Doug Cook RD

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Doug Cook RD

http://www.dougcookrd.com/ I strive to be a free thinker versus running with the pack.
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Doug Cook RD, Integrative & Functional Nutritionist and Registered Dietitian; helping by leveraging traditional & functional medicine to help people who aren't satisfied with the healthcare they've received. Reflections of a dietitian who is trying to make sense of the nutrition and health information overload that we all face and who is willing to take a stance even if it doesn't mean 'toeing the

party line'. I am an integrative & functional nutritionist/dietitian who helps people who've tried all the regular routes to health and dealing with their health issues but have not gotten the results they want; I blend the best of medicine, and integrative health to help people feel better and achieve better health

04/22/2026

Craving a seriously good upgrade to your breakfast or lunch?

Smoked salmon (aka lox) and 100% whole grain rye bread are the ultimate dynamic duo!

Smoked salmon delivers mega doses of omega-3s that keep your heart happy, support brain health, and tame inflammation. It’s also loaded with high-quality protein, vitamin D, and B12.

Team it with 100% whole grain rye bread and you’re getting serious fiber for steady energy, better digestion, and blood-sugar balance—plus magnesium and antioxidants rye is famous for.

The classic combo?

Smoked salmon or lox piled on rye with a generous schmear of cream cheese.

Simple, satisfying, and next-level delicious.

Ready to try it? Grab the ingredients this week and tag me in your creation—I want to see your version!

04/19/2026

100 people with constipation took 1 probiotic strain. Here's what happened 👀

In a double-blind, placebo-controlled clinical study:
📊 Participants went from ~1 to ~6 bowel movements per week in 4 weeks
✨ 98% achieved normal stool consistency

𝐌𝐈𝐎𝐌𝐄'𝐬 𝐈𝐁-𝐎𝐍𝐄 contains ✅ this exact strain ✅ at the clinically studied dose

Use 𝐃𝐎𝐔𝐆𝟐𝟎 at checkout for 20% off ☝️
https://miome.health/

04/18/2026

Sourdough is having a moment… but it’s actually ancient.

𝟑 𝐪𝐮𝐢𝐜𝐤 𝐟𝐚𝐜𝐭𝐬 👇
• It dates back to ancient Egypt (~3000 BC) — one of the oldest forms of leavened bread ()
• It relies on wild yeast + bacteria instead of commercial yeast
• It was basically the way bread was made before modern baking

So why has it exploded again in the last 10 years?

Honestly… a mix of things:
• Pandemic baking + slower living trends ()
• People wanting more “artisan” + less processed foods
• And yeah — the aesthetic doesn’t hurt

𝐍𝐨𝐰 𝐥𝐞𝐭’𝐬 𝐜𝐥𝐞𝐚𝐫 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐮𝐩:
🚫 Sourdough is NOT a probiotic food.
The fermentation involves bacteria, but the heat from baking kills them — so no live cultures in your toast ()

That said… still worth buying.

𝟑 𝐫𝐞𝐚𝐬𝐨𝐧𝐬 𝐭𝐨 𝐚𝐝𝐝 𝐢𝐭 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐫𝐨𝐭𝐚𝐭𝐢𝐨𝐧:
• Unique tangy flavour (instant upgrade from basic bread)
• Better texture — chewy inside, crispy crust
• Fermentation can improve mineral availability + digestibility ()

It’s not “health food magic” — it’s just really good bread with some perks.

👉 Try swapping your usual loaf for sourdough this week and see if you notice the difference.

04/05/2026

Bloating all the time? This probiotic might be worth a look 👇

A randomized, double-blind, placebo-controlled study (PMID: 36862903) looked at 𝐁𝐚𝐜𝐢𝐥𝐥𝐮𝐬 𝐜𝐨𝐚𝐠𝐮𝐥𝐚𝐧𝐬 𝐌𝐓𝐂𝐂 𝟓𝟖𝟓𝟔 (aka LactoSpore) by .health in adults with gas + bloating.

Here’s what they found after 4 weeks:
• Significant drop in gas + bloating symptoms (GSRS score ~8.9 → 3.1)
• Placebo group? Basically no meaningful change
• Participants also reported feeling way better overall
• No safety concerns or adverse effects

So what makes this different?

👉 𝐓𝐡𝐢𝐬 𝐢𝐬 𝐚 𝐬𝐩𝐨𝐫𝐞-𝐛𝐚𝐬𝐞𝐝 𝐩𝐫𝐨𝐛𝐢𝐨𝐭𝐢𝐜
That means it forms a protective “shell” (spore), helping it survive stomach acid and they transiently interact—modulating immune responses, producing enzymes, and influencing the gut environment.

Compare that to:
• Lactobacillus + Bifidobacterium → are metabolically active upon ingestion and focus more on fermenting carbohydrates, producing short-chain fatty acids, and interacting directly with resident microbes.

Not saying one is “better” — just different tools for different jobs.

🚫 𝐀𝐥𝐬𝐨: probiotics aren’t magic. But for the right person (especially with gas + bloating), they can help.

