<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Empowering Nutrition]]></title><description><![CDATA[Empowering Nutrition]]></description><link>https://www.empoweringnutrition.co.uk/blog</link><generator>RSS for Node</generator><lastBuildDate>Wed, 02 Sep 2026 14:22:46 GMT</lastBuildDate><atom:link href="https://www.empoweringnutrition.co.uk/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[AI Can Give You Nutrition Advice, But Can It Understand You?]]></title><description><![CDATA[What recent research tells us about AI, nutrition, and why clinical oversight still matters. The wonders of AI There's something fascinating happening in nutrition right now. You can open an AI chat box, describe what you eat, list your symptoms, and within seconds have something that looks genuinely good like a meal plan, supplement suggestions, your macros calculated to 0.1 of a gram. And it all appears to be completely personalised to you. So where does that leave us nutritional...]]></description><link>https://www.empoweringnutrition.co.uk/post/ai-can-give-you-nutrition-advice-but-can-it-understand-you</link><guid isPermaLink="false">6a887251d586cd2fd66193a8</guid><category><![CDATA[Articles]]></category><pubDate>Sat, 22 Aug 2026 07:41:51 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_3f575025716e49288cd30b4148ea0a6e~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Are Supplements Safe for Young Athletes?]]></title><description><![CDATA[For the parents, coaches and young people who want the truth — not the marketing. Fuelling the next generation - what they put in their bodies now matters more than they know Walk into any Holland &#38; Barrett, scroll through any athlete's Instagram feed, or stand on the sidelines of a Sunday league match, and you will not have to look hard to find supplements. Protein powders, creatine, energy drinks - all being consumed as casually as a bottle of water. Supplement use among young athletes is...]]></description><link>https://www.empoweringnutrition.co.uk/post/are-supplements-safe-for-young-athletes</link><guid isPermaLink="false">6a7ac6706451349f6d92c812</guid><category><![CDATA[Articles]]></category><pubDate>Tue, 11 Aug 2026 08:00:07 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_87ccae7985a34b85be0c0cc26b725129~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Zero Calories... But Zero Effect?]]></title><description><![CDATA[Can something with virtually no calories still influence our biology? Guilt-free pleasure? Walk down any supermarket aisle and you'll quickly notice a common theme. Drinks labelled zero sugar, diet or no added sugar (and heavily dicounted may I add!) have become the norm rather than the exception. Whether it's an energy drink before the gym, a diet cola with lunch or a flavoured water on the commute home, many of us choose these products believing they are a healthier alternative because they...]]></description><link>https://www.empoweringnutrition.co.uk/post/zero-calories-but-zero-effect</link><guid isPermaLink="false">6a749b9a2dc76a37da3aecee</guid><category><![CDATA[Articles]]></category><pubDate>Fri, 07 Aug 2026 10:57:27 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_bfb4fff2820c48a98d8ffcce869c7bef~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Could a food sensitivity test be your missing piece in hitting peak performance?]]></title><description><![CDATA[Whether you're chasing a personal best or just love moving your body, real progress isn't only about how hard you train. It's about the whole picture, your training, rest, recovery, nutrition and stress all working together. Your body is a beautifully connected system, and when one part is under strain, the rest feels it too. 1 in 3 male and 1 in 2 female athletes suffer from gastrointestinal (GI) issues, with endurance and ultra-distance competitors experiencing the highest rates. In this...]]></description><link>https://www.empoweringnutrition.co.uk/post/could-a-food-sensitivity-test-be-your-missing-piece-in-hitting-peak-performance</link><guid isPermaLink="false">6a55fa6177c333928de979a8</guid><category><![CDATA[Articles]]></category><pubDate>Wed, 05 Aug 2026 08:01:14 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_0da56823899b498ca4a4e0232b376d02~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Sedentary Behaviour and Cardio-metabolic Health: A Review of Current Evidence]]></title><description><![CDATA[A review of two studies examining the relationship between occupational sitting, daily movement and long-term cardio-metabolic health Whats the harm in sitting all day?, I'm working out tonight! What did the studies look at? These two studies, both published in 2024, address a question that is increasingly relevant in modern clinical practice: "Does regular structured exercise adequately protect against the physiological consequences of prolonged occupational sitting, and if not, what does?"....]]