The Holistic Performance Institute

The Holistic Performance Institute Study to become a qualified nutrition coach, Registered Health Coach, Accredited Sports Nutritionist, or Registered Clinical Nutritionist.

28/05/2026

Does folic acid actually support brain health?
Research links low folate to poorer cognition and mental health - and recent 2024 meta-analyses show real benefits for mild cognitive impairment, Alzheimer's, and memory.

But here's the catch: in countries with mandatory folic acid fortification, those benefits disappear.
Why? Because when your diet already provides enough folate, more isn't better.

The takeaway for practitioners - context matters. Before recommending a supplement, look at what your client is actually eating. Supplementing on top of an already replete diet adds no benefit.

More isn't always better.

Check the full living review (and many others) on Nutripaedia - https://www.holisticperformance.institute/courses/nutripaedia

26/05/2026

Nearly 30 years prescribing ketogenic diets and a PhD in ketosis - and my biggest critics are the carnivore bros. 🤣

Why? Because I say this: a carnivore or keto diet is not the best approach for everyone...

Here's what the research actually shows:

Plants are not trying to kill you. If they were as harmful as some claim, we'd see it clearly in long-term data. We don't.
People eating more vegetables, fruits, and berries consistently live longer and healthier lives.
The "fibre is useless" argument falls flat when isolated fibre and resistant starch supplements also show real health benefits in controlled trials.

The truth is nuanced. Some people genuinely improve their symptoms on carnivore, and it's an area I'm actively researching. Just because something works well for one person doesn't mean it's the best approach for everyone. The truth is a lot more nuanced than that!

Vitamin B6 is critical to modulating colonic inflammation + levels can be lower in people with IBDs due to impaired abso...
25/05/2026

Vitamin B6 is critical to modulating colonic inflammation + levels can be lower in people with IBDs due to impaired absorption... But supplementation has shown inconsistent benefits. 🤔
Sufficient B6 intake is essential for health, but supplementation is unlikely to directly benefit IBD outcomes. 💊

Join us for our upcoming member's workshop, Optimising Protein: Navigating Quality, Sources, and Functional Outcomes. In...
22/05/2026

Join us for our upcoming member's workshop, Optimising Protein: Navigating Quality, Sources, and Functional Outcomes. In this session, we are cutting through the industry noise to uncover what protein quality actually means - and what it doesn't - so you can make truly informed decisions for your health and performance.

Leading this deep dive is Dr. Carlene Starck, a renowned protein biochemist and nutrition scientist with a PhD from Massey University and over 30 peer-reviewed publications.

Dr. Starck’s landmark research spans protein metabolism, dietary quality, and how we measure the body's true metabolic demand for essential amino acids. As the founder of Starck Science, she works at the exact intersection of rigorous research and real-world application. An internationally recognised speaker whose work shapes clinical and performance protein standards, Dr. Starck is the perfect guide to translate complex protein science into practical, functional outcomes for your everyday life and athletic goals.

Vitamin B6 and cancer risk - what does the evidence actually say?Some cohort research points to associations between ade...
18/05/2026

Vitamin B6 and cancer risk - what does the evidence actually say?

Some cohort research points to associations between adequate B6 intake and reduced risk of gastric and colorectal cancers. But the mechanism may be less about B6 directly, and more about what depleted B6 signals - chronic inflammation, immune dysregulation, and broader nutrient insufficiency.

Cancer-related inflammation can functionally deplete B6, which gives us a plausible biological basis for what we see in the observational data. It also reinforces why blanket supplementation recommendations aren't the right take-home here.

The clinical focus should be on nutrient evaluation and repletion across the board - not singling out individual nutrients in isolation.

Full evidence review in our latest Nutripaedia entry - https://www.holisticperformance.institute/courses/nutripaedia

15/05/2026

Stop waiting until you are completely burned out to finally take a breath.

Your nervous system needs daily maintenance, which is exactly what the Core 10 protocol is designed for. Taking just 10 minutes a day for complete nervous system regulation literally changes your biology.

Here is what happens when you commit to the practice:

Calm becomes automatic: Consistent practice lowers the activation threshold for your parasympathetic "brake," making physiological regulation a default, automated response rather than a conscious effort.

