Esports Performance Nutrition Specialist, Registered Dietitian. Business: caseythomasrd@gmail.com. Team @1HP_Official
Southern California
Joined June 2021
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Anyone have personal experience? I have some clients who swear by it, but I'd love to collect enough n=1 to be confident in recommending it or not.
PMID: 40614809
Lactase digests most of the lactose, but not all, leading to only partial protection for those who are genetically intolerant.
For those who are genetically tolerant, but milk-sensitive, I still want to see a trial comparing A2 vs. normal milk.
Genetics showed there were 23 tolerant, 13 intolerant in the study.
-Tolerant: No symptom difference across milks
-Intolerant: Zero symptoms with hydrolyzed, some symptoms with A2+lactase, most symptoms with A2+placebo
New study @JDSjournal testing different milks and stomach comfort with 36 self-reported milk-sensitive adults.
Groups:
-A2 + placebo (has lactose)
-A2 + lactase (lactose-free)
-Hydrolyzed A1A2 (lactose-free + proteins pre-digested)
They DIDN'T test against regular A1A2 milk.
7000 steps ≈
-88 min slow pace (80 steps/min)
-70 min moderate pace (100 steps/min)
-58 min fast pace (120 steps/min)
Much more realistic if you ask me!
PMID: 40713949
Here's what you can expect walking 7000:
-CVD incidence ↓25%
-CVD death ↓47%
-Cancer mortality ↓37%
-Dementia ↓38%
-Depression symptoms ↓22%
-Falls ↓28%
Most variables plateau at ~5000–7000.
Mechanism? ↑ blood flow, ↓ CRP (inflammation), ↑ BDNF (brain fertilizer)
Check out the mortality data below - numbers here refer to hazard ratios, so 0.77 is a 23% risk reduction, 0.53 is a 47% risk reduction, etc.
Is 7k the new 10k? 🏃♂️
New @TheLancetPH meta (57 studies, 293k adults) says 7000 steps/day cuts all-cause mortality 47% vs 2000, and captures ~90% of the benefits.
For busy people, this could be a much more manageable goal.
Who and How?
It's strongest for obese individuals over 40 at 1.5-2g/day for 10+ weeks. Pair it with diet and movement for amplified results. Emerging evidence highlights its anti-oxidative perks for better energy and focus as well.
PMID: 40528207
What is spirulina?
A blue-green algae with 60% protein and a nice blend of antioxidant and anti-inflammatory compounds. Spirulina curbs appetite and may ease fat absorption, offering a small metabolic nudge.
Ever wondered if that superfood spirulina actually delivers on weight management? A new meta-analysis of 17 trials with 888 adults shows it does (modestly):
-Cuts weight by 1.1kg
-Cuts body fat by 0.8%
-No big waist changes overall, but a 1.3cm drop in obesity groups
Looking forward to giving another talk with @VoltaicAim later today on caffeine!
Swing by if you have time (it's free). I'll be talking at 2pm pacific.
Link here: discord.gg/voltaic?event=142…
Myth busted: 🍩 ≠ cocaine for your brain.
Food reward is complex, but dopamine alone doesn’t explain obesity.
Occasional treats won’t “rewire” you. Long-term lifestyle factors matter most.
Unlike drugs that cause massive, repeatable dopamine floods, food responses were small + inconsistent.
Overeating is more likely driven by:
• Opioid & endocannabinoid “pleasure” systems
• Habits, sleep, stress, environment
Brain scans showed:
❌ No significant dopamine spike after a fat + sugar-rich milkshake.
✅ Hungrier people did show more dopamine + rated the milkshake tastier.
Translation: hunger primed the brain, not the junk food itself.
🍩🥤 “Junk food hijacks your brain like cocaine.”
A new Cell Metabolism study with 50 adults says: NOT true.
Milkshakes didn’t cause drug-like dopamine surges.
Casey Thomas retweeted
The Pre-Match Series returns for Mouse and Keyboard FPS players! We are focusing on the muscles around the shoulder and wrist today to maximize our flicks to the left and right.
As always, 3 rounds of 3 seconds at 60-80% is all you need. Modify as needed for your aiming style!
Keep cocoa if you like it, but for long-term vascular health, not instant focus.
If you're looking for a plausible alternative, beetroot/nitrates still have compelling data in healthy young [they just don't taste as good].
Why the mismatch?
Young, healthy adults already near ceiling; blood-flow changes ≠ guaranteed performance gains.
Prior positives were often older/clinical groups, higher doses (~900 mg), or harder tasks.
