Chris Palmer - metabolic psychiatry
• Dr. Georgia Ede - nutritional psychiatry
• Dr. James Greenblatt - integrative mental health

Ready to explore how nutrition could support your mental wellness? Learn more today at https://www.lauraduffynutrition.com/.

09/18/2025

🚨 Unpopular opinion: My biggest issue with the intuitive eating movement? It denies that processed food and sugar are addictive.

Based on my experience working with clients AND the research, I strongly disagree.

🤔 Think about it: If ultra-processed foods weren't addictive, why would the food industry spend MILLIONS of dollars engineering the perfect "bliss point" of sugar, salt, and fat to keep you coming back for more?

💊 Here's what's fascinating about Ozempic - It's literally breaking food addiction by:
• Dulling cravings for processed foods
• Shifting taste preferences toward whole foods
• Reducing the reward response to junk food

A recent article in the New York Times stated that “GLP-1s, by regulating the release of dopamine, may make the flavor profiles of ultraprocessed products, many of which have been optimized to stimulate the brain’s reward system, less appealing.”*

🎯 But Big Food isn't going down without a fight. They're:
• Creating "super-addictive" snacks that work even on GLP-1 drugs
• Launching ultra-processed "health foods" designed for people on these medications

❌ The problem with "just listen to your body": When engineered foods have hijacked your reward system, your body's signals are compromised. You're not craving what you need, you're craving what you've been programmed to want.

✅ Real intuitive eating starts with:
• Healing from food addiction first
• Eating nutrient-dense whole foods that restore proper hunger/satiety signals
• Understanding that your cravings might not be "intuitive", they might be manufactured

This is why functional nutrition focuses on healing your relationship with food AND your biology.

Ready to break free from food industry manipulation? https://www.lauraduffynutrition.com/



*Source: https://www.nytimes.com/2024/11/19/magazine/ozempic-junk-food.html?unlocked_article_code=1.k08.HFor.Jnj1ZgVwtMmz&smid=url-share

09/16/2025

👏 RFK Jr. reportedly declined to reclassify beans, lentils, and peas as proteins.

There are a lot of mixed opinions about RFK Jr, but as a nutrition professional, I applaud this decision!
Here's the nutritional reality check we need:

📊 The numbers don't lie:
• Lentils: 68% carbs, 32% protein (1 cup = 20g carbs, 9g protein)
• Black beans: 71% carbs, 29% protein (½ cup = 20g carbs, 8g protein)
• Peas: 74% carbs, 26% protein (½ cup = 12g carbs, 4g protein)

🩸 Blood sugar impact matters:
Eggs or chicken breast?➡️ Zero blood sugar impact.
Beans, lentils, peas? ➡️ Definite blood sugar impact (albeit smaller than the blood sugar impact of sugar or white flour)

Calling them equivalent protein sources is misleading, especially when 30-50% of Americans are already prediabetic!

✅ Here's what I tell my clients: Love beans, lentils, and peas! They're incredible, nutrient-dense CARBOHYDRATES with excellent fiber content. But let's be honest about what they are.

🎯 The real solution: Instead of reclassifying legumes to something they’re not, let's encourage Americans to choose these whole food carbs OVER the processed junk that's actually making us sick.

This is exactly why my Rule of Thirds approach works: it shows you how to include quality proteins AND nutrient-dense carbs like legumes in proper balance for stable blood sugar.

Want to learn how to build truly balanced meals? Grab my free Rule of Thirds guide - https://www.lauraduffynutrition.com/ruleofthirds.



*Sources: https://www.newsnationnow.com/health/beans-dietary-guidelines-americans-rfk/

09/11/2025

🚨 Unpopular opinion: The USDA guidelines that most doctors and dietitians still follow are keeping Americans sick.

Let's talk about the elephant in the room. The same government agency that regulates the multi-billion dollar companies that control our food supply is also telling us what to eat. See the conflict of interest here?

🌾 What the USDA promotes:
• 6-11 servings of grains daily (hello, blood sugar rollercoaster!)
• Low-fat everything (ignoring that we NEED healthy fats for hormones, balanced blood sugar, and optimal nutrient absorption)
• "Heart-healthy" vegetable oils (that may actually be inflammatory)
• Limiting saturated fat (despite emerging research showing it's not the villain)

📈 Meanwhile, since these guidelines were introduced:
• Obesity rates have tripled
• Type 2 diabetes has skyrocketed
• Mental health issues are at an all-time high
• Chronic disease affects 6 in 10 Americans

🤔 Could there be a connection?
The food industry spends millions lobbying to influence these guidelines. Is it any wonder that ultra-processed foods make up more than 60% of the American diet?

Here's what I focus on instead:
✅ Whole, unprocessed foods our great-grandparents would recognize
✅ Quality protein from pasture-raised sources when possible
✅ Healthy fats that actually nourish our brains and hormones
✅ Vegetables grown in nutrient-rich soil
✅ Listening to YOUR body's unique needs, not one-size-fits-all guidelines

Your health is too important to leave to industry-influenced recommendations.

Ready to learn what YOUR body actually needs to thrive? Let's chat!
https://www.lauraduffynutrition.com/.

09/09/2025

🔥 Chronic inflammation is like a fire burning inside your body—and what you eat is either fuel or a fire extinguisher.

Here's what many people don't realize: that joint pain, brain fog, digestive issues, mood swings, or stubborn weight might all be connected to inflammation triggered by food.

