Supplement Warning

This is something which probably should be more widely known or certainly something doctors who prescribe these medications/supplements should highlight to patients... but often isn’t!

Excessive calcium intake either in the form of food or supplements can interfere with iron absorption. This can lead to iron deficiency if dietary iron is already low. 

Take calcium carbonate, for example. This is very commonly found in indigestion or heartburn remedies and is quite a common treatment.  

For optimal absorption, iron supplements and iron as a mineral need a nice acidic environment.  

Calcium also competes with iron for absorption in the intestine and high calcium levels can also inhibit the body’s ability to absorb non-heme iron (the kind of iron in plant based foods) 

So the fix here is simple:  

1. Take calcium and iron supplements at different times of the day at least 2 hours apart (even for example if you eat some yoghurt which is calcium rich, maybe delay your iron tablet or supplement by a couple hours) 

2. Keep calcium within recommended intake level of 1000-1200mg per day 

How Menopause Influences The Microbiome... 

There is a growing body of research exploring the link between menopause and gut health, with a focus on the microbiome... (my favourite topic) 

One of the larger studies out there looking at 2,300 participants found that post-menopausal women had a reduced diversity in their gut microbiome versus pre-menopausal women. 

This is often clinically manifested as worsened GI symptoms post menopause versus pre-menopause with an increased prevalence of IBS and IBS-type symptoms related to a decline in progesterone and oestrogen symptoms. 

Women in the menopause transition, menopause and post-menopausal phases are more likely to experience bloating, gas and abdominal cramps. 

You’re probably reading this thinking... when is the good news coming?! 

Well there are some things you can do to manipulate the microbiome and thus alleviate some symptoms: 

1. Try to steadily (key word here!) increase your intake of various types of fibre – both soluble and insoluble kinds.

   This helps to increase your gut motility which reduces symptoms like bloating and constipation.

   My go-to supplement for high amounts of soluble fibre is psyllium husk (also clinically evidenced to help with IBS symptoms and treat both diarrhoea and constipation) 

2. Add more Prebiotics to your diet. These aren’t just your regular fibres, but are specific types than can nourish the beneficial bacteria in your gut.

   Including prebiotic-rich foods supports a healthy microbiome and can improve digestion, especially during hormonal shifts.

   Try foods high in prebiotics like garlic, onions, leeks, asparagus, bananas, and chicory root. 

3. Physical activity: One very underlooked factor in supporting gut health is movement. Physical exertion can enhance digestion, improve bowel movements, and promote the growth of beneficial gut bacteria.  

P.S If you want to learn more about gut health, order my book here:

P.P.S If you’ve already read it, drop a review on Amazon! 

How To Win Arguments! 

Ok now I don’t mean argue as in shouting... but how to better critically evaluate your debates and healthy arguments and be a more precise thinker. 

Most arguments boil down to a few select logical fallacies (i.e errors in reasoning) which sound persuasive but often don’t stand up to logical scrutiny. 

I will teach how you to spot them easily to get your debate game up a notch: 

1. Ad hominem attack: This is a personal attack on someone’s appearance, background or character instead of their actual argument. Ideas should be judged on their merit not the character of the person who says them 

2. Straw man: A misrepresentation of facts to diminish someone’s position. Taking up one position isn’t a rejection of another. E.g “you like digital books so you must hate libraries and physical books”. Illogical.

3. Appeal to authority: Using someone’s credentials or authority as evidence for an argument, even when the authority isn’t relevant. Just because someone is an expert in one thing doesn’t mean they have expertise in another field. 

4. False dichotomy: the presentation of limited options when there are actually multiple. E.g “either you like rice or you’re a noodle fan” You can like both or neither. One outcome doesn’t exclude the involvement of another. 

Things I Wish I Knew Before I Was In My 30s... 

1. Pick consistency over novelty: Novelty is great. It’s inspiring, it keeps you young mentally and can freshen things up to give you a new perspective on aspects of your life.... BUT don’t reject the idea of consistency and routine.

   The desire for novelty in the age of social media often deprives of seeking comfort in building progress through maintaining a degree of monotony.

   Building muscle isn’t through novelty but through regular pilgrimages to the gym.

   Building better dietary habits isn’t through novelty but through consistent behaviours.

2. Be content with a job well done: Striving for perfection sounds great on paper but it is often a negative influencer when it comes to outcomes and satisfaction. The prize of perfection can be paralysing to the point where inaction takes over.

   100% of something good is better than 0% of something perfect.

   Perfection is an illusion.

3. If it’s out of your control, don’t worry: I’ve spoken previously about spheres of control.

   If there is something you can change within your grasp, go change it if you need to.

   If something is out of your sphere of control, why spend excessive amounts of mental energy worrying about it?

   I used to overthink about numerous details that were out of my control and ultimately the only person who loses from this is you. 

The Hidden Risk Factor For Dementia... 

A study in Nature Mental Health, funded by the US National Institute of Mental Health looked at the neurological health of over 600,000 people and this is what they found: 

1. Loneliness was linked to a 31% rise in likelihood that someone would develop a form of dementia  

2. Loneliness also raised risk of cognitive impairment by 15% 

Loneliness is critical for cognitive health and it’s also a variable that is well within our reach to correct as we age, both for you as an individual but also for friends or family around you who are ageing.

It is a risk factor that can be changed unlike genetics or age. 

It isn’t only loneliness in old age we need to worry about, but throughout life as the seeds of dementia are sown in your 30s and 40s 

Burn More Calories By Stopping?! 

A study published in Proceedings of the Royal Society B stumbled upon an interesting finding for walkers who want to burn more calories.... take regular rest stops. 

The research examined volunteers who had their oxygen and energy demands measured in a laboratory and compared short strolls versus longer walks. 

Testing the participants revealed that walking or climbing stairs in 10-30 second bouts required 20-60% more oxygen (energy consumption) than covering the same distance in one continuous session; this happens mainly because the body becomes more efficient at fuel consumption the longer it is in motion. 

Short bouts of exercise are more energy intensive than continuous sessions. The process of starting the exercise again, requires more energy (similar to an initial increase in fuel consumption when starting a car and the initial period of driving) 

How does this help you?

This aligns and reinforces the popularised trend of “exercise snacks”; short burst of activity lasting 2 minutes... actually have benefits beyond just being another social media trend!

If you want more in-depth science about health, fitness, nutrition and science check out my podcast Dr Karan Explores on YouTube, Spotify or Apple Music: