prefusion

Partnering With Prefusion Health: Objective Testing That Elevates Client Care

Thu, 19 Feb 2026 17:06:11 GMT

Partnering With Prefusion Health: Objective Testing That Elevates Client Care

What a Partnership With DexaFit New York Looks Like

Partnering with DexaFit New York means enhancing; not replacing; your role.

Partners gain:

Access to clinical-grade DEXA, RMR, and VO₂ max testing
Preferred pricing options for clients or patients
Objective progress tracking that supports your recommendations
A collaborative model that respects your scope of practice

You remain the primary provider. We provide the data that strengthens your work.

Built for Long-Term Growth

Strategic partnerships are a core part of how DexaFit New York grows; and how our partners grow alongside us.

Integrating objective testing into your services:

Improves client outcomes
Increases perceived value
Strengthens retention
Differentiates your practice

In a results-driven market, access to clinical-grade data is a powerful advantage.

Interested in Partnering With DexaFit New York?

If you’re interested in offering your clients access to objective, medical-grade testing or exploring a strategic partnership; we’d love to connect.

Email: info@prefusionhealth.com
Call: (516) 363-3964

Our team is happy to discuss how a partnership can support your clients and strengthen your practice.

In today’s crowded health, fitness, and wellness space, professionals are increasingly looking for ways to deliver more precise, data-driven results for their clients.

That’s where objective testing comes in.

At DexaFit New York, in collaboration with Prefusion Health, we partner with gyms, trainers, dietitians, physical therapists, and wellness providers as a trusted objective testing hub; offering clinical-grade data that strengthens decision-making, outcomes, and credibility.

Why Objective Testing Matters

Subjective feedback and estimations can only go so far. Objective testing allows professionals to:

Validate progress with measurable data
Personalize training, nutrition, and rehab strategies
Build trust through transparency
Stand out in a saturated industry

By integrating DEXA, RMR, and VO₂ max testing, providers move from assumption-based planning to evidence-informed care .

How Different Professionals Use DexaFit

Gyms & Personal Trainers

DEXA scans help trainers track:

Lean mass vs fat mass changes
Visceral fat trends
Left-to-right muscular imbalances

VO₂ max and RMR testing further support conditioning, recovery, and fueling strategies giving trainers objective proof of progress and programming effectiveness.

Dietitians & Nutrition Professionals

Nutrition plans are more effective when built on real metabolic data.

Through DexaFit partnerships, dietitians can:

Refer clients for RMR testing
Understand true caloric needs and fuel utilization
Build more individualized nutrition strategies

We perform the testing and share results back with the provider, supporting both in-person and remote care models.

Physical Therapists & Rehab Providers

For rehab-focused professionals, DEXA scans can help:

Identify lean mass asymmetries
Track recovery following injury or surgery
Support return-to-training decisions with objective data

This adds another layer of insight to rehabilitation and performance planning.

Why Resting Metabolic Rate (RMR) Testing Is the Foundation of Any Personalized Nutrition Plan

Thu, 19 Feb 2026 12:17:50 GMT

Why Resting Metabolic Rate (RMR) Testing Is the Foundation of Any Personalized Nutrition Plan

When people think about building a nutrition plan, they usually start with calories, macros, or a template they found online. While those approaches may work short term, they often miss the most important variable of all:

Your metabolism.

Not everyone burns calories the same way. Not everyone needs the same intake. And not everyone responds to food in the same manner. This is where Resting Metabolic Rate (RMR) testing becomes one of the most valuable tools in personalized health and nutrition.

At DexaFit New York and Prefusion Health, RMR testing provides the metabolic baseline needed to design nutrition strategies that are truly individualized; not guessed.

What Is an RMR Test?

A Resting Metabolic Rate test measures how many calories your body burns at rest; meaning the energy required to maintain basic physiological functions like breathing, circulation, and cellular repair.

This number represents the largest portion of your daily energy expenditure .

Unlike equations or online calculators that rely on averages, an RMR test measures your metabolism directly using breath analysis. The result is a personalized metabolic profile that removes estimation and replaces it with objective data.

Why “Estimated Calories” Often Miss the Mark

Most nutrition plans rely on formulas that factor in age, height, weight, and sex. While these estimates can be useful at a population level, they ignore important individual differences such as:

Lean muscle mass
Hormonal environment
Metabolic adaptation
Recovery status
Training volume
Stress and sleep quality

Two people of the same height and weight can have hundreds of calories difference in their true metabolic rate. That gap is often the difference between progress and frustration.

RMR and Goal-Specific Nutrition

Whether your goal is to gain lean mass, reduce body fat, or improve performance, your RMR dictates how your nutrition plan should be structured.

For Lean Mass Gain

An RMR test helps determine:
Whether a caloric surplus is truly needed
How aggressive that surplus should be
How to avoid unnecessary fat gain while supporting muscle growth

For Fat Loss

Rather than blindly cutting calories, RMR testing allows for:
A precise deficit that supports fat loss without excessive metabolic slowdown
Better preservation of lean mass
A more sustainable approach to long-term body composition change

This precision is especially important for individuals who feel like they are “doing everything right” but not seeing results.

Fuel Utilization: What Your Body Burns at Rest Matters

Beyond calories, an RMR test also provides insight into substrate utilization; in simple terms, what fuel source your body prefers at rest.

Fat-Dominant Fuel Use

Greater fat utilization at rest is often associated with:
Better metabolic efficiency
Improved metabolic flexibility
Reduced reliance on constant food intake for low-level energy demands

Carb-Dominant Fuel Use

Higher carbohydrate reliance at rest can indicate:

Reduced fat oxidation efficiency
Greater dependence on frequent carbohydrate intake
A metabolism that may struggle during fasting, low activity, or long gaps between meals

This information helps guide not just calorie targets, but macronutrient distribution , meal timing, and training strategy.

Why This Matters More Than Any “One-Size-Fits-All” Plan

Generic nutrition plans assume everyone responds the same way to the same inputs.

RMR testing proves that assumption wrong.

By understanding:
How many calories your body actually needs
How your body prefers to fuel itself
How your metabolism responds to training and recovery

Nutrition becomes strategic , not reactive.

A Powerful Tool for Dietitians and Nutrition Professionals

RMR testing isn’t just valuable for individuals; it’s an exceptional resource for dietitians and nutritionists who want to practice at a higher level of precision.

Through DexaFit and Prefusion Health:

Dietitians can refer clients for RMR testing
We perform the metabolic assessment
Results are shared back to the provider
Nutrition plans can be built using real metabolic data

This model allows nutrition professionals; including those working remotely; to deliver more individualized care without needing in-house metabolic equipment.

It creates a collaborative, data-driven approach where testing and nutrition work hand in hand.

RMR Testing as Part of a Bigger Picture

When paired with DEXA body composition scans, VO₂ max testing, and clinical oversight through Prefusion Health, RMR testing becomes part of a comprehensive framework that answers key questions:

Am I eating enough; or too much?
Am I fueling appropriately for my goals?
Is my metabolism adapting in the right direction?
Are changes in body composition supported by my nutrition strategy?

Rather than guessing, clients and providers can adjust with confidence.

Precision Over Assumptions

Nutrition works best when it is personalized.

A Resting Metabolic Rate test provides the foundation for that personalization; ensuring that calorie targets, macronutrient strategies, and dietary structure are built around your physiology , not averages.

Whether you’re an individual refining your health journey or a nutrition professional seeking better tools for your clients, RMR testing replaces uncertainty with clarity.

Interested in RMR Testing or Professional Collaboration?

If you’re looking to build a nutrition plan based on real metabolic data; or you’re a dietitian or nutrition professional interested in collaborating; our team at DexaFit New York and Prefusion Health can help guide the process.

Reach out to learn more about RMR testing, referrals, and data-driven nutrition support.

