What Is Nutrient Timing and Why Does It Matter?
Nutrient timing involves eating foods at strategic times in order to achieve certain outcomes.
It's supposedly very important for muscle growth, sports performance and fat loss.
If you've ever rushed for a meal or protein shake after a workout, this is nutrient timing.
However, despite its popularity, the research on nutrient timing is far from convincing (1).
Here is everything you need to know about nutrient timing.
A Brief History of Nutrient Timing
One of the world's leading researchers in carbohydrate timing, Dr. John Ivy, has published many studies showing its potential benefits. In 2004, he published a book called Nutrient Timing: The Future of Sports Nutrition.
Since then, many nutritional programs and books have promoted nutrient timing as the key method for losing fat, gaining muscle and improving performance.
1. Short-term blood markers: Many of the studies only measure short-term blood markers, which often fail to correlate with long-term benefits (6).
2. Ultra-endurance athletes: Many of the studies follow extreme endurance athletes, which do not necessarily represent the average person.
For these reasons, the findings in much of the research that supports nutrient timing may not apply to everyone.
Bottom Line: Nutrient timing has been around for several decades. Many people believe it's vitally important, but the research has limitations.
The Anabolic Window: Fact or Fiction?
Also known as the window of opportunity, it's based on the idea that the body is in the perfect condition for nutrient absorption within 15–60 minutes after exercise.
However, even though research on the anabolic window is far from conclusive, it is regarded as an important fact by many professionals and fitness enthusiasts.
The theory is based on two key principles:
1. Carb replenishment: After a workout, an immediate supply of carbs helps maximize glycogen stores, which can improve performance and recovery.
Both of these principles are correct to some extent, but human metabolism and nutrition are not as black and white as many people like to think.
One main aspect of the anabolic window is carb replenishment, since carbs are stored in the muscles and liver as glycogen.
However, timing may only be relevant if you are training several times a day or have multiple athletic events within a day. For the average person who works out once a day, there is plenty of time to replenish glycogen at each meal (10).
Additionally, some research actually shows training with lower muscle glycogen to be beneficial, especially if your goal is fitness and fat loss (11).
New research has even shown immediate replenishment may reduce the fitness benefits you receive from that session (12).
So although immediate glycogen synthesis makes sense in theory, it does not apply to most people in most situations.
The second aspect of the anabolic window is the use of protein to stimulate muscle protein synthesis, which plays a key role in recovery and growth.
However, while muscle protein synthesis and nutrient replenishment are important parts of the recovery process, research shows that you don't need to do this right away after a workout.
A recent meta-analysis by leading researcher Dr. Brad Schoenfeld also arrived at this conclusion, summarizing that daily protein and nutrient intake is the priority (13).
In short, if you meet your total daily needs for protein, calories and other nutrients, the anabolic window is less important than most people believe.
Two exceptions are elite athletes or people who train several times per day, who may need to maximize fuel replenishment between sessions.
Bottom Line: The anabolic window is a period of time after workouts that is said to be crucial for nutrient intake. However, studies show that most people don't need to replenish carb or protein stores right away.
Nutrient Timing Before You Train
The pre-workout window may actually be more important than the anabolic window.
Depending on your goals, the correct timing for taking certain supplements may actually aid performance (14).
This also applies to food. A well-balanced, easily digestible meal eaten 60–150 minutes before a workout may improve performance, especially if you have not eaten for several hours (16).
Hydration is also closely linked to health and performance. Many people tend to be dehydrated before working out, so it may be important to drink around 12–16 oz (300–450 ml) of water and electrolytes before the workout (19, 20, 21).
Additionally, vitamins may affect workout performance and may even reduce training benefits. So although vitamins are important nutrients, it may be best not to take them close to your workout (22).
Bottom Line: Nutrient timing may play an important role in pre-workout nutrition, especially if you want to maximize performance, improve body composition or have specific health goals.
