https://lauraduffynutrition.com/

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

12/18/2025

Repost: Daily steps and disease risk, credit to Mark Hyman, MD (https://www.facebook.com/drmarkhyman)

Love this reminder from : a new meta-analysis in The Lancet Public Health pooled data from 57 studies (160,000+ people) and found:
- Around 7,000 steps/day = 47% lower all-cause mortality, 25% lower heart disease risk, 38% lower dementia risk
- Biggest benefits began at just 5,000–7,000 steps/day
- Every extra 2,000 steps was linked to lower disease risk

The average American walks fewer than 5,000 steps, meaning most of us are closer to the “sweet spot” than we think. If you can, aim for 5,000–7,000 steps daily and build from there. Pair steady movement with balanced meals (Rule of Thirds) for a powerful, realistic health foundation.

The reason is not “eat less, move more”, or “calories in, calories out”. Human bodies were made to move! Humans used to move all day to hunt food, forage food, prepare food, carry water, make tools, make clothing, and build and maintain shelters. Sitting all day at a computer is a lifestyle change consistent with modern times, and research has proven that it’s not good for our bodies.

So walk, run, dance, skip, or even do chores. Movement is good for us, whatever it looks like!
What’s your step goal this week? https://www.lauraduffynutrition.com/

Sources
• Mark Hyman, MD — Facebook post summarizing findings
• The Lancet Public Health — large meta-analysis of daily steps and health outcomes (57 studies; >160,000 participants)

12/17/2025

Why some people get more calories from the same high‑fiber meal

New research shows your gut microbes may change how many calories you absorb from fiber. People whose microbiomes produce more methane (from microbes called methanogens) extracted more energy from high‑fiber diets than low‑methane producers, measured in whole‑room calorimeters over six days per diet.

What this means
-Same fiber‑rich meal ≠ same calories for everyone
-High‑fiber foods are still beneficial, but responses vary by microbiome
- Methane output could become a biomarker to personalize nutrition

Key details
- Higher methane → higher short‑chain fatty acids (SCFAs) → more absorbable energy
- Effects were seen even when protein, carbs, and fat were matched across diets
- Processed, low‑fiber diets still led to more calories absorbed overall

The constipation paradox
- In people with methanogen overgrowth (often called intestinal methanogen overgrowth, IMO), more fiber, especially fermentable fibers, can worsen constipation and bloating.
- In practice, I often see lean, “fiber‑doesn’t-help” clients feel better on lower‑fiber or even carnivore approaches; every time I’ve run stool testing in these cases, methanogen overgrowth has been present.
- Translation: if fiber makes your constipation worse, your microbiome, not your willpower, may be the issue.

Practical takeaways
- Keep eating fiber for metabolic and gut benefits; most people do well with it.
- Personalization matters: if you don’t respond as expected, or constipation/bloating worsens, ask about methane breath testing or comprehensive stool testing.

Work with a clinician to tailor fiber type/amount and address methanogen overgrowth if present.

Sources
Arizona State University summary via ScienceDaily: “Your gut microbes might be turning fiber into extra calories” (Oct 24, 2025) — www.sciencedaily.com/releases/2025/10/251024041819.htm
Dirks B et al. “Methanogenesis associated with altered microbial production of short‑chain fatty acids and human‑host metabolizable energy.” The ISME Journal (2025). DOI: 10.1093/ismejo/wraf103
Pimentel M et al. “Methane… slows intestinal transit.” Am J Physiol Gastrointest Liver Physiol (2006):

12/11/2025

Vitamin D drops in winter—don’t forget its partner, magnesium

As we head into the darker months, a quick reminder: vitamin D and magnesium work together. If your vitamin D stays low despite supplements, magnesium might be the missing piece.

What the research shows: “Enzymes that synthesize and metabolize vitamin D are magnesium dependent.” [1]

• In that trial, magnesium changed vitamin D metabolism and boosted 25(OH)D when baseline levels were around insufficiency; overall, “optimal magnesium status may be important for optimizing 25(OH)D status.” [1]

• Most Americans fall short: “79% of US adults do not meet their Recommended Dietary Allowance of magnesium.” [1]

• Testing tip: Serum magnesium isn’t very helpful—“serum magnesium concentrations have little correlation with total body magnesium stores.” Consider RBC magnesium for a better picture. [2]

What to do
• Get labs: 25(OH)D and RBC magnesium (work with your clinician).
• Eat magnesium-rich foods daily: pumpkin seeds, almonds/cashews, chia seeds, leafy greens, beans/lentils, dark chocolate.
• If needed, use a well-tolerated magnesium form (e.g., glycinate, citrate) and recheck levels; pair with vitamin D as advised by your provider.

