https://lauraduffynutrition.com/

Laura Duffy Nutrition, 5525 Erindale Drive Suite 201A, Colorado Springs, CO (2026)

02/26/2026

Diet soda and dementia risk — new study, same red flags

🚨A new analysis from the Northern Manhattan Study published in Journal of Alzheimer’s Disease found that people drinking >1 diet soda/day had >4x higher risk of dementia than participants who consumed ≤1 diet soda per day (aIRR 4.15; per‑soda aIRR 1.39; p=0.001). Each diet soda consumed per day increased risk of dementia by 39%‼️

The signal appeared in non‑Hispanic White and Black participants but not Hispanic participants. The study also resulted in some surprises, like a trend toward an increased risk of dementia in those drinking regular (sugar-sweetened) soda, but not a statistically significant association like the increased risk of dementia found for diet soda.

The most common artificial sweetener used in diet soda is aspartame. While more research is needed to understand how diet soda increases dementia risk, these results are consistent with research connecting aspartame to impaired mood, cognition, and brain chemistry.

If you’re curious about how artificial sweeteners, like aspartame, may affect the brain, mood, and gut and what to drink/eat instead, read my deep dive:

The Artificial Sweetener Deception: How These "Safe" Sugar Substitutes May Be Sabotaging Your Mental Health
https://www.lauraduffynutrition.com/post/the-artificial-sweetener-deception-how-these-safe-sugar-substitutes-may-be-sabotaging-your-mental

Source
Medscape summary of NOMAS findings (Journal of Alzheimer’s Disease, Jan 6, 2026): https://www.medscape.com/viewarticle/frequent-diet-soda-intake-linked-fourfold-increased-dementia-2026a10002zn

02/24/2026

A holistic approach to weight encompasses all body systems, not just calories

Around February and March of each year, New Year’s resolutions start to unravel. I hear a lot of shame and blame used to describe unsuccessful weight loss resolutions. “Eat less, move more” is repeated like a broken record, like it’s simple.

🛑ENOUGH!!🛑

It’s not simple. Weight is influenced by a whole network of systems. Too often, calories and exercise are the only factors considered in weight struggles, while all other factors are ignored. The result is shame, health issues that don’t get addressed, and an unhealthy relationship with food and body image.

I take a compassionate approach to weight and focus on root causes related to food and nutrition that optimize health:

- Blood sugar and insulin imbalance
- Thyroid dysfunction
- S*x hormone imbalance (estrogen, progesterone, testosterone)
- Chronic stress and high cortisol
- Poor sleep quality/quantity
- Depression and mental health factors
- Systemic inflammation
- GI issues and gut microbiome imbalance
- Mitochondrial (energy) dysfunction
- Toxicant burden (“Obesogens”)
- Side effects of prescription drugs

What I often see: people are actually under‑eating and under‑nourished, which can slow metabolism, worsen cravings, and make everything harder.

My approach:
- Nourishment over restriction (protein + veggies + whole‑food carbs + healthy fats)
- Enjoyable, sustainable movement (walks + resistance training)
- Thoughtful testing (glucose/insulin, thyroid, vitamins/minerals, hormones, gut/microbiome) + referral when necessary to find YOUR root causes
- Personalized plan you can live with

Yes, calorie/macronutrient balance and activity matter, but they’re only one piece of a complex puzzle. If you’re interested in a comprehensive approach that supports your unique biochemistry, let’s talk. Free 15‑minute discovery call https://www.lauraduffynutrition.com.

02/19/2026

Vitamin D not budging this winter? Check magnesium.

☀️ The enzymes that activate/deactivate vitamin D are magnesium‑dependent. Low magnesium can look like “stubbornly low vitamin D” even when you supplement.

☀️ In a randomized trial, magnesium optimized vitamin D metabolites, especially when baseline D was borderline low.

☀️ Most Americans fall short on magnesium, and a normal serum magnesium can miss it. Ask your clinician about RBC magnesium for a better picture.

☀️ Daily foods to add: pumpkin seeds, almonds/cashews, spinach, black beans/edamame, lentils, dark chocolate.