></description><link>https://www.empoweringnutrition.co.uk/post/sedentary-behaviour-and-cardio-metabolic-health-a-review-of-current-evidence</link><guid isPermaLink="false">6a70aeb256f130b2d5ecbd1d</guid><category><![CDATA[Research Papers]]></category><pubDate>Tue, 04 Aug 2026 09:40:20 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_0123f954d905492db13297d79db9c57a~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Sit Down For This... Actually, Don't.]]></title><description><![CDATA[Let me paint you a picture that I think is going to feel very familiar. You smashed it at 6am, now what's the plan for the rest of the day? The alarm goes off at six. You drag yourself out of bed, get to the gym, put in a hard session at the gym or the box. You smashed it!. You shower, you're at your desk by half eight, and you spend the next eight hours pretty much in the same position, at the screen or in a meeting sitting on a chair. Commute home, driving or on the train, sitting again...]]></description><link>https://www.empoweringnutrition.co.uk/post/sit-down-for-this-actually-don-t</link><guid isPermaLink="false">6a709fd7fb319bfc6b2e740e</guid><category><![CDATA[Articles]]></category><pubDate>Tue, 04 Aug 2026 09:38:30 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_081eab3c56a44898b41b0b9434b01383~mv2.jpg/v1/fit/w_1000,h_887,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Protein. The Data That Reframes Everything]]></title><description><![CDATA[We're told to eat more protein. Many of us think we already are. But 80 years of data and research tells a different story. So let's dig in, I'm about to raise the steaks. Are we actually eating more of this stuff? Protein is having a moment. We're told to eat more of it everywhere we look, it's on every label, in every shake and now in yogurts and even fortified in other protein sources. And with all that noise, most of us have assumed we're now eating more protein than ever before. It...]]></description><link>https://www.empoweringnutrition.co.uk/post/protein-the-data-that-reframes-everything</link><guid isPermaLink="false">6a67747265a8c8dd285d1eb0</guid><category><![CDATA[Articles]]></category><pubDate>Wed, 29 Jul 2026 12:44:46 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_7995803a74784f24b5e4891cae2c9cff~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[The internet will have you downing a shake before you reach the car park...]]></title><description><![CDATA[...you can shower first, but there is one timing rule that does hold up. Look familiar? For about twenty years, gym culture swore by a rule that turned out to be wrong. You finished your session, you had 30 minutes to guzzle your protein shake or stuff you mouth with steak and eggs. If you missed that window, your training was wasted. It's one of those rules where its origins cannot be fully traced. When it was finally tested properly, it didn't hold up. What was found was far more...]]></description><link>https://www.empoweringnutrition.co.uk/post/the-internet-will-have-you-downing-a-shake-before-you-reach-the-car-park</link><guid isPermaLink="false">6a6886504ea5d7da7852a0e5</guid><category><![CDATA[Articles]]></category><pubDate>Wed, 29 Jul 2026 12:42:39 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_d5bd5551579d4ecda2d7fab71ee5d6c4~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Breakfast-Worthy Fuel: Creamy Chocolate Oats for Energy and Balance]]></title><description><![CDATA[You know how I feel about fuelling for the day ahead. Combat those busy mornings that lead to skipped breakfasts or grabbing whatever's closest. These creamy chocolate oats come together in just ten minutes the night before, and the fridge does the rest while you sleep. The Perfect Start to Your Day You'll wake up to a breakfast that tastes like chocolate pudding but fuels you like a nutritionist built it. Each serving contains around 11 grams of protein and 10 grams of fibre. Make a double...]]></description><link>https://www.empoweringnutrition.co.uk/post/chocolate-overnight-oats</link><guid isPermaLink="false">6a661e651f684d97f845203f</guid><category><![CDATA[Recipes]]></category><pubDate>Sun, 26 Jul 2026 15:08:47 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_ae6a31bba8444763b24f3d1527a20377~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[The Nutrition Gap: Why Active People Are Running on Empty]]></title><description><![CDATA[Do you hit the wall more often than not? You train consistently and eat what most people would describe as a healthy diet. You take your recovery seriously. And yet something feels off, your energy levels don't quite match your effort. You feel like its slower for you to recover and your performance has plateaued despite putting your all in. Before you add another training session or cut another food group, I want to ask you a different question. "What if the problem isn't how hard you're...]]></description><link>https://www.empoweringnutrition.co.uk/post/the-nutrition-gap-why-active-people-are-running-on-empty</link><guid isPermaLink="false">6a64c5c1532301fe59fbc292</guid><category><![CDATA[Articles]]></category><pubDate>Sun, 26 Jul 2026 12:31:47 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_c1020e6aabc248938824b44e2d49223d~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Are You Cutting Carbs at the Cost of Your Bones?]]