I encourage & support people to live their best lives through optimising wellbeing, vitality & health span. Podcast: In the Doctors Chair 🪑
Waterford, Ireland
Joined September 2012
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Dr. Mark Rowe retweeted
Ultra-processed foods trigger a bigger insulin response than less-processed ones, even when they contain identical calories and nutrients.
When people consumed two different meals matched closely for protein, carbs, fat, and fiber, the ultra-processed one produced a larger insulin response despite a similar overall blood glucose response. It also blunted the normal shift toward burning carbohydrates after eating and changed the brain's response to eating.
I’ve talked before about Kevin Hall’s trial, where people eating an ultra-processed diet consumed about 500 extra calories per day and gained weight. This new study explains another part of why UPFs are so problematic - it shows that the way food is processed can change how our bodies handle it and even how our brains perceive it!
Dr. Mark Rowe retweeted
Saline: a cheap and easy treatment for the common cold.
In this trial, hypertonic saline nasal rinsing + gargling:
1) shortened illness by 1.9 days
2) reduced OTC medication use by 36%, and was
3) linked to 35% fewer reported household infections
Dr. Mark Rowe retweeted
Exercise may be a more powerful tool for pain relief than many people realize, according to a large analysis spanning hundreds of thousands of participants.
ow.ly/oQaA50ZViAF
Dr. Mark Rowe retweeted
Stop judging blueberries (and other purple fruits and veggies ) by how much purple makes it into your blood.
_
Anthocyanins, the pigments behind their deep reds, blues, and purples, have a serious “bioavailability paradox.”
Scientists used to think they were barely absorbed (less than 1% recovered intact).
Yet they deliver benefits for the heart, brain, metabolism, and inflammation.
So what’s happening?
A groundbreaking human study showed the true absorption is around 12%. The secret?
Your body rapidly breaks them down into powerful phenolic metabolites that circulate in your blood for up to 48 hours.
Even better: A substantial fraction (40% based on one study) reaches the colon, where gut microbes break them into additional bioactive compounds.
Here gut bacteria turn them into bioactive compounds and they act as prebiotics, feeding good bacteria like Akkermansia and Bifidobacterium while crowding out the bad ones.
What looked like a weakness (poor stability) is actually their superpower.
Your gut and your bloodstream team up to unlock their full potential.
Who else is adding more color to their plate? 🍒🫐🍇
#Anthocyanins
Dr. Mark Rowe retweeted
‘Make me an instrument of your
peace
Where there is hatred let me sow love;
Where there is injury, pardon;
Where there is doubt, faith;
Where there is despair, hope;
Where there is darkness, light;
And where there is sadness, joy.’
St. Francis of Assisi
🙏♥️🦋📘
Dr. Mark Rowe retweeted
‘Start by doing what is necessary, then what is possible, and suddenly you are doing the impossible.’
- Saint Francis of Assisi
🙏❤️🦋📘
#ThursdayThoughts
#ThursdayMotivation
#SimplyStart
#WisdomQuote
#FrancisofAssisi
Dr. Mark Rowe retweeted
‘Where there is hatred let me sow love. Where there is despair, hope,Where there is darkness, light, And where there is sadness, joy.’ - St. Francis of Assisi.’
Be the change.
#SundayMorning
#SundayMotivation
Food as medicine 🙏
Do you like sardines? If so, you’re in luck!
They’re good for the brain, heart, gut, and bones. Here, five reasons sardines are a serious superfood:
Sardines are having a moment — and for once the hype actually lines up with the research.
These little fish punch way above their weight for brain, heart, gut, bones, and longevity.
Here’s why they’re worth putting on your plate more often 👇
1. Brain health
They’re packed with EPA + DHA (especially DHA, a major building block of brain cell membranes) plus vitamin D. Higher omega-3 status is linked to better memory, processing speed, and brain structure. A trial using sardine oil even showed changes in brain activity during working-memory tasks in older adults.
2. Heart health
Same omega-3s help lower triglycerides, blood pressure, and inflammation. One 12-month RCT in older adults with prediabetes found that adding sardines improved HDL, triglycerides, blood pressure, and insulin resistance compared with the control group.
3. Gut health
Omega-3s appear to influence the gut microbiome and gut-barrier integrity. A small trial in people with type 2 diabetes who ate sardines several times a week saw favorable shifts in their gut bacteria.
