https://lauraduffynutrition.com/

Laura Duffy Nutrition, 5525 Erindale Drive Suite 201A, Colorado Springs, CO (2025)

11/24/2025

Feeling anxious about all the Thanksgiving food?

You’re not alone, and you don’t have to “feast or fail.” Here’s a gentler plan:
Listen to your body. Pause before and mid-meal to check hunger/fullness. You don’t have to “stuff yourself” just because it’s tradition.

Don’t “save up” all day. Eat normal, protein-forward meals earlier so you arrive steady, not ravenous.
Use the Rule of Thirds to build your plate: protein + veggies + whole‑food carbs, with healthy fats. Enjoy traditional dishes and desserts in balanced portions; you may choose one or two starchy sides instead of all of them. Source: “Rule of Thirds” https://www.lauraduffynutrition.com/ruleofthirds.

Short on veggies where you’re going? Bring one or two colorful vegetable sides so you know you’ll have options.

Sampling is smart. Take small servings or “tastes” to enjoy many favorites without the crash.
You can enjoy the day, the people, and the food, without the anxiety.

11/18/2025

Fruit vs. Vegetables — Why the Difference Matters for Blood Sugar
We often hear “fruits and vegetables” lumped together, as if they impact the body the same way. They don’t.

🍓 🥦 Two ways to define them:
• Botanical: Fruit is the seed‑bearing structure of a flowering plant; vegetables are other edible parts (roots, stems, leaves, flowers). Source: Britannica.
• Culinary: Fruits are typically sweet/tart and used in sweet dishes; vegetables are usually savory. This is how most people use the terms day-to-day (but it’s not the scientific definition).

🍽️ Why this matters for your metabolic health:
• Whole fruit generally contains more naturally occurring sugars and a higher average glycemic impact than non‑starchy vegetables, so it can raise blood sugar more.
• Non‑starchy vegetables (leafy greens, broccoli, cauliflower, peppers, zucchini, cucumbers) are low in sugar and have a minimal effect on blood glucose, great for volume, micronutrients, and fiber.
👉 How I coach clients to use this:
In my Rule of Thirds framework, fruit lives in the “whole‑food carbohydrates” category, while non‑starchy vegetables get their own big share of the plate to support fiber, micronutrients, and steadier blood sugar.

🥙 Practical applications:
• Snack: carrots with a string cheese or apple + nut butter
• Lunch: big salad base (non‑starchy veg) + protein + olive oil; add a handful of berries
• Dinner: double the non‑starchy vegetables, keep fruit for dessert, and pair it with yogurt or nuts.

Want the simple visual for balanced plates? Grab my free Rule of Thirds guide:
https://www.lauraduffynutrition.com/ruleofthirds.

11/13/2025

🙆 Not Overweight but Prediabetic? You’re Not Alone.

You don’t have to overeat or be overweight to have elevated blood sugar. I often see lean clients with prediabetes or type 2 diabetes who eat a balanced diet. Prediabetes and type 2 diabetes are so often associated with overeating and being overweight that conventional approaches are not designed to fit the growing number of people who don’t fit the mold. I dig in with these clients, and we dig for root causes beyond “calories.”

Common contributors I assess:
• Macronutrient imbalance (high sugar/refined flours) → bigger glucose swings and insulin demand
• Chronic stress/cortisol → raises glucose and drives insulin resistance
• Inflammation → impairs insulin signaling
• Toxicants/“obesogens” (e.g., persistent organic pollutants) → linked with insulin resistance/diabetes risk
• Mitochondrial dysfunction → inefficient usage of glucose leads to hyperglycemia and insulin resistance
• Autoimmunity (Type 1, LADA) → adult-onset autoimmune diabetes can be misread as “type 2” in lean people

👉 What this means: If your A1c or fasting glucose is creeping up but you’re undereating or normal weight, it’s time to look under the hood and assess for stress, inflammation, mitochondrial health, toxicity burden, and autoimmune markers.

How I help: personalized nutrition (protein, healthy fat, fiber to stabilize blood sugar), nervous system support, targeted labs, and a sustainable plan. If this sounds like you, let’s talk.

Contact me today to learn more - https://www.lauraduffynutrition.com/.

Sources:
Endocrine reviews; Hackett & Steptoe, 2017
Harvard T.H. Chan; GI research
Hotamisligil, Nature, 2006
Diabetes Care, 2011
J Clin Invest, 2006; Nat Rev Endocrinol, 2018
Diabetologia, 2013

11/11/2025

Everyone blames stress for feeling "off."

