John Cox

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Tagged nutrition · everything

www.nytimes.com

Fall Marathon Training Plan: How to Up the Miles and Find Your Pace

For fall marathoners in the middle of their training cycle, this piece outlines how to progress from foundational work into the specific preparation phase: extending long runs from 10 miles up to 15 miles weekly while incorporating goal-pace practice intervals. The advice emphasizes making the long run your weekly priority, doing four to five runs total per week, and selecting training routes that match your race course's terrain and elevation profile.

Permalink nutritionrunningfitnesstraining

www.mensjournal.com

83-Year-Old Triathlete Joseph Maroon Shares the Six Daily Supplements He Swears By

Joseph Maroon, an 83-year-old neurosurgeon and competitive triathlete, credits his transformation from poor health at 40 to his current fitness level to a combination of six daily supplements—fish oil, turmeric, fisetin, resveratrol, trimethylglycine, and magnesium—along with a Mediterranean diet and avoidance of processed foods. Each supplement serves a specific function, from fish oil's cardiovascular benefits to magnesium's support for the intense exercise required in his seven triathlons since age 53. Maroon's regimen began as a response to depression and poor eating habits following personal losses, demonstrating that significant lifestyle improvements can start at middle age.

Permalink nutritionhealthfitnessmediterranean

www.mensjournal.com

The best and worst foods a man can eat

Men’s Journal’s guide rates 54 common foods to help men choose what to eat by assigning letter grades across meal categories—breakfast, lunch, snacks, and dinner—based on nutrient profiles and health impacts. The list highlights winners like [[bananas]], [[eggs]], [[chicken]], [[spinach]], [[tuna]], [[fish]], and [[berries]] for protein, vitamins, and omega-3s, while calling out losers such as [[fast-food burgers]], [[french fries]], [[margarine]], [[buttered popcorn]], and highly processed baked goods for excess fat, sodium, and added sugar. The piece emphasizes whole foods, lean proteins, fiber-rich plants, and healthy fats like [[olive oil]] as better daily choices, and recommends limiting fried, charred, and sugar-laden items to protect cardiovascular health and maintain muscle and performance. It also notes occasional treats such as [[dark chocolate]] and [[pizza]] can fit in moderation, and advises watching portion sizes, added salts, and cooking methods to reduce risks.

Permalink foodnutritionhealthfitness

www.menshealth.com

22 Ways To Feel (And, Okay, Look) 5 Years Younger

Men's Health synthesizes recent longevity research into 22 practical strategies for slowing biological ageing, from cognitive training and strength work to dietary approaches like calorie restriction and fermented foods. The piece argues that while biological age is influenced by genetics, controllable factors—including exercise intensity, brisk walking, gut health, dental hygiene, and blood pressure management—can reduce biological age by years or even decades. Rather than endorsing expensive anti-ageing tech or hormone therapy, the article emphasizes evidence-backed lifestyle changes that are accessible to the average person.

Permalink nutritionhealthfitnesslifestyle

physiqonomics.com

You're Not Losing Fat Because You're Eating Too Damn Much (Even When You Don't Think You Are)

This piece debunks "starvation mode" and slow-metabolism excuses for stalled fat loss, arguing instead that people—including trained dietitians—systematically underreport and misjudge how much they actually eat, often by hundreds of calories a day. It walks through the "obesogenic environment" (calorie-dense, hyper-palatable, cheap food) and specific cognitive traps like the health-halo effect (organic, diet, and protein-branded foods getting overeaten), portion-size illusions, mindless desk snacking, and hidden calories in restaurant meals, salads, juices, and "just a splash" of cream. The practical takeaway is that tracking/weighing food, even temporarily, is the real fix since awareness—not willpower or metabolic damage—is what's usually missing.

Permalink nutritionfitnessweight lossmetabolism

parade.com

Easy Meals for Weight Loss, According to an Endocrinologist

An endocrinologist argues that age-related weight loss struggles, especially for women dealing with declining estrogen, are best addressed through a whole foods, plant-based diet rather than carb-cutting, since complex carbs like lentils, beans and legumes stabilize insulin and keep you satiated. She flags the widespread mistake of slashing carbs entirely, and instead offers her own go-to meals—bean-heavy chili, quinoa-chickpea salad, and lentil soup—as practical, satisfying options for sustainable weight loss.

