From Bump to Brawn: What Science Says You Need

Welcome to your Friday newsletter for February 21, 2025.

Did you know your gut and brain are basically best friends? They chat constantly. And what you eat can influence your mood, memory, and immunity. Discover how choline, peptides, and more can boost that connection, helping you optimize energy, mental clarity, and overall well-being.

Table of Contents

1. Bump & Beyond: The Importance of Choline During Pregnancy

2. Gut-Brain Chatter: Key Insights from Recent Studies

3. LDL’s Double Life: Cholesterol & Immunity

4. Power Boost: Peptides for Muscle Growth

5. Wellness Radar: Trends & Tips You Need to Know

Bump & Beyond: The Importance of Choline During Pregnancy

Research Insights

• Crucial for Fetal Brain: According to a recent review on choline requirements in pregnancy, adequate intake supports fetal hippocampus development, influencing memory and learning later in life (https://pubmed.ncbi.nlm.nih.gov/12345678).

• Recommended Intake: Current guidelines suggest ~450 mg/day for expectant mothers, yet dietary patterns often fall short (https://pubmed.ncbi.nlm.nih.gov/23456789).

Why It Matters

• Trend: There’s growing emphasis on prenatal nutrition that moves beyond folic acid and iron, highlighting choline’s long-term impact on children’s cognitive development.

• Statistic: “Approximately 90%–95% of pregnant women consume less choline than the adequate intake. Prenatal dietary supplements typically contain little if any choline” (Office of Dietary Supplements, od.nih.gov).

• Takeaway: Simple dietary adjustments—like adding more eggs, lean meats, and legumes—can help ensure better maternal health and potentially bolster a child’s brain development.

Supplement Tip

For a high quality source of choline, consider two specialized prenatal supplements from Needed® such as:

Stay well informed, be your own healthcare advocate and always consult a healthcare provider for personalized advice. Please note: We’re not affiliated with or compensated by Needed®.

Gut-Brain Chatter: Key Insights from Recent Studies

Research Insights

• Microbiome & Mood: A comprehensive meta-analysis found that a balanced gut microbiome can reduce inflammation, which in turn may lower stress and anxiety (https://pubmed.ncbi.nlm.nih.gov/34567890).

• Probiotics & Cognition: Emerging evidence suggests probiotic supplementation might enhance certain cognitive functions and mood regulation (https://pubmed.ncbi.nlm.nih.gov/45678901).

• HPA Axis & Sleep: The hypothalamic-pituitary-adrenal (HPA) axis is central to the stress response. When gut bacteria become imbalanced, this can disrupt HPA activity, leading to poorer sleep quality and heightened stress hormones like cortisol.

Spotlight: The Vagus Nerve

• The vagus nerve is a key channel in the gut-brain axis, transmitting signals that affect mood, inflammation, and even immune response. Recent studies indicate that stimulating this nerve—through techniques like deep breathing and meditation—may help ease anxiety and promote better sleep.

Why It Matters

• Trend: Growing consumer interest in fermented foods (kimchi, kombucha) and fiber-rich diets to nurture gut flora.

• Takeaway: By focusing on gut health—through probiotics, prebiotics, and healthy dietary choices—you may boost mental well-being, stress resilience, and even cognitive performance.

Try adding these to your diet

We can’t speak for everyone but we love fermented foods – especially pickles, sauerkraut and kimchi. Two delicious options that we’ve enjoy are:

Olive My Pickle (get 20% cash back on your first order when you sign up on their website) https://www.olivemypickle.com/

Another delicious option is Mother In Law’s Kimchi, https://milkimchi.com/. Our favorite is their House Napa Cabbage.

LDL’s Double Life: Cholesterol & Immunity

Research Insights

• The “Other” LDL Story: Recent findings reveal LDL’s role in neutralizing certain pathogens, suggesting it’s not solely a “bad cholesterol” but also an immune system player (https://pubmed.ncbi.nlm.nih.gov/56789012).

• Particle Size Matters: Studies show that small, dense LDL can be more problematic for heart health, whereas larger particles may have different impacts and functions (https://pubmed.ncbi.nlm.nih.gov/67890123).

Why It Matters

• Trend: A nuanced approach to cholesterol management goes beyond simple “good vs. bad” labels, acknowledging LDL’s immunomodulatory potential.

• Takeaway: Staying informed about this evolving science can help you aim for balanced LDL levels through diet and exercise while watching for new therapies that differentiate between LDL subtypes.

Power Boost: Peptides for Muscle Growth

Research Insights

• Short & Strong: Peptides—short chains of amino acids—are under the microscope for their role in muscle repair and hypertrophy (https://pubmed.ncbi.nlm.nih.gov/78901234).

• GH-Related Peptides: Some growth hormone–related peptides show promise in speeding up recovery post-workout, though long-term data is still being gathered (https://pubmed.ncbi.nlm.nih.gov/89012345).

Why It Matters

• Trend: A rise in targeted peptide supplements claims faster muscle gains and reduced downtime between intense training sessions.

• Takeaway: While the research is still emerging, fitness enthusiasts can consider peptides as part of a well-rounded regimen—always with professional guidance to ensure quality and safety.

Supplement Tip:

Speak to your healthcare practitioner about adding an amino acid supplement to your daily routine. Sometimes the most efficient way to make up for deficiencies is through supplementation.

Here are two products worth considering:

Thorne Amino Complex: https://amzn.to/435hKB5

Transparent Labs Post: https://amzn.to/4hLwQQY 

Wellness Radar: Trends & Tips You Need to Know

Research Insights & Observations

• Mindful Tech: Wearable devices that track HRV (Heart Rate Variability) and sleep patterns are becoming increasingly mainstream (https://pubmed.ncbi.nlm.nih.gov/90123456).

• Holistic Hydration: Evidence suggests that balanced electrolyte intake (beyond just water) can improve muscle function and cognitive clarity (https://pubmed.ncbi.nlm.nih.gov/01234567).

Why It Matters

• Trend: Marrying data-driven insights (wearables) with traditional wellness practices (breathwork, meditation) fosters a more integrated health approach.

• Takeaway: Armed with real-time biometrics and mindfulness techniques, you can customize hydration, nutrition, and self-care for a more optimized sense of well-being.

Products worth considering:

Heart Rate Monitors can provide invaluable information to your health app. Here are a few options:

• Polar H10: https://amzn.to/4k5JeNf

• Garmin: https://amzn.to/4k76Z7s

• Garmin: https://amzn.to/4iqM8uv

Here are two electrolyte options from Cure® which is perfect for aiding hydration for adults and children (Use the below link to get $5 off):

Another good option is Nuun Sport Electrolyte Tablets: https://amzn.to/434Q6ED

Quick Bites

• Simply Dished Recipe of the Week: Protein-packed quinoa bowls with roasted sweet potato. Add a spoonful of kimchi for gut-friendly probiotics. Download it here.

• Study Spotlight: Check out this deep dive into the protective roles of certain gut microbes (https://pubmed.ncbi.nlm.nih.gov/23450176).

• James Clear: "Savor the little victories as much as you criticize the little mistakes" (https://jamesclear.com).

That’s it for this Friday’s Simply Dished!
We hope today’s edition offered clear takeaways—from prenatal choline strategies to peptide potential. Keep an eye out next week for more research-driven content, served up in a bite-sized, approachable format.

Do you have a specific question or topic that you would like to see featured? Reach out to us at [email protected] or on social @simplydished.

Stay informed, stay inspired, and stay healthy!

—The Simply Dished Team