Nutrient Timing at Breakfast
Recent research has shown that it doesn't really matter if you eat breakfast or not. Instead, what you eat for breakfast has become the hot topic.
Many professionals now recommend a low-carb, high-fat breakfast, which is claimed to improve energy levels, mental function, fat burning and keep you full.
However, while this sounds great in theory, most of these observations are anecdotal and unsupported by research (23).
And, while some studies do show greater fat burning, this is caused by the increased dietary fat intake from the meal, not because you're burning more body fat.
As with the anabolic window, the breakfast myth is not supported by research.
Nevertheless, if you do prefer a low-carb, high-fat breakfast, there's no harm in that. Your breakfast choice should simply reflect your daily dietary preferences and goals.
Bottom Line: There is no evidence to support one best approach for breakfast. Your breakfast should reflect your dietary preferences and goals.
Nutrient Timing at Night
“Cut carbohydrates at night to lose weight."
This is another diet myth, promoted by celebrities and magazines around the world.
In contrast to eliminating carbs at night, some research actually shows carbs can help with sleep and relaxation, although more research is needed on this (25).
This may hold some truth, as carbs release the neurotransmitter serotonin, which helps regulate your sleep cycle.
Based on the health benefits of a good night's sleep, evening carb intake may actually be beneficial, especially if you have problems sleeping.
Bottom Line: Cutting carbs at night is not a good tip for losing weight, especially since carbs may help promote sleep. However, further research is needed on this.
Does Nutrient Timing Matter?
For elite athletes, nutrient timing may provide an important competitive advantage.
However, the current research doesn't support the importance of nutrient timing for most people who are simply trying to lose weight, gain muscle or improve health.
Instead, focus your efforts on consistency, daily calorie intake, food quality and sustainability.
When you've got all the basics down, then you may wish to move your attention to more advanced methods like nutrient timing.
This article was reposted from our media associate Authority Nutrition.
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If you look at each line in this chart, you can see a slight dip in total species richness between 1955 and 1974. This deepens substantially in the following decades. Anthony Richardson, Author provided<p>This global pattern — where the number of species starts lower at the poles and peaks at the equator — results in a bell-shaped gradient of species richness. We looked at distribution records for nearly 50,000 marine species collected since 1955 and found a growing dip over time in this bell shape.</p>
This Has Happened Before<p>We shouldn't be surprised global biodiversity has responded so rapidly to global warming. This has happened before, and with dramatic consequences.</p><p><strong>252 million years ago…</strong></p><p>At the end of the Permian geological period about 252 million years ago, global temperatures warmed by 10℃ over 30,000-60,000 years as a result of greenhouse gas emissions from volcano eruptions in Siberia.</p><p><a href="https://www.pnas.org/content/117/30/17578" target="_blank" rel="noopener noreferrer">A 2020 study</a> of the fossils from that time shows the pronounced peak in biodiversity at the equator flattened and spread. During this mammoth rearranging of global biodiversity, 90% of all marine species were killed.</p><p><strong>125,000 years ago…</strong></p><p><a href="https://www.pnas.org/content/109/52/21378" target="_blank" rel="noopener noreferrer">A 2012 study showed</a> that more recently, during the rapid warming around 125,000 years ago, there was a similar swift movement of reef corals away from the tropics, as documented in the fossil record. The result was a pattern similar to the one we describe, although there was no associated mass extinction.</p><p>Authors of the study suggested their results might foreshadow the effects of our current global warming, ominously warning there could be mass extinctions in the near future as species move into the subtropics, where they might struggle to compete and adapt.</p><p><strong>Today…</strong></p><p><a href="https://www.pnas.org/content/117/23/12891" target="_blank" rel="noopener noreferrer">During the last ice age</a>, which ended around 15,000 years ago, the richness of forams (a type of hard-shelled, single-celled plankton) peaked at the equator and has been dropping there ever since. This is significant as plankton is a keystone species in the foodweb.</p><p>Our study shows that decline has accelerated in recent decades due to human-driven climate change.</p>
