Anti-inflammatory nutrition has gained traction for its ability to combat chronic diseases, enhance recovery, and support peak physical and mental performance. Central to this approach is the regulation of reactive oxygen species (ROS), highly reactive molecules that are produced naturally in our bodies. When managed properly, ROS contribute to cellular adaptation and defense, but in excess, they lead to oxidative stress, which is a significant driver of inflammation. By adopting an anti-inflammatory diet rich in antioxidants and phytonutrients, we can optimize ROS levels, protect cellular health, and promote overall wellness.

Phytochemicals act as important antioxidants and induce hormesis—the adaptive stress-resistant process we are seeking to positively adapt to stress. These phytochemicals are potent free-radical scavengers and anti-inflammatory agents.

We all know that the macro-nutrients protein, carbohydrates and fats are all essential contributors to a healthy diet. To help you craft your nutrition plan, I want to remind you about adding healthy fats to your diet as fats still get a bad rap.

Nutrition plays a key role in helping your body and brain to heal, repair, recover and regenerate via the inflammatory process. To help with that process, here are some ideas to help you spark your recovery and regeneration through food.

There is a key to helping us to shift from surviving to thriving. This is where we still experience stress, but we have practices in our days that help us to recover, recharge and positively adapt so that stress leads to growth rather than burnout.

One way to turn the key and unlock adaptation and growth is to use the foods that we eat to help us to heal and repair our bodies and brains. We can think of nutrition as healing.

Today, we explore how proper nutrition can optimize health and energy. Mitochondria are essential for producing the energy that powers every cell in your body, playing a crucial role in overall health, vitality, and performance. By understanding the key nutrients that fuel these vital organelles, you can make informed dietary choices that enhance your wellbeing and supercharge your performance.

The foods we eat play a pivotal role in either exacerbating or alleviating inflammation. Adopting an anti-inflammatory diet is a powerful strategy to reduce the risk of chronic inflammation and its associated diseases.

Intermittent fasting (IF) is a health and wellness strategy gaining popularity for its potential benefits in preventing or treating various conditions such as cardiovascular disease, diabetes, cancer, obesity, and dementia.

One of the topics we're often asked about is fruit. Since fruit is high in sugar, is it okay to eat?

While fruit is high in sugar, it’s also high in fibre which helps to slow down digestion and stabilize blood sugar. You just have to make sure you’re eating the entire fruit, including the skin or peel to get all of the benefits!

Everyone knows that alcohol isn’t exactly healthy. But how much is too much? Is having the occasional drink so bad. This week we’ll dive deeper into the effects of alcohol and how to limit your consumption in a “drinking encouraged” society.

Nuts and seeds are an important part of a healthy diet. Nuts are the hard shelled “fruit” of certain plants and seeds are a small plant enclosed inside a seed coat. Both are a great source of healthy fats, protein, and fibre - the three main things we need to keep our blood sugar stabilized.

Often when people think of carbs they think of pizza, baked goods, and processed foods. But there are many sources of carbohydrates that are healthy and important for disease prevention and optimal performance. Today we’re going to discuss the third and final macronutrient, and how we can incorporate healthy sources of carbohydrates into our diet every day.

Post-workout nutrition is almost as important as the workout itself. Just like sleep, good nutrition is essential for recovery. Prioritizing post-workout nutrition will help you take advantage of the work you just did, help you feel good for the rest of the day, and help you recover faster for your next workout!

Having a good pre-exercise meal or snack will make a huge difference to your exercise performance and will help avoid gastrointestinal discomfort during exercise. But what about fuel during your workout?

A question that comes up a lot is ‘what and when should I eat before my workout?’ The timing and composition of your nutrition can make huge differences to your athletic performance. Understanding how to fuel your body is important for everyone - whether you are an elite athlete or if you just want to be healthy enough to run around with your kids.

Chronic inflammation is associated with almost all chronic diseases, including diabetes, Alzheimer’s disease, cardiovascular disease, cancer, and obesity. Inflammation is also elevated in individuals suffering from mental illnesses such as depression and anxiety. However, inflammation in itself isn’t bad. Inflammation is a normal process that, in small amounts, helps the body heal. But chronic inflammation can be damaging and lead to health problems.

In today’s fast paced world of work, family, and other commitments, it can be hard to stick to a healthy meal plan. It’s much easier to grab a chocolate bar on your way out the door or order take out instead of cooking after a busy day at the office. One of the biggest challenges for people is getting enough vegetables and fruits into their diet. But vegetables and fruits - and vegetables in particular - are so important for health.

Just like healthy fats and carbohydrates, high quality proteins are an important part of a balanced diet. This week we’re going to dive into what proteins are, why they’re so important for health, and how you can incorporate both animal and plant-based proteins into every meal.