But if you're constantly tired, craving sugar, or dealing with brain fog - your body might be crying out for better nutrition even if you think you're eating "healthy."

Here are 3 subtle signs your body is asking for nutritional support:
⚡ You crash every afternoon, no matter how much coffee you drink.
🍫 You can't stop thinking about sweets, especially after meals.
🧠 Your focus is scattered, and you feel mentally "foggy" most days.

Your nutrition doesn't just affect your weight. It impacts your energy production, neurotransmitter balance, blood sugar stability, and how your body handles daily stress.

The good news? You can support your body naturally through functional nutrition that addresses root causes rather than just symptoms.

This is exactly what I help my clients discover - how to use food as medicine to feel energized, focused, and balanced again.

Ready to stop feeling like you're running on empty? https://www.lauraduffynutrition.com/

11/06/2025

🚨 HIDDEN ARTIFICIAL SWEETENERS: They're lurking in more foods than you think!

After sharing my latest blog about how artificial sweeteners may be sabotaging your mental health, so many of you asked: "Where are these chemicals hiding?"

The answer might surprise you. It's not just diet sodas. Artificial sweeteners like aspartame, sucralose, and acesulfame potassium are in foods you'd never suspect.

Swipe through to see the most common hiding spots 👉

Your brain deserves better than these laboratory chemicals that disrupt neurotransmitter production and gut health.

Ready to clean up your pantry?

Start by reading labels and looking for these ingredients:
• Aspartame (Equal)
• Saccharin (Sweet ‘N Low)
• Sucralose (Splenda)
• Acesulfame potassium (Ace-K, Acesulfame-K)
• Neotame (derived from Aspartame)
• Advantame (combination of Aspartame and vanillin)

Read my full blog about the research on artificial sweeteners and mental health - https://www.lauraduffynutrition.com/post/the-artificial-sweetener-deception-how-these-safe-sugar-substitutes-may-be-sabotaging-your-mental.

11/04/2025

🦋 Your thyroid is your metabolic control center—and it needs specific nutrients to function properly.

If you're struggling with fatigue, weight gain, brain fog, or feeling cold all the time, your thyroid might not be getting the nutritional support it needs. And here's the catch: restrictive dieting makes this worse!

⚙️ Essential nutrients your thyroid needs:
• Iodine (seaweed, fish, dairy)
• Selenium (Brazil nuts, fish, eggs)
• Iron (grass-fed beef, clams, spinach)
• Zinc (oysters, pumpkin seeds, beef)
• Copper (shell fish, dark chocolate, nuts)
• Magnesium (leafy greens, nuts, seeds)
• Vitamin A (egg yolks, sweet potatoes, carrots)
• Vitamin B12 (animal proteins, dairy, eggs)

🚨 The restriction trap:
When you eat less food, you consume fewer of these critical nutrients. Your thyroid can't make hormones without the raw materials, so your metabolism slows down as a protective mechanism.

✅ The solution:
Eat nutrient-dense whole foods that provide these thyroid-supporting nutrients. Your metabolism needs adequate nutrition to function optimally—not restriction!

This is yet another reason why "eat less" isn't the answer for sustainable weight management. Your thyroid needs proper fuel to keep your metabolism running strong.

Source: Knezevic, J., et al. "Thyroid-gut-axis: how does the microbiota influence thyroid function?" Nutrients 12.6 (2020): 1769.

10/30/2025

⚠️ New blog post: The Artificial Sweetener Deception: How These "Safe" Sugar Substitutes May Be Sabotaging Your Mental Health
Despite being marketed as "safe," research shows aspartame may be sabotaging your mental health at levels BELOW what the FDA considers acceptable.

🧠 What the research reveals:
• Increased depression and irritability
• Cognitive dysfunction and memory problems
• Disrupted neurotransmitter production
• Gut microbiome damage affecting the gut-brain axis
• Potential long-term neurological damage

The kicker? These effects happened at intake levels the FDA calls "completely safe."

Your brain deserves better than laboratory chemicals that disrupt its delicate biochemistry.

Read the full breakdown of the research and discover better alternatives in my latest blog post
https://www.lauraduffynutrition.com/post/the-artificial-sweetener-deception-how-these-safe-sugar-substitutes-may-be-sabotaging-your-mental

10/28/2025

🧠 Your mental health might be more connected to your grocery cart than you think.

New research published in Nutrients shows that greater ultra-processed food consumption is directly associated with increased risk of depression and anxiety. We're talking about a real, measurable connection between what you eat and how you feel.