🚨 Inflammation triggers:
• Ultra-processed foods
• Excess sugar & refined carbs
• Industrial seed oils (soybean, corn, canola)
• Foods you're intolerant to (even "healthy" ones!)
• Chronic stress eating patterns

🧯 Natural anti-inflammatory foods:
• Fatty fish rich in omega-3s
• Colorful vegetables loaded with antioxidants
• Herbs & spices like turmeric and ginger
• Leafy greens packed with nutrients
• Quality protein that supports healing

The tricky part? Inflammation can be sneaky. You might feel "fine" while it's quietly affecting your mood, energy, sleep, and long-term health.

This is exactly why functional nutrition looks at the whole picture, not just calories, but how foods interact with YOUR unique body.

Could food sensitivities or inflammation be affecting your health?

This is what we explore in consultations.

Ready to put out the fire? https://www.lauraduffynutrition.com/

09/05/2025

🚨 The new Biggest Loser documentary reveals something the diet industry doesn't want you to know...

A shocking study followed contestants for 6 YEARS after the show ended. The results? Their metabolisms were still damaged—burning 500 fewer calories per day than they should have been.

Let that sink in: Even 6 years later, their bodies were still in "starvation mode."

🔥 Here's the truth about extreme dieting: Your body doesn't know the difference between a famine and a 1,200-calorie diet. When it thinks you're starving, it slows your metabolism to keep you alive—and that damage can be permanent.

❌ The "calories in, calories out" myth is officially busted.

The contestants who kept weight off the longest had the MOST metabolic damage. They had to eat significantly less than a normal person their size just to maintain their weight.

🤔 How many people are walking around with damaged metabolisms from:
• Years of yo-yo dieting
• Extreme calorie restriction
• Every fad diet promising "quick results"

✅ There's a better way: Working WITH your body's natural systems, not against them.

This is exactly why functional nutrition focuses on nourishing your body properly so it doesn't perceive threat and slow down your metabolism.

Your metabolism doesn't have to be a casualty of your health journey.

Read my full breakdown of this groundbreaking research and learn how to heal your metabolism instead of destroying it - https://www.lauraduffynutrition.com/post/the-biggest-loser-s-biggest-lesson-why-extreme-dieting-destroys-your-metabolism.

09/04/2025

The Metabolic-Hormone-Gut Connection

🔗 Your metabolism, hormones, and gut health are ALL connected, and here's why that matters for your well-being.

Think these are separate issues? Think again!

🔄 The Connection:
• Poor gut health → inflammation → hormone disruption → metabolic dysfunction
• Elevated insulin → inflammation → hormone imbalance → weight struggles
• Imbalanced gut bacteria → affects mood, cravings, and energy

This is why band-aid approaches don't work. You need to address the ROOT CAUSE and support all three systems together.

Ready to stop chasing symptoms and start healing from the inside out?
https://www.lauraduffynutrition.com/

09/02/2025

🤔 "What exactly IS functional nutrition?" - I get this question a lot!

Here's the simple answer: Instead of just treating your symptoms, we dig deeper to find out WHY you're not feeling well.

Traditional approach: "You have digestive issues? Here's an antacid."

Functional nutrition approach: "You have digestive issues? Let's explore your stress levels, food sensitivities, gut bacteria balance, nutrient deficiencies, and eating patterns to find the ROOT CAUSE."

🔍 What makes it different:
✅ Evidence-based but personalized to YOU
✅ Treats the whole person, not isolated symptoms
✅ Uses food and nutrients as medicine
✅ Looks at health history, labs, lifestyle, and preferences
✅ Focuses on healing, not just managing symptoms

This is why two people with the same "diagnosis" might get completely different nutrition recommendations from me. Your body is unique, and your nutrition plan should be too!
Curious about how functional nutrition could help with your mood, digestion, energy, or hormones?

Read more about my approach: https://www.lauraduffynutrition.com/post/what-is-functional-nutrition.

08/28/2025

🥤 The "Anatomy of a Smoothie" - my go-to protocol for packing maximum nutrition into one delicious drink!

Whether you're rushing out the door or trying to get more veggies into your kids, smoothies are a game-changer.

Here's my foolproof formula:
🏗️ The Foundation:
🥛 Protein powder (1 scoop) - Choose stevia or monk fruit sweetened, NOT artificial sweeteners like sucralose or aspartame
🥬 Leafy greens (1 handful) - Baby spinach is budget-friendly and mild
🫐 Berries (1 cup) - Fresh or frozen for antioxidants
🥑 Healthy fat (1 Tbsp chia seeds OR ¼ cup frozen avocado cubes)
🥥 Liquid - Unsweetened plant milk (avoid "original" - it has added sugar!)

✨ Level-up add-ins:
• Greek yogurt for extra protein
• Nut butter for richness
• Ground flaxseed for omega-3s
• Matcha or cocoa powder for flavor
• Hidden veggies like zucchini or pumpkin!

🍓 My favorite combos:
• Chocolate-covered strawberries
• Pumpkin pie spice
• PB chocolate banana
• Strawberry basil (trust me on this one!)

Pro tip: Kids will never know there's spinach in their "chocolate milkshake!" 😉

What's YOUR favorite smoothie combo?

08/26/2025

⚡ Tired of the "calories in, calories out" myth?
Here's the truth:
It's not just about how much you eat, it's about WHAT you eat and how it affects your hormones.
When you focus on:
🥩 Quality protein
🥑 Healthy fats
🥬 Fiber-rich foods
You naturally trigger satiety hormones that help regulate appetite and support healthy metabolism. No more constant hunger or energy crashes!
This is why I teach my clients to work WITH their body's natural signals, not against them.
Want to learn how to eat for stable energy and balanced hormones? Let's chat!

Laura Duffy Nutrition is a functional / holistic nutritionist specializing in nutrition for mental health and related conditions, like gut health, hormone balance, blood sugar regulation, and disordered eating. Offering support through 1:1 consultations, nutrition classes, and cooking classes in Col...