https://lauraduffynutrition.com/

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

01/08/2026

No matter your diet, make it whole.

Mediterranean, paleo, plant‑forward, low‑carb, or gluten‑free, research keeps showing the same thing: moving from ultra‑processed to whole foods improves health markers across the board.

What the science says:
- “Ultra‑processed diets caused excess energy intake and weight gain” in a head‑to‑head metabolic ward trial, despite matched macros.
- Higher UPF intake is associated with higher all‑cause mortality and cardiovascular disease.
- UPF consumption is linked with greater risk of depression and anxiety.

How to put it into practice (Rule of Thirds style)
- Build plates with protein + vegetables + whole‑food carbs, plus healthy fats.
- Shop the perimeter: meat/eggs/seafood, produce, bulk nuts/beans, dairy or fermented foods.
- Read labels: 5-ish recognizable ingredients? Likely OK. Long lists with emulsifiers, gums, dyes, “flavors”? Leave it.
- Cook once, eat twice: batch‑cook protein and veggies; keep fruit, nuts, and yogurt on hand.

Small shift, big payoff: swap one packaged item per day for a whole‑food option and you’ll feel the difference in energy, cravings, and mood.

Sources:
Hall KD et al. Cell Metabolism, 2019. Randomized inpatient trial of UPF vs unprocessed. https://doi.org/10.1016/j.cmet.2019.05.008
Rico‑Campà A et al. BMJ, 2019. UPF and all‑cause mortality. https://www.bmj.com/content/365/bmj.l1949
Lane MM et al. Nutrients, 2022. UPF and depression/anxiety. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268228/

01/06/2026

The single habit that moves the needle most.

If you change just one thing in 2026, make it this: eat more whole foods and less ultra‑processed food (UPF).

Why it matters:
- In a tightly controlled inpatient trial, participants “ate about 500 more calories per day on the ultra‑processed diet and gained weight; they lost weight on the unprocessed diet”, even though protein, fat, carbs, sugar, sodium, and fiber were matched. That’s your brain and hormones responding to food quality.
- UPF is consistently linked with higher risks of heart disease, mortality, and poorer mental health.

Easy swaps:
- Breakfast: eggs + greens + berries → instead of cereal + juice
- Lunch: chicken + olive‑oil salad + potatoes → instead of chips + deli sandwich + soda
- Snack: apple + almonds → instead of granola bar
- Dinner: salmon + veggies + rice → instead of frozen entree + dessert

Aim for: foods with an ingredient list you could cook with at home.

Sources:
Hall KD et al. Cell Metabolism, 2019. “Ultra‑processed diets caused excess calorie intake and weight gain” (randomized, inpatient). https://doi.org/10.1016/j.cmet.2019.05.008
Srour B et al. BMJ, 2019. UPF and CVD risk in NutriNet‑Santé. https://www.bmj.com/content/365/bmj.l1451
Lane MM et al. Nutrients, 2022. UPF and depression/anxiety.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268228/

01/01/2026

Happy New Year!

Wishing you a year of health, joy, and simple habits that stick. Thank you for being part of this community. I’m grateful for your trust and support.

Here’s to:
* Nourishing, balanced meals you enjoy
* Steady energy, calm moods, and deep sleep
* Small daily wins that add up

If you want a simple place to start, use my Rule of Thirds to build balanced plates all year long. Cheers to feeling your best in the year ahead! 🥂✨

12/30/2025

Vitamin D not budging this winter? Check magnesium.

As daylight drops, vitamin D often does too, but magnesium is the quiet co-pilot that helps vitamin D work. If your levels stay low despite supplements, magnesium might be the missing piece.

What to know
- The enzymes that activate/deactivate vitamin D are magnesium‑dependent.
- Most Americans fall short on magnesium.
- A normal serum magnesium can be misleading, ask your clinician about RBC magnesium.

Do this today
- Build magnesium into every meal: pumpkin seeds, almonds/cashews, spinach, black beans/edamame, lentils, dark chocolate.
- If supplementing, choose a well‑tolerated form (e.g., glycinate or citrate) and pair with your vitamin D as advised by your provider.
- Recheck labs in 8–12 weeks and adjust seasonally.

