The Complete Guide to the Low FODMAP Diet Gentlemen, not sure if you have heard of the low FODMAP diet but it is a dietary approach designed to help manage the symptoms of medically diagnosed Irritable Bowel Syndrome (IBS) and other functional gastrointestinal disorders. A low FODMAP diet is a temporary eating plan that involves restricting, and then systematically reintroducing, certain types of carbohydrates that are known to cause digestive distress in some individuals. I've linked above a guide that I drafted a few months back for a client, but have taken the liberty of aligning the appearance to the StrongDad Starter Guide.

This has been part of my daily nutrition recently! Now I know it doesn’t look great in the photo but it tastes AMAZING!!! 😍 2 x Toasted sourdough bread Butter 140g cooked chicken breast (seasoned and cooked in the air fryer) A little ketchup 510 calories 53g of protein 👌

The lead on protein powders has completely shocked me 😮‍💨

Guys - a new report from Consumer Reports found that a ton of popular protein powders are contaminated with lead. And the ones marketed as "clean" are the worst offenders: - Naked Nutrition Vegan Mass Gainer had 1,570% of the daily safe limit for lead. - Huel Black Edition had 1,290% of the daily safe limit. It's wild because plant-based proteins were found to have 9x more lead than whey on average. The whole industry is unregulated, so companies aren't required to test for this stuff. What to do: 1. Check your brand. If you're using one of the high-lead products, I'd seriously consider tossing it. 2. Ask for proof. Publicly ask your protein company to share their heavy metal test results. 3. Prioritise real food. This is a good reminder that supplements can have hidden risks. This is a huge deal for anyone serious about their health. What brand are you using? Have you ever thought about this before?

When most people think about getting stronger, they focus on training and protein. But a new study published in the Archives of Gerontology and Geriatrics in May 2025 shows there's more to it. Micronutrients play a bigger role than we once thought. This large-scale genetic study found strong links between certain nutrients and muscle mass, strength, and mobility. The standout players with direct causal evidence from this study were Magnesium, zinc, and omega-3 fatty acids. Here’s what the study uncovered and how it can help shape your training and nutrition. What the Study Looked At... The research team used something called Mendelian randomisation. It’s a way of using genetic data to test cause-and-effect relationships. Instead of just spotting trends, it asks: are people genetically set up to have more of these nutrients, and if so, do they have better muscle health? This study specifically looked at five physical traits tied to sarcopenia: - Grip strength - Physical activity levels - Walking pace - Ability to walk or cycle for 10 minutes unaided - Adjusted lean muscle mass (especially in the limbs) They tracked seven nutrients: 1. Magnesium 2. Zinc 3. Calcium 4. Iron 5. Selenium 6. Phosphorus 7. Omega-3 fatty acids What They Found... 1. Magnesium protects muscle mass. People with higher magnesium levels were more likely to have more lean muscle. It’s linked to better muscle retention and supports strength as we age. 2. Zinc helps with movement and energy. Zinc was tied to higher physical activity and faster walking pace. It appears to support overall movement and stamina. 3. Omega-3s had a nuanced result. Surprisingly, this study found a link between higher omega-3 levels and lower lean muscle mass. While this specific finding warrants further research to understand factors such as dosage, inflammation, or overall diet quality, it's crucial to remember its broader importance for health. Beyond muscle mass, omega-3s are vital fatty acids that supercharge your heart, brain, eyes, and joints while fighting inflammation throughout your body.