FerFit Dietetics and Nutrition

27/07/2026

🍎 Can fibre protect your liver from fructose? The gut microbiome may hold the answer! 🦠

We often hear that fructose contributes to fatty liver disease and in excess, this is true. When too much fructose reaches the liver, it can be converted into fat, contributing to insulin resistance and metabolic dysfunction.

But new research suggests the story may not only be about how much fructose we consume… but what happens to it before it reaches the liver. 🔬

A fascinating 2025 study published in Nature Metabolism found that feeding mice inulin (a type of prebiotic fibre) changed their gut bacteria not the amount of fructose entering the gut or the animals’ own sugar metabolism.

The fibre encouraged beneficial bacteria, including Bacteroides acidifaciens, to break down fructose in the small intestine before it could travel to the liver.

The mice showed:
✅ Less liver fat
✅ Improved insulin sensitivity
✅ Reduced markers of liver fibrosis

The exciting part? The fibre wasn’t “blocking” fructose it was feeding the bacteria that helped process it. 🌱

However, it is important to remember: this was a mouse study. We do not yet know if the same mechanism occurs in humans.

What we do know? Fibre-rich diets support metabolic health, improve gut microbiome diversity, help regulate blood glucose and are linked with lower risk of chronic disease.

The future of nutrition may not only focus on what we eat but also on the microbes that help us process our food. 🧬

Your gut bacteria are not just passengers… they may be active players in your health journey. 🌿

Want to learn more? Read here

https://www.ferfitdietetics.com.au/post/fatty-liver-fructose-fibre-microbiome-masld
OR
https://ferfit.page.link/8WQx

25/07/2026

Breakfast is the best meal of the day and I will die on that hill. 😄

Lunch is all about negotiations. Dinner is for wrapping up the day’s business. But breakfast? Breakfast is a blank canvas you can smear with jam and proudly call “a brilliant life decision.”

It’s also the only meal where you can eat cake, insist it’s basically a croissant, and replace water with coffee because, “I need to wake up.” Totally acceptable. Totally sacred. ☕🥐

And here’s the strongest argument of all: while you’re peacefully enjoying your omelette, the rest of the world is still asleep and hasn’t started demanding things from you yet.

Breakfast is a royal feast enjoyed in glorious silence… before the kingdom wakes up and starts yelling. 👑🍳

Plates available here ↩️

https://www.ferfitdietetics.com.au/category/all-products

🍳☕🥐

20/07/2026

Tired of counting every calorie? Weighing your rice to the nearest gram, then feeling guilty because an orange “blew your macros”? It’s time to stop.

Introducing the new rule: The Plate Method. 🍽️

It’s ridiculously simple:

🥩 ¼ protein (meat, fish, eggs, tofu)
🥗 ½ vegetables (because your mum and your dietitian will be proud)
🥔 ¼ carbohydrates (potatoes, rice, pasta, or grains)

That’s it. No calculator. No food scale. No calorie spreadsheets.

Just eat what’s on your plate. If it doesn’t fit on the plate… well, maybe it wasn’t meant to be there! 😄

And yes, if you’ve put a slice of cake on your plate, covered it with berry sauce, and convinced yourself it’s technically fruit… nice try. We see you. 😂

Eat well, enjoy your food, and leave the maths to the accountants! 🍽️🔥

Plates available here ↩️

https://www.ferfitdietetics.com.au/category/all-products

20/07/2026

🥩 20 g of protein… but does it always build the same muscle? 💪

We’ve always focused on how much protein we eat after training.

But new research suggests we should also ask:

“What comes with that protein?” 🤔

A 2025 randomised controlled trial found that the same amount of protein (20 g) from a lean pork meal stimulated a greater short-term muscle protein synthesis response compared with a higher-fat pork meal. 🧬

Why?

Because fat can slow gastric emptying, which may delay how quickly amino acids especially leucine, the key “trigger” for muscle protein synthesis reach the bloodstream. ⚡

Does this mean you should avoid fat after exercise?
Absolutely not.

Healthy fats are essential for:
✅ hormone production
✅ brain health
✅ vitamin absorption
✅ overall metabolic function

The practical message:

🏋️‍♀️ If your priority is maximising immediate recovery after resistance training, a lean protein source may have an advantage.

But long-term muscle growth still depends on the full picture:

🥩 Enough daily protein
🏋️ Progressive resistance training
😴 Quality sleep
🔥 Adequate energy intake
🥗 Overall diet quality

The question is changing:

❌ “How much protein did you eat?”
✅ “What was that protein packaged with?”

