Anna Cortesi RD | MSc | PhD (c)

Clinical Dietitian & Longevity Nutrition Specialist, PhD Candidate | Metabolic, Hormonal & Regenerative Health | Global Private Advisory

[Kip Kitchen @kipkitchen]

"Cow’s milk has significantly higher impacts than plant-based alternatives across all metrics. It causes ~3x as much greenhouse gas emissions; uses ~10x as much land; 2x to 20x as much freshwater."

https://t.co/jgsbofr9FQ #food #health

[Medthority @Medthority]

Watch expert insights from Andrew Mumford on the need for urgency when recognising symptoms of severe congenital protein C deficiency (SCPCD), including the key clinical features to look out for

[Robert Lufkin MD @robertlufkinmd]

I taught medical students that insulin resistance is a mystery. It's not.

A new study in Science Advances just identified the molecular trigger - mitochondrial oxidative stress.

Here's what they found:
> Lipid overload floods mitochondria with reactive oxygen species
> This blocks GLUT4 - the glucose transporter your muscles need
> Result: your cells can't absorb sugar, even when insulin is screaming at them
> Targeting mitochondrial oxidants improved insulin sensitivity by ~30%

This is the smoking gun for Type 2 diabetes.

We've spent decades blaming sugar and willpower. The real culprit is broken mitochondria - your cells' power plants drowning in metabolic waste.

Fix the mitochondria, fix the insulin resistance. It's that direct.

Full breakdown coming on the Health Longevity Secrets podcast.

#InsulinResistance #Mitochondria #MetabolicHealth #Diabetes #Longevity

Source:
https://t.co/LPZjEx07Lb

[Moosa @questmoosa]

Not many people know this but vitamin C supplementation after exercise rapidly clears cortisol and enhances recovery

[VegNews @VegNews]

Nothing matches the feeling of walking into an all-vegan cheese shop for the first time. It's kind of amazing.
https://t.co/7MaTlr1ku9

[British Dietetic Association @BDA_Dietitians]

This #WorldOsteoporosisDay, take a look at our top tips on how to manage osteoporosis through diet.

Our fact sheet explains how you can make your diet bone-friendly: https://t.co/TTh7e79alI

[British Dietetic Association @BDA_Dietitians]

Dietitians can now access the latest advice for the dietary treatment of chronic constipation in adults, thanks to new BDA dietary guidelines. https://t.co/Nq5hZkRLU4

[Tom Coughlin @tecoughlin]

Sodium intake for athletes: before, during and after exercise🧂

This new review paper compiled the best scientific evidence to examine common rationales given by coaches, athletes and practitioners for sodium intake 🔍

Here are the key findings ⬇️

PRE-EXERCISE 🧂

💧 Increases ad libitum fluid intake & improves hydration ➡️ supported by evidence; especially useful for athletes who often start training or competition dehydrated

🧠 Multi-day sodium loading is unnecessary ➡️ kidneys regulate sodium balance quickly; acute loading (<4 h) is more effective than chronic intake

🧃 Improves pre-exercise fluid retention ➡️ adding sodium (≥100 mg Na��� / 100 mL fluid) helps maintain euhydration / hyperhydration when paired with 5–10 mL·kg⁻¹ fluid 2–4 h before exercise

👅 Palatability limits ➡️ solutions above ~120 mg Na⁺ / 100 mL (as NaCl) may taste unpalatable and reduce voluntary fluid intake

�� Recommendation ➡️ Use sodium acutely (e.g., 275–420 mg Na⁺ / 100 mL) in the 2–4 h before exercise if euhydration is difficult to achieve

DURING EXERCISE 💦

🧃 No single optimal sodium concentration ➡️ beverage sodium doesn’t significantly affect intestinal fluid or glucose absorption

💧 Supports thirst and fluid intake ➡️ may increase ad libitum fluid intake in long or hot sessions, but excessive sodium doesn’t cause dangerous over-drinking

🦵 Limited link to cramp prevention ➡️ evidence for preventing exercise-associated muscle cramps (EAMC) is weak and inconsistent

⚖️ Helps maintain plasma sodium concentration ➡️ replacing >70% but <100% of both fluid and sodium losses can prevent a fall in [Na⁺]plasma and maintain total body water (TBW)

🚫 No direct performance benefit ➡️ unless improved sodium balance also leads to better hydration; performance effects are secondary to fluid balance

✅ Recommendation ➡️ Replace 70–100% of fluid losses with moderate sodium intake; focus on hydration and palatability (“season to taste”). Sweat testing rarely needed outside ultra-endurance