Peptide Therapy: What It Is, Why It Works, and Why Measurement Matters

Thu, 19 Feb 2026 11:09:45 GMT

Peptide Therapy: What It Is, Why It Works, and Why Measurement Matters

Peptide therapy has become one of the most talked-about tools in modern health optimization; and for good reason. When used appropriately, peptides can support recovery, metabolic health, body composition, tissue repair, and long-term performance in ways that traditional supplements cannot.

But peptides are not shortcuts. And they are not something to experiment with casually.

At Prefusion Health, peptide therapy is approached as a measured, supervised, and data-backed process , not a trend. When combined with objective testing like DEXA scans, metabolic analysis, and VO₂ testing, peptides become part of a structured strategy; one that can be validated, adjusted, and trusted.

What Are Peptides?

Peptides are short chains of amino acids that act as signaling molecules in the body. Unlike hormones or pharmaceuticals that often force a response, peptides work by communicating with existing biological pathways , encouraging the body to do what it already knows how to do; more effectively.

Different peptides target different systems, such as:

Growth hormone signaling
Tissue repair and inflammation modulation
Metabolic efficiency and fat utilization
Cellular energy production
Sleep and recovery pathways

Because peptides are highly specific, they can be used with greater precision; when selected and dosed appropriately.

Why Peptides Are Not “One-Size-Fits-All”

One of the biggest misconceptions around peptides is that results are guaranteed.

In reality, response depends on:

Baseline body composition
Metabolic health
Sleep quality
Training load
Nutritional status
Stress and recovery capacity

This is why unsupervised peptide use often leads to disappointment; or worse, misuse.

At Prefusion Health, peptides are never used in isolation. They are layered into a broader clinical picture built from objective baseline data , not assumptions.

The Role of Professional Oversight

Peptides are powerful tools; which is exactly why they require professional oversight.

When peptides are overseen by experienced clinicians and applied within a structured protocol, several things change:

The right peptide is selected for the right goal
Dosing is aligned with physiology, not guesswork
Progress is monitored objectively
Adjustments are made based on real data, not how someone “feels”

This approach prioritizes safety, effectiveness, and long-term outcomes over hype.

Why We Pair Peptide Therapy With DEXA Scans

One of the most important questions any client should ask is:

“How do I know this is working?”

This is where most peptide programs fall short.

At Prefusion Health, peptide therapy is paired with quarterly DEXA body composition scans , allowing us to objectively measure:

Changes in lean muscle mass
Reductions in fat mass; including visceral fat
Left-to-right muscular asymmetries
Structural shifts that subjective feedback can’t capture

DEXA removes ambiguity. It turns peptide therapy from a belief-based intervention into a measurable process .

Instead of hoping a protocol is effective, you can see exactly how your body is responding.

Peptides as Part of an Integrated Strategy

Peptides work best when they are integrated; not stacked blindly.

That’s why our peptide protocols are paired with:

Metabolic testing (RMR and substrate utilization)
VO₂ Max testing for aerobic efficiency
Red light therapy to support cellular recovery
IV therapy for mitochondrial and hydration support
Structured retesting timelines to validate progress

This integration allows peptides to support the system as a whole, rather than targeting one outcome in isolation.

What Clients Typically Use Peptides For

While each protocol is individualized, peptide therapy is commonly used to support:

Fatigue, poor sleep, and slowed recovery
Visceral fat reduction and metabolic health
Athletic recovery and training resilience
Tissue repair after injury or chronic inflammation
Longevity-focused performance and energy
Skin, connective tissue, and structural regeneration

The key difference at Prefusion Health is that every goal is anchored to data , not trends.

Measured Progress Over Guesswork

Peptide therapy should never feel like a leap of faith.

When therapy is combined with:

Baseline testing
Professional oversight
Structured protocols
Objective retesting

It becomes a transparent process; one where progress is visible, adjustments are informed, and outcomes are grounded in physiology.

This is why every peptide protocol at Prefusion Health includes DEXA scans at baseline and follow-up , ensuring that changes in body composition, recovery, and performance are not just felt; but confirmed.

A Smarter Way to Approach Advanced Therapies

Peptides represent one of the most promising tools in modern health optimization; when used correctly.

At Prefusion Health, they are:

Overseen by professionals
Integrated with advanced testing
Measured with clinical-grade data
Adjusted based on objective outcomes

If you’re exploring peptide therapy, the most important question isn’t what peptide to use ; it’s how you’ll know it’s working .

That’s where data changes everything.

Interested in Learning More About Peptide Therapy?

If you’re curious whether peptide therapy is appropriate for your goals, the next step is a medical consultation with a Prefusion Health provider . During this visit, your history, goals, and baseline data are reviewed to determine whether peptide therapy is a safe and effective option for you.

To learn more or schedule a consultation, call us today and our team will guide you through the process.

Understanding DEXA Scans: The Foundation of Smarter Health, Longevity, and Performance

Thu, 19 Feb 2026 10:24:20 GMT

Understanding DEXA Scans: The Foundation of Smarter Health, Longevity, and Performance

Most people check on their health using things like a scale, a smartwatch, or how their clothing fits. These tools can be useful, but they only show a small piece of the bigger picture. They don’t reveal how much muscle you actually have, how much fat you’re carrying, or where the risks might be hiding.

A DEXA scan changes all of that.

At DexaFit New York, DEXA scans are the starting point for anyone serious about improving body composition, performance, or long-term health. Whether you're an athlete trying to refine your training or someone looking to take control of your health again, a DEXA scan gives you clarity that traditional tools simply can’t.

What a DEXA Scan Actually Measures

A DEXA (Dual-Energy X-Ray Absorptiometry) scan is a medical-grade body composition test that takes about 10–15 minutes to complete. In one appointment, you receive detailed insight into:

• Total body fat percentage
• Lean muscle mass and how it's distributed
• Visceral fat (the deeper fat around your organs)
• Bone density
• Muscle imbalances from left to right
• Android/gynoid fat distribution patterns

Unlike gym devices or smart scales that provide estimates, a DEXA scan measures your body with the highest available accuracy. This is why athletes, physicians, and performance facilities rely on it as the gold standard.

If you’re searching terms like DEXA scan New York , this is exactly the type of advanced body composition analysis you’re looking for.

Why DEXA Matters More Than the Scale

A scale can tell you your weight; but it can’t tell you what your weight is made of. Two people can weigh exactly the same and have completely different levels of health.

One might have:

• Higher lean muscle
• Low visceral fat
• Strong bone density
• A healthy metabolic profile

While the other has:

• Lower muscle mass
• High visceral fat risk
• Weaker bone density
• A higher likelihood of metabolic issues

From the outside, they may look similar.
Internally, their bodies are in completely different states.

This is why relying on weight alone is misleading. A DEXA scan provides the information needed to make smarter decisions about training, nutrition, and lifestyle.

For Athletes: Precision That Elevates Performance

Athletes use DEXA scans as a tool to refine every aspect of their performance. Knowing exactly how much lean mass they’ve gained, whether imbalances exist, or how their power-to-weight ratio is shifting throughout the year helps them train with intention.

It’s one of the most effective ways to track improvements in body composition over time; especially in sports where strength, endurance, and efficiency matter.

For Anyone Restarting Their Health Journey

A large number of people who visit DexaFit are not athletes. They're individuals trying to get healthier, lose body fat, gain muscle, or simply understand where to begin.

One of the most common feelings is uncertainty:
“I don’t know what’s going on with my body anymore.”

A DEXA scan removes the guesswork.
It provides a starting point; a true baseline; that makes progress easy to measure and adjustments easier to make.

When you retest every 8–12 weeks, you can see exactly how your effort is translating into results. This is incredibly motivating and often becomes the turning point in someone’s fitness journey.

A Closer Look at Visceral Fat (The Hidden Risk)

One of the most important benefits of a DEXA scan is its ability to measure visceral fat; the deeper fat stored around vital organs. This type of fat is strongly linked to inflammation, insulin resistance, and long-term health risks.

What surprises many people is that you can look “average” on the outside but still have elevated visceral fat internally. DEXA reveals this early, giving you the chance to take action before it becomes a real problem.

For longevity-focused clients, this single metric often becomes one of the most valuable data points to monitor over time.