Nutrition is not only about numbers it’s about the context behind those numbers. 🔬

Find all the answers for your questions here ↩️

https://www.ferfitdietetics.com.au/post/sports-nutrition-fat-protein-absorption-post-workout
OR
https://ferfit.page.link/CUSU

19/07/2026

New blog: Should you avoid fat after a workout? Our clinical dietitian breaks down the latest evidence on how fat in a post-workout meal can affect protein absorption and short-term muscle protein synthesis. Read practical takeaways for choosing lean vs higher-fat protein meals and what matters most for long-term gains. Read more: https://wix.to/NKRY1x9

Beyond the Anabolic Window: Total Daily Protein vs. Immediate Post-Workout AbsorptionProtein recommendations after resistance training have traditionally focused on one number: consume approximately 20–30 g of high-quality protein to stimulate muscle protein synthesis (MPS). However, new research ...

17/07/2026

Eat Everything. Slim Down. 🍽️✨

With the Plate Rule, you don’t have to give up your favourite foods. Eat a balanced plate, enjoy every bite, and reach your health goals—without dieting!

⏳ Limited quantities available!

Plates available here ↩️

https://www.ferfitdietetics.com.au/category/all-products

16/07/2026

Relationship goals: you take the protein, I’ll take the fat, we’ll share the carbs… and the fibre can quietly mind its own business. After all, we’re human, not robots! 😆❤️

14/07/2026

🧬 Can one simple daily habit help slow biological ageing?

A new 2025 analysis from the DO-HEALTH randomised controlled trial has sparked interest by showing that taking 1 g of marine algae-derived omega-3 daily was associated with small but favourable changes in three of four DNA methylation markers of biological ageing in healthy adults aged 70 years and older.

Sounds exciting but let’s keep the findings in perspective. 🔍

The researchers did not find that omega-3 increased lifespan, prevented chronic disease, or improved physical function. Instead, the study observed modest changes in laboratory biomarkers known as epigenetic clocks, which estimate biological ageing based on DNA methylation patterns.

Interestingly, omega-3 showed the most consistent effects among the three interventions studied. Vitamin D alone and a home-based strength exercise program did not produce the same consistent changes across the biological ageing measures. When all three interventions were combined, they produced an additional benefit for one marker (PhenoAge), but not across all measures.

💡 The key message? This research suggests that omega-3 may influence some biological processes associated with ageing, but it does not prove that it slows ageing in a way that helps people live longer or healthier lives.

Healthy ageing is still built on the foundations we already know:
🥗 A nutrient-rich diet
🏃 Regular physical activity
😴 Quality sleep
🧠 Stress management
🩺 Personalised healthcare

More qsts ▶️ more answers below ⬇️

https://www.ferfitdietetics.com.au/post/can-three-simple-habits-slow-ageing-the-science-behind-vitamin-d-omega-3-and-exercise

OR

https://ferfit.page.link/iLRJ exercise

Before starting any supplement, speak with your doctor or Accredited Practising Dietitian to determine whether it is appropriate for your individual health needs.

12/07/2026

Did a combination of vitamin D, omega‑3 and strength exercise slow biological ageing in older adults? Short answer: small measurable changes in DNA methylation clocks were found over three years most consistently with 1 g/day omega‑3 and with an added effect on one clock when all three were combined.

What this means for you: these are laboratory biomarkers (not proof of longer life or improved daily function). The trial subgroup studied were generally healthy adults aged 70+; effects were modest (equivalent to ~3 months over three years). Practical takeaway: nutrient support and strength work can be part of a long-term, non‑restrictive plan to support healthy ageing, but should be personalised — especially if you’re on medications or have health conditions.

If you’re curious about whether omega‑3, vitamin D or strength training could fit your goals, we can help interpret the evidence and tailor safe, realistic steps that respect your life and preferences. Read the full breakdown and references on our latest post.

This is educational information, not medical advice speak with your GP or our accredited dietitian for personalised guidance.

Read more:

A 2025 analysis of the DO-HEALTH randomised controlled trial found that taking 1 g of omega-3 each day produced small favourable changes in three DNA methylation measures of biological ageing in adults aged 70 years and over.[1]The results suggest that omega-3 may modestly influence some biological....

07/07/2026

The Healthy Plate Rule for Superhero Parents 🍽️

⅓ protein (fish, meat, cottage cheese).
⅓ fibre (the vegetables kids expertly hide under a meatball).
⅓ complex carbs (rice, buckwheat… basically anything they can chew once and secretly spit into a napkin).

Now, here’s what actually happens:

✔️ Protein gets eaten… but only if it’s shaped like chicken nuggets.
✔️ Vegetables are purely decorative. They make the plate look healthy.
✔️ Carbs are the only thing guaranteed to disappear.

The result? You cook like a Michelin-star chef, and your children eat like minimalist food critics.

After spending three hours in the kitchen, the reward is hearing:
“Muuum… can I just have a sandwich instead?” 🥲

Stay strong, parents. We’re all in the same boat… or should we say, the same plate! 🚣‍♀️💪

Plates: https://www.ferfitdietetics.com.au/category/all-products