J.D. Graham, RD, CSCS, RYT

Website

J.D. Graham, RD, CSCS, RYT I AM ON INSTAGRAM

09/30/2026

💨 Let’s talk about your farts. Yes, really.

Passing gas up to ~10–50 times a day can be completely normal — especially when your gut microbes are happily fermenting the foods you eat.

But there’s a difference between:

💨 Just passing gas:
Often means your gut bacteria are fermenting carbohydrates and fiber. Beans, veggies, whole grains, fruit, sugar alcohols and other fermentable foods can increase gas production. More gas doesn’t automatically mean something is wrong.

💣 SUPER stinky gas:
That smell is often coming from sulfur-containing compounds produced when gut bacteria break down certain foods. Think heavily processed , animal sources, like eggs, meat, dairy, and or cruciferous vegetables and other sulfur-rich foods.

And sometimes really foul-smelling gas can be a clue that something isn’t being digested or absorbed particularly well, especially if it’s new, persistent, or happening along with bloating, diarrhea, abdominal pain, weight loss or changes in your stool.

So no… your gut shouldn’t be completely silent.

A healthy microbiome is an active ecosystem and sometimes it talks.

💨 Gas is normal.
🚩 Persistent changes + other GI symptoms need a closer look.

Let’s talk ferritin. 🩸If you’ve ever had bloodwork come back and been told, “Your iron is normal,” this is worth knowing...
09/23/2026

Let’s talk ferritin. 🩸

If you’ve ever had bloodwork come back and been told, “Your iron is normal,” this is worth knowing.

Ferritin is basically a window into your stored iron. But the number on your lab report doesn’t always tell the whole story.

New 2026 guidance from the American Society of Hematology has updated the numbers we use when looking at iron deficiency.

For adults, a ferritin of 30 or below can indicate iron deficiency.

For certain higher-risk groups—like people with heavy menstrual bleeding—the threshold can be 50 or below.

And here’s where it gets a little more complicated:

Inflammation can make ferritin look higher than it really is.

So someone can have an iron problem without having a super-low ferritin number.

That’s why I don’t love looking at ferritin by itself.

Depending on the person, I want to see the bigger picture:

CBC + hemoglobin
Ferritin
Iron + TIBC
Transferrin saturation (TSAT)
Inflammation
Symptoms + history

And this is especially important for athletes.

You don’t have to be anemic to have iron deficiency.

Iron is involved in oxygen transport, energy production and muscle function—so iron status can matter for performance long before someone gets told they have anemia.

So instead of asking:

“Is my ferritin normal?”

I want you asking:

“What does this number mean for ME?”

Your training.
Your menstrual status.
Your diet.
Your symptoms.
Your inflammation.
Your other labs.

Because nutrition is rarely about one number.

Iron is a diva. 😏 See earlier post.
Context matters.

— J.D. the RD
Sports Medicine/Performance Dietitian

Educational information only. Iron supplementation should be based on appropriate clinical evaluation and the underlying cause of deficiency.

Which one of my new cute business card stickers do you want for your water bottle?
09/22/2026

Which one of my new cute business card stickers do you want for your water bottle?

09/17/2026

Protein maxing can be helpful, but the goal isn’t to eat the most protein possible. The goal is to eat the right amount for your body, your activity, and your goals.

Whether you’re 110 pounds or 200 pounds, your protein needs are different. So don’t copy somebody else’s protein target from social media.

Build your plate with protein, carbohydrates, and color—and remember, food first. Protein powder is a tool, not a requirement for building muscle.



-J.D. the RD

09/16/2026

Recovery isn’t about eating “perfect.”

It’s about eating enough for the work you did.

Bigger training = bigger plate.
Moderate training = medium plate
Rest day DOES NOT mean restriction!

Save this and follow for athlete fueling made simple.

— J.D. the RD

I’d give Vitamin D the personality of The CEO. ☀️👑D is not rebellious, she is influential, strategic, transformative and...
09/11/2026

I’d give Vitamin D the personality of The CEO. ☀️👑

D is not rebellious, she is influential, strategic, transformative and a little bossy. (Like me)

☀️ Vitamin D is The CEO ‘supplement because…

* Runs the meeting — influences calcium and phosphorus regulation and bone health.
* Works with everybody — interacts with numerous tissues and biological pathways.
* Needs the right environment — sun exposure, diet, body composition, absorption, and season can all affect status.
* Doesn’t just show up and work SHE TRANSFORMS HERSELF — she has to be converted through several steps before becoming biologically active.
* Keeps receipts — because she is fat-soluble, so the body can store it.
* Doesn’t believe in “more is better” — excessive supplementation can be harmful.
* Checks the numbers — a blood 25-hydroxyvitamin D level is the usual way to assess status. Athletes need to be between 50-80.

Iron is the Diva.
Vitamin D is the CEO.

Which do you identify with?

Follow me and be ready for my interpretation of Magnesium and Creatine’s personality.

🩸 Iron Is a Diva Supplement. She doesn’t mess around and she knows what she wants!• Wants vitamin C — boosts absorption•...
09/09/2026

🩸 Iron Is a Diva Supplement. She doesn’t mess around and she knows what she wants!

• Wants vitamin C — boosts absorption
• Hates calcium — separate from dairy/calcium supplements
• Hates coffee + tea — polyphenols/tannins reduce absorption
• Fights with phytates — whole grains, legumes, nuts & seeds can reduce absorption
• Doesn’t love antacids/PPIs — stomach acid matters
• Can compete with medications & minerals — timing matters
• Empty stomach = better absorption; food = happier stomach
• GI drama — constipation, nausea, cramping & diarrhea
• Black p**p — common and expected
• More ≠ better — excess iron can be harmful
• Hepcidin controls the party — sometimes less-frequent dosing improves absorption
• Takes time — correcting deficiency can take weeks to months
• Needs a reason — don’t supplement blindly; confirm deficiency/status

The ideal iron date:
🩸 Iron + vitamin C + water
🚫 Away from calcium, coffee, tea & interfering meds

Iron: essential, but high maintenance. 😂

Address

Phoenix, AZ

Website

,

Alerts

Be the first to know and let us send you an email when J.D. Graham, RD, CSCS, RYT posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share