Sneaky Magnesium Supplements Trick…

Let me preface what I’m about to say with the fact that I do NOT regularly consume magnesium supplements.

Most supplements are playing a sneaky numbers game and getting around some legal loopholes on their labels. That “500mg magnesium” label isn’t lying… but it’s not telling the whole truth.

The magnesium math: Compound vs. elemental

Magnesium binds to other molecules (like citrate or oxide) to form stable supplements. So labels list the total compound weight, not the actual magnesium your body absorbs (elemental magnesium).

• Magnesium Oxide: 500mg pill → 60mg elemental Mg (12% absorption).

• Magnesium Citrate: 500mg pill → 80–90mg elemental Mg (16–18% absorption).

• Magnesium Glycinate: 145mg elemental Mg per 500mg compound (29% absorption).

• Magnesium Threonate: 40mg elemental Mg per 500mg compound (8% absorption).

Most labels don’t clarify this, leaving you underdosed. E.g. if you’re taking oxide for sleep (needing 300–400mg elemental), you’d need 5+ pills daily…and that would be a recipe for GI distress and code brown pants.

I have taken magnesium supplements before when my sleep routine was struggling but my main goal is trying to snack my way to my magnesium goals via dietary means…

Prioritize magnesium-rich foods (DV = 400mg for men, 300mg for women):

1. Pumpkin Seeds (1 oz): 168mg (42% DV). Sprinkle on yogurt or eat straight.

2. Spinach (1 cup cooked): 157mg (39% DV). Blend into smoothies or sauté with eggs.

3. Dark chocolate (70%+cocoa, 1 oz): 64mg (16% DV). Pair with almonds for a crunch.

4. Almonds (1 oz): 76mg (19% DV). DIY trail mix with dried figs (+15% DV).

5. Cashews (1 oz): 74mg (18% DV). Toss into stir-fries or eat as a snack.

Choosing supplements wisely

If you do supplement:

• Check “Elemental Magnesium”: Labels rarely list it, so calculate:

  • Citrate: Multiply dose by 0.16 (e.g., 500mg citrate = 80mg Mg).

  • Glycinate: Multiply by 0.29 (best for absorption and sleep).

• Avoid oxide: 4% bioavailability. It’s cheap but often causes diarrhea.

• Time it right: Take glycinate/threonate 1–2 hours before bed for muscle relaxation and GABA support.

Magnesium regulates 300+ enzymes, from energy production to DNA repair. Chronic deficiency links to migraines, insomnia, and arrhythmias. 

Focus on food first but also be wise on decoding labels and knowing which specific version of magnesium is worth your time, e.g Glycinate for sleep, citrate for constipation, threonate for brain fog etc

P.S As an aside…if you want short, snappy gut health & microbiome tips once a week join here:

P.P.S Only join if you REALLY care about your gut health and or microbiome! (otherwise ignore this please)

One Diet Factor To Reduce Colorectal Cancer Risk…

A groundbreaking study tracking 542,778 women for 16+ years reveals a powerful link between dietary calcium and reduced colorectal cancer (CRC) risk. 

97 dietary factors were studied with regards to the risk of colon cancer.

There was a strong positive association between alcohol intake and colorectal cancer risk. A 20 g/day increase in alcohol consumption was associated with a 15% higher risk of colorectal cancer

Women who had a higher calcium intake had a lower risk of developing colorectal cancer. Calcium from both dairy and non-dairy sources had similar protective effects against colorectal cancer. 

Key findings: 

Alcohol: Drinking 20g/day (≈2 glasses of wine) increases CRC risk by 15%.

Calcium: Consuming 300mg/day (≈1 glass of milk) lowers CRC risk by 17%.

These stats held true even after accounting for age, weight, exercise, smoking, and genetics.

How calcium protects your gut

Calcium isn’t just for bones; it’s a colon guardian and it does this by:

• Binds bile acids: Calcium binding to bile acids in the colon is thought to reduce colorectal cancer risk by forming harmless "soaps" that help sweep bile acids and free fatty acids out of the gut, preventing them from damaging the gut lining.

• Strengthens gut lining: Reduces “leaky gut” permeability.