How DEXA Fits Into a Bigger Health and Performance Strategy

At DexaFit New York, a DEXA scan isn’t just a one-off assessment. It works alongside metabolic testing (RMR), VO₂ Max assessments, and key biomarkers to create a full picture of your health.

This integrated view helps us understand:

• How efficiently your metabolism is working
• How well your body uses oxygen during exercise
• Whether you’re gaining or losing the right type of weight
• How your biomarkers respond to lifestyle changes

These elements come together in what we call our Biological Analysis Program; a deeper process where we combine your DEXA, RMR, VO₂, and intake data to build your personalized Longevity Blueprint. It’s a way to move beyond general fitness advice and into truly individualized guidance.

A Smarter Way to Start and a Clear Way to Stay on Track

Whether your goals involve body composition, performance, longevity, or simply taking back your health, a DEXA scan gives you information that’s immediately actionable.

And when you repeat the scan every 8–12 weeks, you create a feedback loop that keeps you moving in the right direction:

Test → Adjust → Improve → Retest

This is how real, sustainable progress happens.

Ready to See What Your Body Is Made Of?

If you’re ready to take the first step, you can schedule your DEXA scan at DexaFit New York below. If you're curious about a more in-depth, personalized analysis, ask us about our Biological Analysis Program; where we use your data to map out your individualized health and performance blueprint.

Insulin: Good or Bad?

Mon, 12 Jan 2026 13:42:04 GMT

Insulin: Good or Bad?

What comes to mind when you think of the word Insulin ?

You may immediately think of chronic diseases like diabetes and obesity. While Insulin does relate to those conditions in some cases, Insulin is not inherently “bad”. Your body actually needs Insulin in order to function correctly. It’s time to shift the narrative and learn why insulin is not only important and why we measure and analyze your levels here at Prefusion Health. Optimizing your Insulin levels through our health protocol will help in optimizing your metabolism and reaching your body composition and performance goals!

What is Insulin?

Insulin is an anabolic hormone produced by the beta cells in your pancreas. It is helpful in regulating the metabolism of not only carbohydrates, but also proteins and fats. Insulin promotes the absorption of glucose (aka sugar) from the blood into the liver, skeletal, and fat cells.

How does Insulin function in the body?

When glucose (sugar) from the food you eat enters your bloodstream, your pancreas must release Insulin to help that glucose travel from the bloodstream into your cells, where it is turned into ATP and used for energy so that you can perform your daily activities.

Think of Insulin like a car key, Insulin (the key) is needed to unlock the car’s gas tank (your cells) so that fuel (glucose) can be used for energy. Without Insulin, the food that you eat cannot enter your cells to provide you with energy, causing your blood sugar to remain high, potentially leading to chronic health problems if not addressed with nutritional and lifestyle changes.

Insulin is absolutely necessary for the metabolism of carbohydrates and adhering to a balanced diet helps optimize the function of Insulin in our body. In healthy people, Insulin allows the carbohydrates we eat to be used by our cells for energy effectively. If you are insulin resistant and cannot use Insulin effectively, sugar is left piled up in your blood. Your body responds by storing this extra sugar as fat, because it has nowhere else to go. This is why obesity and type 2 diabetes are so strongly linked together.

Optimizing Insulin Utilization for Body Composition

Individuals who are insulin sensitive (AKA able to use Insulin well) have been shown to have better carbohydrate and lipid metabolism, weigh less, and have decreased risk of type 2 diabetes compared with those who are insulin resistant. The long and short of it is, if we eat too much, our body does not have use for the excess nutrients, however, if we eat what our body needs, then we are in energy balance and Insulin can do it’s job effectively. Working with our team of Registered Dietitians, our program design will help individuals become better utilizers of carbohydrates through different dietary protocols implemented.

Optimizing Insulin Utilization for Performance

Insulin boosts the amount of glucose taken in by your cells, some of which is stored as glycogen in the muscles or liver. When you exercise, you rely on this stored form of glucose to break down into usable carbohydrates that your body can use immediately to support you as you run, jump, lift, etc.

Increased glycogen stores are also beneficial before exercise because it delays exercise fatigue, and beneficial after exercise because it helps restore your glycogen levels in preparation for your next workout. You may have heard of high level athletes participating in ”carbo-loading”- this is why! Eating plenty of high quality carbohydrates is beneficial in allowing insulin to build up your glycogen stores. If you don’t have sufficient glycogen stores, your body won’t receive the glucose it needs during intense exercise which may cause your performance to take a hit. Remember energy in must equal energy out, otherwise performance suffers.

Insulin also plays a role in muscle growth. It is an anabolic hormone meaning that it helps build and grow muscle tissues. Insulin not only promotes the synthesis of glycogen, but also promotes the synthesis of muscle protein by stimulating the uptake of amino acids from the foods you eat and promoting the muscle-building effects of human growth hormone (HGH). When insulin levels are very low, intracellular protein may actually start to degrade and result in muscle atrophy.

How does the Prefusion Protocol address insulin?

Our Prefusion Protocol aims to increase a client’s insulin sensitivity through diet and exercise. The protocol introduces eating balanced meals and snacks every 3-4 hours to help regulate our blood sugar levels and prevent dramatic spikes and drops in insulin. We also implement strategic carb intake and timing strategies in order to maximize the positive effects that Insulin has on fat loss, muscle gain and athletic performance.

How do we monitor your levels?

You might be wondering how you would you know if you are insulin resistant or how to tell if your blood sugar is elevated beyond the healthy limits. At Prefusion Health, we provide comprehensive bloodwork that can give you insight into many health conditions. One of the values we test for is Hemoglobin A1C, which measures your average blood sugar over the course of 3 months. An A1C result of 5.7% or below is normal and indicates that your body is using insulin effectively to keep your blood sugars in a healthy range. An A1C value above 5.7% is associated with Insulin resistance, prediabetes, and type 2 diabetes.

Our Medical staff performs an in-depth review of your bloodwork, including your A1C value, and will help you implement proper nutrition and exercise strategies in order to maximize your body’s ability to use insulin and avoid the health complications caused by out-of-range blood sugar levels.

Rethinking insulin

Insulin is a very important hormone that gets a bad rap! You need Insulin to stay alive, be healthy, and have the energy to perform all of your daily activities (including exercise). Your body requires balanced meals and snacks on a consistent basis to release insulin and keep your blood sugars in a healthy range. Furthermore, insulin can be beneficial in reaching your body composition goals.

Learn more about your Insulin levels and how to optimize them to improve your metabolism and reach your overall health and body composition goals.

Schedule a visit today to test and get set-up with a comprehensive health plan to follow!

What is Prefusion Health?

Mon, 12 Jan 2026 13:28:18 GMT

What is Prefusion Health?

Are you frustrated on your health journey & have tried everything under the sun to lose weight, get fit, or move better but nothing seems to be working (or the results are just flat out unsustainable?) OR- are you an athlete looking to unlock your human potential? If so, you are not alone.

At Prefusion Health, we bridge this gap by removing this frustration and simplify your efforts by connecting the dots from where you are now in your health journey, to where you want to be. We are invested in helping you achieve your desired end result without wasting more of your valuable time on trial-and-error.

Our health professionals use a bulletproof system called the Prefusion Protocol to customize a nutrition, exercise and corrective movement program based on your unique needs and goals.

What is the Prefusion Protocol ?

“Test. Connect. Success! ”

The Prefusion Protocol couples state-of-the-art technology with qualified health professionals such as Registered Dietitians and Chiropractors who leverage the data to create a personalized program that is fine-tuned over time to help you reach your goals.

We believe that if you’re not testing, you’re guessing! The Prefusion Protocol begins with baseline testing and screening in partnership with DEXAfit services. All clients will receive an initial DEXA body composition and metabolism test, as well as a structural analysis using the Fit3D and a movement screening with our Chiropractic. We also provide comprehensive blood work analysis, take-home gut health tests and Nutrigenomix testing as needed. This helps our health professionals get a complete picture of your current health status.

