Advice for Eating

10/15/2026

Brussels sprouts might be small, but they sure are mighty! This vegetable is packed with fiber, vitamins, minerals, and sulfur-based compounds that provide a long list of health benefits.

One cup of cooked Brussels sprouts provides 4 g of fiber. Getting more fiber in your diet can help slow digestion, which may support steadier energy levels throughout the day. It is also great for weight management because it plays a role in appetite control. Lastly, fiber can help lower cholesterol, improve blood sugar levels, and reduce the risk of cardiovascular disease.

Brussels sprouts also contain vitamin C, folate, and sulfur-based compounds, which provide additional health benefits. Vitamin C supports immune health, while folate is important for red blood cell formation, which helps carry oxygen throughout the body.

Lastly, sulfur-based compounds may provide effects that are associated with lower risk of certain cancers.

Not sure how to add Brussels sprouts to your meals? Try them:
🟢 Roasted on their own or with other veggies
🟢Raw and thinly sliced in a salad
🟢Added to a grain bowl
🟢Used in a sheet pan meal
🟢Served as a side dish with chicken, salmon, or tofu

Brussels sprouts are an easy way to bring more fiber, color, and variety to your everyday meals!

10/14/2026

🚨 will have a new gel on the course this year!second

Each Neversecond C30 Energy Gel delivers 30g of carbohydrate and 200mg of sodium in a single gel. It has a smooth texture and excellent tolerance.

Flavors: Citrus, Berry, Passionfruit, Orange, Fruit Punch, Watermelon

Definitely try this gel during training before using it on race day.

Chevron Houston Marathon Race Packs are available: https://never2.com/pages/neversecond-is-the-official-energy-gel-of-chevron-houston-marathon . .

10/13/2026

It is well documented that bones strengthen when subjected to resistance training and impact forces and weaken when those loads are removed.

S*x hormones such as estrogen and testosterone play a crucial role in maintaining bone mass, while adequate intake of calcium, phosphorus, vitamin D and overall energy is necessary to support bone formation.

When mechanical demand is low, as in sedentary lifestyles or bed rest, the body adapts by reabsorbing bone tissue it no longer deems necessary, illustrating a "use it or lose it" principle.

While some bone loss occurs naturally with aging, significant loss often reflects this adaptive response compounded by hormonal or nutritional factors.

10/11/2026

A large study of 315,059 adults, published in JAMA Network Open in 2019, found that becoming physically active later in life was associated with substantial health benefits. Adults who had been inactive earlier but increased their physical activity between roughly ages 40 and 61 had a 35% lower risk of death from any cause compared with people who remained inactive.

The same group had a 43% lower risk of cardiovascular death and a 16% lower risk of cancer death, importantly, this was an observational study, so it shows an association rather than proving cause and effect. Still, the findings suggest that starting to exercise in middle age is not "too late" and may provide benefits comparable to having been active for much of adulthood.

10/11/2026

10/10/2026

📍 Save this post!
Top fueling mistakes by endurance athletes!

Which one do you need to work on…
High carb fueling
Gut training or
Electrolytes . . to improve your training and racing?

10/08/2026

Now that fall is finally here, it is the perfect time to make room in the kitchen for butternut squash! This seasonal favorite may look like a vegetable, but it is actually a fruit that can be used in a variety of different ways. It is naturally free of cholesterol and gluten and is low in fat and carbs. It also provides nutrients like vitamin A, vitamin C, fiber, potassium, magnesium, and carotenoids that support your eyes, heart, gut, and overall health.

Butternut squash contains carotenoids, which are natural plant pigments that act as antioxidants in the body. One of the carotenoids in butternut squash is beta-carotene, which is converted into vitamin A within the body. Vitamin A helps keep your eyes healthy, supports good vision, and may help protect against age-related vision problems.

Another benefit of butternut squash is that it provides fiber, potassium, and magnesium. Fiber helps support healthy digestion, helps improve blood sugar, can help lower cholesterol, and helps you stay full longer. Minerals like potassium and magnesium support overall heart health. These nutrients, along with antioxidants, can help lower your risk of certain chronic diseases.

