Fitness and nutrition news: week 35 of 2026

Week 35 of 2026 is packed with research that challenges what we thought we knew about exercise, nutrition, and aging. From discoveries about how just three minutes of intense effort can outperform ninety minutes of moderate cardio, to the role of genes in response to low-carb diets and new clues about how gut microbiota shapes our muscles as we age. Here's the best of the past few days.

Three minutes of sprints change your metabolism more than ninety minutes of moderate cardio

A study compared six 30-second sprints with 90 minutes of moderate cycling and found that sprints altered nearly a quarter of blood proteins and more than 200 metabolites, while moderate cardio produced barely any immediate changes. Many of the proteins affected by sprints are associated with lower risk of obesity, type 2 diabetes, and other metabolic diseases, suggesting that high-intensity training may have unique biological effects in very little time.

Source: ScienceDaily — Fitness

Your genes may decide whether a low-carb diet spikes your cholesterol

Researchers have discovered that people genetically predisposed to high cholesterol may experience much sharper increases in LDL cholesterol when following a low-carb diet rich in saturated fat. This finding could explain why two people following seemingly identical diets get such different results and underscores the importance of personalizing nutritional guidance based on individual genetic profile.

Source: ScienceDaily — Nutrition

A specific gut bacterium is associated with stronger muscles in old age

Scientists have identified Roseburia inulinivorans, a specific gut bacterium, as a possible ally against age-related muscle loss. Older adults who carried it had 29% greater grip strength, while treated mice gained around 30% more strength and developed larger, faster muscle fibers. The bacterium was less common in older people, making it a promising candidate for future probiotics aimed at combating sarcopenia.

Source: ScienceDaily — Fitness

Blocking an immune protein could mimic the anti-aging benefits of calorie restriction

A study has shown that moderate calorie restriction reduces levels of C3, an immune protein that appears to drive chronic inflammation with age. By blocking this same protein in mice, researchers managed to reduce age-related inflammation, opening the door to treatments that could replicate some of the effects of eating less without the need for severe restrictive diets.

Source: ScienceDaily — Nutrition

Exercise maintains lost weight better than it helps lose it

Although exercise alone is not the most powerful tool for losing weight, it appears to play a much more important role in preventing regain. By preserving muscle mass, keeping metabolism active, improving fat oxidation, and regulating appetite and blood sugar, regular physical activity makes maintaining weight long-term more feasible, even when the scale doesn't drop quickly at first.

Source: ScienceDaily — Fitness

Gut bacteria convert vegetables into protective molecules for the heart

The gut microbiota is able to transform the nitrate and plant iron from foods like vegetables into protective compounds that benefit the heart and metabolism. In experimental models, higher levels of these compounds were linked to lower blood pressure, better glucose control, healthier blood vessels, and less liver fat, reinforcing the idea that vegetables feed not just us, but also our beneficial bacteria.

Source: ScienceDaily — Nutrition

An experimental compound burns fat without losing muscle and boosts the effects of Ozempic

TOFA, a compound studied for decades, has shown in mice that it can increase energy expenditure by up to 18%, reduce body fat without significant muscle loss, and improve markers like glucose, triglycerides, and fatty liver. Moreover, when combined with GLP-1 drugs like Ozempic, Wegovy, Mounjaro, or Zepbound, the results were even more pronounced, opening the door to obesity treatments that work by raising energy expenditure rather than just reducing appetite.

Source: ScienceDaily — Fitness

Ozempic activates hunger neurons unexpectedly to sustain fat loss

Against all odds, researchers discovered that Ozempic (semaglutide) activates the same hunger-related neurons in the brain, an effect almost opposite to what was expected. This mechanism appears to be essential for maintaining fat loss long-term. The finding, made in mice, could reveal new targets for developing even more effective anti-obesity drugs.

Source: ScienceDaily — Nutrition