https://lauraduffynutrition.com/

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

02/05/2026

🥗 Did you prefer the simplicity of the previous plate diagram to the upside down pyramid of the new Dietary Guidelines for Americans?

You’re not alone! I created my "Rule of Thirds" diagram long before the new dietary guidelines were released. It puts the whole foods recommended in the new DGA into a plate-based visual guide that makes balanced, nutritious meals ridiculously simple.

✨ What you'll find in the Rule of Thirds visual guide:
✔️ A colorful, foolproof meal-building template
✔️ Real food examples for each category (no weird ingredients!)
✔️ The healthy fats section that most people completely forget
✔️ A simple approach that works for ANY eating style

🎯 Perfect if you're:
• A busy professional who needs quick meal solutions
• A parent trying to feed their family better
• Someone who wants to eat well without obsessing over every bite
• Tired of restrictive diets that don't work long-term

The best part? This isn't about restriction, it's about balance. You'll learn to build plates that keep you satisfied, energized, and actually enjoying your food.

Whether you're meal prepping for the week or just trying to make better choices at dinner tonight, this guide makes it SO much easier.

Ready to simplify your nutrition? Download your free Rule of Thirds guide now! 👇
Link: https://www.lauraduffynutrition.com/ruleofthirds

02/03/2026

Protein vs. GLP‑1 drugs — give your body what it needs to produce GLP-1 naturally
Credit: The Healthy RD (Facebook) for spotlighting new research on protein and GLP‑1.

What the science shows

- Dietary protein stimulates endogenous production of GLP‑1 (the same satiety hormone targeted by GLP‑1 meds).
- Whey and pea protein are especially potent for increasing GLP‑1 and also support insulin response and glucose regulation.
- Dietary protein, including whey and pea protein, can reduce DPP‑4 activity, an enzyme that breaks down GLP-1, helping GLP‑1 last longer in the body.

Try this first (and still talk to your clinician if you’re on meds):
- Aim for 25–40 g protein per meal (adjust to your needs).
- Eat protein first: eggs, Greek yogurt/cottage cheese, fish, poultry, lean meats, tofu/tempeh, beans//peas/lentils.
- Pair protein with fiber and healthy fats for extra satiety.
- Optional: a small whey or pea protein shake before higher‑carb meals can improve satiety and support glucose and insulin regulation.

Bottom line: For many, more protein from real food can naturally boost satiety, support blood sugar, and protect lean muscle. No ultra‑processed snacks with added protein required.

Sources
PubMed: “Protein ingestion stimulates GLP‑1 and modulates DPP‑4 activity” (review; whey shows strong effects). https://pubmed.ncbi.nlm.nih.gov/37536867/
PubMed: “Evaluating the In Situ Insulinotropic Effects of Pea Protein Hydrolysates Mediated by Active GLP-1 via a 2D and Dual-Layered Coculture Cell Model. https://pubmed.ncbi.nlm.nih.gov/37718486/.
The Healthy RD: GLP‑1 and probiotics overview. https://thehealthyrd.com/glp1-probiotics-review-great-for-appetite-weight-and-gut-health/

01/29/2026

New 2025–2030 Dietary Guidelines — what’s great, what’s messy, and how to use them

🥗 The new DGA are shorter, clearer, and finally useful for real life. Big wins:
- Real, minimally processed foods as the foundation
-Protein + vegetables as the center of every meal
- Higher protein target (1.2–1.6 g/kg/day)
- Fry less; bake/roast/sauté/grill more
- Veg and fruit separated (more veg than fruit)
- Whole‑food fats back on the plate
- Fermented foods get a nod
- Whole grains reprioritized; emphasis on unrefined and personalization
- Explicit limit on ultra‑processed foods and added sugar

⚠️ Hot debates:
- 10% saturated‑fat cap remains (context and personalization matter)
- Animal protein emphasis vs. production concerns (push for regenerative)
- Tallow on the oil list (source/rotation/labs matter)

In the blog, I show exactly how to build plates that follow the spirit of the new DGA without overthinking it.