𝐁𝐨𝐭𝐭𝐨𝐦 𝐥𝐢𝐧𝐞: This specific strain showed real symptom improvement in a well-designed trial.

Get 20% with DOUGCOOK at checkout https://miome.health/

👉 If bloating is a constant struggle, it might be worth discussing this option with a qualified professional.

04/03/2026

𝐆𝐫𝐞𝐞𝐧𝐬 𝐩𝐨𝐰𝐝𝐞𝐫𝐬 get a lot of hate… “unnecessary,” “just eat vegetables,” etc. And sure — whole foods come first. But let’s be real: not everyone is hitting their greens daily.

That’s where greens powders can actually help 👇

They’re packed with polyphenols + antioxidants that support:
• Gut health
• Reduced oxidative stress
• Metabolic health
• Overall micronutrient intake

And yes — there is some research here.

A randomized controlled trial by pharmacist Heather Boon looked at greens+ by Genuine Health and found it significantly improved energy levels over 12 weeks (with trends toward better vitality + well-being too). PMID 15217524

Other research on greens+ shows increases in antioxidant status and protection against cellular oxidative damage — likely thanks to its polyphenol content.

So no — not magic. But not useless either.

If you struggle to get enough greens, this can be a practical bridge.

3 easy ways to use greens powders:
1️⃣ Mix with water first thing in the morning
2️⃣ Blend into a smoothie
3️⃣ Stir into yogurt or overnight oats

👉 Aim for consistency, not perfection.

If your veggie intake isn’t where you want it, this might be worth trying.

03/30/2026

Raspberries might be small, but they’re absolute nutrition powerhouses—and grabbing frozen ones on sale? That’s a *win* 🙌❄️

When they’re in season (or discounted in the freezer aisle), stock up. They’re just as nutritious frozen and perfect to have on hand year-round.

Here’s why they deserve a spot in your routine 👇
💥 Packed with fiber (great for gut health + blood sugar control)
💥 Loaded with antioxidants (hello, anti-inflammatory support)
💥 Low in sugar compared to most fruits
💥 Rich in vitamin C (immune + skin support)

Easy ways to use them:
🥣 Toss into yogurt or oatmeal
🥤 Blend into smoothies
🥗 Add to salads for a sweet-tart kick
🍫 Pair with dark chocolate for a simple dessert
🥄 Heat into a quick chia jam

Pro tip: frozen raspberries are picked at peak ripeness, so you’re not missing out on nutrients—and you save money 💸

👉 Next time you see them on sale, grab a few bags and thank yourself later.

📌 Save this post for ideas and share it with a fellow raspberry lover!

03/29/2026

Low vitamin D is more common than you think—and it’s rarely just one cause.

Here are the top key risk factors to watch for 👇

𝐈𝐟 𝐲𝐨𝐮 𝐠𝐞𝐭 𝐥𝐢𝐭𝐭𝐥𝐞 𝐬𝐮𝐧 (indoor lifestyle, winter, northern climates, or heavy sunscreen use), your body may struggle to make enough vitamin D.

𝐃𝐚𝐫𝐤𝐞𝐫 𝐬𝐤𝐢𝐧 𝐭𝐨𝐧𝐞𝐬 need more sun exposure, and aging reduces your skin’s ability to produce it.

𝐂𝐚𝐫𝐫𝐲𝐢𝐧𝐠 𝐞𝐱𝐭𝐫𝐚 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭? Vitamin D can get “trapped,” meaning you may need higher intake.

𝐌𝐚𝐧𝐲 𝐩𝐞𝐨𝐩𝐥𝐞 𝐚𝐥𝐬𝐨 𝐝𝐨𝐧’𝐭 𝐭𝐚𝐤𝐞 𝐞𝐧𝐨𝐮𝐠𝐡—or don’t recheck levels—so deficiency goes unnoticed.

Other hidden factors include 𝐠𝐞𝐧𝐞𝐭𝐢𝐜𝐬, 𝐠𝐮𝐭 𝐢𝐬𝐬𝐮𝐞𝐬 (like IBD or celiac), pregnancy, and 𝐜𝐡𝐫𝐨𝐧𝐢𝐜 𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐬 affecting the liver, kidneys, or hormones.

𝐂𝐞𝐫𝐭𝐚𝐢𝐧 𝐦𝐞𝐝𝐬 (like steroids or anticonvulsants) can also interfere.

And here’s the big one: vitamin D doesn’t work alone. 𝐋𝐨𝐰 𝐦𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦, 𝐯𝐢𝐭𝐚𝐦𝐢𝐧 𝐊, 𝐨𝐦𝐞𝐠𝐚-𝟑𝐬, 𝐨𝐫 𝐳𝐢𝐧𝐜 can limit how well your body uses it.

👉 Most people have *𝐦𝐮𝐥𝐭𝐢𝐩𝐥𝐞* risk factors, which increases the chance of deficiency.

