The world’s best nutritionists and dietitians answer your nutrition questions. Learn about gut and digestive health, performance nutrition, or weight loss and lifestyle nutrition from specialists like Claire Fudge, JJ Virgin, and Erin Judge.
No, adding ice to water does not slow down digestion. Transcript: "So the question is, does adding ice to water slow down? Digestion. The answer is not in any measurable way, that would really make a difference. So now adding ice to water isn't really going to impact the digestive process in a way that you need to be concerned about hope that helps"Ask me a question!
Staying hydrated can result in improved physical performance, mental sharpness, more effective metabolism, and reduced hunger. It can also lead to increased energy levels. Transcript: "One of the benefits of staying fully hydrated. Well, I remember a Sports Nutrition book. I read and 100 Years Ago by Michael Colgan, where he pointed out research that showed that even 2% dehydration, which is not amount that a lot of people would even notice, literally results in reduced physical performance. And they measured that. So the benefits of staying hydrated, you, you're performing optimally. You're not doing when you're as little as two percent, dehydrated sharper thinking better and more effective metabolism. Remember you need water for just about every metabolic process, including fat burning, not to mention the other zillions of processes that require water. So all of those benefits are there when you're fully hydrated and the, the drawbacks of not being fully hydrated, include less physical. Performance, less sharpness of mind, more hunger that isn't really hunger, and it's actually thirst, but you don't know, it less energy. So, there's a lot of good reasons to stay hydrated and I recommend it very highly."
A randomized, double-blind study is a method of testing something by taking a population of subjects and making sure they are equal in terms of sex, age, and medical history. The study then gives one group the treatment and another group a placebo, without either group knowing which one they are receiving. This helps to minimize the effect of confirmation bias and expectations on the results. Transcript: "What's a randomized? Double-blind study. Great question. So, if I want to find out if something works, whether it be a drug, a supplement, a diet, a method of learning the violin, whatever it is, I want to test it and I can't just take the first 10 people. I meet in the street and say, well, you try this and the second ten people I meet in the street and say, you try this because we have no idea if maybe the first 10 people I see on the street are all men and the second 10 just came from the hospital and they're all in wheelchairs. You've got to make sure your Comparing apples to apples, and oranges to oranges. So the first thing you do in a randomized, double-blind study, is you take a population of subjects that you're going to study something on and you make sure they're as equal as possible. What you're really looking for is the human equivalent of Lab Rats where every single genetic factors been controlled in their diets, been controlled in their history has been controlled. So with people, you make sure it's the same sex, the same age, basically the same medical history and stuff like that so that you have pretty much too. Equal groups of people and then you get one of them to treatment and the other doesn't get the treatment and at the end you see whether or not there's a difference. Now what makes it blinded is that we know that there's a lot of confirmation bias has a lot of people's expectations that implements results. So we don't tell people whether they're getting the drug or they're getting the placebo. It's blinded you as a subject are either taking a placebo, which is an inert substance or you taking the drug but you don't know which is which so your Ins cannot influence the results and the double bond part is that the experimenter doesn't know which one you got. So when the people are looking at, at the end of the experiment, they're coding the behavior. They're looking at the results, they don't know, which group got the drug, and which God droop got the placebo. It's double blind in that the people doing the study, don't know which one they got and the people coding it. And and and evaluating it. Don't know which people got which Mint. And that's how you can really compare oranges to oranges and apples to apples, and know that you've minimized. The effect of expectations and confirmation bias,"
The main difference between butter and margarine is that butter comes from heavy cream, while margarine is made from vegetable oils. Ghee can be used as a substitute for butter and some margarines contain plant sterols. It really depends on the individual's preference and needs in terms of which one they choose to use. Transcript: "The question here is what's the difference between butter and margarine. Butter comes from heavy whipping cream. So if you were to take heavy whipping cream put it in a mixer, mix it up, you would eventually get butter, you'd have to separate the butter fat from the actual liquids but eventually you get to butter. It's really easy to do. Actually, I actually showed this on my Instagram feed. Now margarine is different because it's not coming from heavy cream, it's coming from vegetable oils and there's a whole spectrum of margarine. Some Are just downright not good for you. A lot of controversy others are attempting to be a little bit better for you so they might include some plant sterols and things like that but they're still going to be vegetable oils versus just looking at cream. So you could also look at another version of butter which is Gigi many of my patients, do tolerate ghee better than they do butter. A lot of people would say that the main difference would be that one product or let's not use the word product but one is Food. And another is a product because one is manufactured, while the other one comes naturally, the butter being the more natural source. So the question here is what choice do you use? Most of my patients use ghee? They find that to be the most helpful in terms of food sensitivities in terms of using things that have minimal ingredients. Some of my patients with high cholesterol do like focusing on those options that have plant sterols in them for margarine. So it really depends. I have ghee in my house. And some butter as well. And we use them, not a ton but if we're going to use a fats that that's what we're going to choose but those are the two main differences once coming from heavy cream the other from vegetable oils. Thanks for your question."