Connecting the dots. After the baseline testing is completed, our Registered Dietitian and Chiropractor will work with you to formulate your personalized nutrition plan, corrective exercises and fitness prescription using the data collected.

Success! To be successful in our program, our health professionals will meet with you either in person or virtually on a bi-weekly basis to troubleshoot and fine-tune your program over time. You will receive:

Ongoing nutritional support and guidance with our Registered Dietitian
Visits for injury prevention and corrective care for existing injuries or structural imbalances with our Chiropractor
In-between session support with our designated Accountability Coach and most importantly…
Follow-up testing to track and monitor your progress over time!

Our approach combines objective, evidence-based data with an actionable plan to help you achieve real and sustainable results that you can trust! Let us connect the dots for you!

If you’re ready to get started on your health journey with us, click here t o schedule your complimentary call today!

Nutrition Periodization for Aesthetics vs. Performance vs. Longevity

Mon, 12 Jan 2026 13:21:11 GMT

Nutrition Periodization for Aesthetics vs. Performance vs. Longevity

Have you ever wanted to lose a significant amount of bod y fat and perform better at the same time? Or, have you ever thought about the effects that going vegan might have on your performance or body composition?

The truth of the matter is that a well-designed nutrition plan for aesthetics or body composition will ultimately look different than a nutrition plan designed to enhance athletic performance. Nutritional needs will also differ for someone who is eating for overall health & longevity purposes than for someone who is eating to manage a chronic disease.

In many cases these goals often overlap. It is critical to realize that our nutritional needs must be consistent with our aesthetic, performance or longevity goals so we can periodize our nutrition appropriately and achieve our desired result.

To explain this concept further, imagine yourself as a competitive athlete. Athletes use periodization in their training and nutrition programs seasonally throughout the year In other words, their training and nutrition programs are broken down into three phases throughout the year: in-season, off-season and pre-season.

When athletes are in-season, their nutrition goals are different from the off-season. Fat loss and body composition changes are not ideal when athletes are in-season because that would be detrimental to their performance. Fat loss goals are more appropriate to achieve in the off-season when decreasing inflammation and recovery are of utmost importance.

While periodization is commonly executed with athletes as the above example shows, it can and should be applied in an everyday dietary setting to achieve long-term success using a multi-phasic approach.

Nutrition for Aesthetics & Body Composition

When was the last time you were not trying to lose weight?

Realistically speaking, the majority of my clients come to Prefusion Health with weight loss as their primary goal. However, they have been chasing this goal their entire life.

Simply put, losing weight requires the body to be in a calorie deficit for a sustained period of time. It is also a major stressor on the body. Dieting disrupts the homeostatic balance and, as a result the body adapts by conserving energy, slowing the Resting Metabolic Rate (RMR), decreasing thyroid function, hindering hormonal output, compromising sleep, and increasing cortisol-the main stress hormone. At the same time, appetite increases when there is a calorie deficit as the body fights to return to homeostasis. This is why many people who go on a diet eventually go off their diet only to regain the weight they initially lost plus more. Research also suggests that severe calorie deficits cause metabolic adaptations to occur. This means caloric intake must decrease further during the next time diet in order to lose weight again or achieve the same result.

The good news is that metabolic adaptation, rapid regain of weight and “yo-yo dieting” can be avoided with a more periodized approach to fat loss that includes “diet breaks” and periods of caloric maintenance over time. This means that any time you go on a “diet” or dip your calories below maintenance, there MUST be a strategic and planned recovery phase in order to restore hormonal function, and continue on the path towards reaching and sustaining your ideal weight over a longer period of time. With a properly formulated, nutrition and exercise plan that is periodized you can also prevent metabolic adaptations that occur during weight loss.

Nutrition for Athletic Performance

Whether you are a recreational or competitive athlete, it is important to focus on matching your calorie intake to your calorie output during this phase. Recognize that getting stronger, faster and/or more explosive may require you to eat at maintenance or even a calorie surplus. Fat loss (as mentioned earlier) requires a calorie deficit and may negatively affect your performance. Eating in a calorie deficit while trying to compete at the highest level is like trying to drive a car without any gas… you will get nowhere.

Instead, it is important to learn and understand the energy systems of your activity/sport and plan your nutritional needs to match the unique demands of training. For example, many strength and power athletes, as well as high-intensity sports rely mainly on the anaerobic (without oxygen) energy system to supply the working muscles with the necessary fuel needed to carry out the activity. For most activities, an increase in carbohydrate is usually needed to fuel the activity and recover better between sessions, although there may be some exceptions. Although often overlooked, recovery nutrition is just as important as eating to perform better. If you’re an athlete looking to gain a competitive edge over your peers, your nutrition plan should be periodized to strategically reflect the training demands during each season.

Nutrition for Health & Longevity

Can we agree that eating for health and longevity, or to prevent chronic disease, is important in all phases of life?

While the goal of staying healthy and living longer lingers in the back of all our minds, some individuals who don’t have an immediate body composition or performance goal choose to prioritize this goal over others. Individuals who are diagnosed with a chronic disease (i.e. diabetes, cancer, cardiovascular disease etc.) or suffer from digestive issues, food allergies/intolerances and/or eating disorders often aim for health and longevity. In addition, we serve individuals who are simply inspired to begin a new health journey so they can feel more energized, or who wish to transition to a vegetarian or vegan diet for dietary or ethical purposes.

For individuals who are experiencing a digestive flare-up, or managing a chronic disease, it is important to treat the symptoms and to identify the root cause of the problem so the issue can be resolved. For example, an individual who suffers from Irritable Bowel Syndrome (IBS) may experience painful bloating or constipation, however, without addressing the root cause of the problem it will be difficult, if not impossible to heal the gut, feel better and even reach a fat loss goal later.

Transitioning to a vegan diet may have great health benefits however, aesthetic and/or performance goals can easily be neglected if the composition of the vegan diet is not well formulated.

Whatever your goal may be, it is important to periodically adjust your nutrition plan to formulate a well-designed weight loss plan, match training demands, and adjust for lifestyle needs. Set yourself up for success by personalizing your nutritional needs with a qualified Registered Dietitian.

Click here fo r more information or to schedule your complimentary call today!

How Does Alcohol Affect Your Body Composition?

Mon, 12 Jan 2026 13:09:16 GMT

How Does Alcohol Affect Your Body Composition?

The question of whether or not we can include alcohol in a sound nutrition plan to reach our body composition goals is controversial. The law of thermodynamics states that in order to maintain body weight, the calories that we consume must be equal to calories that we expend through daily life activity and exercise. In addition, taking in more calories than we burn will lead to weight gain, whereas taking in less calories than we burned will equate to weight loss. While this law of thermodynamics sounds simple in nature, it is a bit more complex than that according to research.

First and foremost, the term macronutrients is an umbrella word for dietary carbohydrates, protein and fat. Each of these macronutrients can be found on a nutrition facts label, and are found in all of the foods that we eat in varying quantities. Their role in the diet is to supply our bodies with a usable or storage form of energy . Carbohydrates and protein each provide us with 4 calories per gram, whereas fat supplies our bodies with 9 calories per gram. Alcohol is unique in that it is categorized as the fourth macronutrient group which provides us with 7 calories per gram. Hence, from this evaluation, we can conclude that all calories are not created equal.

It is important to note that with the presence of alcohol in the body, the metabolism of our primary macronutrients (carbs, protein and fats) gets put on hold. This is because alcohol is a toxin , therefore, it must be cleared from the body as quickly as possible.

Since alcohol has 7 calories per gram, it acts more like a fat in the body than anything else. Alcohol also has a lot of empty calories, meaning that it has little to no nutritional value for its caloric density. Research has linked diets high in processed foods and empty calories to chronic diseases such as obesity, diabetes, cardiovascular disease and more. In particular, drinking alcohol in excess is a large contributor to visceral fat (the harmful fat that covers our organs) and can have damaging effects on our excretory system, whose purpose is to filter waste products and remove toxins from the body. If the liver becomes overly stressed as a result of drinking too much alcohol, chronic medical conditions such as fatty liver, jaundice, cirrhosis and even heart failure can result.