• Regulates cell growth: Prevents abnormal colon cell proliferation.

Both dairy and plant-based calcium sources showed protective effects, debunking the myth that dairy is the only solution.

Calcium-rich foods: Hit Your 300mg/Day Goal

Dairy Options:

• Milk (1 cup): 300mg (30% DV).

• Yogurt (6 oz): 300mg (30% DV).

Plant-Based Options:

• Collard greens (1 cup cooked): 268mg (27% DV).

• Tofu (½ cup): 250mg (25% DV).

• Chia seeds (1 oz): 179mg (18% DV).

• Almonds (1 oz): 76mg (8% DV).

Actionable steps to reduce CRC risk

1. Swap alcohol for herbal tea

2. Add calcium to every meal:

   • Breakfast: Greek yogurt + chia seeds.

   • Lunch: Kale salad with almonds.

   • Dinner: Stir-fried tofu with bok choy.

3. Limit red/rrocessed Meats: Linked to weaker but notable CRC risk increases.

The supplement caveat

The study didn’t assess calcium pills, which can increase heart disease risk in excess. Food-first approach recommended unless your doctor advises otherwise.

Colorectal cancer is the 3rd most common cancer globally. Simple dietary tweaks could prevent 1 in 6 cases linked to low calcium intake! This small lever seems like a no-brainer and remember your colon isn’t just a waste chute…it’s a nutrient requiring organ. Feed it wisely.

Don’t Do This When Measuring Blood Pressure!

Hypertension (high blood pressure) isn’t called the “silent killer” for nothing. 

This sneaky b*stard creeps in without symptoms, insidiously damaging arteries, kidneys, and hearts. Yet 50% of adults misdiagnose themselves due to sloppy measurement habits. 

It might seem silly but there’s a lot of common mistakes I’ve seen people make over the year when it comes to recording BP.

A single rushed or incorrect BP reading can skew results by 10–15 mmHg-enough to mask hypertension or falsely label you as hypertensive. Globally, poor technique contributes to 40% of misdiagnoses.

6 Steps to Accurate Blood Pressure Measurement (based on the World Hypertension League’s 2025 guidelines).

1. Pre-measurement prep

• No caffeine, smoking, or exercise 30 mins prior (they spike BP temporarily).

• Empty your bladder: A full bladder adds 10–15 mmHg to systolic pressure.

• Sit quietly for 5 mins: Legs uncrossed, feet flat, back supported.

2. Cuff basics

• Size matters: A too-small cuff inflates readings by 5–10 mmHg. Measure your arm:

  • Standard cuff: Fits 22–32 cm arm circumference.

  • Large cuff: 32–42 cm.

• Placement: 1–2 cm above elbow crease, directly on skin (not over clothing).

3. Positioning perfection

• Arm at heart level: Resting on a table, not dangling.

• No talking: Chatting during measurement adds 5–10 mmHg.

4. Take multiple readings

• 2–3 readings, 1–2 mins apart. Average them.

• Check both arms: A difference >15 mmHg signals possible artery blockages.

5. Home monitoring hacks

• Twice daily: Morning (before meds/coffee) and evening for 7 days.

• Skip day 1: Discard initial “newbie anxiety” readings.

• Use validated devices: Omron and Withings are WHO-approved.

6. When to suspect shenanigans

• White coat hypertension: Normal at home, high in clinics (15–30% of cases).

• Masked hypertension: Normal in clinics, high elsewhere (deadlier than sustained high BP).

Why does this matter?

• Uncontrolled BP doubles stroke risk and accelerates kidney failure.

• Accurate readings cut cardiovascular deaths by 20% through timely treatment.

1 in 4 adults have hypertension, yet only 50% know it. Regular monitoring is non-negotiable if:

• Under 40: Check yearly.

• Over 40/High risk: Every 3–6 months.

• Home kits: $30–$100 upfront vs. $150k lifetime cost of a stroke.

Your BP is more than a dull reading for the record books. So follow the tips above and share it with someone who could use some technique re-correcting!

Live An Abnormal Life…

I used to think that a “normal” life (Friday night drinks, weekend plans, chasing money) was the only road to fulfillment. Then I discovered something quietly subversive: extraordinary results often come from the very routines that others label “boring.”

