Food sources of fiber

Fiber – Are You Getting Enough to Reap its Amazing Benefits?

Only 5% men and 9% of women are getting the recommended daily amount of fiber in the United States.[1] That’s almost 90% of the population not consuming enough fiber! To put this into perspective, in 2017–18 most Americans averaged 8.1 grams of fiber for each 1,000 calories, or just 58 percent of the recommended 14 grams per 1,000 calories. Insufficient fiber intake is associated with a myriad of chronic diseases. Let’s dive into what fiber is, why it is so important, and how you can get more of it in your diet!

Harnessing Nutrient Responsive Genes Against Breast Cancer

I am particularly interested in nutrient responsive genes, especially for altering the risk for and course of conditions such as breast cancer. Nutrient responsive genes, as their name implies, are those whose expression responds to their environment – specifically the nutrients we ingest. This effect is mediated via epigenetic alterations induced by those nutrients. This…

Women, Midlife and Longevity: Considerations for Successful Aging

Midlife is an extremely active time epigenetically. Pro-inflammatory genes tend to become hypomethylated and get ramped up, tumor-suppressor genes can become progressively more silenced, genes that code for antioxidant and detoxification enzymes such as glutathione transferase (which also happens to be an important tumor-suppressor gene!) also get dialed down, and genes that promote cancer (known…

menopause

Pesky Weight Gain During Menopause? Address Hormonal Changes

Weight gain is one of the most frequently seen complaints during perimenopause and menopause. In this blog we will explore why that is and how the female body changes during this magical and yet confusing life stage. Menopause and perimenopause typically begin for women around the age of 45 – 55 years. We start to notice changes in our bodies prior to the loss of our cycle including hot flashes or night sweats, change in frequency and how heavy our periods can be, and changes in mood. Perhaps the most unsettling for females is the change in weight and body mass distribution: clothes fit differently, your body feels different, your capacity at the gym and with physical activity feels futile! And this usually happens with little change to your current nutrition or activity routine.

Dr. Kara Fitzgerald receives the Rosalind Franklin Society Special Award in Science

Last month, I was awarded the Rosalind Franklin Society Special Award in Science for my research on using a diet and lifestyle program to favorably change DNA methylation and reverse biological aging. I’m humbled and honored to receive this award, which is given to the top papers of the year written by women or underrepresented…

Think Mushrooms as a Powerful Therapeutic Tool and Epigenetic Modifier

Mushrooms are a powerful, and often underutilized, tool for health and longevity. They provide important nutrients, including those used in methylation cycles- folate, choline, and zinc for example. Their bioactive compounds also act as DNA methylation adaptogens, with the ability to influence gene expression and even potentially biological age. It’s why mushrooms feature as one…

Eggs: Should we eat them, and why is advice still polarized?

Eggs are one of those controversial foods that we were warned against for almost half a century. However, recent years have seen both the American Heart Association and Dietary Guidelines for Americans reverse their restrictions on eggs and dietary cholesterol intake. Rightly so – the evidence didn’t support them, and their redirected emphasis on dietary…

An Interview with Dr. Fitzgerald on her Latest Research Publication and More

Dr. Fitzgerald’s latest research peer-reviewed publication (published March 2023 in the journal Aging) reports on a case series of women who followed a structured version of her 8-week bioage-targeting protocol. Collectively, the participants reduced their biological age by an average of 4.60 years compared to their baseline. In this month’s blog, we pose some key…