One Day MD | Evidence-Based Wellness

If you're looking to build muscle, boost your performance, and make the most out of all your hard work in the gym, whey protein is the way to go. Research suggests that using whey protein powder along with resistance training can help maintain lean body mass and increase upper and lower-body strength. But walk through the aisles of any supplement store, and you'll see a wide variety of different protein types. So why whey? One of the major benefits of using whey protein is that it contains a wide range amino acids not seen in plant-based protein products, like pea or hemp proteins, says Marie Spano, M.S., sports nutritionist for the Atlanta Hawks, Braves, and Falcons. There is also an abundance of essential amino acids in whey protein, one of which is leucine. Leucine is needed to 'turn on' muscle building at a cellular level, according to Mike Roussell, Ph.D., author of The Meta Shred Diet. But keep in mind — you need to put in the work in the gym for your w...

Nutrigenomics (also known as nutritional genomics) is broadly defined as the relationship between nutrients, diet, and gene expression [1]. In simple terms, nutrigenomics is the study of how genes and nutrients interact. Although it is an emerging science requiring more investigation and information, existing studies show that some people are more at risk than others for nutritional deficiencies because of their genetic makeup. The launch of the Human Genome Project in the 1990s and the subsequent mapping of human DNA sequencing ushered in the ‘era of big science’, jump-starting the field of nutrigenomics that we know today [2]. Although much of the early ‘hype’ around nutrigenomics has not yet come to fruition, the field remains nascent and fast-moving, with the potential to lay the foundations of truly ‘personalised nutrition’ approaches tailored to individuals [3]. It also poses both ethical and regulatory challenges. There is potential for personal data to be misused, in a...

More attention than ever is being put on your gut health, and understandably so, considering a significant proportion of your immune system resides in your gastrointestinal tract.(1) As such, optimizing your gut microbiome is a worthwhile pursuit that will have far-reaching effects on your physical health and emotional well-being. Mounting scientific evidence also continues to suggest a large component of nutrition centers on nourishing health-promoting bacteria in your gut (and elsewhere in and on your body). In doing so, you keep harmful microbes in check and shore up your protection against chronic disease. Disease Begins in Your Gut ADHD,  autism , learning disabilities, obesity, diabetes 2  and  Parkinson’s disease  are but a few of the conditions found to be influenced by your gut microbiome. One 2020 scientific review 3  goes so far as to say that all inflammatory disease begins in the gut. Part of the blame is laid on excessive hygiene. In other words, w...

Credit: Shutterstock This weekend I had a direct experience with America’s insatiable appetite for sugar. At the same time, a study published in a prestigious medical journal just identified that we could save millions of lives if we just readjusted America’s packaged food sugar content. Let’s dig in. My Recent Sugar Rush This weekend, I was hanging out with my daughter for Father’s weekend and first of all, college girls can drink. In fact, I knew from the last father’s weekend two years ago to not even try to keep up. 95 pound 5 feet tall young women in college can drink 200-pound fathers into the ground. This is a physical law like gravity. At one of the several watering holes we stopped at after the big game, I ordered the same drink that everyone was having. Now in our town of Boulder, Colorado, the fitness capital of the planet earth, they automatically know to make things with a fraction of the sugar that would normally exist in other places. However, because I had spent the las...

Safety Canola oil, which is derived from hybridized forms of rapeseed, is the second-most commonly used culinary oil in the United States, after soybean oil ( Statista 2017 ). Despite this, it has acquired in some circles an undeserved reputation as unhealthy and even toxic ( Canola Council ). This misunderstanding appears to have resulted at least in part because of the high erucic acid content of unhybridized rapeseed oil (30% or more of the oil is erucic acid) and animal studies have shown that high intake of erucic acid may be harmful. However, due to extensive selective breeding, canola contains only small amounts of erucic acid (generally below 1% of the oil), which are considered non-toxic ( Food Standards Australia New Zealand 2003 ). There has also been concern that much of the canola oil on the market comes from seed varieties that have been genetically modified to be resistant to the weed-killing herbicide  glyphosate  (as is also the case with soy, corn, and other ...