Now, this is not to say that you can’t drink socially or in moderation if you wish. After all, research supports that one glass of red wine per day is actually good for your heart thanks to an antioxidant called resveratrol . However, research also shows that there is a J shaped curve when it comes to drinking alcohol (See Figure 1). In other words, drinking one glass of red wine per day may be cardio-protective; however, not drinking at all is better than drinking multiple alcoholic beverages in the first place.

Figure 1:

From a body composition standpoint, removing alcohol completely will only further support the weight loss deficit that we are trying to create in a nutrition program. Furthermore, removing alcohol completely will also help us decrease android (belly fat) and visceral fat (the fat that covers your organs). Research suggests that a larger android to gynoid ratio, as well as a higher visceral fat, puts us at an increased risk of developing chronic diseases such as diabetes, fatty liver and cardiovascular disease.

If you are a social drinker, then follow the helpful tips below when drinking in order to minimize fat storage and stay on track towards reaching your health goals.

Choose clear beverages which tend to be lower in calories. Examples include vodka, tequila, or gin as opposed to drinks like beer, bailey’s or other liquors.
Save calories by using low to no-calorie mixers. For example, vodka with seltzer would be a good choice while sugary mixers such as juice, soda and Red Bull provide you with empty calories that are detrimental to body composition.
Alternate alcoholic beverages with water. This will help you not only prevent dehydration, but it can also help prevent a hangover the next day.
Be mindful of the calories that you consume from food while drinking as this is where most of us tend to get in trouble.
When in doubt, stick to the serving size! Believe it or not, one serving of alcohol is equal to only 5oz of wine, 12oz of beer, or a 1.5oz shot (See Figure 2)

Figure 2:

So, if you are ready to get started on your health journey, or to learn more about your personalized nutrition needs, then visit www.prefusionhealth.com for more information.

Click here to schedule an appointment with our in-house Registered Dietitian today!

Top Foods That May Be Causing Inflammation In Your Body

Mon, 12 Jan 2026 12:48:22 GMT

Top Foods That May Be Causing Inflammation In Your Body

The foods we eat on a daily basis are either helpful or harmful.

While it appears that acute inflammatory responses can be helpful because they allow our bodies to fight injury and infection, the World Health Organization (WHO) states that prolonged and chronic inflammation puts us at risk of developing chronic diseases such as obesity, diabetes, cardiovascular disease, chronic obstructive pulmonary disease (COPD), cancer, arthritis and more (Pahwa, 2020). Sustained inflammation may also turn on genes that contribute to the development autoimmune diseases and allergies.

By reducing or eliminating the following foods from your diet, you can decrease inflammation and protect yourself against the development of chronic diseases and illnesses.

ALCOHOL

Alcohol is known as a major contributor of inflammation in the body. Studies show that individuals who consumed 30 or more grams of alcohol per day had increased C-reactive protein (CRP) levels in their bodies (Oliveira, n.d). A high level of CRP in the blood is a clear marker for inflammation. Excessive alcohol intake is also shown to promote hepatic inflammation which may eventually lead to fatty liver and/or cirrhosis. Empty calories from alcohol also contribute to a higher body weight and an increased body fat percentage. Even moderate alcohol consumption can cause elevated visceral fat levels and abdominal obesity (Cigolini, n.d.). Individuals with above average visceral fat release more of the inflammatory marker IL-6 in their bodies, thus contributing to more inflammation. The Academy of Nutrition and Dietetics recommend limiting alcohol intake to only 1 drink per day for women and 2 drinks per day for men in order to prevent some of the harmful health effects of alcohol consumption. However, eliminating alcohol consumption all together is the solution to lowering inflammation and solving a growing public health problem. To read more about the effects of alcohol on body composition

2. DAIRY

Foods high in saturated fats have been shown to increase low-grade inflammation in our bodies. Full fat dairy contains plenty of saturated fats, which is why dairy is often to blame when inflammation is present. In a 2015 study, individuals who ate dairy every day were more likely to have low-grade inflammation present in their bodies compared to those who ate no dairy at all (Paturel, n.d.). Inflammation that persists after consuming dairy is also highly dependent on whether or not the individual carries the lactase enzyme, which is the enzyme needed to digest in lactose. Research suggests that more than half of the world’s population is lactose intolerant, and we stop producing the lactase enzyme around the age of 5. Therefore, inflammation is unavoidable if we are lactose intolerant and consume dairy.

In addition to inflammation, common symptoms associated with lactose intolerance include bloating, diarrhea, flatulence, stomach cramps, and nausea. Dairy consumption can also affect us externally by contributing to acne breakouts and other skin issues. Cow’s milk is used to stimulate the release of hormones in calves that will help them grow. When we consume cow’s milk, hormones in our body are released in a similar way that they are in calves. The stimulation of these hormones when we consume dairy have been shown to trigger breakouts and increase the incidence of acne.

3. GLUTEN

Gluten may cause poor digestion, bloating, and symptoms of irritable bowel syndrome (IBS) in some individuals, which is why many people without a diagnosed gluten allergy may choose to actively avoid gluten in their diets altogether (Shmerling, 2019). However, most of the inflammation caused by gluten is found in individuals who are allergic to gliadin and glutenin, which are the proteins found in gluten. An immune response ensues (which includes inflammation) when someone with a gluten allergy consumes gluten. For those with celiac disease, gluten consumption is a clear factor in an individual’s inflammation levels. Gluten consumption is also shown to negatively impact the health of those with thyroid disease.

Gliadin (the protein found in gluten) takes part in a phenomenon known as “molecular mimicry”, where the gliadin is able to mimic the thyroid hormone transglutaminase. Individuals with thyroid disease who consume gluten will therefore have an increased amount of transglutaminase in their bodies, which can cause the body to attack its own tissues (Wong, 2017). However, even if you don’t have celiac disease or thyroid disease, new research shows that limiting gluten may be a good way to reduce our body’s inflammatory markers. The release of zonulin, an inflammatory protein, is triggered when gluten is consumed (Neimark, 2015). Additionally, limiting gluten is a great way to prevent or stop gluten intolerance, which is becoming more prevalent in our society. Symptoms of gluten intolerance include constant fatigue, malnutrition, decreased bone density, joint pain, inhibited ability to concentrate (commonly referred to as “brain fog”) nausea, vomiting, and abdominal cramping.

4. ADDED SUGARS

Frequent consumption of added sugars is a huge contributor to inflammation, in addition to obesity and insulin resistance. C-reactive protein levels skyrocket after consuming refined sugars, and those levels stay elevated for many hours after eating. One study found that those who consumed one can of soda per day (that’s about 40 grams of added sugar) led to a considerable increase in CRP, insulin resistance, and even LDL cholesterol in the body (Aeberli, 2011). Furthermore, considerable weight gain was observed in addition to increasing inflammation levels in just 3 weeks of participants drinking one can of soda per day. Limiting or eliminating refined sugars from our diets is crucial in order to reduce our body’s inflammatory response and prevent undesirable weight gain. Limiting refined sugars is also a good idea because they are truly just a waste of calories. Added sugars are commonly referred to as “empty calories”, because although they contribute a significant number of calories, they do not provide our bodies with any important nutrients, vitamins, or minerals.

DECREASING INFLAMMATION IS A CONSTANT EFFORT

Many of those who grew up eating a standard American diet may find it shocking that what they consume every day- alcohol, dairy, gluten, and sugar- are a detriment to their health by causing high levels of bodily inflammation. By making a conscious effort to limit or eliminate inflammatory foods from your life, you can greatly improve your overall health and wellbeing.

