Avery Nutrition

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Avery Nutrition 🏅 Sports dietitian consulting athletes worldwide
🍽 Specialist in IBS & weight management
🚣🏻‍♀️ College Athlete ➡ Masters Rower & Marathoner
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90% of peak bone mass is attained by the end of adolescence, and we reach our peak BMD by 25-30 years old. When estrogen...
10/14/2026

90% of peak bone mass is attained by the end of adolescence, and we reach our peak BMD by 25-30 years old.

When estrogen declines during perimenopause, the loss of bone mineral density accelerates.

We can support bone health through screening, exercise, nutrition, and potentially hormone therapy.

The orthopaedic facts shared in this post were presented by Dr. Jocelyn Wittstein, orthopaedic surgeon, at the Perimenopause Conference in Baltimore on September 25.

Myths about soy and women’s health have been floating around for years, so let’s set the record straight.Soybeans contai...
10/06/2026

Myths about soy and women’s health have been floating around for years, so let’s set the record straight.

Soybeans contain isoflavones, plant compounds that are structurally similar to estrogen but do not act like human estrogen or estrogen therapy in the body, a conclusion supported by a recent review of 40 randomized controlled trials in postmenopausal women.

Isoflavones can bind to estrogen receptors, but their effects vary among different tissues. In fact, one randomized trial found that isoflavones decreased fibroglandular breast tissue in premenopausal women, a finding that may be relevant to lower breast cancer risk, although more research is needed.

The bottom line: Soy foods are nutritious sources of plant protein and are not the estrogen bombs people have made them out to be.

To reap all the benefits, choose whole or minimally processed soy foods such as edamame, tofu, tempeh, soy milk, and mature soybeans rather than relying on concentrated isoflavone supplements.

Let’s stop suffering in silence. Let’s start sharing and strategizing.These symptoms were presented by Wen Shen, MD, MPH...
10/03/2026

Let’s stop suffering in silence. Let’s start sharing and strategizing.

These symptoms were presented by Wen Shen, MD, MPH, Director of the Johns Hopkins Center for Menopause and Midlife Health, at the Perimenopause Symposium in Baltimore.

I'm a registered dietitian who used to run marathons, and I want to know what marathon training is like for you right no...
10/01/2026

I'm a registered dietitian who used to run marathons, and I want to know what marathon training is like for you right now, in your words, however brief. What's the most frustrating part? Big or small, fueling-related or not. Tell me in the comments or send me a DM. If you're on your first marathon or a later one, add that too. I'm not selling anything, I just want to hear it.

Today is World Heart Day! ❤️ Cardiovascular disease is still the leading cause of death worldwide, partially because so...
09/29/2026

Today is World Heart Day! ❤️

Cardiovascular disease is still the leading cause of death worldwide, partially because some important risk factors can go undetected.

Ask your doctor if you can get your Lipoprotein(a) and Apolipoprotein B tested. These simple blood tests may reveal risks that a standard cholesterol panel may miss and can give you the opportunity to act early.

Knowing your numbers could save your life.

Your workout is not the time to prove you can function on fumes. Athletes perform better when they eat enough to support...
09/18/2026

Your workout is not the time to prove you can function on fumes. Athletes perform better when they eat enough to support their training.

Orthorexia nervosa is not currently a formal diagnosis, but its effects can be serious.When the pursuit of “clean” or he...
08/05/2026

Orthorexia nervosa is not currently a formal diagnosis, but its effects can be serious.

When the pursuit of “clean” or healthy eating becomes rigid, anxiety-provoking, or isolating, it may be time to seek guidance from a qualified healthcare professional. Help is available!

National Avocado Day was a few days ago. Celebrate avocado season with this nutrient-packed fruit! Avocados provide hear...
08/03/2026

National Avocado Day was a few days ago. Celebrate avocado season with this nutrient-packed fruit!

Avocados provide heart-healthy unsaturated fats, fiber, folate, copper, potassium, and several B vitamins.

Swipe for fun facts, health benefits, and some delicious ways to enjoy them!

How do you like to eat your avocados?

Ice cream provides carbohydrates, protein, vitamins, minerals, and, perhaps most importantly, enjoyment. But that doesn'...
06/23/2026

Ice cream provides carbohydrates, protein, vitamins, minerals, and, perhaps most importantly, enjoyment. But that doesn't mean they are all created equal.

When choosing an ice cream, be thoughtful about calories, saturated fat, added sugars, and unnecessary additives.

I prefer to avoid certain ingredients, including specific artificial sweeteners (acesulfame potassium/Ace-K, aspartame, and sucralose), titanium dioxide (a whitening agent), and artificial dyes. They have been associated with health concerns.

Ice cream is meant to be enjoyed, not feared. Rather than searching for a "healthy" ice cream, choose one that minimizes unnecessary extras while still tasting delicious.

The goal isn’t to fear fruits and vegetables — eating conventional produce is much better than not eating any.If your bu...
05/22/2026

The goal isn’t to fear fruits and vegetables — eating conventional produce is much better than not eating any.

If your budget allows and you’d like to prioritize a few foods to buy organic – I recommend the ones you eat most frequently – these are the ones that tend to rank highest in pesticide residue testing.

Washing produce well still matters either way.

Did anything on the list surprise you?

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Boston, MA
02116

Opening Hours

Monday 9am - 6:30pm
Tuesday 9am - 6:30pm
Wednesday 8:30am - 6:30pm
Thursday 8:30am - 6:30pm
Friday 8:30am - 6:30pm

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