🔬 But here's the hopeful part:
The SMILES trial demonstrated that when people shifted toward more nutritious whole foods, they saw significant improvement in depression, and 32.3% of participants achieved complete remission!

❌ Ultra-processed foods linked to mental health issues:
• Packaged snacks and cookies
• Sugary drinks and energy drinks
• Fast food and processed frozen meals
• Processed meats and instant foods

✅ Foods that support mental wellness:
• Fresh vegetables and fruits
• Quality proteins (fish, eggs, grass-fed meat)
• Nuts, seeds, and legumes
• Healthy fats and whole grains

Your brain is an organ that needs proper nutrition to function. When we feed it processed chemicals instead of real nutrients, it struggles to produce the neurotransmitters you need for a stable mood and mental clarity.

Ready to eat for better mental health? Your brain will thank you! 🧠✨

Source: Lane, M.M., et al. "Ultra-processed food exposure and adverse health outcomes." Nutrients 14.13 (2022): 2568.

10/23/2025

🔥 The hidden inflammation in your body might be coming from an imbalance you never knew existed.

The Standard American Diet has completely flipped our omega-6 to omega-3 ratio from the healthy 1:1 our ancestors had to an inflammatory 17:1 ratio today. This imbalance is driving chronic inflammation that affects everything from your mood to your metabolism.

⚖️ Here's what's happening:
• Omega-6 fatty acids (from processed foods, vegetable oils) → create PRO-inflammatory compounds
• Omega-3 fatty acids (from fish, walnuts, flax) → create ANTI-inflammatory compounds
We need some omega-6 fatty acids, but when this ratio is out of balance, your body stays in a chronic inflammatory state that can contribute to depression, anxiety, brain fog, and metabolic dysfunction.

❌ High omega-6 sources to limit:
• Vegetable oils (soybean, corn, canola)
• Processed and packaged foods
• Fast food and fried foods
• Conventional grain-fed meats

✅ Omega-3-rich foods to emphasize:
• Wild-caught fatty fish (salmon, sardines, mackerel)
• Grass-fed meats and pasture-raised eggs
• Walnuts, chia seeds, and flaxseeds
• Fish oil and algae-based omega-3 supplements

The solution isn't complicated: eat more whole, unprocessed foods that naturally contain the right balance of fats your body needs.

Source: Simopoulos, A.P. "The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases." Experimental Biology and Medicine 233.6 (2008): 674-688.

10/21/2025

The Aspartame Problem

⚠️ That "diet" soda might be messing with more than just your taste buds.

Aspartame has been controversial since its FDA approval, and new research is showing why we should be concerned. Studies reveal that aspartame consumption is associated with increased irritability, depression, and cognitive dysfunction.

🧬 Here's what happens in your brain:
Unlike natural protein, aspartame elevates phenylalanine and aspartic acid levels in the brain, which can inhibit the synthesis of crucial neurotransmitters like serotonin, dopamine, and norepinephrine. These very chemicals regulate your mood and mental function.

📊 Research findings:
• Increased irritable mood and depression
• Worse performance on cognitive tests
• Elevated cortisol (stress hormone) levels
• Potential neuronal damage from chronic use

🤔 The kicker? These effects occurred at levels well below the FDA's "acceptable daily intake."

✅ Better alternatives:
• Sparkling water (flavored or plain)
• Herbal teas (hot or iced)
• Water with cucumber, fruit, or a splash of real fruit juice
• Stevia or monk fruit in moderation

Your brain deserves better than artificial chemicals. Choose real food for real mental wellness.
Sources: Lindseth, G.N., et al. "Neurobehavioral effects of aspartame consumption." Research in Nursing & Health 37.3 (2014): 185-193.

10/16/2025

🍂 Fall vibes got you thinking about turkey? Let's talk about why that Thanksgiving sleepiness might actually be your brain saying "thank you!"

Turkey gets all the credit for tryptophan, but here's what's really happening: your body uses tryptophan (an amino acid) to make serotonin—your "feel good" neurotransmitter that helps with mood, sleep, and those cozy fall feelings. 😴✨

🧠 But here's the plot twist:
Tryptophan can't work alone! Your brain needs a whole team of nutrients to turn it into serotonin:

🥩 Tryptophan sources (not just turkey!):
• Chicken, fish, eggs
• Pumpkin seeds (hello, fall!)
• Cheese and Greek yogurt
• Beans and lentils

🌟 The supporting cast your brain needs:
• Vitamin B6 (sweet potatoes, chickpeas, salmon)
• Folate (leafy greens, Brussels sprouts, asparagus)
• Magnesium (pumpkin seeds, dark chocolate, spinach)
• Iron (grass-fed beef, dark leafy greens, lentils)
• Zinc (oysters, pumpkin seeds, beef)

🍽️ Perfect fall meal combo for serotonin support:
Roasted chicken thighs with roasted sweet potatoes, Brussels sprouts, and a side of sautéed spinach with pumpkin seeds. Finish with a square of dark chocolate!