I order microbiome testing for my patients doing lifestyle and longevity consultations, but not as a diagnostic test. It can show things that you may already be aware of and could be missing and can also give motivation to make changes. However, it is not recommended for diagnosis. Transcript: "My answer to, this is actually very similar to the answer. I gave to to nutria genomic, testing and that is that I do order microbiome testing for my patients, but not as a diagnostic test. So if you're looking to make some sort of diagnosis in terms of figuring out what what's going on? I don't recommend microbiome testing right off the bat it's down on the list. However I do micro I'm testing for my patients that I'm doing lifestyle medicine, and Longevity consultations. And I find it valuable for a similar reason that I mentioned in another answer and that is that it often shows things that you may already be aware, you're not doing correctly in terms of your overall diet that gives you the motivation now that you see it on paper and we go through it. To be able to make those changes. Because you see the result of certain unhealthy behaviors on the other side of it, it can often show certain things that, that could be missing that, you know, that through certain through, certain lifestyle, changes, and supplements can can be corrected, and you might actually feel something different, but in terms of going direct to microbiome testing for some sort of Diagnosis that I do not recommend but I do find it very interesting and I do find a patient's, get something valuable out it out of it, that gives them the motivation to continue on the path of a sort of learning about health and, you know, improving their overall health as well. So I hope that's helpful for you."
Yes, you need carbohydrates in a sports drink, and also electrolytes. How many electrolytes will depend on how much you sweat and your activity levels and duration. Sodium is the primary electrolyte to replace, but you can also add potassium if needed. Transcript: "I guess this would depend on what product you're talking about, and how many electrolytes you consider to be many. But definitely, when you're talking about endurance activity, carbohydrates, are essential. So if a sports drink, and this case has a lot of carbohydrate, that's ideal. Now, do we also wanted to have electrolytes? Yes. But how many would really depend on how heavy of a sweater? You are right? And the intensity? And the duration of your activity. So it's pretty common for sports drinks that have carbohydrates to have at least a couple hundred milligrams of sodium and I would consider that to be adequate for most people. But if you're a heavy sweater or have a history of cramping and just have a hard time managing your hydration, you absolutely would need more than that. And so you might consider taking that sports drink, that exists with that carbohydrate, and You know, a few hundred milligrams of sodium and increasing the sodium in that, right? You could even just add table salt if you wanted but you can also add a Sports Salt. So definitely you would want to increase that or look for a product that has higher sodium that you could add to your current regimen, some ones that come to mind for me. The right stuff has a lot of sodium. It's a nice product liquid IV drip drop Gator, lights, gay. Charade has a nice endurance product and I do work with Gatorade as a disclosure, but I would recommend that regardless, so there's a lot of good products out there. My biggest thing would be yes you need carbohydrate. Absolutely, you do probably need some sodium but how much is going to be somewhat individualized? And the biggest thing is that you in terms of electrolyte replacement that you are looking to replace sodium, you can absolutely have some potassium, but sodium is the primary electrolyte lost in sweet. Sweat. And that is the most important to prioritize."