Easy ways to enjoy butternut squash:
Roast it with your favorite seasonings
Blend it into soup
Mash or purée it as a side dish
Sauté it with some veggies
Add roasted cubes to grain bowls

From roasted cubes to soup, butternut squash is a nutritious and delicious fruit to include in your fall meals. A big plus is that it tastes even sweeter when cooked!

10/07/2026

If you enjoy artichokes but rarely prepare them at home, frozen artichokes may be the convenient shortcut your kitchen has been missing!

Fresh artichokes can be delicious, but trimming, steaming, and removing the inedible portions takes time. Frozen artichokes come cleaned, cut, and ready to cook, making it much easier to add this flavorful vegetable to everyday meals. Because they are quick-frozen, they maintain their flavor without requiring all the preparation of fresh artichokes. Even better, they are ready in just 5-7 minutes!

Artichokes also offer more than flavor. They provide dietary fiber, which supports digestive health, helps promote fullness, and plays an important role in blood-sugar and cholesterol management. They also contribute several micronutrients and plant compounds that can be part of a balanced, varied eating pattern.

Not sure how to use them? Try:
🟢Sautéing them with olive oil, garlic, lemon, and herbs
🟢Roasting them until golden and finishing with Parmesan
🟢Tossing them into pasta or adding them to pizza
🟢Mixing them into salads or grain bowls
🟢Folding them into eggs, omelets, or frittatas
🟢Adding them to soups, casseroles, or dips
🟢Serving them alongside chicken, fish, beans, or another favorite protein

One of our favorite combinations is artichokes sautéed with olive oil, garlic, lemon juice, black pepper, and a sprinkle of Parmesan, simple, flavorful, and ready in minutes.

Frozen vegetables are a wonderful option to keep on hand because they are convenient, have a longer storage life, and make it easier to add vegetables to meals without worrying that fresh produce will spoil before you can use it. They are not “less healthy” simply because they are frozen!

The next time you are shopping, take a look in the frozen vegetable aisle and give frozen artichokes a try. They may quickly become one of your favorite freezer staples.

How would you use them first: in pasta, roasted as a side, or added to a salad?

10/06/2026

And remember: diet is only one part of the equation. Regular aerobic activity can help reduce visceral fat, while resistance training supports muscle mass, strength, insulin sensitivity, and long-term metabolic health. Adequate sleep matters too. Experimental research suggests that severe sleep restriction may encourage visceral-fat accumulation, even over a relatively short period.

A realistic starting point might look like:

Adding beans or lentils to lunch several times per week
Choosing oats or whole-grain cereal at breakfast
Including a vegetable with lunch and dinner
Eating fish twice per week when possible
Using olive oil in place of some solid fats
Pairing carbohydrates with protein and fiber
Strength training at least twice per week
Walking or performing another aerobic activity regularly
Protecting a consistent sleep schedule

The takeaway? You cannot choose exactly where your body stores or loses fat, and there is no quick visceral-fat “detox.” But a Mediterranean-style eating pattern, regular movement, strength training, adequate sleep, and sustainable changes can improve metabolic health and help reduce visceral fat over time.

This is about supporting your health, not fearing food, chasing a smaller body, or judging health based on appearance alone.

Which habit would feel most realistic for you to begin this week?

10/04/2026

Movement is a biological necessity.

Walking has been shown to be as effective as antidepressants for mild to moderate depression. Lifting weights increases bone density, balances hormones, and is one of the strongest predictors of how long you'll live. Stretching and mobility work reduce inflammation in connective tissue and support nervous system recovery.

Sprint intervals trigger mitochondrial biogenesis- meaning they literally create new energy-producing cells. And rest, real rest, is when you muscles rebuild, your brain consolidates memory, and your hormones reset.

Think of it as part of your health stack- non-negotiable, not optional, and available to you right now.

Movement IS medicine!