If you’re struggling with chronically low vitamin D, supporting magnesium first may help your vitamin D do its job—especially in winter.

Sources:
Dai Q, Zhu X, Manson JE, et al. “Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial.” The American Journal of Clinical Nutrition. 2018;108(6):1241-1251. PMCID: PMC6693398. https://pmc.ncbi.nlm.nih.gov/articles/PMC6693398/
National Institutes of Health, Office of Dietary Supplements. “Magnesium — Fact Sheet for Health Professionals.” https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

12/09/2025

Magnesium and Heart Health — Important new evidence

Credit for inspiration: The Healthy RD (Facebook)

A large U.S. Veterans “target trial” found that self‑reported magnesium supplement use in people with newly diagnosed heart failure was “associated with a significantly reduced risk of all‑cause hospitalization and death” [1]

What this means: Research is increasingly showing how important magnesium is for cardiovascular health—and most people aren’t getting enough. According to the NIH, nearly half of Americans consume less than the estimated average requirement for magnesium. [2]

Magnesium is used in multiple pathways that impact cardiovascular health. It’s essential for muscle contraction (i.e. the heart muscle), regulating blood pressure, and blood glucose regulation (which is associated with cardiovascular health). Insufficient magnesium is associated with a higher risk of diabetes, hypertension, cardiac arrhythmias, and sudden cardiac death. [2]

Consuming sufficient magnesium is critical! I use a food first approach in my practice, but supplements can help:
- Magnesium‑rich foods: pumpkin seeds, almonds, cashews, leafy greens, beans/lentils, dark chocolate
- Magnesium supplements: multiple different kinds to choose from, like magnesium oxide, magnesium citrate, magnesium glycinate, magnesium malate, and magnesium threonate. Each has unique benefits and considerations.

This is exactly the kind of root cause, nutrient‑focused care I focus on with clients. Food first, use testing and symptoms to identify areas or pathways that need support, and supplement with the right nutrients as needed.

Sources:
[1] “Magnesium Supplements and Risk of Hospitalization and Death in Veterans with Incident Heart Failure,” Nutrients (MDPI). https://mdpi.com/2072-6643/17/23/3687
[2] NIH ODS: “Magnesium — Fact Sheet for Health Professionals”. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

12/04/2025

https://www.facebook.com/share/p/1SMxaYLAzM/

Great post by that makes several great points!

In my practice, the most common low or suboptimal nutrients I see are:
✔️ Magnesium
✔️ Vitamin D
✔️ Iron (especially in women)
✔️ Zinc
✔️ B vitamins (B1/thiamine, B6, B12)
✔️ Omega-3 fatty acids

These insufficiencies occur in people eating a “normal” diet because they're not eating enough nutrient-dense foods, not absorbing nutrients well, have genetic polymorphisms, or simply because our food supply has become depleted of nutrients.

Why this matters: these nutrients support energy production, mood and sleep, blood sugar balance, cardiovascular health, thyroid function, and immune resilience. When these nutrients are insufficient, people often report fatigue, anxiety/low mood, poor sleep, brain fog, cravings, and slower recovery.

About supplements: they aren’t the wild west. In the U.S., dietary supplements are regulated under DSHEA; the FDA oversees Good Manufacturing Practices, labeling, and post‑market safety. Look for brands that use third‑party testing (e.g., USP, NSF, Informed Choice) and share Certificates of Analysis. Sources: “FDA regulates dietary supplements under a different set of regulations than those covering conventional foods and drug products.” — U.S. FDA; NIH Office of Dietary Supplements.

My approach to encourage nutrient sufficiency:
Food first (protein, healthy fats, colorful plants, minerals)
Targeted labs and symptom assessment
Evidence‑based supplementation when needed, from third‑party‑tested brands

If you’re wondering which nutrients YOU might be low in, let’s chat. Book a free 15‑minute discovery call—link in bio.