Get the full guide (foods, forms, dosing tips, and labs):
https://www.lauraduffynutrition.com/post/magnesium-vitamin-d-the-winter-duo-your-metabolism-and-mood-depend-on

12/25/2025

Merry Christmas and Happy Holidays

Wishing you and your loved ones a season filled with peace, joy, and cozy moments together. I’m so grateful for this community, thank you for trusting me with your health journeys this year.

May your days be restful, your meals delicious, and your hearts full. Here’s to presence over perfection, and to a bright, healthy New Year ahead.

With gratitude,
Laura

12/23/2025

Holiday reminder for the (very) tired parents

To the moms and dads running on caffeine and kid leftovers, this is your gentle nudge. As we sprint through concerts, wrapping, cooking, cleaning, and “elf on the shelf mischief”… your body still needs real fuel. 🎄🕎🧑‍🍳

Why it matters
⚖️ Balanced meals steady blood sugar → steadier energy, mood, and focus
🥩🥑🥦 Protein + fiber + healthy fats = fewer crashes and cravings
🧠 You’ll handle stress better when you’re fed (not just “tide‑me‑over” crumbs)

Quick 10‑minute plates (for you, not just the kids)
🍓🥣 Greek yogurt (plain) + berries + chia + walnuts
🍳🥬 Eggs or tofu scramble + spinach/peppers + avocado + fruit
🍗🥗 Rotisserie chicken + bagged salad mix + olive oil dressing
🐟🍘 Tuna/salmon packet + whole‑grain crackers + cucumbers + hummus
🧀🍎 Cottage cheese + apple + cinnamon + pumpkin seeds
❄️🍳 Freezer shortcut: turkey burger + steamed veg + olive oil

Snack pairs that actually satisfy
🧀🍏 Cheese + apple
🥕🥜 Nut butter + celery
🥜🍫 Trail mix (nuts/seeds + a few dark chocolate chips)
🥚🍇 Hard‑boiled egg + cherry tomatoes

Micro‑habits that help
⏰ Don’t “save up” and then crash, eat regular meals
🥗 Fill half your plate with non‑starchy veg when you can
💧 Keep water or herbal tea nearby
✂️ Give yourself permission to use shortcuts (pre‑washed, pre‑cooked, frozen)

Use my Rule of Thirds to make it simple: protein + vegetables + whole‑food carbs, plus healthy fats. It works even when life is chaos. 🧩

You deserve to be nourished, too. Happy Hanukkah and Merry Christmas, take a breath, take a bite, and take care of yourself. ✨

12/18/2025

Repost: Daily steps and disease risk, credit to Mark Hyman, MD (https://www.facebook.com/drmarkhyman)

Love this reminder from : a new meta-analysis in The Lancet Public Health pooled data from 57 studies (160,000+ people) and found:
- Around 7,000 steps/day = 47% lower all-cause mortality, 25% lower heart disease risk, 38% lower dementia risk
- Biggest benefits began at just 5,000–7,000 steps/day
- Every extra 2,000 steps was linked to lower disease risk

The average American walks fewer than 5,000 steps, meaning most of us are closer to the “sweet spot” than we think. If you can, aim for 5,000–7,000 steps daily and build from there. Pair steady movement with balanced meals (Rule of Thirds) for a powerful, realistic health foundation.

The reason is not “eat less, move more”, or “calories in, calories out”. Human bodies were made to move! Humans used to move all day to hunt food, forage food, prepare food, carry water, make tools, make clothing, and build and maintain shelters. Sitting all day at a computer is a lifestyle change consistent with modern times, and research has proven that it’s not good for our bodies.

So walk, run, dance, skip, or even do chores. Movement is good for us, whatever it looks like!
What’s your step goal this week? https://www.lauraduffynutrition.com/

Sources
• Mark Hyman, MD — Facebook post summarizing findings
• The Lancet Public Health — large meta-analysis of daily steps and health outcomes (57 studies; >160,000 participants)

12/17/2025

Why some people get more calories from the same high‑fiber meal

New research shows your gut microbes may change how many calories you absorb from fiber. People whose microbiomes produce more methane (from microbes called methanogens) extracted more energy from high‑fiber diets than low‑methane producers, measured in whole‑room calorimeters over six days per diet.