Embrace your own strange rhythm

There’s a deep comfort in waking before dawn, in savoring the hush of an empty street. Neuroscience tells us that consistent sleep–wake cycles strengthen our circadian rhythms, boosting mood and focus more reliably than any espresso shot. This is “habit stacking”; small, repeated actions forging powerful neural pathways. 

Your early bedtime is not a concession to dullness but an antidote to burnout. An abyss I’ve faced many times.

I now prize “ritual monotony”; the same daily tasks, year after year…because it frees the mind to wander into the unexpected. In your quiet evenings with a dog-eared classic book, your default-mode network (the brain’s backstage chatter) is at work: making connections, weaving ideas, stumbling upon insights that no amount of “networking” can conjure.

You don’t need a parade of acquaintances to feel alive. 

Introversion isn’t a personality quirk but possibly a survival strategy honed over millennia and handed down to you. Evolutionary psychology suggests that small, trusted groups release oxytocin and reduce social anxiety, while large crowds trigger our ancient amygdala (fear centre in our brain) to sound false alarms. 

A handful of truly invested friends can fuel your creativity far more than a hundred “likes.”

Milestone monopoly

We’ve been sold a linear script; degree, job, marriage, mortgage. But your life isn’t a conveyor belt, and humans aren’t factory widgets. 

Maybe social norms might categorize you as “weird” for skipping the climb, but that confusion isn’t your flaw but rather their fear. 

When you let go of someone else’s timeline, you open space for serendipity: that late-night epiphany, that unplanned road trip, that sudden vocation pivot born from curiosity and not simply obligation.

Here’s to the odd ones…

Raise a glass of sparkling water to the nights you don’t stay out late, to the days you refuse the social media hamster wheel. 

Let others scratch their heads at your “weird” life. 

Remember: extraordinary feats were born in quiet rooms, solitary walks, and minds unshackled by conformity.

You’re not here to fit a mold. 

You’re here to carve your own. 

And yes it’s perfectly fine if the rest of the world finds your life utterly perplexing.

Pooping Frequency & Your Health…

Your bathroom habits are more than just a routine.

If you’ve tagged along with me for any length of time, you’ll know I love to (often) touch on the subject of pooping.

I truly believe it’s the great equalizer of life; a daily act that unites us all. 

But beyond its universal awkwardness, your time on the throne holds clues to your health that even blood tests might miss. 

Recent research suggests that how often you go, and what you leave behind, could be whispering secrets about your gut, your longevity, and even your risk of chronic disease.

The rhythm of digestion: The sweet spot

Imagine your gut as a finely tuned orchestra. When the musicians (your microbes) are in sync, the music (your digestion) flows smoothly. But when the rhythm falters, the harmony collapses. 

A 2023 study of 1,400 adults revealed that bowel movement frequency is somewhat of a biomarker of health. Researchers identified four patterns:

• The constipation cohort (1–2 times/week): Stools linger too long, letting toxins brew.

• Low-Normal (3–6 times/week): Functional but suboptimal.

• High-Normal (1–3 times/day): The Goldilocks zone.

• Diarrhea crew (>3 loose stools/day): A rushed exit with collateral damage.

The ideal appears to be “High-normal” or every other day. Stray outside this range, and your gut ecology shifts from symphony to cacophony.

Why timing matters

When food travels through your system, gut microbes ferment fiber into beneficial compounds like butyrate; a postbiotic that calms inflammation and feeds colon cells. 

But if transit is too slow (constipation), microbes exhaust the fiber and start breaking down protein instead, producing toxins like trimethylamine (linked to heart disease) and indoxyl sulfate (a kidney stressor). Too fast (diarrhea), and inflammation markers like C-reactive protein spike, signaling systemic distress.

Think of it like baking bread: let the dough rise too long, and it sours. Rush the process, and it collapses.

The Bristol stool scale: A portrait of health

In 1997, scientists gave us a visual guide to feces; the Bristol Stool Scale. It’s as fascinating as it is gross. The ideal stool? Type 4: a smooth, soft log that exits with the grace of a seal slipping into water. Type 1–2 (pebbles or lumpy sausages) signal dehydration or constipation. Type 5–7 (mush to liquid) suggest inflammation, infection, or malabsorption.

