https://lauraduffynutrition.com/

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

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.

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

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