></title><description><![CDATA[What a fascinating study on elite athletes can teach the rest of us about fuelling, restriction, and the food-culture myths we've all absorbed. Is it the carbs or eating too little overall? Low-carb. Keto. "Carbs are the enemy." If you've spent any time trying to get healthier, you've almost certainly been told, especially by the endless churn of social media, that cutting carbohydrates is the shortcut to getting lean, balancing your energy, or fixing your health. I want to gently challenge...]]></description><link>https://www.empoweringnutrition.co.uk/post/are-you-cutting-carbs-at-the-cost-of-your-bones</link><guid isPermaLink="false">6a632c33302df2035dc68d36</guid><category><![CDATA[Articles]]></category><pubDate>Fri, 24 Jul 2026 10:44:59 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_1aea8c8213c64cde8799e29a2adb508f~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Low Energy Availability and Relative Energy Deficiency in Sport: A Systematic Review and Meta-analysis]]></title><description><![CDATA[Gallant TL et al (2024). Sports Medicine Long thought to be a female issue but nearly 1 in 2 male athletes are affected too. What did the study look at? This systematic review and meta-analysis* had two objectives: To determine the true prevalence of LEA and REDs among athletes with greater precision than existing estimates, To present the first comprehensive analysis of the impact of LEA and REDs on athletic performance and injury risk. Previous estimates from the International Olympic...]]></description><link>https://www.empoweringnutrition.co.uk/post/low-energy-availability-and-relative-energy-deficiency-in-sport-a-systematic-review-and-meta-analys</link><guid isPermaLink="false">6a633a6e48a090b991282647</guid><category><![CDATA[Research Papers]]></category><pubDate>Fri, 24 Jul 2026 10:42:45 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_1988b985fce14f5c9b7620c5ca3a5d86~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Spit or Swallow: What Your Mouth Is Telling Your Brain Before You've Taken a Single Sip or Bite]]></title><description><![CDATA[What if I told you to spit it out? Have we been thinking about sports nutrition backwards? For most of its history, the field has operated on a simple assumption: you eat something, it gets digested, absorbed into the bloodstream, transported to working muscles, and then performance follows. The sequence matters. The message has always been "fuel in the tank before the engine can run". But I've been digging deeper and seeing a growing body of research that is quietly dismantling that model,...]]></description><link>https://www.empoweringnutrition.co.uk/post/spit-or-swallow-what-your-mouth-is-telling-your-brain-before-you-ve-taken-a-single-sip-or-bite</link><guid isPermaLink="false">6a609a89e75006338f5b4dd6</guid><category><![CDATA[Articles]]></category><pubDate>Wed, 22 Jul 2026 10:47:28 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/76a0d4d6172d46428cea34b2832c78d8.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Delicious No Sugar, No Flour Brownies for Optimal Sports Nutrition]]></title><description><![CDATA[If you are anything like me, my sweet tooth rears its head nearly every day. Most days a sqaure or two of dark chocolate or a stuffed date with peanut butter does the trick. Other days I struggle to find something that hits the spot. Working with athletes and fitness enthusiasts, I know the struggle to find snacks that satisfy their sweet tooth without compromising their nutrition goals is REAL! Traditional brownies loaded with sugar and flour can cause energy crashes and inflammation, which...]]></description><link>https://www.empoweringnutrition.co.uk/post/delicious-no-sugar-no-flour-brownies-for-optimal-sports-nutrition</link><guid isPermaLink="false">6a5dd634e447e3bde58c044b</guid><category><![CDATA[Recipes]]></category><pubDate>Wed, 22 Jul 2026 07:59:58 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_bdef7c3892224e6c8f05979f189fee16~mv2.png/v1/fit/w_1000,h_768,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Not Just About Muscle...                    What Creatine Is Really Doing For Women?]]></title><description><![CDATA[Not just a gym-bro supplement Ask most women what they know about creatine and you'll hear one of two things. Either "isn't that what bodybuilders take?" or "I don't want to bulk up." Both responses are understandable, because for decades creatine research was conducted almost exclusively on men, in gym settings, with muscle mass as the primary outcome. That framing stuck. But the science has moved on, and the picture it's painting of creatine in women's health is far more interesting than...]]></description><link>https://www.empoweringnutrition.co.uk/post/not-just-about-muscle-what-creatine-is-really-doing-for-women</link><guid isPermaLink="false">6a5f6bc161674ad8b6e3cc9c</guid><category><![CDATA[Articles]]></category><pubDate>Wed, 22 Jul 2026 07:56:02 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_220664f3c677424bb0f421b282b13eab~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Who's In Charge — You or Your Wearable?]]