🎃 Fall meal idea:
Mood-Boosting Pumpkin Seed Crusted Salmon
• Wild-caught salmon (tryptophan + B6)
• Crushed pumpkin seeds (magnesium + zinc)
• Served over massaged kale salad (folate + iron)
• With roasted butternut squash (B6 + fiber)

💡 The takeaway:
Instead of just focusing on tryptophan, think about nourishing your whole serotonin pathway! Your mood (and your taste buds) will thank you.

What's your favorite fall comfort food that happens to be brain-nourishing? Drop your ideas below! 👇

10/14/2025

🚫 Stop‼️ Eating. Less. Is. Not. The. Answer.

I know this goes against everything you've been told, but hear me out—the research is absolutely on my side, and what I'm about to share might completely change how you think about weight loss and health.

🔬 The science that changes everything:
A groundbreaking study published in Obesity followed contestants from The Biggest Loser for 6 years. After significantly cutting calories for the show, their metabolisms remained suppressed by an average of 500 calories per day. Their bodies were literally burning 500 fewer calories than they should have been—permanently. Six years later, they still had to eat like they were on a diet just to maintain their weight.

📊 But here's what's even more shocking:
Research in The American Journal of Clinical Nutrition shows that people with higher insulin levels had significantly slower weight loss, even when eating the exact same number of calories as those with lower insulin levels. Translation: It's not about the calories—it's about the HORMONES.

🚨 The hidden danger of "eating less":
When you restrict calories, you're not just eating less food—you're consuming fewer of the vitamins and minerals your body desperately needs to function. Research on restrictive diets consistently shows they're deficient in micronutrients. Even the "healthy" DASH diet only provides 100% of the RDI for just over half (14 out of 27) of essential micronutrients!

⚙️ Here's why micronutrients matter for weight loss:
Your body needs a steady supply of vitamins and minerals for:
• Mitochondria to turn food into cellular energy (no nutrients = sluggish metabolism)
• Thyroid hormone synthesis and conversion (thyroid sets your metabolic rate!)
• Neurotransmitter production (serotonin, dopamine—your mood and cravings depend on these)
• S*x hormone synthesis (testosterone, estrogen, progesterone for metabolic health)
• Strong bones and muscles (muscle tissue burns more calories at rest)

⚡ The vicious cycle of "eating less":
• Your metabolism slows to match your intake (survival mode activated)
• Your brain doesn't get nutrients to make neurotransmitters (mood crashes, cravings spike)
• Stress hormones increase (cortisol promotes belly fat storage)
• Hunger hormones go haywire (ghrelin ⬆️, leptin ⬇️)
• Your body hoards every calorie like it's preparing for famine
• You get hungrier and more miserable while your metabolism gets slower

✅ What actually works (and the research proves it):
• Eating foods that balance insulin and blood sugar
• Supporting your metabolism with adequate protein (muscle preservation = higher metabolic rate)
• Focusing on nutrient density, not calorie restriction
• Working WITH your hormones, not against them
• Nourishing your body so it feels safe to release stored fat

💡 The truth your body wants you to know:
Your body is incredibly intelligent. When you restrict calories, it adapts to survive by slowing everything down. But when you nourish it properly with nutrient-dense foods, it can access stored fat naturally because it doesn't think you're starving.

🎯 Bottom line: Nutrition isn't about restricting calories for weight loss—it's about nourishing your body for optimal health. When your body has what it needs to function properly, weight management becomes so much easier.

Ready to stop fighting your metabolism and start healing it instead? 💪

Sources:
Fothergill, E., et al. "Persistent metabolic adaptation 6 years after 'The Biggest Loser' competition." Obesity 24.8 (2016): 1612-1619.
Cornier, M.A., et al. "Insulin sensitivity determines the effectiveness of dietary macronutrient composition on weight loss." Obesity Research 13.4 (2005): 703-709.
Calton, J.B. "Prevalence of micronutrient deficiency in popular diet plans." Journal of the International Society of Sports Nutrition 7 (2010): 24.

Laura Duffy Nutrition

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