The Profound Implications<p>Losing species in tropical ecosystems means ecological resilience to environmental changes is reduced, potentially compromising ecosystem persistence.</p><p>In subtropical ecosystems, species richness is increasing. This means there'll be species invaders, novel predator-prey interactions, and new competitive relationships. For example, <a href="https://www.abc.net.au/news/2019-09-13/sydney-growing-own-coral-reef-with-help-from-tropical-fish/11466192" target="_blank">tropical fish</a> moving into Sydney Harbour compete with temperate species for food and habitat.</p><p>This could result in ecosystem collapse — as was seen at the boundary between the Permian and Triassic periods — in which species go extinct and ecosystem services (such as food supplies) are permanently altered.</p><p>The changes we describe will also have profound implications for human livelihoods. For example, many tropical island nations depend on the revenue from tuna fishing fleets through the selling of licenses in their territorial waters. Highly mobile tuna species are likely to move rapidly toward the subtropics, potentially beyond sovereign waters of island nations.</p><p><span></span>Similarly, many reef species important for artisanal fishers — and highly mobile megafauna such as whale sharks, manta rays and sea turtles that support tourism — are also likely to move toward the subtropics.</p><p>The movement of commercial and artisanal fish and marine megafauna could compromise the ability of tropical nations to meet the <a href="https://sdgs.un.org/goals" target="_blank">Sustainable Development Goals</a> concerning zero hunger and marine life.</p>
Is There Anything We Can Do?<p>One pathway is laid out in the Paris Climate Accords and involves aggressively reducing our emissions. Other opportunities are also emerging that could help safeguard biodiversity and hopefully minimise the worst impacts of it shifting away from the equator.</p><p>Currently 2.7% of the ocean is conserved in <a href="https://mpatlas.org/" target="_blank">fully or highly protected reserves</a>. This is well short of the 10% target by 2020 under the UN Convention on Biological Diversity.</p><p>But <a href="https://www.gov.uk/government/topical-events/global-ocean-alliance-30by30-initiative/about#global-ocean-alliance-members" target="_blank">a group of 41 nations</a> is pushing to set a new target of protecting 30% of the ocean by 2030.</p><p>This "30 by 30" target could ban seafloor mining and remove fishing in reserves that can destroy habitats and release as much carbon dioxide as <a href="https://www.nature.com/articles/s41586-021-03371-z" target="_blank">global aviation</a>. These measures would remove pressures on biodiversity and promote ecological resilience.</p><p>Designing climate-smart reserves could further protect biodiversity from future changes. For example, reserves for marine life could be placed in refugia where the climate will be stable over the foreseeable future.</p><p>We now have evidence that climate change is impacting the best-known and strongest global pattern in ecology. We should not delay actions to try to mitigate this.</p><p><em><a href="https://theconversation.com/profiles/anthony-richardson-100303" target="_blank">Anthony Richardson</a>: Professor, The University of Queensland. <a href="https://theconversation.com/profiles/chhaya-chaudhary-1223419" target="_blank" rel="noopener noreferrer">Chhaya Chaudhary</a>: University of Auckland, <a href="https://theconversation.com/profiles/david-schoeman-111544" target="_blank" rel="noopener noreferrer">David Schoeman</a>: Professor of Global-Change Ecology, University of the Sunshine Coast, <a href="https://theconversation.com/profiles/mark-john-costello-1223418" target="_blank" rel="noopener noreferrer">Mark John Costello</a>: Professor, University of Auckland</em></p><p><em>Disclosure statement: Anthony Richardson receives funding from the Australian Research Council.</em></p><p><em>Chhaya Chaudhary works for Goethe University, Frankfurt am Main, Germany. During her PhD studies (2014- 2019), she received part- funding from the European Marine Observation Data Network (EMODnet) Biology project funded by the European Commission's Directorate—General for Maritime Affairs and Fisheries (DG MARE), and received U21 Doctoral Mobility Scholarship from the University of Auckland in 2016.</em></p><p><em>David Schoeman receives funding from the Australian Research Council.</em></p><p><em>Mark John Costello does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</em></p><p><em>Reposted with permission from <a href="https://theconversation.com/marine-life-is-fleeing-the-equator-to-cooler-waters-history-tells-us-this-could-trigger-a-mass-extinction-event-158424" target="_blank" style="">The Conversation</a>. </em></p>
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The coronavirus has isolated many of us in our homes this year. We've been forced to slow down a little, maybe looking out our windows, becoming more in tune with the rhythms of our yards. Perhaps we've begun to notice more, like the birds hopping around in the bushes out back, wondering (maybe for the first time) what they are.
