https://lauraduffynutrition.com/

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

04/09/2026

It’s not a lack of discipline. It’s engineered cravings.

👉What’s really happening:
• Food companies invest millions to engineer “bliss points” and “craveability” so you keep reaching back in the bag.
• Formulas are optimized (flavors, emulsifiers, sugars, refined starches, seed oils) to light up reward circuits, not to nourish you.
• Result: eat more, feel less satisfied, want another.

👉 How to break the loop:
• Read past the front of the package. Long list of ingredients that you don’t recognize? It’s likely ultra-processed food. If you can choose an unprocessed or less-processed option, do it.
• Build most meals from single‑ingredient foods: protein, vegetables, whole‑food carbs, healthy fats.
• Pair protein + fiber + fat to steady blood sugar and cravings.
• Simple swaps: fruit + nuts instead of bars; yogurt + berries instead of “light” desserts; eggs + greens instead of cereal.
• Use my Rule of Thirds plate: protein + veggies + whole‑food carbs, with healthy fats.

Remember: the environment is designed to override your signals. Change the environment, change the outcome.

Credit: Inspired by Mark Hyman, MD for calling out how ultra‑processed foods are designed to keep us hooked. Original: https://www.facebook.com/drmarkhyman/

04/07/2026

New 2026 cholesterol guidelines and their relationship to nutrition.

Updated American College of Cardiology/American Heart Association cholesterol guidelines were recently published in a 2026 edition of Circulation and JACC. Several changes stood out. Future posts will cover each of the biggest changes and how they relate to nutrition. The most significant changes are:

👉 Lower LDL Targets: For patients with established cardiovascular disease (ASCVD), the target is now

04/02/2026

Not all carbs are created equal

A 32 oz soda and a plate of blackberries can both add “carbs”, but your body experiences them completely differently.

* Soda (often HFCS): rapid sugar surge → blood sugar spike → metabolic disruption → inflammation
* Blackberries: fiber + phytonutrients + complex carbs → steadier glucose → nourished gut → cells get what they need

Same macronutrient label. Very different message to your biology. Food isn’t just protein/fat/carbs, it’s information.

Choose carbs that work with you:
* Swap soda/juice for water or sparkling water with citrus
* Trade chips/crackers for fruit + nuts or veggies + hummus
* Build plates with protein + non‑starchy veggies + whole‑food carbs (potatoes, beans, intact grains), plus healthy fats

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

Credit: Inspired by this Facebook post https://www.facebook.com/share/r/1G2tzvZSXs/

03/31/2026

Low‑carb diets and type 2 diabetes remission — what a major review found

👉 A BMJ systematic review/meta‑analysis of 23 randomized trials involving 1,357 participants assessed the efficacy of low carbohydrate diets on remission of type 2 diabetes, which was defined as HbA1c

03/27/2026

Exercise can be as effective as meds or therapy for depression (and helps anxiety too)

A massive umbrella review pooling 1,000+ randomized trials (~80,000 people) found:
* Aerobic exercise (walking, running, cycling, swimming) produced moderate improvements in depression and meaningful benefits for anxiety.
* For depression, supervised, group-based exercise programs worked best.
* For anxiety, shorter, lower‑intensity exercise sessions often helped most.
* Benefits showed up across ages, with strongest effects in young adults (18–30) and postnatal women.

Why this matters: Exercise is low-cost, widely accessible, and improves sleep, energy, and metabolic health, making it a strong first‑line option or add‑on to care.

How to start (and stick with it):
* Pick what you’ll actually do: brisk walks, swim, cycle, dance, yoga, strength.
* Aim for most days: even 10–20 minutes counts.
* Try group or supervised exercise programs for mood support.
* Pair with sunlight, a walking buddy, or a class for accountability and social connection.
* Coordinate with your clinician if you’re on medication or in therapy, think “both/and,” not “either/or.”

Source: Medscape summary of umbrella review in British Journal of Sports Medicine (Feb 10, 2026): Exercise Comparable to Antidepressants, Talk Tx for Depression?

https://www.medscape.com/viewarticle/exercise-and-lifestyle-help-manage-ankylosing-spondylitis-2026a10007qr

03/24/2026

Do the Dietary Guidelines really matter? 100% yes.
Credit: Dr. Gabrielle (https://www.facebook.com/share/v/17qNeAnGhb/)

Why they matter
* They shape what shows up on grocery shelves. Food companies reformulate to match the Guidelines.
* They guide clinicians and how “healthy eating” is taught in schools and medical offices.
* They govern federally funded meals: school lunch, WIC, SNAP, nursing homes, the military.