POST-EXERCISE 🏁

💧 Enhances fluid retention ➡️ when rehydrating with low-energy beverages, sodium improves fluid retention; less relevant if rehydration includes food or nutrient-dense drinks (e.g., milk)

🧠 Full sodium replacement unnecessary ➡️ kidneys conserve sodium post-exercise, restoring balance naturally; complete replacement not required unless rapid recovery (<24 h) is needed

⚡ Aids rehydration rate ➡️ sodium can help speed rehydration if athletes are dehydrated, but its benefit is reduced when consumed alongside meals

🏋️ Sodium restriction may limit body-mass restoration ➡️ sometimes used deliberately in weight-sensitive sports (e.g., cycling stages)

✅ Recommendation ➡️ Include sodium in fluids if rapid rehydration is required; otherwise, rely on regular dietary intake to restore sodium balance

Reference:

https://t.co/Ro3ReSFo2P

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https://t.co/eiomLjpPt2

Performance Nutrition Digest is powered by Healthspan Elite⚡️

https://t.co/x7WMHaanT4

[Nicholas Fabiano, MD @NTFabiano]

Optimism is associated with a longer life.

Stay positive.

[Anna Cortesi RD | MSc | PhD (c) @AnnaCortesi]

Eating an Avocado Daily Improves Sleep &amp; Cholesterol
A U.S. study of 969 adults with abdominal obesity found that daily avocado consumption for six months led to improved sleep and healthier blood lipids—without altering overall cardiovascular scores.
Source: Verywell Health

[Anna Cortesi RD | MSc | PhD (c) @AnnaCortesi]

Here are my top signs of eating well:

Listening to Your Body: Do you have cravings for real food, not just snacks? Your body knows what it needs.

Digestive Harmony: Happy bowels, no bloating and normal bowel movements. Smooth digestion is a telltale sign of good nutrition.

[Anna Cortesi RD | MSc | PhD (c) @AnnaCortesi]

#ClientLove #Gratitude #Appreciation

[Anna Cortesi RD | MSc | PhD (c) @AnnaCortesi]

🍭 Sugar myths debunked! Not all sugars are equal.

🔄 Balance is key. Understand the truth behind sugar and make informed, balanced choices for a healthier lifestyle. 🤔 #SugarMyths #HealthChoices #BalancedLifestyle

[Anna Cortesi RD | MSc | PhD (c) @AnnaCortesi]

📷 Did you know? Wholegrains pack a punch of essential nutrients, fiber, and antioxidants.

From improved digestion to heart health, they're your go-to for a nourished body and mind.
#HealthyEating #NutritionMatters #WellnessWednesday

[Anna Cortesi RD | MSc | PhD (c) @AnnaCortesi]

🚫 Ditch the diet mistakes!

⏰ Consistency in mealtimes, mindful portions, and hydration are your allies.

🍽️ Avoid skipping meals, control portions, and stay hydrated for a successful weight loss journey. 🥗💧

#DietMistakes #MindfulEating #WeightLossJourney

[Anna Cortesi RD | MSc | PhD (c) @AnnaCortesi]

✨Avoid the social media comparison trap! Embrace self-acceptance and improvement. Penelope Magoulianiti guides us on the path to self-love.

It's not about being someone else, but becoming the best version of yourself! 💖🌟

#SelfLoveJourney #SocialMediaReality #BeYourBestSelf

[Anna Cortesi RD | MSc | PhD (c) @AnnaCortesi]

🌱 Being healthy is not about depriving yourself of all those delicious foods because you think that it’ll ruin your diet.

#foodfreedom #healthyeating #mindfuleating

[Anna Cortesi RD | MSc | PhD (c) @AnnaCortesi]

🍽️Digest better with a five-second trick! Slow, deliberate chewing aids digestion and nutrient absorption.
👱‍♀️Boost your digestive system for a happier tummy and a mindful approach to eating.
#BetterDigestion #MindfulEating #ChewMore

[Anna Cortesi RD | MSc | PhD (c) @AnnaCortesi]

Smoothies are generally considered a healthier option, it's crucial to pay attention to the ingredients used. Adding excessive amounts of sugary fruits or sweetened yogurt can impact the overall nutritional profile.

#juicing #smoothies #juice

[Anna Cortesi RD | MSc | PhD (c) @AnnaCortesi]

Passion fuels purpose!

💼✨ Loving what you do isn't just a luxury; it's a game-changer. When you're passionate about your job, every day feels like a new opportunity to learn, grow, and make a meaningful impact.
#PassionInAction #LoveYourJob #CareerJoy #PurposeDrivenLife