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For athletes, recovery begins the moment exercise ends. Choices made in the hours after exercise determine how well the body repairs, adapts, and performs in the next exercise session. Strategic post-exercise nutrition is essential for optimizing glycogen restoration, muscle recovery, and hydration.

Here’s what every sports nutrition professional needs to know to help athletes refuel, rebuild, and rehydrate efficiently.

For decades, menopause was spoken about in hushed tones. It was a life stage to be endured rather than embraced. But the conversation is changing. With new research reshaping our understanding of hormonal health, cardiovascular protection, and cognitive resilience, menopause is being redefined not as the end of vitality, but as an opportunity to optimize it. Welcome to the new menopause.

Chronic Kidney Disease (CKD) is a serious health condition that affects millions of people worldwide. While various treatment strategies exist, one of the most effective yet underutilized approaches is a low-protein diet centered on plant-based proteins. Research consistently demonstrates that reducing protein intake can slow CKD progression, and substituting animal protein with plant-based sources provides additional benefits, including reduced cardiovascular risk and improved overall health outcomes.

Our diets have transformed drastically over the years. Once, food scarcity was the main concern—now, we live in a world of abundance, yet poor nutrition is a leading cause of preventable disease. Bee Wilson, author of The Way We Eat Now, states, “We are the first generation to be hunted by what we eat – calories hunt us down, even when we aren’t looking for them … The same foods that saved us from hunger are now making us sick”. How did we get here, and how can we return to better food choices?

Blue Zones are regions where people live exceptionally long and healthy lives due to shared lifestyle habits, such as plant-based diets, natural movement, strong social ties, and a sense of purpose1. While traditional Blue Zones maintain these principles, modernization threatens some, like in Okinawa, whereas new locations like Singapore have emerged with unique longevity factors.