What this means
-Same fiber‑rich meal ≠ same calories for everyone
-High‑fiber foods are still beneficial, but responses vary by microbiome
- Methane output could become a biomarker to personalize nutrition

Key details
- Higher methane → higher short‑chain fatty acids (SCFAs) → more absorbable energy
- Effects were seen even when protein, carbs, and fat were matched across diets
- Processed, low‑fiber diets still led to more calories absorbed overall

The constipation paradox
- In people with methanogen overgrowth (often called intestinal methanogen overgrowth, IMO), more fiber, especially fermentable fibers, can worsen constipation and bloating.
- In practice, I often see lean, “fiber‑doesn’t-help” clients feel better on lower‑fiber or even carnivore approaches; every time I’ve run stool testing in these cases, methanogen overgrowth has been present.
- Translation: if fiber makes your constipation worse, your microbiome, not your willpower, may be the issue.

Practical takeaways
- Keep eating fiber for metabolic and gut benefits; most people do well with it.
- Personalization matters: if you don’t respond as expected, or constipation/bloating worsens, ask about methane breath testing or comprehensive stool testing.

Work with a clinician to tailor fiber type/amount and address methanogen overgrowth if present.

Sources
Arizona State University summary via ScienceDaily: “Your gut microbes might be turning fiber into extra calories” (Oct 24, 2025) — www.sciencedaily.com/releases/2025/10/251024041819.htm
Dirks B et al. “Methanogenesis associated with altered microbial production of short‑chain fatty acids and human‑host metabolizable energy.” The ISME Journal (2025). DOI: 10.1093/ismejo/wraf103
Pimentel M et al. “Methane… slows intestinal transit.” Am J Physiol Gastrointest Liver Physiol (2006):

12/11/2025

Vitamin D drops in winter—don’t forget its partner, magnesium

As we head into the darker months, a quick reminder: vitamin D and magnesium work together. If your vitamin D stays low despite supplements, magnesium might be the missing piece.

What the research shows: “Enzymes that synthesize and metabolize vitamin D are magnesium dependent.” [1]

• In that trial, magnesium changed vitamin D metabolism and boosted 25(OH)D when baseline levels were around insufficiency; overall, “optimal magnesium status may be important for optimizing 25(OH)D status.” [1]

• Most Americans fall short: “79% of US adults do not meet their Recommended Dietary Allowance of magnesium.” [1]

• Testing tip: Serum magnesium isn’t very helpful—“serum magnesium concentrations have little correlation with total body magnesium stores.” Consider RBC magnesium for a better picture. [2]

What to do
• Get labs: 25(OH)D and RBC magnesium (work with your clinician).
• Eat magnesium-rich foods daily: pumpkin seeds, almonds/cashews, chia seeds, leafy greens, beans/lentils, dark chocolate.
• If needed, use a well-tolerated magnesium form (e.g., glycinate, citrate) and recheck levels; pair with vitamin D as advised by your provider.

If you’re struggling with chronically low vitamin D, supporting magnesium first may help your vitamin D do its job—especially in winter.

Sources:
Dai Q, Zhu X, Manson JE, et al. “Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial.” The American Journal of Clinical Nutrition. 2018;108(6):1241-1251. PMCID: PMC6693398. https://pmc.ncbi.nlm.nih.gov/articles/PMC6693398/
National Institutes of Health, Office of Dietary Supplements. “Magnesium — Fact Sheet for Health Professionals.” https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

12/09/2025

Magnesium and Heart Health — Important new evidence

Credit for inspiration: The Healthy RD (Facebook)

A large U.S. Veterans “target trial” found that self‑reported magnesium supplement use in people with newly diagnosed heart failure was “associated with a significantly reduced risk of all‑cause hospitalization and death” [1]

What this means: Research is increasingly showing how important magnesium is for cardiovascular health—and most people aren’t getting enough. According to the NIH, nearly half of Americans consume less than the estimated average requirement for magnesium. [2]

Magnesium is used in multiple pathways that impact cardiovascular health. It’s essential for muscle contraction (i.e. the heart muscle), regulating blood pressure, and blood glucose regulation (which is associated with cardiovascular health). Insufficient magnesium is associated with a higher risk of diabetes, hypertension, cardiac arrhythmias, and sudden cardiac death. [2]

Consuming sufficient magnesium is critical! I use a food first approach in my practice, but supplements can help:
- Magnesium‑rich foods: pumpkin seeds, almonds, cashews, leafy greens, beans/lentils, dark chocolate
- Magnesium supplements: multiple different kinds to choose from, like magnesium oxide, magnesium citrate, magnesium glycinate, magnesium malate, and magnesium threonate. Each has unique benefits and considerations.