☀️ If supplementing, start low and pick a gentle form (e.g., glycinate or citrate); recheck labs in 8–12 weeks.

✳️ Bonus: In veterans with new heart failure, magnesium supplement use was linked to lower all‑cause hospitalization and death.

Read the full blog here: https://www.lauraduffynutrition.com/post/magnesium-vitamin-d-the-winter-duo-your-metabolism-and-mood-depend-on

02/18/2026

The FDA claims it banned trans fat because research showed that it was overwhelmingly harmful, but that’s not entirely true.

Did you know that there is a labeling loophole that allows manufacturers to round down if their product contains

02/12/2026

Omega‑3 made simple — food, forms, and smarter supplements
Food sources
- EPA/DHA (marine): salmon, sardines, mackerel, anchovies, trout, herring, roe
- ALA (plant): flax, chia, walnuts — great foods, but ALA converts poorly to EPA/DHA

Why it matters
- Omega‑3s support fetal brain/vision, cardiovascular health, immune regulation, mood, and healthy aging. But benefits begin when you reach the threshold.

Supplement tips:
- Look for third‑party tested products (IFOS/NSF/USP)
- Triglyceride (rTG/TG) or re‑esterified triglyceride forms often digest better (fewer “fishy burps”); take with meals
- Vegan option: algae‑based DHA/EPA
- Consider cutting excess omega‑6 from ultra‑processed foods/seed oils to improve your omega‑3:6 balance
- Always check with your clinician if pregnant, on anticoagulants, or before surgery

Bottom line: prioritize fatty fish; use a quality omega‑3 to close the gap; don’t rely on “protein‑fortified” or ultra‑processed foods to do the job.

Learn more today at https://www.lauraduffynutrition.com/.

Credit: William Wallace, Ph.D. (https://www.facebook.com/drwwalllace) for the reminder that most people miss even the minimum EPA+DHA.

02/10/2026

Omega-3s — most people aren’t even hitting the minimum, a global review of guidelines showing ~76% of people worldwide don’t meet the basic EPA+DHA target.

250 mg/day combined EPA+DHA is the minimum linked with reduced risk of fatal coronary heart disease/sudden cardiac death. It’s a floor, not an “optimal” dose. Yet most people don’t reach it.

Why the gap?
- Low oily-fish intake
- High omega-6 from ultra‑processed foods/seed oils
- Confusing, inconsistent guidance
- Cultural/geographic access issues

I rarely see clients meeting baseline omega‑3 needs. A high‑quality fish oil is one of the few supplements I almost always use to cover the shortfall.

How to hit the baseline
- Aim for 2–3 servings/week of fatty fish (salmon, sardines, mackerel, anchovies, trout)
- If intake is low, add a quality EPA+DHA supplement to reach ≥250 mg/day (more may be appropriate; personalize)
- Pregnancy: baseline 250 mg EPA+DHA + 100–200 mg DHA (confirm with your clinician)

Learn more today at https://www.lauraduffynutrition.com/.

Credit: William Wallace, Ph.D. (https://www.facebook.com/drwwalllace)

02/05/2026

🥗 Did you prefer the simplicity of the previous plate diagram to the upside down pyramid of the new Dietary Guidelines for Americans?

You’re not alone! I created my "Rule of Thirds" diagram long before the new dietary guidelines were released. It puts the whole foods recommended in the new DGA into a plate-based visual guide that makes balanced, nutritious meals ridiculously simple.

✨ What you'll find in the Rule of Thirds visual guide:
✔️ A colorful, foolproof meal-building template
✔️ Real food examples for each category (no weird ingredients!)
✔️ The healthy fats section that most people completely forget
✔️ A simple approach that works for ANY eating style

🎯 Perfect if you're:
• A busy professional who needs quick meal solutions
• A parent trying to feed their family better
• Someone who wants to eat well without obsessing over every bite
• Tired of restrictive diets that don't work long-term

The best part? This isn't about restriction, it's about balance. You'll learn to build plates that keep you satisfied, energized, and actually enjoying your food.

Whether you're meal prepping for the week or just trying to make better choices at dinner tonight, this guide makes it SO much easier.