></title><description><![CDATA[Wearables have become a "second skin" There's something quietly radical about a piece of technology that knows your heart rate, your sleep cycles, your stress levels and your activity before you've even had your morning coffee. Wearable technology has gone from novelty to mainstream in less than two decades, and for many people it's become as natural as a second skin. But as these devices grow more sophisticated and their data more persuasive, it's worth asking a simple question: Are you...]]></description><link>https://www.empoweringnutrition.co.uk/post/who-s-in-charge-you-or-your-wearable</link><guid isPermaLink="false">6a5e07a51139054948e4afee</guid><category><![CDATA[Articles]]></category><pubDate>Mon, 20 Jul 2026 11:52:58 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/nsplsh_c2236c2cc7cd488d92ca0de2a5abf9e1~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Should Athletes Be Wearing a Continuous Glucose Monitor? ]]></title><description><![CDATA[The research says it's complicated... Walk into any gym, CrossFit box or even café these days and you'll likely spot one: a small sensor worn on the back of the arm, quietly reading glucose levels around the clock. Continuous glucose monitors (CGMs) were designed originally for people managing diabetes, but they've exploded in popularity among athletes, biohackers and health-conscious people who have never had a blood sugar problem in their lives. The promise is compelling: real-time data on...]]></description><link>https://www.empoweringnutrition.co.uk/post/should-athletes-be-wearing-a-continuous-glucose-monitor</link><guid isPermaLink="false">6a5df505c8f691c470bc8f85</guid><category><![CDATA[Articles]]></category><pubDate>Mon, 20 Jul 2026 10:56:00 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_d36648d2389345af84f9c1c5ad7d98b8~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Magnesium Deep Dive: A Sports Performance Guide]]></title><description><![CDATA[Understanding the forms, the science, and what actually works Why Athletes Are Often Deficient? Magnesium is one of the most commonly overlooked nutrients in sports nutrition and one of the most consequential. Exercise depletes it through two direct routes: sweat loss during training, and a significant spike in urinary excretion that occurs post-exercise. The result is that athletes are chronically running low, often without knowing it. Research on elite track and field athletes found that...]]></description><link>https://www.empoweringnutrition.co.uk/post/magnesium-deep-dive-a-sports-performance-guide</link><guid isPermaLink="false">6a4b938376de62da81a73243</guid><category><![CDATA[Articles]]></category><pubDate>Mon, 06 Jul 2026 12:00:30 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_78c3ee226d1a4378bd9e3a8b5c37f15b~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Feeling Good Isn't the Same as Performing Well...]]></title><description><![CDATA[Why every athlete should be testing their nutrient levels and why training makes the stakes higher, not lower. One of the most common things I hear when supporting an athlete's nutrition with vitamins and minerals is: “But I feel good — I don't really know why I'd need them?” It's a fair question, and it's exactly the right place to start. Because here's the thing about vitamins and minerals: they almost never announce themselves. You don't feel your magnesium, iron or vitamin D quietly...]]></description><link>https://www.empoweringnutrition.co.uk/post/feeling-good-isn-t-the-same-as-performing-well</link><guid isPermaLink="false">6a491eecfa58f0a255d1d392</guid><category><![CDATA[Articles]]></category><pubDate>Sat, 04 Jul 2026 15:26:04 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_1d83a3c28ce94fb5814c805996601726~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item><item><title><![CDATA[Delicious Oat-Free Porridge for a Nutritious Breakfast!]]></title><description><![CDATA[Starting your day with a warm, satisfying breakfast can set the tone for hours ahead. Many people love oat porridge for its creamy texture and nutritional benefits, but what if you have a light intolerance to oats? Not only that, you want to try something different!  Here's the secret that has been kept from you - Rice flakes! They offer a fantastic alternative that delivers a smooth, porridge-like consistency without oats. This recipe combines rice flakes with peanut butter, chia seeds, and...]]></description><link>https://www.empoweringnutrition.co.uk/post/delicious-oat-free-porridge-for-a-nutritious-breakfast</link><guid isPermaLink="false">6a4917e10e6d46569498390c</guid><category><![CDATA[Recipes]]></category><pubDate>Sat, 04 Jul 2026 14:49:42 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/48c019_59a20fd74706496cba9cac99bb4ca88d~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Natalie Osman</dc:creator></item></channel></rss>