A Coeligena helianthea hummingbird is photographed during a birdwatching trail at the Monserrate hill in Bogota on November 11, 2020. Colombia is the country with the largest bird diversity in the world, home to about 1,934 different bird species, a fifth of the total known. JUAN BARRETO / AFP / Getty Images
1. Choosing the Right Binoculars<p>Binoculars are a relatively indispensable tool for most birders – but, for those just starting out, it might not yet be worth the several-hundred-dollar investment. If you aren't able to scour the attics of friends or borrow a pair from a fellow bird watcher, some local birding and naturalist groups have <a href="https://vashonaudubon.org/all-about-vashon-birds/binoculars-check-out/" target="_blank">binocular loaning programs</a> for members, allowing you to plan ahead for a day (or week) of birding.</p><p>When you're ready to take the plunge, choosing a pair or binoculars should take some careful deliberation based on your needs and preferences; some <a href="https://www.birdwatchersdigest.com/bwdsite/explore/optics/top-10-tips-buying-binoculars-bird-watching.php" target="_blank">major considerations</a> might include size, ease of use, <a href="https://www.rei.com/learn/expert-advice/binoculars.html" target="_blank" rel="noopener noreferrer">magnification</a>, and price. While professional binoculars can easily run north of $1,000, there are plenty of perfectly suitable entry-level binoculars under $200. You might not get the perfect precision and clarity of more elite models, but a less expensive pair will allow you to strengthen your birding skills while deciding if you're interested in investing in a premium pair.</p><p>For a budget-friendly option, check out resale options on eBay, Facebook marketplace, or neighborhood yard sales: you might find a nicer pair whose retail price isn't within your budget.</p>
2. Know What Birds Are in Your Area<p>When I began to pay more attention to the birds just outside my apartment building, I started to learn what species have always been around me: European starlings, house sparrows, blue jays, black capped chickadees, and the occasional red-bellied woodpecker. They had always been there, but I hadn't ever taken the time to identify them. Once you learn to <a href="https://www.audubon.org/news/get-know-these-20-common-birds_" target="_blank" rel="noopener noreferrer">recognize common birds</a> in your area, you'll be able to identify the typical species right outside your window and in your community. Of course, permanent residential birds in your neighborhood will <a href="https://nestwatch.org/learn/focal-species/" target="_blank" rel="noopener noreferrer">vary by region</a>, as will those migrating through it.</p>
3. Get Out and Explore<p>Venturing elsewhere might allow you to spot some different species beyond those frequenting your backyard. Anywhere with water or greenery offers a place for birding; as an urbanite myself, I've found that even small- and mid-sized parks in New York City allow me to find more elusive birds (although Central Park takes the crown for an afternoon of urban birding).</p><p>If you are able to travel a bit further from home, <a href="https://www.fws.gov/refuges/" target="_blank">national wildlife refuges</a> and <a href="https://www.americasstateparks.org/" target="_blank" rel="noopener noreferrer">state/national parks</a> are excellent places to explore bird habitats and perhaps log some less-common sightings. The American Birding Association also lists <a href="https://www.aba.org/aba-area-birding-trails/" target="_blank" rel="noopener noreferrer">birding trails by state</a>, and Audubon and BirdLife International identify <a href="https://www.audubon.org/important-bird-areas" target="_blank" rel="noopener noreferrer">Important Bird Areas (IBAs)</a> across the country – important bird habitats and iconic places that activists are fighting to protect – where birders can spot birds of significance.</p>