Your mission: avoid the extremes. If your deposits resemble rabbit pellets or soup, it’s time to troubleshoot.

Your lifestyle fixes

So, how do you hit the poop jackpot? Start with the basics:

1. Eat like a gardener: Feed your gut microbes 30g+ of fiber daily: chia seeds, flax, lentils, and veggies are their favorites. Each gram of fiber bulks stools by 5–10g, keeping things moving.

2. Hydrate: Dehydration turns stools into concrete. Aim for half your body weight (in pounds) in ounces of water.

3. Move: A 30-minute walk daily shaves 12 hours off gut transit time. Yoga twists and core work can also massage your intestines.

Most fluctuations are normal (thanks to stress and dodgy tacos). But persistent changes warrant attention:

• New constipation/diarrhea lasting >2 weeks.

• Blood or mucus in the bowl (red flags for IBD or cancer).

• Painful exits (hemorrhoids or fissures).

Your gut is a loyal servant; but it’s definitely not subtle. Listen when it speaks.

Pooping is more than a mere bodily function; it’s real time dialogue with your microbiome. Strive for rhythm, nourish your gut with plants, and move daily. And when you next settle onto the throne, remember you’re not just dropping the kids off at the pool, you are recording your body’s vital signs!

P.S For more deep dives into medical and health topics…check out my podcast “Dr Karan Explores” here:

P.P.S I’m only 40+ episodes in so it’s a relatively “new” podcast…but if you enjoy my coverage of medicine, science & health then you will love these podcasts. The more you engage, the more it allows me to continue creating longer content like this! So do me a favour and give it a listen!

One Big Change For My Health…

Every morning I chop cucumbers, bell peppers, and carrots and fruits into bright, bite-sized pieces and leave them on the kitchen counter. 

No more bribes to myself or self-directed “you gotta eat your veggies” lectures. 

Yet, like clockwork, at the end of the day the plate empties.

I now graze on fruits and vegetables mindlessly, not because I’m “being healthy,” but because they’re just there. 

And this is simply food psychology in action, and it’s why I’ve overhauled my kitchen to make plants the path of least resistance.

Why convenience beats willpower

Research shows that we eat what’s easiest to grab, not what’s best for us. 

In a landmark study, office workers consumed 77% more fruit when it was placed in a visible bowl vs. tucked in a fridge. 

Similarly, a Nigerian trial found that selling pre-cut, ready-to-cook greens near workplaces doubled vegetable intake; not through education, but sheer convenience.

This taps into a core principle of behavioral economics: choice architecture. 

When pizza requires defrosting but baby carrots are pre-washed and waiting, the carrots win. At the supermarket, processed foods dominate because they’re engineered for craveability and convenience. But at home, we control the architecture.

The mere exposure effect

Ever noticed kids suddenly loving a food they once scorned? 

That’s the mere exposure effect at work. Studies reveal that repeated exposure to a food (without pressure) increases liking over time. 

One trial found toddlers ate 72% more veggies after 8–10 exposures, simply because they became familiar. My countertop veggie plate is a stealthy training camp for my taste buds.

Why pizza (usually) wins

In a “food fight” between broccoli and pizza, pizza’s hyper-palatable combo of fat, salt, and sugar gives it an unfair advantage. But research shows that when veggies are equally convenient, they hold their own. 

A UK study found households with fruit on counters had 40% lower obesity rates…not because they had more willpower, but because apples were as grab-and-go as chips.

What you can do: 

1. Prep now, graze later: Wash/chop veggies weekly. Store them front-and-center in clear containers.

2. Outcompete junk: Keep hummus, guac, or yogurt dip nearby. Pairing increases veggie intake by 30%.

3. Hide the competition: Tuck cookies in opaque containers; display fruit bowls like edible decor.

This simple change is about redesigning environments to make healthy effortless. 

Kids (and adults) don’t resist veggies because they’re broccoli; they resist them because broccoli requires washing, chopping, and thinking. Remove the friction, and plants become the default; not the duty.

If you made it to the end.. well done it’s a hefty read! Send this to one person (or more) you think would enjoy this!