Ready to simplify your nutrition? Download your free Rule of Thirds guide now! 👇
Link: https://www.lauraduffynutrition.com/ruleofthirds

02/03/2026

Protein vs. GLP‑1 drugs — give your body what it needs to produce GLP-1 naturally
Credit: The Healthy RD (Facebook) for spotlighting new research on protein and GLP‑1.

What the science shows

- Dietary protein stimulates endogenous production of GLP‑1 (the same satiety hormone targeted by GLP‑1 meds).
- Whey and pea protein are especially potent for increasing GLP‑1 and also support insulin response and glucose regulation.
- Dietary protein, including whey and pea protein, can reduce DPP‑4 activity, an enzyme that breaks down GLP-1, helping GLP‑1 last longer in the body.

Try this first (and still talk to your clinician if you’re on meds):
- Aim for 25–40 g protein per meal (adjust to your needs).
- Eat protein first: eggs, Greek yogurt/cottage cheese, fish, poultry, lean meats, tofu/tempeh, beans//peas/lentils.
- Pair protein with fiber and healthy fats for extra satiety.
- Optional: a small whey or pea protein shake before higher‑carb meals can improve satiety and support glucose and insulin regulation.

Bottom line: For many, more protein from real food can naturally boost satiety, support blood sugar, and protect lean muscle. No ultra‑processed snacks with added protein required.

Sources
PubMed: “Protein ingestion stimulates GLP‑1 and modulates DPP‑4 activity” (review; whey shows strong effects). https://pubmed.ncbi.nlm.nih.gov/37536867/
PubMed: “Evaluating the In Situ Insulinotropic Effects of Pea Protein Hydrolysates Mediated by Active GLP-1 via a 2D and Dual-Layered Coculture Cell Model. https://pubmed.ncbi.nlm.nih.gov/37718486/.
The Healthy RD: GLP‑1 and probiotics overview. https://thehealthyrd.com/glp1-probiotics-review-great-for-appetite-weight-and-gut-health/

01/29/2026

New 2025–2030 Dietary Guidelines — what’s great, what’s messy, and how to use them

🥗 The new DGA are shorter, clearer, and finally useful for real life. Big wins:
- Real, minimally processed foods as the foundation
-Protein + vegetables as the center of every meal
- Higher protein target (1.2–1.6 g/kg/day)
- Fry less; bake/roast/sauté/grill more
- Veg and fruit separated (more veg than fruit)
- Whole‑food fats back on the plate
- Fermented foods get a nod
- Whole grains reprioritized; emphasis on unrefined and personalization
- Explicit limit on ultra‑processed foods and added sugar

⚠️ Hot debates:
- 10% saturated‑fat cap remains (context and personalization matter)
- Animal protein emphasis vs. production concerns (push for regenerative)
- Tallow on the oil list (source/rotation/labs matter)

In the blog, I show exactly how to build plates that follow the spirit of the new DGA without overthinking it.

Read the full breakdown + how‑to:
https://www.lauraduffynutrition.com/post/the-new-dietary-guidelines-for-americans-2025-2030-meaningful-progress-controversies-how-to-apply-

01/27/2026

The “protein” health halo on ultra‑processed foods

Credit: Mark Hyman, MD, for the reminder to look past the label.

The new DGA emphasizes protein for metabolic health, muscle, and healthy aging—great. But here’s what I’m seeing in real time: food companies are slapping “PROTEIN” on ultra‑processed foods (UPF) to ride the trend (and the GLP‑1 wave). Protein waffles, protein cookies, protein Pop‑Tarts… you name it. There’s even protein foam at Starbucks!

Truth bomb:
- Adding protein to UPF doesn’t make it a health food.
- Protein doesn’t cancel out sugar, refined starches, emulsifiers, artificial flavors, and dyes.
- Many protein‑fortified UPFs still digest quickly, spike/crash blood sugar, and don’t keep you full.

Where protein really shines is in whole foods:
🥩 Meat, fish, shellfish
🧀 Cheese, Greek yogurt, cottage cheese
🥚 Eggs
🫘 Beans, lentils, peas

These foods deliver protein + micronutrients + natural satiety. That’s the point.