4. Finding a Bird: Stop, Look, Listen, Repeat<p>The National Audubon Society recommends the "<a href="https://www.audubon.org/news/how-find-bird" target="_blank">stop, look, listen, repeat</a>" mantra when seeking and identifying birds.</p><p>First and foremost, spotting birds requires attention. Stopping – getting out of the car, pausing on the sidewalk, trail, or in the backyard to look up – is the most important step.</p><p>When looking for birds, try to avoid gazing wildly around; rather, scan your surroundings, focusing on any odd shapes or shadows, trying to think about where a bird might perch (power lines, fence posts, branches), or keep an eye on the sky for flying eagles and hawks. In open areas like fields and beaches, you might have a more panoramic view, and can take in different sections of the landscape at a time. Look around with the naked eye before reaching for the binoculars to hone in.</p><p>While it can be hard to sift through the noise, listening for birds is perhaps an even more important element of bird watching than looking. Once you spend more time in the field, you'll be able to parse apart the racket and identify specific species, especially aided by Audubon's Bird Guide app or by learning from their <a href="https://www.audubon.org/section/birding-ear" target="_blank">Birding by Ear series</a>.</p><p>Repeat this pattern as you continue on your way, stopping to look and listen for birds as you go, rather than waiting for them to come to you. </p>
5. Identification<p>When you head out for a day of bird watching – especially when you're hoping to spot some new species – you'll want to be armed with the tools to identify what you see. <a href="https://www.audubon.org/news/how-identify-birds" target="_blank" rel="noopener noreferrer">Major considerations when identifying birds</a> are their group (such as owls, hawks, or sparrow-like birds), size and shape, behavior, voice, field marks, season, and habitat.</p><p>The <a href="https://www.sibleyguides.com/about/the-sibley-guide-to-birds/" target="_blank" rel="noopener noreferrer">Sibley Guide to Birds</a> and the <a href="https://www.hmhbooks.com/shop/books/peterson-field-guide-to-birds-of-north-america-second-edition/9781328771445" target="_blank" rel="noopener noreferrer">Peterson Field Guide</a> are widely considered the best books for identifying birds in North America, although many <a href="https://www.audubon.org/news/what-bird-guide-best-you" target="_blank" rel="noopener noreferrer">specialized guides</a> focus on specific species or regions as well.</p><p>Plenty of <a href="https://blog.nature.org/science/2013/05/27/boucher-bird-blog-apps-smart-birder/" target="_blank" rel="noopener noreferrer">bird identification apps</a> have popped up in recent years – including National Geographic Birds, Sibley eGuide to Birds, iNaturalist, Merlin Bird ID, and Birdsnap – which are basically a <a href="https://www.audubon.org/news/the-best-birding-apps-and-field-guides" target="_blank" rel="noopener noreferrer">field guide in your pocket</a>. I'm partial to the Audubon Bird Guide, which allows users to filter by common identifiers, including a bird's habitat, color, activity, tail shape, and general type, adding them all to a personal map to view your sightings.</p>
6. Recording Your Sightings<p><span>As you deepen your commitment to birding, you might join the community of birders that track and quantify their sightings, building their </span><a href="https://www.thespruce.com/what-birds-count-on-a-life-list-386704#:~:text=A%20life%20list%20is%20a,which%20birds%20you%20have%20seen." target="_blank" rel="noopener noreferrer">life list</a><span>.</span></p><p>While a standard notebook noting the date, species name, habitat, vocalizations, or any other data you wish to include will suffice, some birders opt for a more <a href="https://www.riteintherain.com/no-195-birders-journal" target="_blank" rel="noopener noreferrer">structured birder's journal</a> with pre-determined fields to record your encounters, take notes, draw sketches, etc.</p><p>Many birders also choose to record their sightings online and in shared databases (which include many of the field guide apps), often pinpointing them on a map for others to view. Launched by the Cornell Lab of Ornithology and Audubon, <a href="https://ebird.org/home" target="_blank" rel="noopener noreferrer">eBird is one of the largest databases and citizen science projects around birding</a>, where hundreds of thousands of birders enter their sightings, and users can explore birds in regions and hotspots around the world. Users can also record their sightings on the <a href="https://apps.apple.com/us/app/ebird/id988799279" target="_blank" rel="noopener noreferrer">eBird app</a>.</p>