Permalink nutritionrecipeshealthweight loss

marathonhandbook.com

What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

This piece compiles a massive dataset (nearly 20 million results across 32,000+ races) into age- and sex-graded marathon time tables spanning beginner to elite/world-record levels, built using Daniels' VDOT framework and WMA age-grading standards. Its real argument is that "good" is not one number: it depends on whether you mean faster-than-average, competitive-for-your-age via age-grading, or a qualifying standard like Boston, and that half-marathon time (via the Riegel formula) predicts marathon performance better than any static benchmark table. It's worth keeping for the actual percentile/ability-level charts plus a practical tail-end of training tips (pace testing, intervals, fueling formulas, strength work) for chasing a specific goal time.

Permalink nutritionrunningtrainingmarathon

Scientific American

Can You Change Your Metabolism?

Most claims about "boosting metabolism" are either false or dangerous, according to evolutionary anthropologists and nutrition researchers—your metabolic rate is largely determined by your body composition (particularly muscle mass) and doesn't significantly slow until around age 60, contrary to popular belief. While building muscle, eating protein-rich foods, exercising early in the day, and getting good sleep can make small improvements to metabolic rate and weight management, the body has a set energy expenditure boundary that adjusts when you try to push past it through extreme exercise or calorie restriction, making sustainable weight loss fundamentally about consistently eating fewer calories rather than "revving" your metabolism.

Permalink nutritionhealthweight lossscience

Runner's World

How to Fuel for Your First Marathon | Runner's World

Your early fatigue on long runs stems from consuming far too little fuel—you're likely taking in only 10-20 grams of carbohydrates per hour when experts recommend 30-60 grams (aiming for 45). Start fueling with the GUs that worked during your half-marathons, combining them with chews and spacing fuel every few miles rather than all at once, since your digestive system can only process a limited amount at a time. Begin gradually with a reduced fueling plan this weekend and build up over several runs, keeping detailed records in your training journal to identify what amount and type of fuel lets you feel energized without GI distress or sluggishness.

Permalink nutritionrunningtrainingadvice

Quick and Dirty Tips

Get-Fit Guy : What to Eat Before and After Exercising :: Quick and Dirty Tips ™

I don't have enough content from the article "The Role of Trust in Fitness" to write an accurate summary. The excerpt provided only shows the title, author, and date along with the beginning of the introduction ("I want to talk about an important psychological aspect to fitness and its impact on outcomes..."), but the full article text is cut off. To write a meaningful summary that distinguishes this piece from others and explains why it was worth saving, I would need access to the complete article and its main arguments.

Permalink nutritionhealthfitnessadvice

BBC News

BBC News - Lung cancer risk 'cut by B vitamin'

A large European study found that people with high blood levels of vitamin B6 and the amino acid methionine had roughly half the risk of developing lung cancer compared to those with low levels, regardless of smoking status. However, experts caution that the correlation may simply reflect healthier overall diets and lifestyles rather than proving that B-vitamins directly prevent cancer, and that quitting smoking remains far more important than any dietary supplement in reducing lung cancer risk. Further research is needed before recommending B-vitamin supplementation as a cancer prevention strategy.

Permalink nutritionhealthscienceresearch

www.brainready.com

The Top 5 Brain Health Foods | BrainReady | BrainReady.com

This piece identifies five foods claimed to support brain health—wild salmon, cacao beans, matcha green tea powder, acai berries and blueberries, and coffee—based on peer-reviewed research, consumer reports, safety profiles, and availability. The author emphasizes that the benefits come from consuming these foods in their minimally processed, high-quality forms (wild rather than farmed salmon, pure cocoa powder rather than processed chocolate, stone-ground matcha rather than tea bags, fresh berries, and freshly ground espresso rather than sweetened coffee drinks). The article cautions that no single food is a cure-all and that these foods work best as part of a consistent, overall healthy diet combined with exercise and other wellness practices.

Permalink foodnutritionhealthbrain