Read the full breakdown + how‑to:
https://www.lauraduffynutrition.com/post/the-new-dietary-guidelines-for-americans-2025-2030-meaningful-progress-controversies-how-to-apply-

01/27/2026

The “protein” health halo on ultra‑processed foods

Credit: Mark Hyman, MD, for the reminder to look past the label.

The new DGA emphasizes protein for metabolic health, muscle, and healthy aging—great. But here’s what I’m seeing in real time: food companies are slapping “PROTEIN” on ultra‑processed foods (UPF) to ride the trend (and the GLP‑1 wave). Protein waffles, protein cookies, protein Pop‑Tarts… you name it. There’s even protein foam at Starbucks!

Truth bomb:
- Adding protein to UPF doesn’t make it a health food.
- Protein doesn’t cancel out sugar, refined starches, emulsifiers, artificial flavors, and dyes.
- Many protein‑fortified UPFs still digest quickly, spike/crash blood sugar, and don’t keep you full.

Where protein really shines is in whole foods:
🥩 Meat, fish, shellfish
🧀 Cheese, Greek yogurt, cottage cheese
🥚 Eggs
🫘 Beans, lentils, peas

These foods deliver protein + micronutrients + natural satiety. That’s the point.

How to apply the DGA protein recommendations (without getting duped):
- Read past the front‑of‑pack claim; check the ingredient list.
- If it looks like a science project, it’s still UPF—even with “protein.”
- Build meals around whole‑food protein + vegetables + whole‑food carbs, with healthy fats (my Rule of Thirds).

TL;DR: “Protein Pop‑Tarts” are still Pop‑Tarts. Choose real, protein‑rich foods instead.

01/23/2026

Ultra‑processed foods are a system problem, not just a willpower problem

Credit: Mark Hyman, MD (Facebook) for highlighting The Lancet’s new multi‑paper series on ultra‑processed foods (UPFs) and public policy.

What the evidence shows
- The Lancet series synthesizing 100+ long‑term studies concludes UPFs disrupt the biological networks that keep us healthy (metabolism, gut‑brain, cardiovascular, immune).
- UPFs have become dominant worldwide—driven by powerful corporate and political strategies that prioritize profit over health.
- Education alone isn’t enough; coordinated policies that increase access to real, minimally processed foods and strengthen local food systems are needed.

Why this matters
- We won’t reverse chronic disease trends without changing the food environment that shapes daily choices.
- The biggest, fastest wins come from shifting procurement (schools, hospitals), marketing to kids, subsidies, front‑of‑pack labeling, and support for regional/regenerative producers.

What you can do now
- Build most meals from single‑ingredient foods: protein, vegetables, whole‑food carbs, healthy fats.
- Read labels; avoid long lists with flavors/dyes/emulsifiers.
- Cook more, package less. Batch‑cook protein and veggies; keep fruit, nuts, yogurt on hand.
- If you need a simple visual, use my Rule of Thirds: protein + vegetables + whole‑food carbs, with healthy fats.

If you’re interested in the policy side (and practical household swaps), drop a “YES” and I’ll send resources.

Sources
The Lancet. Series on Ultra‑Processed Foods (2024–2025): synthesis of long‑term studies on UPFs and health/policy implications.
Hall KD et al. Ultra‑processed diets cause excess energy intake and weight gain (randomized inpatient trial). Cell Metab. 2019. https://doi.org/10.1016/j.cmet.2019.05.008
Lane MM et al. Ultra‑processed food and adverse mental health outcomes (systematic review/meta‑analysis). Nutrients. 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268228/
Credit: Mark Hyman, MD (Facebook post summarizing the Lancet series)

01/22/2026

The new DGA controversies—simplified

The new DGA kept the 10% saturated‑fat cap, yet also encourages full‑fat dairy, butter, and red meat. Saturated fat is one of the most controversial topics in nutrition, so almost every expert is upset about some aspect of this recommendation.

Here’s a few things to consider:

- Risk depends on what replaces saturated fat. Replacing with refined carbs/sugar = worse; with unsaturated fats = usually better; adding saturated fat to a diet laden with sugar and refined carbs = the worst of all.