4. Bone health
Canned sardines come with the soft, edible bones — a solid source of calcium — plus vitamin D to help you absorb it. Higher fish intake has been associated with lower osteoporosis risk in observational studies.
5. Longevity signal
There’s no “sardines make you live forever” study, but frequent small-fish intake was linked to lower all-cause and cancer mortality in a large Japanese cohort (especially in women). Broader reviews also tie higher fish + omega-3 intake to lower mortality risk.
Bonus: they’re low on the food chain so mercury is generally lower than in bigger fish, inexpensive, and the whole fish (skin + bones) is edible when canned.
Aim for 1–2 times a week. Wild-caught, packed in olive oil or water, squeeze of lemon. That’s it.
Tiny fish, surprisingly big payoff. Have you jumped on the sardine train yet? 😊
My upcoming event details are here drmarkrowe.com/dublin-master…
#liveevent #wellbeing #longevity #dublin #wellness #bluezone
Dr. Mark Rowe retweeted
The most underrated superfood of 2026 isn’t another expensive powder. It’s beans. 🫘
And no wonder! With each cooked cup of beans you get:
• ~15g protein
• ~15g fiber (often more than oats or quinoa)
• Resistant starch that fuels your gut microbiome
• Magnesium, folate & iron for energy + heart health
Plus, they’re dirt cheap, shelf-stable, and deliver proven wins for gut repair, blood sugar stability, satiety, and longevity.
Pro tip (especially if you have trouble digesting beans):
Soak or sprout them (or rinse canned well) to slash anti-nutrients and improve digestibility.
🥇 Black beans — anthocyanins rival blueberries
🥈 Lentils & kidney — top-tier for metabolic health & glucose control
🥉 Chickpeas — prebiotic power + endless versatility
Toss them into salads, soups, bowls, or even your sourdough baking experiments.
What’s your favorite bean recipe or prep hack that actually tastes great?
#GutHealth #FiberMaxxing #YearOfTheBean
Try to get outdoors in nature this weekend. A powerful way to support & enhance your wellbeing.
- Boost mood
- Brain ‘break’ to recharge from stress
- Boost creativity
- Boost empathy & self-conpsssion
- Boost physical health too
Plus you never know who you might bump into 😉
🙏♥️🦋📘
#naturetime. #wellbeing.
Dr. Mark Rowe retweeted
Mushrooms are unique: they can make Vitamin D from sunlight, just like human skin. Sunlight converts their natural ergosterol into Vitamin D2, meaning even store-bought mushrooms can skyrocket in nutrients after a short sunbath. Place them on in the sun and you’re literally charging your food with solar energy
Dr. Mark Rowe retweeted
Strength builds the engine.
Cardio improves the fuel efficiency.
Longevity comes from tuning both.
Most people pick a team: weights or cardio.
Your lifespan doesn’t.
Strength builds the engine.
Cardio tunes the fuel system.
Skip one and the other still fails.
Which one have you been neglecting?
#Finess
Dr. Mark Rowe retweeted
Small but mighty: pumpkin seeds are nutritional powerhouses in disguise.
Just one handful packs nearly a third of your daily zinc—a mineral your immune system can’t do without.
But the benefits don’t stop there. These tiny seeds bring fiber, plant-based omega-3s, iron, magnesium, and protein to the table.
Action plan:
1. Snack on a small handful (about 1 oz) daily for a zinc and nutrient boost.
2. Sprinkle them on salads, yogurt, oatmeal, or blend into smoothies.
3. Top creamy soups, like butternut squash or tomato, with a spoonful of toasted seeds.
4. Blend roasted seeds in a high-speed food processor until smooth to create a nutrient-dense spread. Excellent alternative for sandwiches or as a dip for apple slices.
5. Store raw or roasted seeds in an airtight container for freshness and grab-and-go ease.
#PumpkinSeeds
#ZincBoost
Become stronger, for longer.
Start today.
#neverstopstarting 🙏
@DrKristieLeong
Most people focus on cardio—but muscle is what determines how well you age.
Just 30–60 minutes of resistance training weekly is linked to a 10–17% lower mortality risk.
Pair it with ~25–30 g of protein per meal to optimize muscle protein synthesis after midlife.
Simple plan:
Lift 2–3 times weekly and distribute protein evenly.
Stronger muscles aren’t just about mobility—they’re linked to lower Alzheimer’s risk and better blood pressure control.