This is exactly the kind of root cause, nutrient‑focused care I focus on with clients. Food first, use testing and symptoms to identify areas or pathways that need support, and supplement with the right nutrients as needed.

Sources:
[1] “Magnesium Supplements and Risk of Hospitalization and Death in Veterans with Incident Heart Failure,” Nutrients (MDPI). https://mdpi.com/2072-6643/17/23/3687
[2] NIH ODS: “Magnesium — Fact Sheet for Health Professionals”. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

12/04/2025

https://www.facebook.com/share/p/1SMxaYLAzM/

Great post by that makes several great points!

In my practice, the most common low or suboptimal nutrients I see are:
✔️ Magnesium
✔️ Vitamin D
✔️ Iron (especially in women)
✔️ Zinc
✔️ B vitamins (B1/thiamine, B6, B12)
✔️ Omega-3 fatty acids

These insufficiencies occur in people eating a “normal” diet because they're not eating enough nutrient-dense foods, not absorbing nutrients well, have genetic polymorphisms, or simply because our food supply has become depleted of nutrients.

Why this matters: these nutrients support energy production, mood and sleep, blood sugar balance, cardiovascular health, thyroid function, and immune resilience. When these nutrients are insufficient, people often report fatigue, anxiety/low mood, poor sleep, brain fog, cravings, and slower recovery.

About supplements: they aren’t the wild west. In the U.S., dietary supplements are regulated under DSHEA; the FDA oversees Good Manufacturing Practices, labeling, and post‑market safety. Look for brands that use third‑party testing (e.g., USP, NSF, Informed Choice) and share Certificates of Analysis. Sources: “FDA regulates dietary supplements under a different set of regulations than those covering conventional foods and drug products.” — U.S. FDA; NIH Office of Dietary Supplements.

My approach to encourage nutrient sufficiency:
Food first (protein, healthy fats, colorful plants, minerals)
Targeted labs and symptom assessment
Evidence‑based supplementation when needed, from third‑party‑tested brands

If you’re wondering which nutrients YOU might be low in, let’s chat. Book a free 15‑minute discovery call—link in bio.

Sources
• U.S. Food & Drug Administration — Dietary Supplements: regulation and GMP overview
• NIH Office of Dietary Supplements — Fact Sheets (Magnesium, Vitamin D, Iron, Zinc, B Vitamins, Vitamin E, Omega‑3s)

Note: Always consult your healthcare provider before starting supplements, especially for iron or fat‑soluble vitamins.

12/02/2025

Hidden heavy metals in protein powders? Get the scoop on the recent Consumer Report.

Recent testing shows many plant-based protein powders have a higher lead content than whey, and one product contained 7.7 mcg of lead per serving. For adults, that’s almost an entire day’s lead exposure allowance in one protein shake; for kids, it can be several times the amount considered safe to consume each day.

❓ But what is a “safe” amount of lead to consume each day?

👉 According to the European Food Safety Authority (EFSA), “there is no threshold below which lead exposure can be considered safe” due to its neurotoxic effects.

Yet, consuming some amount of lead each day is unavoidable since plants absorb heavy metals, like lead, from soil when they absorb essential minerals.

📈 Thresholds for lead consumption have been set based on the amount of lead that has been found to cause neurological, kidney, and blood pressure changes, but what are these thresholds and how do they compare to the amount of lead found in protein powders?

Read my new blog post to learn about:
✅ The threshold used to measure lead in protein powders in the recent Consumer Report, and how it differs from various government standards
✅How the amount of lead found in common protein powders differs from lead consumed each day from food
✅ Why plant-based protein powders have considerably more lead than dairy-based protein powders
✅ Brands and types of protein powders that are low in lead
✅ If you can and should incorporate protein powders into your diet

Read the full breakdown, numbers, and practical tips:
https://www.lauraduffynutrition.com/post/the-hidden-heavy-metal-problem-in-protein-powders-why-plant-based-isn-t-always-better

Laura Duffy Nutrition

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