- Whole‑food fat sources behave differently than industrial formulations. We learned this with the trans fat experiment. Trans fat wasn’t better than saturated fat, as we were promised. Trans fat is now banned because of the harm it caused.

Also buzzing:
- Increased recommendations for animal protein raises CAFO concerns, understandably. Regenerative farming practices are a must for the health of our soil, farm animals, and environment.

- The recommendation to cook with tallow after olive oil made waves. FYI: tallow ≈ 50% saturated and 40–45% monounsaturated - it’s not ALL saturated fat, as most people believe. However, I don’t like to heat olive oil. Additional options for cooking oils, like avocado oil, would have been helpful.

- The new DGA states that “more high-quality research is needed to determine which types of dietary fats best support long-term health.” This is TRUE. Saturated fat is not a simple topic with one-size-fits-all implications. There are different types of saturated fat, some with different effects on the body. Individual responses to saturated fat also vary depending on genetics, health history, stress, sleep, and overall diet composition.

- Many preferred the plate diagram and found it easier to understand. I agree!

My take: Prioritize real food, focus on protein and colorful plants, keep sugar and refined carbs low, and personalize with labs.

Sources: Mozaffarian 2010; de Souza 2015; USDA FDC.

01/16/2026

The best parts of the new DGA

Big wins in the new Dietary Guidelines:
• Real food first (less ultra‑processed)
• Protein + vegetables as the center of every meal.
• Higher protein target (1.2–1.6 g/kg/day) to support satiety, muscle, mood, and healing
• Fry less; bake, roast, sauté, grill more.
• Veg and fruit separated (more veg than fruit)
• Whole‑food fats (eggs, fish, olives/avocados, nuts/seeds, dairy, meat)
• Fermented foods for gut health
• Whole grains: 2–4 servings, choose intact/whole, adjust to your needs
• Limit added sugar/sweet drinks

Use a simple plate: protein + veg + whole‑food carbs, with healthy fats. Progress > perfection.

Sources: Hall 2019 Cell Metab; Wastyk 2021 Cell; Phillips 2016; PROT‑AGE 2013.

01/13/2026

Ultra‑processed food isn’t really food

Credit: Mark Hyman, MD (https://www.facebook.com/drmarkhyman/) for highlighting a new global review of 100+ long‑term studies linking ultra‑processed foods (UPF) to harm across brain, gut, heart, metabolism, and immune function.

👉What this means
✅ UPF can overwhelm metabolism, disrupt appetite and blood sugar, inflame the brain, damage the gut barrier, and burden detox pathways.
✅ The consistent signal across large reviews and trials: swap UPF for real, minimally processed foods and health markers improve, regardless of whether you prefer
✅ Mediterranean, low‑carb, or plant‑forward patterns.

👉Simple swaps this week:
🍳Breakfast: eggs + greens + berries instead of cereal + juice
🥙 Lunch: grilled chicken/salmon bowl (veg, olive oil, potato/rice) instead of deli sandwich + chips
🍎 Snack: apple + almonds instead of a granola bar
🍲Dinner: chili or stir‑fry from whole ingredients instead of frozen entrées
💦 Drink: water, sparkling water, or unsweetened tea instead of soda

Food is information. Choose foods your biology recognizes.

What one UPF will you drop this week?

Sources
- Mark Hyman, MD (Facebook post)
- Hall KD et al. Ultra‑processed diets cause excess calorie intake and weight gain (randomized inpatient). Cell Metab. 2019. https://doi.org/10.1016/j.cmet.2019.05.008
- Rico‑Campà A et al. UPF and all‑cause mortality. BMJ. 2019. https://www.bmj.com/content/365/bmj.l1949
- Srour B et al. UPF and cardiovascular disease. BMJ. 2019. https://www.bmj.com/content/365/bmj.l1451
- Lane MM et al. UPF and depression/anxiety (systematic review). Nutrients. 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268228/

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

Laura Duffy Nutrition

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