How to apply the DGA protein recommendations (without getting duped):
- Read past the front‑of‑pack claim; check the ingredient list.
- If it looks like a science project, it’s still UPF—even with “protein.”
- Build meals around whole‑food protein + vegetables + whole‑food carbs, with healthy fats (my Rule of Thirds).

TL;DR: “Protein Pop‑Tarts” are still Pop‑Tarts. Choose real, protein‑rich foods instead.

01/23/2026

Ultra‑processed foods are a system problem, not just a willpower problem

Credit: Mark Hyman, MD (Facebook) for highlighting The Lancet’s new multi‑paper series on ultra‑processed foods (UPFs) and public policy.

What the evidence shows
- The Lancet series synthesizing 100+ long‑term studies concludes UPFs disrupt the biological networks that keep us healthy (metabolism, gut‑brain, cardiovascular, immune).
- UPFs have become dominant worldwide—driven by powerful corporate and political strategies that prioritize profit over health.
- Education alone isn’t enough; coordinated policies that increase access to real, minimally processed foods and strengthen local food systems are needed.

Why this matters
- We won’t reverse chronic disease trends without changing the food environment that shapes daily choices.
- The biggest, fastest wins come from shifting procurement (schools, hospitals), marketing to kids, subsidies, front‑of‑pack labeling, and support for regional/regenerative producers.

What you can do now
- Build most meals from single‑ingredient foods: protein, vegetables, whole‑food carbs, healthy fats.
- Read labels; avoid long lists with flavors/dyes/emulsifiers.
- Cook more, package less. Batch‑cook protein and veggies; keep fruit, nuts, yogurt on hand.
- If you need a simple visual, use my Rule of Thirds: protein + vegetables + whole‑food carbs, with healthy fats.

If you’re interested in the policy side (and practical household swaps), drop a “YES” and I’ll send resources.

Sources
The Lancet. Series on Ultra‑Processed Foods (2024–2025): synthesis of long‑term studies on UPFs and health/policy implications.
Hall KD et al. Ultra‑processed diets cause excess energy intake and weight gain (randomized inpatient trial). Cell Metab. 2019. https://doi.org/10.1016/j.cmet.2019.05.008
Lane MM et al. Ultra‑processed food and adverse mental health outcomes (systematic review/meta‑analysis). Nutrients. 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268228/
Credit: Mark Hyman, MD (Facebook post summarizing the Lancet series)

01/22/2026

The new DGA controversies—simplified

The new DGA kept the 10% saturated‑fat cap, yet also encourages full‑fat dairy, butter, and red meat. Saturated fat is one of the most controversial topics in nutrition, so almost every expert is upset about some aspect of this recommendation.

Here’s a few things to consider:

- Risk depends on what replaces saturated fat. Replacing with refined carbs/sugar = worse; with unsaturated fats = usually better; adding saturated fat to a diet laden with sugar and refined carbs = the worst of all.

- Whole‑food fat sources behave differently than industrial formulations. We learned this with the trans fat experiment. Trans fat wasn’t better than saturated fat, as we were promised. Trans fat is now banned because of the harm it caused.

Also buzzing:
- Increased recommendations for animal protein raises CAFO concerns, understandably. Regenerative farming practices are a must for the health of our soil, farm animals, and environment.

- The recommendation to cook with tallow after olive oil made waves. FYI: tallow ≈ 50% saturated and 40–45% monounsaturated - it’s not ALL saturated fat, as most people believe. However, I don’t like to heat olive oil. Additional options for cooking oils, like avocado oil, would have been helpful.

- The new DGA states that “more high-quality research is needed to determine which types of dietary fats best support long-term health.” This is TRUE. Saturated fat is not a simple topic with one-size-fits-all implications. There are different types of saturated fat, some with different effects on the body. Individual responses to saturated fat also vary depending on genetics, health history, stress, sleep, and overall diet composition.

- Many preferred the plate diagram and found it easier to understand. I agree!

My take: Prioritize real food, focus on protein and colorful plants, keep sugar and refined carbs low, and personalize with labs.

Sources: Mozaffarian 2010; de Souza 2015; USDA FDC.

Laura Duffy Nutrition

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