History lesson
* Early Guidelines in the 1980s said “cut dietary cholesterol.”
* Media amplified it (remember the frowning eggs and bacon?)
* Industry responded: highly processed foods low in fat and cholesterol but laden with refined carbohydrates, sugar, trans fat and salt.
* Consumer behavior shifted: cholesterol intake fell below 300 mg/day; egg/red meat/dairy intake dropped ~30%.

Bottom line: Dietary guidelines drive education, food supply and real world choices. The 2025 Dietary Guidelines for Americans made notable improvements in several areas, but new guidelines will be published in 2030. Let’s keep pushing for Guidelines that prioritize what’s best for Americans - whole, nutrient‑dense foods that make it easier for families to eat well every day - over what’s best for the food industry.

03/19/2026

Saturated fat — context and personalization matter

Credit: Inspired by Mark Hyman, MD (https://www.facebook.com/drmarkhyman).

Big idea from the new DGA
- Build your diet around whole, nutrient‑dense foods and dramatically reduce ultra‑processed foods.
- This raises smart questions about saturated fat.

What the slides get right
- “Saturated fat” isn’t a food; it’s one component of whole foods (meat, eggs, dairy) that also contain protein, micronutrients, and other fats.

- Response varies by SOURCE and CONTEXT:
Whole foods vs highly processed foods with sugar/refined starch
The rest of your plate (steak + broccoli + rice vs steak + fries + soda)
Total intake and your baseline metabolic health
- Replacing saturated fat with refined carbs/sugar doesn’t improve heart risk and can worsen it.
- Precision beats one‑size‑fits‑all

- Don’t look at “LDL” alone. Track a fuller picture with your clinician:
ApoB
LDL particle number/size
Lp(a)
hs‑CRP
Fasting glucose, HbA1c
Fasting insulin (or insulin‑resistance marker)

- Practical takeaways
Prioritize real food: protein + vegetables + whole‑food carbs, with healthy fats.
Keep ultra‑processed foods low.

Personalize saturated‑fat intake based on your labs, genetics, and how you feel.

03/17/2026

You don’t need “luck” to feel good this St. Patrick’s Day ☘️

Make your plate the winning ticket:
- Build a green plate (literally): protein + veggies + whole‑food carbs, with healthy fats. My Rule of Thirds makes it effortless → lauraduffynutrition.com/ruleofthirds
- Pot o’ gold = protein: 25–40 g per meal helps satiety hormones and steadier insulin/blood sugar.
- Go extra green for magnesium: leafy greens, nuts/seeds, beans. Low magnesium can make vitamin D “underperform.” Deep dive → lauraduffynutrition.com/post/magnesium-vitamin-d-the-winter-duo-your-metabolism-and-mood-depend-on
- Chase rainbows, not UPF: swap ultra‑processed snacks for fruit + nuts, yogurt + berries, or eggs + greens.
- Fish before the feast: fatty fish (salmon, sardines) = omega‑3s for brain, mood, and heart.
- Beware “tricky leprechauns”: “protein‑fortified” junk and artificial sweeteners/diet sodas aren’t freebies. Why the brain/gut don’t love them → lauraduffynutrition.com/post/the-artificial-sweetener-deception-how-these-safe-sugar-substitutes-may-be-sabotaging-your-mental
- Walk and talk after the corned beef: 10–15 minutes after meals helps glucose control.
- Hydration between toasts: water or sparkling water with citrus keeps energy steady.

May your day be full of shamrocks, not sugar crashes. ☘️🌈🥗

03/12/2026

Ultra‑processed foods and depression, global data points to a clear link

Sapien Labs analyzed worldwide data and found that higher intake of ultra‑processed foods (UPF) is a primary correlate of depression, even after adjusting for demographic and socioeconomic factors. This aligns with emerging research and plausible biology:
- Lower tryptophan density in UPF → less substrate for serotonin
- High fructose loads → mitochondrial stress and reduced ATP
- Microbiome disruption → gut and systemic inflammation → insulin resistance and mood effects

What to do instead (food-as-mood support):
- Prioritize whole-food protein (meat, fish, eggs, dairy) for tryptophan + cofactors (B6, iron, zinc)
- Add omega‑3s (fatty fish like salmon, sardines, trout or EPA/DHA supplement)
- Include fermented foods (yogurt/kefir, sauerkraut, kimchi) and fiber-rich plants to support the microbiome and gut-brain axis
- Swap UPF snacks/drinks for fruit + nuts, yogurt + berries, or eggs + veggies
- Cook more, package less; read labels (long additive lists = likely UPF)

Learn more:
- Sapien Labs Global Mind Health Report: https://sapienlabs.org/global-mind-health-report/
- Related evidence: Ultra‑processed food exposure and adverse mental health outcomes (systematic review) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268228/
- Facebook post: https://www.facebook.com/share/p/1CEz8y66aG/ and Sapien Labs’ Global Mind Health Report.