Sources
• U.S. Food & Drug Administration — Dietary Supplements: regulation and GMP overview
• NIH Office of Dietary Supplements — Fact Sheets (Magnesium, Vitamin D, Iron, Zinc, B Vitamins, Vitamin E, Omega‑3s)

Note: Always consult your healthcare provider before starting supplements, especially for iron or fat‑soluble vitamins.

12/02/2025

Hidden heavy metals in protein powders? Get the scoop on the recent Consumer Report.

Recent testing shows many plant-based protein powders have a higher lead content than whey, and one product contained 7.7 mcg of lead per serving. For adults, that’s almost an entire day’s lead exposure allowance in one protein shake; for kids, it can be several times the amount considered safe to consume each day.

❓ But what is a “safe” amount of lead to consume each day?

👉 According to the European Food Safety Authority (EFSA), “there is no threshold below which lead exposure can be considered safe” due to its neurotoxic effects.

Yet, consuming some amount of lead each day is unavoidable since plants absorb heavy metals, like lead, from soil when they absorb essential minerals.

📈 Thresholds for lead consumption have been set based on the amount of lead that has been found to cause neurological, kidney, and blood pressure changes, but what are these thresholds and how do they compare to the amount of lead found in protein powders?

Read my new blog post to learn about:
✅ The threshold used to measure lead in protein powders in the recent Consumer Report, and how it differs from various government standards
✅How the amount of lead found in common protein powders differs from lead consumed each day from food
✅ Why plant-based protein powders have considerably more lead than dairy-based protein powders
✅ Brands and types of protein powders that are low in lead
✅ If you can and should incorporate protein powders into your diet

Read the full breakdown, numbers, and practical tips:
https://www.lauraduffynutrition.com/post/the-hidden-heavy-metal-problem-in-protein-powders-why-plant-based-isn-t-always-better

11/27/2025

Happy Thanksgiving

Grateful today for this community, clients, colleagues, friends, and families who have entrusted me with your health journey. Wishing you a day of connection, delicious food, and true rest. Enjoy every bite and every moment!

11/25/2025

“Breakfast” shouldn’t be dessert !

I attended an event last weekend, and the “breakfast” was powdered mini donuts, granola bars, juice, sweetened coffee creamer, a small bowl of fruit… and zero protein or veggies.

What that typically looks like in sugar: 🍩 🧃
• Powdered mini donuts (about a 3 oz pack): ~30–40 g sugar
• Granola bar (1 bar): ~10–12 g sugar
• Orange juice (12 oz): ~33 g sugar
• Sweetened coffee creamer (2 Tbsp): ~10 g sugar

Total: roughly 80–95 grams of sugar before 9 a.m.

Why this matters: ❤️
• The American Heart Association’s limit for added sugar is “no more than 25 g/day for women and 36 g/day for men”, but many Americans blow past that at breakfast alone.
• Juice without fiber raises blood sugar more than whole fruit.
• A high-sugar breakfast can lead to a mid‑morning crash, cravings, and focus issues—especially without protein, healthy fat, and fiber to steady blood glucose.

So what does a nutritious, balanced breakfast look like? Use my Rule of Thirds! 🥗

Build your plate (or bowl) with Protein + Vegetables + Whole‑food Carbs, plus healthy fats.

Swap ideas:
• Greek yogurt (unsweetened) + berries + chia + nut butter + side of cherry tomatoes
• Egg scramble with spinach and peppers + avocado + side of berries
• Cottage cheese + cucumber slices + sliced apple with almond butter and cinnamon
• Smoothie made with protein powder, spinach, berries, chia, and unsweetened milk

Grab the free visual guide: https://www.lauraduffynutrition.com/ruleofthirds

Sources (for typical sugar amounts and guidance)
• USDA FoodData Central: orange juice (12 oz ≈ 33 g sugar), granola bars, powdered donuts, sweetened coffee creamers
• Harvard T.H. Chan School of Public Health, The Nutrition Source: Fruit vs. fruit juice; glycemic impact
• American Heart Association: “Recommended added sugar limits” (25 g/day women; 36 g/day men)

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/

Laura Duffy Nutrition

12/18/2025

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