Clearer focus: By shifting out of a survival state, your logical "thinking brain" comes back online.

Flushed out stress: The protocol safely metabolises circulating stress hormones right out of your system.

True resilience: You build a higher Heart Rate Variability (HRV), which indicates genuine biological resilience, recovery, and readiness.

When it comes to rewiring your body's stress response, consistency beats intensity.

Are you ready to stop managing the symptoms and start regulating the system?

Join the free 10-Day Core 10 Challenge!
🔗 Click the link in to get started: https://www.holisticperformance.institute/courses/soma-noetics

Should practitioners supplement vitamin B6 for cancer? 🤔Adequate Vitamin B6 intake *may* lower the risk of certain cance...
13/05/2026

Should practitioners supplement vitamin B6 for cancer? 🤔
Adequate Vitamin B6 intake *may* lower the risk of certain cancers (inflammation associated with cancer can deplete B6), but the evidence is too mixed to recommend supplementation for cancer, and clinicians should instead focus on overall nutrient repletion. 🥗🍠🍖💪🏽
See the review at Nutripaedia:
https://bit.ly/4u2Y4sh

So what's the best bread for our health? Wholegrain bread wins on paper - more fibre, more nutrients, better blood sugar...
12/05/2026

So what's the best bread for our health? Wholegrain bread wins on paper - more fibre, more nutrients, better blood sugar control, and lower long-term disease risk. For most people, most of the time, it's the smarter swap.

But "most people" isn't everyone. If you have a condition, such as a nickel allergy, where the bran and germ are a problem, white bread may actually be the better option for you. And if your overall diet is already dialled in, enjoying a slice of white bread isn't going to move the needle either way!

The evidence supports choosing wholegrains where you can - especially if you have diabetes or metabolic syndrome. Just remember in the clinic that context always matters.

View the full evidence breakdown on Nutripaedia: https://www.holisticperformance.institute/courses/nutripaedia

08/05/2026

Your breath is the only part of the autonomic nervous system under your conscious control.

To regulate the heart, we must regulate the breath. Breathing at a rate of six breaths per minute acts as a mechanical brake for your body. Every single exhale triggers your vagus nerve to slow your heart rate down.

This is Phase 1 of the Soma-Noetics™ system. We use it to manually turn off the stress response and signal safety to the brainstem.

Save this video to use as a breathing pacer whenever you need a quick reset.

Check out the link below for the complete 10-minute daily challenge so you can learn the other phases of this protocol.
https://www.holisticperformance.institute/courses/soma-noetics

Are you disconnected from the neck down? 🧠📉Our society often praises people who push through stress to get the job done....
07/05/2026

Are you disconnected from the neck down? 🧠📉

Our society often praises people who push through stress to get the job done. However, we know this doesn't work in the long term, and ignoring your body can eventually to burnout, chronic stress or anxiety.

If you could not feel your pulse in the Heartbeat Test, you might have "interoceptive blunting". This happens when your nervous system is in a state of chronic sympathetic override. Your brain actively tunes out your physical body so you can maintain focus on your daily tasks.

The problem is that your ability to detect your heartbeat correlates strongly with your capacity for emotional regulation. If you cannot feel stress building in your chest or gut, you cannot regulate it. You simply keep pushing until you crash or explode.

Soma-Noetics™ is designed to rebuild your ability to sense and regulate stress physically using an evidence-based approach. You can feel the shift for yourself in just 10 minutes with our Core 10 Challenge - check the link below to sign up!
https://www.holisticperformance.institute/courses/soma-noetics

06/05/2026

This May we've got a new mindfulness challenge for you! To celebrate the launch of Soma-Noetics™, we’re switching it up with the Core 10 Challenge.

Why? Because the Core 10 is an evidence-based 10-minute daily nervous system reset that is incredibly effective:
1 min: Shake to discharge tension
4 min: Paced breathing to regulate
2 min: Hand-on-heart anchor for safety
3 min: Open observation

This is a great opportunity to get your daily mindfulness practice back on track, and truely feel the shift from this powerful modality.

👉 Click the link in our below to join the Core 10 Challenge today!
https://www.holisticperformance.institute/courses/soma-noetics

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