03/10/2026

Did you know elevated insulin and glucose can drive sodium retention and higher blood pressure?

Credit: Role of hyperglycemia and insulin resistance in determining sodium retention in non–insulin‑dependent diabetes (Nosadini et al.). The study shows that higher glucose and insulin stimulate the kidneys to reabsorb more sodium, which can raise blood volume and blood pressure, especially in insulin‑resistant states.

What this means
- Chronically high insulin/glucose → more renal sodium reabsorption → higher BP
- It’s not just “salt” in isolation, blood sugar and insulin control matter for hypertension

Practical moves to lower insulin and support BP
- Build meals around protein + non‑starchy veggies + whole‑food carbs; cut refined carbs/added sugars
- Add fiber and healthy fats to blunt glucose spikes
- Walk 10–15 minutes after meals; add resistance training 2–3x/week
- Prioritize sleep and stress management (both affect glucose and insulin)
- Consume adequate support minerals from whole foods: potassium (leafy greens, beans, avocado), magnesium (nuts/seeds, legumes)
- Work with your clinician to screen for insulin resistance (A1c, fasting glucose/insulin, HOMA‑IR) and tailor a plan

Source:
Nosadini R, et al. “Role of hyperglycemia and insulin resistance in determining sodium retention in non–insulin‑dependent diabetes.” Kidney Int. 1993. PMID: 8355455. https://pubmed.ncbi.nlm.nih.gov/8355455/

03/05/2026

GLP‑1 meds and “old” deficiency diseases — what you need to know

Scurvy headlines are grabbing attention, but the bigger story is broader micronutrient risk on GLP‑1s. Appetite drops → intake drops → protein and key vitamins/minerals can fall below minimums within months.

What the research is showing:
• Diagnosed deficiencies are common on GLP‑1s (vitamin D, iron, B12, thiamine) and protein shortfalls are frequent.
• Intake often falls short of minimum requirements: calcium, iron, magnesium, potassium, choline, vitamins A/C/D/E.
• Muscle loss and anemia are showing up in real patients.

Protect your health while on GLP‑1s:
• Protein target: ~1.2–1.6 g/kg/day (25–40 g per meal).
• Make every bite nutrient‑dense: seafood/meat/eggs/dairy; leafy greens + colorful veggies; citrus/berries; beans/lentils; nuts/seeds.
• Smart supplements (with your clinician): quality multi, D3, B12, iron (if deficient), thiamine with nausea/low intake, magnesium, omega‑3.
• Resistance training 2–3x/week to preserve lean mass.
• Monitor labs every 3–6 months early on: 25‑OH D, ferritin/iron panel, B12 and folate, thiamine (as indicated), RBC magnesium, zinc, CBC/CMP; consider A1c/fasting insulin; albumin/prealbumin.

Weight loss ≠ health if you’re under‑nourished. Get the full guide, labs, foods, and supplement framework here:
https://www.lauraduffynutrition.com/post/glp-medications-and-the-return-of-old-deficiency-diseases-a-growing-concern

03/03/2026

Biology first. Math second.

Credit: Inspired by The American Diabetes Society (https://www.facebook.com/americandiabetesosociety)

Calories matter, but they’re not the whole story. Hormones decide whether calories are burned or stored. Carbs strongly influence insulin, the body’s primary fat‑storage hormone. When insulin stays high, fat loss gets harder and hunger gets louder, even at the same calorie intake.

Practical moves to lower insulin and steady hunger:
* Build plates around protein + non‑starchy veggies + whole‑food carbs, with healthy fats (my Rule of Thirds)
* Prioritize protein at each meal (25–40 g for most adults)
* Choose slow carbs: beans/lentils, berries, intact grains
* Cut ultra‑processed snacks and sugary drinks
* Walk 10–15 minutes after meals; add resistance training 2–3x/week
* Sleep 7–9 hours; manage stress

Respect biology. Let the math follow.

Laura Duffy Nutrition

04/09/2026

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