Doug Cook RD

Fiber. Water. Still backed up?
These are still foundational but constipation after 50 is not always about fiber. The strain in the IB-ONE - Bacillus Coagulans Unique IS-2 has been shown in a 2020 study to support natural transit time and improve stool consistency over 4 weeks. PMID 30911991

Frequency of bowel movements went from 1 to 6 movements per week and 98% of participants achieved normal stool consistency!

If you've maxed out your & intake, and bought a p**p 💩 foot stool for your toilet time, why not give MIOME's IB-ONE probiotic a try?

Use DOUG20 at http://.miome.health to get 20% iff your purchase

💪 Whey Protein vs. Milk Protein Isolate: What's the Difference?

Both are high-quality proteins, but they're not the same.

🥛 Whey Protein
✔️ ~90–95% protein
✔️ Very low in fat and lactose
✔️ Naturally rich in BCAAs (especially leucine) to support muscle protein synthesis
✔️ Fast digestion—great after workouts
✔️ ~110–130 calories per 30 g serving

🥛 Milk Protein Isolate (MPI)
✔️ ~90% protein
✔️ About 80% casein + 20% whey, just like milk
✔️ Similar total BCAAs, but released more slowly because of the higher casein content
✔️ Slower digestion may support satiety and provide a steadier amino acid supply
✔️ ~100–120 calories per 30 g serving

⭐ A potential advantage of MPI?

The combination of fast-digesting whey and slow-digesting casein may provide both an immediate and sustained release of amino acids, making it a versatile option for muscle recovery and between meals.

Which protein do you use most often—whey or milk protein isolate? Let me know in the comments! 👇

Post recovery. My fav by NFH, a kind of "fertilizer" for my and by CanPrev to support my resident

🙃

They blamed climate change but it was their ideology that lit the match. In a few weeks, Californians can vote these people out so dear Californians, please open your eyes. PS: I created this page to protect the West against the people trying to destroy it. If this resonates, share it. If you want to support this work, the Buy Me a Coffee link is in bio. It helps me spend more time on this and get it in front of more people. Thank you for reading.

Time for some at home making

Craving a seriously good upgrade to your breakfast or lunch?

Smoked salmon (aka lox) and 100% whole grain rye bread are the ultimate dynamic duo!

Smoked salmon delivers mega doses of omega-3s that keep your heart happy, support brain health, and tame inflammation. It’s also loaded with high-quality protein, vitamin D, and B12.

Team it with 100% whole grain rye bread and you’re getting serious fiber for steady energy, better digestion, and blood-sugar balance—plus magnesium and antioxidants rye is famous for.

The classic combo?

Smoked salmon or lox piled on rye with a generous schmear of cream cheese.

Simple, satisfying, and next-level delicious.

Ready to try it? Grab the ingredients this week and tag me in your creation—I want to see your version!

Sourdough is having a moment… but it’s actually ancient.

𝟑 𝐪𝐮𝐢𝐜𝐤 𝐟𝐚𝐜𝐭𝐬 👇
• It dates back to ancient Egypt (~3000 BC) — one of the oldest forms of leavened bread ()
• It relies on wild yeast + bacteria instead of commercial yeast
• It was basically the way bread was made before modern baking

So why has it exploded again in the last 10 years?

Honestly… a mix of things:
• Pandemic baking + slower living trends ()
• People wanting more “artisan” + less processed foods
• And yeah — the aesthetic doesn’t hurt

𝐍𝐨𝐰 𝐥𝐞𝐭’𝐬 𝐜𝐥𝐞𝐚𝐫 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐮𝐩:
🚫 Sourdough is NOT a probiotic food.
The fermentation involves bacteria, but the heat from baking kills them — so no live cultures in your toast ()

That said… still worth buying.

𝟑 𝐫𝐞𝐚𝐬𝐨𝐧𝐬 𝐭𝐨 𝐚𝐝𝐝 𝐢𝐭 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐫𝐨𝐭𝐚𝐭𝐢𝐨𝐧:
• Unique tangy flavour (instant upgrade from basic bread)
• Better texture — chewy inside, crispy crust
• Fermentation can improve mineral availability + digestibility ()

It’s not “health food magic” — it’s just really good bread with some perks.

👉 Try swapping your usual loaf for sourdough this week and see if you notice the difference.

Bloating all the time? This probiotic might be worth a look 👇

A randomized, double-blind, placebo-controlled study (PMID: 36862903) looked at 𝐁𝐚𝐜𝐢𝐥𝐥𝐮𝐬 𝐜𝐨𝐚𝐠𝐮𝐥𝐚𝐧𝐬 𝐌𝐓𝐂𝐂 𝟓𝟖𝟓𝟔 (aka LactoSpore) by .health in adults with gas + bloating.

Here’s what they found after 4 weeks:
• Significant drop in gas + bloating symptoms (GSRS score ~8.9 → 3.1)
• Placebo group? Basically no meaningful change
• Participants also reported feeling way better overall
• No safety concerns or adverse effects

So what makes this different?

👉 𝐓𝐡𝐢𝐬 𝐢𝐬 𝐚 𝐬𝐩𝐨𝐫𝐞-𝐛𝐚𝐬𝐞𝐝 𝐩𝐫𝐨𝐛𝐢𝐨𝐭𝐢𝐜
That means it forms a protective “shell” (spore), helping it survive stomach acid and they transiently interact—modulating immune responses, producing enzymes, and influencing the gut environment.

Compare that to:
• Lactobacillus + Bifidobacterium → are metabolically active upon ingestion and focus more on fermenting carbohydrates, producing short-chain fatty acids, and interacting directly with resident microbes.

Not saying one is “better” — just different tools for different jobs.

🚫 𝐀𝐥𝐬𝐨: probiotics aren’t magic. But for the right person (especially with gas + bloating), they can help.

𝐁𝐨𝐭𝐭𝐨𝐦 𝐥𝐢𝐧𝐞: This specific strain showed real symptom improvement in a well-designed trial.

Get 20% with DOUGCOOK at checkout https://miome.health/

👉 If bloating is a constant struggle, it might be worth discussing this option with a qualified professional.

𝐆𝐫𝐞𝐞𝐧𝐬 𝐩𝐨𝐰𝐝𝐞𝐫𝐬 get a lot of hate… “unnecessary,” “just eat vegetables,” etc. And sure — whole foods come first. But let’s be real: not everyone is hitting their greens daily.

That’s where greens powders can actually help 👇

They’re packed with polyphenols + antioxidants that support:
• Gut health
• Reduced oxidative stress
• Metabolic health
• Overall micronutrient intake

And yes — there is some research here.

A randomized controlled trial by pharmacist Heather Boon looked at greens+ by Genuine Health and found it significantly improved energy levels over 12 weeks (with trends toward better vitality + well-being too). PMID 15217524

Other research on greens+ shows increases in antioxidant status and protection against cellular oxidative damage — likely thanks to its polyphenol content.

So no — not magic. But not useless either.

If you struggle to get enough greens, this can be a practical bridge.

3 easy ways to use greens powders:
1️⃣ Mix with water first thing in the morning
2️⃣ Blend into a smoothie
3️⃣ Stir into yogurt or overnight oats

👉 Aim for consistency, not perfection.

If your veggie intake isn’t where you want it, this might be worth trying.