Joaquín San José
@jsanjosea
Médico de familia y apasionado de la Nutrición
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🔬 New research shows AI models like ChatGPT & Claude can estimate food weight and calories from images with ~36% error ⚠️ 👉AI systematically underestimate large portions and show high variability in macronutrient estimates🍽️🤖📉 pmc.ncbi.nlm.nih.gov/articles/PMC12…
🔬 New review shows excessive screen-time can impair executive function, attention and memory — a form of emerging “brain rot.” 📉🧠 Replacing scrolling with short bouts of physical activity may help restore focus, mood & cognitive control. mdpi.com/2076-3425/15/3…
A new meta-analysis shows that 12–16 weeks of exercise (2–3×/week) improves autonomic cardiovascular function in older adults: ↑ RMSSD & pNN50, ↓ LF/HF. Better autonomic balance = better recovery, lower resting HR & improved training adaptation 💪 link.springer.com/article/10.100…
🔬Mechanical tension—not hormones, not “the pump”—is the primary driver of muscle hypertrophy. Acute spikes in testosterone/GH/IGF-1 don’t impact growth and sarcoplasmic hypertrophy lacks strong evidence. 🏋️Lift heavy, progress steadily. sciencedirect.com/science/articl…
🚴♂️ New meta-analysis: Low-volume interval training (LV-IT) reduces total fat, abdominal fat & visceral fat in adults with overweight/obesity. ⚡ LV-IT = same fat loss as high-volume HIIT, but in far less time ⏰ tandfonline.com/doi/full/10.10…
Load-induced human skeletal muscle hypertrophy: Mechanisms, myths, and misconceptions sciencedirect.com/science/articl…
'Comer de todo' es un consejo trasnochado de abuelas bienintencionadas y también un consejo actual de la industria alimentaria malsana Post para @consumidorglob consumidorglobal.com/alimentacion/p…
Strongman-style training (loaded carries, sled pushes,ö) builds full-body strength, stability, and real-world function. 👉Everyone training for health—not just athletes—benefits from these multi-planar, high-transfer movements 💪 pmc.ncbi.nlm.nih.gov/articles/PMC69…
🚣♂️ Research shows rowing engages >80% of the body’s muscles and delivers both strength and cardio in one movement. 🚣 = metabolic demand, cardiovascular benefits, and full-body activation—making the 🚣 one of the most efficient training tools available💪 pubmed.ncbi.nlm.nih.gov/32627051/
A new systematic review shows that ≥12 weeks of detraining raises blood pressure, blood glucose, LDL & triglycerides, and increases body fat—even without weight gain Takeaway: 1 weekly maintenance session can help protect metabolic health. pubmed.ncbi.nlm.nih.gov/41205421/
🚴HIIT may be a powerful complement to strength training for combating sarcopenia. 📚A systematic review shows HIIT in older adults can improve muscle strength, muscle quality, body composition, fitness—and even promote hypertrophy 💪 mdpi.com/2077-0383/13/5…
New RCT: Among patients recently cardioverted from atrial fibrillation, daily caffeinated coffee was linked to lower ♥️ AF recurrence compared with abstinence (47% vs 64% at 6 months). Coffee intake may not only be safe — it may even be protective. ☕❤️ jamanetwork.com/journals/jama/…
💪 Strength training is your best insurance against injuries! 🛡️ A meta-analysis found: ➡️ Strength training reduces injury risk by >60% ➡️ Every 10% increase in training volume = 4% lower injury risk ➡️ Safe, effective & works for everyone pubmed.ncbi.nlm.nih.gov/30131332/
💪 “Strengthspan” – your secret to a longer, stronger life. Regular muscle-strengthening activities reduce premature mortality, boost metabolic & cardiovascular health, and preserve function & independence. bjsm.bmj.com/content/58/14/…
bjsm.bmj.com
Bridging the gap between strengthspan and lifespan
Regular participation in muscle strength activities (MSA) is associated with a variety of health outcomes including decreases in all-cause mortality rates and increases in physical functioning,...
Most methodological characteristics do not exaggerate effect estimates in nutrition RCTs: findings from a meta-epidemiological study jclinepi.com/article/S0895-…
💪 Less Muscle, Higher Risk of Insulin Resistance? A new study found that older adults with low muscle mass had over twice the risk of developing insulin resistance — even without obesity. 👉 Muscle isn’t just for strength — it’s metabolic armor. link.springer.com/article/10.100…
link.springer.com
Low skeletal muscle mass independently predicts the progression of insulin resistance in non-obese...
Diabetology International - To investigate whether low skeletal muscle mass predicts insulin resistance (IR) progression in non-obese older adults, and whether its coexistence with abdominal...
🔥 New study (Maturitas, 2025): In 72-year-olds, only high-intensity interval training (HIIT) cut fat without losing muscle. Moderate training burned fat too—but also muscle 💪 Train smart, not long. Keep muscle, burn fat maturitas.org/article/S0378-…
![DanielBerglind's tweet card. Ageing leads to detrimental change in body composition, including increases in fat mass (FM) and declines in muscle and fat free mass (FFM) [1]. Such changes are implicated in development of several...](https://pbs.twimg.com/card_img/1994414937637036033/OZFJECtn?format=jpg&name=orig)
A new study shows that increases in muscle size are very strongly correlated with strength gains (r ≈ 0.9). In contrast, neural activation explains far less (r ≈ 0.5). 👉 Bigger muscles = higher potential for force 💥 journals.lww.com/acsm-msse/abst…
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