By: Sara De Luca, RD, CDN, CPT and Simone Gmuca, Dietetic Intern

References:

Aeberli. (n.d.). Low to moderate sugar-sweetened beverage consumption impairs glucose and lipid metabolism and promotes inflammation in healthy young men: A randomized controlled trial. Retrieved January 10, 2021, from

https://pubmed.ncbi.nlm.nih.gov/21677052/

Cignoli, M. (n.d.). Moderate alcohol consumption and its relation to visceral fat and plasma androgens in healthy women. Retrieved January 12, 2021, from https://pubmed.ncbi.nlm.nih.gov/8653140/

Neimark, J. (2015, December 9). A Protein In The Gut May Explain Why Some Can’t Stomach Gluten. Retrieved January 12, 2021, from https://www.npr.org/sections/thesalt/2015/12/09/459061317/a-protein-in-the-gut-may-explain-why-some-cant-stomach-gluten

Oliveira. (n.d.). Alcohol intake and systemic markers of inflammation–shape of the association according to sex and body mass index. Retrieved January 07, 2021, from https://pubmed.ncbi.nlm.nih.gov/20083478/

Pahwa, R. (2020, November 20). Chronic Inflammation. Retrieved January 07, 2021, from https://www.ncbi.nlm.nih.gov/books/NBK493173/

Paturel, A. (n.d.). Dairy and Inflammation. Retrieved January 07, 2021, from https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/dairy-an inflammation#:~:text=It’s%20clear%20that%20a%20diet,Hu .

Shmerling, R. (n.d.). Ditch the Gluten, Improve Your Health? Retrieved January 07, 2021, from https://www.health.harvard.edu/staying-healthy/ditch-the-gluten-improve-your-health

Wong, K. (2017, March 27). Gluten and Thyroid Health. Retrieved January 12, 2021, from https://juniperpublishers.com/jojph/pdf/JOJPH.MS.ID.555563.pdf

Sympathetic vs. Parasympathetic Nervous System

Mon, 12 Jan 2026 12:33:35 GMT

Sympathetic vs. Parasympathetic Nervous System

Our nervous system is responsible for receiving sensory information from our environment, processing it, and generating an appropriate motor response to that information. In other words, without our nervous system, we would not be able to quickly pull our hand away from a burning hot stove if we accidentally touched it or slam on the brakes when we get close to a car in front of us. Our nervous system is vastly complex, and we need it to function properly in order to go about our daily routines. It is broken up into two major parts: the central nervous system (CNS) and the peripheral nervous system (PNS). The PNS is further divided into the sympathetic and parasympathetic nervous systems, aka “fight or flight” or “rest and digest”. The figure below makes the divisions of the nervous system more easy to understand.

In this article, we will explore the differences between the sympathetic and parasympathetic nervous systems and how they contribute to our overall health and wellness.

THE SYMPATHETIC NERVOUS SYSTEM

T he sympathetic nervous system is activated when we are under stress. When the sympathetic nervous system is activated, so is our “fight or flight” response. This response biologically prepares us to deal with danger or physical threats by releasing large quantities of the hormone epinephrine (better known to most as “adrenaline”) that cause increases in our heart rate, breathing rate, and blood pressure. Occasional activation of the sympathetic nervous system is beneficial in times of acute stress, but consistent activation of the sympathetic nervous system can be detrimental to our overall health and wellbeing. In other words, it is not productive for us to be in “fight or flight” mode all the time. We need to be able to recover from stressful situations and shift our bodies into “rest and digest” mode so that we can relax, recover and respond quickly and adequately. In fact, we should be living in a parasympathetic state most of the time, however, given our modern and Westernized lifestyles that we live today, this is almost never the case.

Individuals who are stressed out frequently use their sympathetic nervous systems much more than individuals who are not. As a result, those who are under constant stress release larger and more frequent amounts of adrenaline and cortisol into their bodies throughout the day.

Since adrenaline is responsible for raising our heart rates, breathing rates, and blood pressure, increased adrenaline release can cause negative health outcomes such as rapid heartbeat, high blood pressure (hypertension), and heart palpitations. Releasing too much adrenaline is also responsible for increased anxiety and irritability, poor sleep and digestion, constipation, and a suppressed immune system. Again, this is useful when we are running from a bear or preventing our hand from burning on a hot stove, but not for daily life activities.

Another hormone that is released when the sympathetic nervous system is activated is called cortisol which is responsible for increased heart rate and blood pressure as well as altered glucose levels. Large quantities of cortisol may result in high blood glucose levels (hyperglycemia) which can eventually lead to weight gain and/or difficulty losing weight, and even type 2 diabetes. Clearly, stress doesn’t just take a toll on our mental health, our physical health suffers greatly as well.

As stated previously, the sympathetic nervous system is activated when we are stressed. Work and school are obviously major reasons as to why we can be stressed, but there are many other factors that can contribute to sympathetic dominance as well. These include:

Poor sleep
Toxic relationships
Air pollutants
Environmental toxins
Bacterial/viral infections
Processed diets
High caffeine intake or stimulant use
Endocrine disruptors
Overtraining
Low calorie diets
Certain medications and more!

Additionally, if you frequently engage in high intensity, heart-pumping, fast-paced workouts, you can expect your body to be in a constant state of “fight or flight,” especially if you are not prioritizing recovery.

THE PARASYMPATHETIC NERVOUS SYSTEM

Opposite of the sympathetic nervous system which triggers our “fight or flight” response when we are stressed, the parasympathetic nervous system (PSNS) triggers our “rest and digest” response when we are calm, relaxed, and resting. Basically, the activation of the parasympathetic nervous system undoes the work of the sympathetic nervous system after a stressful situation (Furness, 2009). When the parasympathetic system is activated, it lowers our heart rate and blood pressure while increasing the efficiency of our digestive system (bye bye bloating!). It also encourages the body to repair and rebuild new muscle tissue after workouts and allows for better blood circulation due to the dilation of blood vessels that promote blood flow.

Activities that trigger the activation of the parasympathetic nervous system include:

Aerobic activities such as walking or yoga
Meditation and deep breathing
Talk therapy
Journaling or drawing
Sexual intercourse
Getting a massage
Listening to calming music

SUMMARY

The sympathetic nervous system triggers a “fight or flight” response when we are exposed to stressors and makes us easily excitable and anxious. This energy is productive in the short term, but in the long term, it can negatively impact our health. On the other hand, the parasympathetic nervous system triggers our “rest and digest” response when we are calm and resting. All in all, too much of a response from either system is not beneficial. A healthy nervous system requires an appropriate balance between activations of both, the sympathetic and parasympathetic nervous systems.

By Sara De Luca, RD, CDN, CPT and Simone Gmuca, Dietetic Intern

Why the DEXA Scan is the Gold Standard for Measuring Body Composition

Mon, 12 Jan 2026 12:24:10 GMT

Why the DEXA Scan is the Gold Standard for Measuring Body Composition

Are you constantly frustrated with the number on the scale or fluctuations in body weight on a daily basis? If so, it is time to ditch the bathroom scale. Instead, focus on changes to your body composition measurements instead. Enter the DEXA Scan.

The DEXA, or Dual Energy X-Ray Absorptiometry Scan, is the gold-standard body composition measurement per research. The DEXA scan will provide you with the most accurate assessment of your body weight distribution compared to other testing methods. It has a very low error rate of approximately 1-2% compared to other testing methods such as using body fat calipers, the BodPod machine, or InBody technology which have been shown to overestimate by anywhere from 6-15%.

More important than body weight, the DEXA machine shows how that weight is distributed on your body at this point in time. For example, the other objective data collected from the DEXA scan includes your:

Body fat percentage
Body fat pounds
Lean tissue pounds (aka muscle mass)
Android vs. Gynoid distribution (aka waist-to-hip ratio)
Visceral fat (aka harmful fat that covers your organs)
Bone density
Muscular imbalances

and more!

You see, body weight is just one objective way of measuring progress, however, it is not the only way. Two individuals can be the exact same weight but have a completely different body composition (i.e. bodybuilder vs. marathon runner).

Measuring body composition instead of body weight allows you to assess whether or not you’ve gained or lost lean muscle tissue as opposed to body fat over time. It also helps you understand if your current nutrition and exercises programs are working, or need to be adjusted to reach your aesthetic, performance or longevity goals.