💡 𝐓𝐚𝐤𝐞𝐚𝐰𝐚𝐲: Don’t guess—test your levels, personalize your intake, and support it with the right nutrients.

📌 Save this post and share it with someone who might be at risk!

03/22/2026

Goji berries aren’t just trendy—they’ve been used for over 2,000 years in traditional Chinese medicine 🌿

Originally from Asia (especially China and Tibet), these bright red berries were prized for supporting longevity, vision, and overall vitality.

But here’s what makes them stand out today 👇

✨ Zeaxanthin powerhouse
Goji berries are one of the richest natural sources of zeaxanthin—a carotenoid that accumulates in the retina and helps protect your eyes from blue light and oxidative stress. Think: better long-term eye health and support against age-related vision decline.

✨ Antioxidant support
They’re loaded with vitamin C, polyphenols, and carotenoids to help fight inflammation and oxidative damage.

✨ Immune + skin benefits
The combo of antioxidants and trace minerals may support immune resilience and healthier skin.

💡 Easy ways to use them:

Toss into oatmeal or yogurt

Add to trail mix

Blend into smoothies

Steep as a tea

Sprinkle on salads for a sweet-tart pop

They’re slightly sweet, a little tangy, and super versatile.

If you’re looking for a simple, food-first way to support eye health—this is a solid add.

03/17/2026

Ever wonder how to build a meal that actually works for your body? Try this powerhouse combo: tuna, avocado, and orange bell peppers 🥗

🐟 𝐓𝐮𝐧𝐚
This is elite-level protein for muscle repair and satiety. But it doesn’t stop there:
• Omega-3s (EPA & DHA) → support heart and brain health
• Vitamin D → key for immunity + bone health
• Selenium → a potent antioxidant for thyroid function

🥑 𝐀𝐯𝐨𝐜𝐚𝐝𝐨
Creamy, satisfying, and loaded with nutrients:
• Monounsaturated fats → help lower LDL and support metabolic health
• Potassium → even higher than bananas for blood pressure balance
• Fiber → supports gut health and keeps you full longer

🫑 𝐎𝐫𝐚𝐧𝐠𝐞 𝐁𝐞𝐥𝐥 𝐏𝐞𝐩𝐩𝐞𝐫𝐬
These bring the crunch and a serious nutrient punch:
• Vitamin C → boosts immunity and collagen production
• Beta-carotene → supports eye and skin health
• Vitamin B6 → important for brain function and energy metabolism

Put them together and you’ve got a meal that hits protein, healthy fats, fiber, and micronutrients—all in one bowl.

Simple. Functional. Powerful.

03/08/2026

If your probiotic isn’t fixing your constipation… it might 𝐀𝐂𝐓𝐔𝐀𝐋𝐋𝐘 be the wrong probiotic.

Here’s something most people don’t realize: all probiotics 𝐀𝐑𝐄 𝐍𝐎𝐓 created equal.

Different strains do completely different things in the body.
So, taking a random, multi-strain probiotic with billions of CFUs and hoping it helps constipation?

That’s like taking the wrong medication and expecting the right result.
But some strains 𝐇𝐀𝐕𝐄 actually been studied specifically for constipation like those found in the probiotic by .health

One example is the probiotic strain 𝐁𝐚𝐜𝐢𝐥𝐥𝐮𝐬 C𝐨𝐚𝐠𝐮𝐥𝐚𝐧𝐬 𝐔𝐧𝐢𝐪𝐮𝐞 𝐈𝐒-𝟐 𝐌𝐓𝐂𝐂𝟓𝟐𝟔𝟎 used in 𝐈𝐁-𝐏𝐑𝐎.

In a human clinical study, people taking it daily saw their bowel movements increase from about once a week to almost six per week, and 98% of participants achieved normal, stool consistency.

𝐈𝐁-𝐏𝐑𝐎 also contains the strain 𝐁𝐚𝐜𝐢𝐥𝐥𝐮𝐬 C𝐨𝐚𝐠𝐮𝐥𝐚𝐧𝐬 𝐋𝐚𝐜𝐭𝐨𝐒𝐩𝐨𝐫𝐞 𝐌𝐓𝐂𝐂 𝟓𝟖𝟓𝟔 reduced bloating & gas scores by over 𝟔𝟎% after 30 days of use

So if probiotics haven’t worked for your constipation, it’s probably 𝐍𝐎𝐓 probiotics…It might be the strain you’re taking.

Get 𝟐𝟎% off your purchase of 𝐈𝐁-𝐏𝐑𝐎 and 𝐈𝐁-𝐎𝐍𝐄 from 𝐌𝐈𝐎𝐌𝐄 𝐇𝐞𝐚𝐥𝐭𝐡 with the coupon 𝐃𝐎𝐔𝐆𝟐𝟎 at checkout: https://miome.health/

03/03/2026

Happy Global Omega-3 Day. Most don't get enough...EPA & DHA are the ones you want... Love your brain, eyes and cardiovascular system!

01/17/2026

Nothing fancy cuz I'm a simple guy. Chicken, broth, peppers, onions and kale

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