It is also important to note that body weight is expected to fluctuate on a daily basis due to various biological and dietary influences including

Genetics
Hormones
Sodium intake and potassium balance
Hydration status
Exercise
Bowel regularity
Sleep
Stress and more!

This is why the number on the scale is often unreliable.

Gaining lean muscle tissue is actually beneficial for body composition since muscle is our metabolically active tissue, whereas gaining body fat is detrimental to body composition and puts at a higher risk of developing chronic diseases such as diabetes, cardiovascular disease or fatty liver in the future.

At Prefusion Health, we use the baseline data that is collected from the DEXA scan and metabolism test to create a more personalized diet and exercise program for our clients. This way, we take the guesswork out of it and create a clear path for our clients to achieve their desired body composition, performance and/or longevity goals. We recommend follow up testing every three months on average to allow time for education, program implementation and ultimately, measurable changes in body composition.

If you are interested in body composition and metabolism testing that includes a clear path to achieve your goals, then visit our website for more information and schedule a complimentary call today!

Written by Sara De Luca, RD, CDN, CPT

The Pros and Cons of Carb Cycling

Mon, 12 Jan 2026 12:18:17 GMT

The Pros and Cons of Carb Cycling

Often in our practice, we see clients who are in a caloric deficit for body composition change plateau on their progress. While operating at a calorie deficit may be effective in the short term, it can be frustrating when calorie deficits do not yield the aspiring body composition results you are looking for. In these cases, we often look to prevent metabolic adaptation in order to continue on the path to optimizing fat loss and maintaining or gaining lean muscle tissue. We do this by systematically implementing an approach known as carb cycling .

Simply put, carb cycling is an advanced nutrition strategy that involves planned increases and decreases in calories and carbohydrates throughout the week to manipulate weight and body composition over time. While there is limited research to support the benefits of carb cycling, there are many pros and cons associated with it that we have seen both personally and professionally in practice.

Let’s dive a little bit deeper, shall we?

First and foremost, it is important to recognize that the research does support a calorie deficit to be superior for weight loss, regardless of the macronutrient composition of the diet. However, as you begin to lose weight, your metabolism is forced to adapt and become conservative with energy, thus continued fat loss efforts may be prevented or stalled during the process ( this is normal! ).

However, when calories are dropped too low for too long, you may begin to find yourself hangry and irritable ( I think we’ve all experienced this at some point in our life ). This is because your body is forced to down regulate necessary metabolic functions which results in poor digestion, recovery, and difficulty sleeping, increased hunger and risk of injury, brain fog, fatigue, hormonal adaptations, weight gain and more.

In efforts to prevent metabolic adaptation during a fat loss phase, carb cycling is an effective nutritional strategy that can be deployed. See below for a summary chart on the pros and cons of carb cycling.

Pros

High carb days provide a mental break from dieting
Preserves hormonal function (leptin, thyroid, etc.) during a fat loss phase
High carb days are anabolic and can benefit muscle tissue synthesis and preserve loss of lean mass during fat loss phase
Low carb days may improve insulin sensitivity
Good strategy to implement when weight loss has plateaued
Low carb days help with fat loss while high carb days are anabolic and preserve muscle tissue
Maximal benefits are seen when coupled with a consistent exercise plan (i.e. high carb on leg days et c.)

Cons

Carb cycling is a complex nutrition strategy that requires tracking calories and macros diligently
Not enough research to support that carb cycling is more or less effective than other weight loss strategies
Low carb days may lead to decrease in energy levels
Low carb days may negatively impact performance
Weight loss may be temporary due to loss in water weight, not fat mass
Carb cycling is not generally warranted in diabetic populations
May not be beneficial if consistent exercise routine is lacking

As you can see, there are pro’s and con’s to every “diet.” Since carb cycling is a more advanced nutrition strategy, we recommend implementing it after being consistent and compliant with tracking calories and macronutrients on an app like MyFitnessPal for at least 1-2 months beforehand. Carb cycling is an effective way to manipulate body composition by expediting fat loss while preserving lean muscle tissue.

At Prefusion Health, we are committed to helping you achieve your nutrition-related goals using the data we collect in-house. As a result, we are constantly looking for ways to help you overcome stubborn weight loss plateaus while preserving lean body mass at the same time.

If you’re interested in learning more about our nutrition program at Prefusion Health, click here to schedule a discovery call with one of our in-house Registered Dietitians today!

What’s the Deal with Fiber?

Mon, 12 Jan 2026 11:59:22 GMT

What’s the Deal with Fiber?

A very under-appreciated micronutrient, which becomes a focal point of many Prefusion Health Client protocols is Fiber and the amount consumed in their diets. Why does Fiber become such an important focus of some of our Client Protocols? Fiber can aid in improving some hugely important symptoms and biomarkers, including:

Lowering LDL cholesterol levels (bad cholesterol)
Lowering blood sugar levels
Improving bowel movements and constipation
Bloating and poor digestion
Low energy and constant fatigue
Improving hormonal balance and efficiency

Many of the issues our clients suffer from can be improved or even fully resolved by implementing more fiber into their meals and snacks. Through our Prefusion Health Protocol, we’ve seen clients LDL and blood sugar levels substantially improve, as well as major improvements in gut and digestive health and overall energy!

To get a better understanding of the work Fiber does, here are a few quick reasons for introducing more Fiber into your daily intake:

Fiber normalizes your bowel movements by adding bulk to your stool and decreasing the prevalence of constipation.
Fiber can lower your LDL (“bad”) cholesterol levels and reduce the risk of heart attacks, stroke, and high blood pressure.
Fiber aids in controlling your blood sugar levels by slowing your body’s absorption of sugar and preventing large Insulin spikes that may result in unfavorable weight gain and insulin resistance.
Fiber regulates your hunger levels. High-fiber foods digest slowly and are much more filling than lower-fiber foods, which can prevent you from overeating at mealtime.

What Is Dietary Fiber?

Dietary fiber is a type of indigestible carbohydrate found in plant-based foods (think: fruits, vegetables, beans, and grains!) that cannot be broken down. Fiber helps add bulk to your stool and move waste out of your body with ease. Sufficient fiber intake is extremely beneficial for your gut, heart, and metabolic health because it reduces cholesterol levels, supports healthy gut bacteria, and plays a role in balancing blood sugar. Studies also show that people who eat more fiber weigh less and report less instances of chronic disease (Dahl, n.d).

How Much Fiber Do You Need?

The recommended Dietary Reference Intakes (DRIs) in fiber for adults is 25-35g per day. Unfortunately, a large majority of Americans do not even come close to meeting this goal, and thus suffer from many symptoms of a low fiber diet, like high cholesterol, constipation, and high blood sugar. The standard American diet is notoriously low in fiber and high in refined carbohydrates and sugars that can lead to obesity, type 2 diabetes, and more. The good news, it’s never too late to start eating more fiber, and increasing your intake will greatly improve your overall health.

Not all Fiber is equal!

There are two types of fiber- soluble and insoluble .

Soluble fiber from foods dissolves in our gastrointestinal fluids and produces a gel-like substance. This gel-like substance causes digestion to slow down . Soluble fiber helps lower LDL cholesterol by binding to cholesterol particles and excreting them out of our bodies through our stool. LDL cholesterol, known as “bad cholesterol” can clog up your arteries and block blood flow to the heart, which increases your risk of heart attacks and stroke. Keeping LDL cholesterol on the low side by maintaining a high soluble fiber intake is a great way to prevent these heart-health issues. Soluble fiber also plays a role in decreasing blood glucose levels . Since it slows digestion (including the digestion of carbohydrates), soluble fiber prevents large blood sugar spikes during meals that can lead to fatigue, weight gain, insulin resistance, and other dangerous health issues. Sources of soluble fiber include apples, citrus fruits, bananas, beans, sweet potatoes, chia seeds, and oats.

Insoluble fiber , on the other hand, does not dissolve in water, but instead serves to promote the movement of food through the digestive tract by drawing water into your stool to promote its softness and increase its bulk. Because of its positive effects on your bowel movements, incorporating insoluble fiber into your daily diet is a great way to prevent or reduce constipation and bloating . Sources of insoluble fiber include nuts and nut butters, whole wheat products, and vegetables.

How Can You Incorporate Fiber Into Your Daily Diet?

Dietary fiber is mainly found in plant foods like fruits, vegetables, brown rice, quinoa, whole wheat bread, oatmeal, beans, lentils, nuts, and seeds. The recommended Dietary Reference Intakes (DRIs) in fiber for adults is 25-35g per day . Currently, the average dietary fiber intake among adults is approximately 15g per day, which is well below the recommendation to keep your body healthy. At Prefusion Health, you’ll work closely with our team of Registered Dietitians who will include plenty of sources of both soluble and insoluble fiber into your everyday life so that you can reap all of the rewards of this amazing micronutrient!

If you find that your dietary fiber intake is lacking, it is definitely a good idea to start increasing it. Schedule your appointment with one of Prefusion Health’s Registered Dietitians who will determine your fiber needs for you based on your detailed biofeedback and health goals. Our Prefusion Health Protocol emphasizes a FOOD FIRST approach when it comes to fiber- we believe in eating your fiber rather than taking a fiber supplement. Through the elimination of processed foods and incorporation of a healthful, higher fiber meal plan, we ensure that our clients meet their fiber needs and avoid uncomfortable gut issues and serious health problems that are typically associated with a low fiber diet.

Tips From Prefusion Health’s Registered Dietitians

Check out some of our favorite RD-approved food swaps to help you increase your daily fiber intake:

Instead of having a granola bar for breakfast, try a bowl of oatmeal with berries.
Swap white rice for brown rice and refined flour for whole grain flour.
Try chickpea flour pasta (such as Banza) to get more than three times the amount of fiber you would if you ate the same serving size of traditional white flour pasta.

High Fiber Foods Cheat Sheet

Food Amount of Fiber per Serving (g) Daily Value (%)

Lentils 7 g 25%

Apple 6 g 21%

Quinoa 5 g 18%

Oats 4 g 13%

Sweetpotato 4 g 13%

Banana 3 g 11%

Almond Butter 3 g 11%

Ezekiel Bread 3 g 11%

Brown Rice 2 g 7%

The Bottom Line

Dietary fiber is so important for your overall health and well-being. Furthermore, it can curb hunger and make you feel fuller for a longer period of time, which is especially helpful when trying to lose weight. Next time you sit down for a meal or snack, make sure to add a dietary fiber source to your plate so that you can reap all of its health benefits!

Clck here to schedule a FREE discovery call to learn more

Natural Ways to Boost Your Testosterone

Mon, 12 Jan 2026 11:31:53 GMT

Natural Ways to Boost Your Testosterone

Testosterone gets plenty of hype in the health and wellness world and for good reason! Testosterone is the male sex hormone that works as an anabolic hormone, meaning it it effective in building lean muscle tissue . In addition to increased muscle mass and strength, having adequate testosterone is necessary for internal health by maintaining a healthy bone density, decreasing fat tissue, enhancing libido and fertility, and reducing the risk of cardiovascular disease, type 2 diabetes, and even obesity. Unfortunately, natural testosterone levels decrease with age, causing many men to experience weight gain, low energy, brain fog, and poor internal health as they age.

The good news? You don’t have to fall victim to tanking testosterone levels! There are plenty of ways to NATURALLY increase your body’s testosterone and enjoy all of the benefits of this important hormone. Here is a list of some ways you can naturally increase your testosterone levels and tools we look to implement for our Prefusion Health clients.

EXERCISE

Get up and get moving! Multiple studies have shown that certain types of exercise have a positive effect on testosterone levels. Especially in older men, those who increased their physical activity levels showed significant increases in their serum testosterone and growth hormone (GH)- both of which help build lean muscle tissue! Men who exercise regularly have also been shown to have much higher levels of testosterone, on average, than men who do not exercise at all. But not all exercise is created equal! These studies show that resistance training and high intensity interval training (HIIT) are the most effective exercises for increasing testosterone. Next time you hit the gym, try incorporating these exercise styles to reap all the benefits of higher testosterone. Alternate your routine between days dedicated to resistance training, performing compound lifts such as Bench Press, Strict Press, Deadlifts and Squats to name a few. Days dedicated to HIIT can be interval work of strength and cardio, working for a set period of time and resting (1:1 or 1:2 work/rest ratio) for 30 minutes total workout time, both effective and efficient!

ALCOHOL

Put down the bottle! Reducing (or removing altogether) the amount of alcohol you drink has been shown to have positive effects on your body’s production of testosterone. Drinking alcohol frequently in excess (15 or more alcoholic beverages per week) can disrupt testosterone production by interfering with the glands that are responsible for producing it. Moderate alcohol consumption (no more than 2 drinks per day) doesn’t affect your testosterone levels as severely- but when looking to live a healthier lifestyle and reduce the risk of obesity, chronic disease, and other health issues, it’s best to eliminate alcohol from your daily diet in order to optimize hormone production and function.

DIETARY FATS

Eat more fat! Did you know that dietary fats are the building blocks of all hormones? That includes testosterone! It can’t be made without fat. So if you’re following a low-fat diet, you may be sabotaging your own health by reducing the amount of testosterone your body produces. Research suggests that you should, at minimum, consume 20% of your daily calories from dietary fats for optimal hormonal function. For a person eating 2500 calories per day, that’s 500 calories (~56 grams) of fat. Healthy sources of dietary fats include:

Olive oil
Avocado or
Avocado oil
Coconut oil
Nuts
Nut Butters (Almond, Peanut or Cashew Butter)
Seeds
Fatty fish (such as salmon)
Grass Fed Butter

INCORPORATE NATURAL AROMATASE INHIBITORS

Many herbs and supplements act as aromatase inhibitors- meaning they prevent the conversion of testosterone into estradiol. The result? Higher testosterone levels! Check out the table below for some foods, herbs, and supplements that prevent the conversion of testosterone. Incorporate them into your daily diet to boost your levels!

Foods that act as aromatase inhibitors include:

Flax Seed
Green or Black Tea
White Button Mushrooms
Broccoli
Spinach
Arugula
Dietary Fiber

AVOID ENDOCRINE DISRUPTORS

Check your labels! Endocrine disruptors, such as phthalates, digoxins, and BPA, are chemicals that can interfere with your body’s hormones. Unfortunately, these chemicals are found in so many of the products we use on a daily basis, such as plastic containers/water bottles, laundry detergents, deodorants, cosmetics, and more! These chemicals have been linked to tanking testosterone levels and both sperm count and quality in men. Decrease your exposure to these endocrine disruptors by swapping plastic containers for glass ones, using BPA-free personal care products, and always reading your labels for household cleaning supplies before you buy them.

GET ADEQUATE SLEEP

Get to bed! Multiple studies show that men who sleep less than 5.5 hours per night have, on average, 10-15% lower levels of testosterone than men who sleep 6 or more hours per night. Getting enough sleep is also effective for increasing muscle growth, muscle recovery, brain function, concentration, and immune system function. If you aren’t getting enough Z’s, try setting a small goal to get to bed 30 minutes earlier each night. Set an alarm nightly and limit your screen time one hour before bed, read a non-fiction book and if using an electronic device keep the luminosity down and wear blue light glasses to enhance the quality of your sleep!

GET MORE VITAMIN D

Vitamin D is a precursor for hormones, including testosterone! Your body needs sufficient vitamin D intake to ensure a healthy and functioning endocrine system. Low vitamin D has often been associated with low testosterone levels in men. The best ways to increase your vitamin D status is to spend more time outside and eat healthy fat-containing foods such as salmon and egg yolks. Supplements are also a great choice if your vitamin D levels still are not sufficient. Regular blood work can give you an insight to your vitamin D levels.

You can look and feel your best by making sure your testosterone levels are sufficient. Following the tips above and incorporating them into your daily routine can offset the fact that testosterone naturally decreases as you age.