7. Attracting Birds to Your Own Yard<p>Feeding birds is a common phenomenon: more than 40% of Americans maintain a birdfeeder to attract birds and watch them feast.</p><p>Not all birdfeed is created equal, however. Many commercial varieties are mostly made with "fillers" (oats, red millet, etc.) that birds will largely leave untouched. After researching what birds to expect in your area – and which ones you want to attract – you can create your own birdfeed with <a href="https://www.allaboutbirds.org/news/types-of-bird-seed-a-quick-guide/?pid=1142" target="_blank">seeds that will appeal to them</a>.</p><p>Beyond filling a birdfeeder, <a href="https://www.ecowatch.com/eco-friendly-lawn-2651194858.html" target="_self">transforming your yard into an eco-friendly oasis</a> is by far the best way to attract birds. Choosing to forgo mowing your lawn, planting native flowers and grasses, and ditching the pesticides will bring back the bugs that birds feed on, and provide a safe haven in which birds can happily live and eat.</p><p>While it's widely considered acceptable – and even beneficial – to feed birds with appropriate seeds, communal birdfeeders often <a href="https://www.audubon.org/news/to-feed-or-not-feed" target="_blank" rel="noopener noreferrer">foster unlikely interactions between different species</a>, who can then transmit harmful diseases and parasites to one another. Maintaining several bird feeders with different types of seeds might keep different species from coming into contact, and feeders can be <a href="https://www.allaboutbirds.org/news/how-to-clean-your-bird-feeder/" target="_blank" rel="noopener noreferrer">cleaned to prevent the spread of infection</a>.</p>
8. Inclusivity and Anti-Racism in the Birding Community<p>Like all outdoor activities and areas of scientific study, birding communities are subject to racist and discriminatory ideologies. Black birders have long experienced discrimination and underrepresentation in outdoor spaces. The work of organizations like the <a href="https://www.instagram.com/birdersfund/" target="_blank">Black & Latinx Birders Fund</a>, <a href="https://www.instagram.com/birdability/" target="_blank">Birdability</a>, and <a href="https://www.instagram.com/feministbirdclub/" target="_blank">Feminist Bird Club</a> highlight the contributions and importance of birders of color, birders with disabilities, and women and LGBTQ+ birders to the birding community, as do activists and naturalists like <a href="https://www.instagram.com/hood__naturalist/" target="_blank">Corina Newsome</a> and <a href="https://www.instagram.com/tykeejames/" target="_blank">Tykee James</a>. The work of <a href="https://www.audubon.org/news/its-bird-new-comic-written-central-park-birder-christian-cooper" target="_blank">Christian Cooper</a>, <a href="https://camilledungy.com/publications/" target="_blank">Camille Dungy</a> (read her poem <a href="https://www.poetryfoundation.org/poetrymagazine/poems/58363/frequently-asked-questions-10" target="_blank">Frequently Asked Questions: 10</a>), and <a href="https://orionmagazine.org/article/9-rules-for-the-black-birdwatcher/" target="_blank">J. Drew Lanham</a> – including his essay "<a href="https://lithub.com/birding-while-black/" target="_blank">Birding While Black</a>" – are a great place to start.</p><p>Getting involved in birding means educating ourselves on these issues and taking meaningful action; the work of <a href="https://www.audubon.org/news/its-bird-new-comic-written-central-park-birder-christian-cooper" target="_blank">Christian Cooper</a> and <a href="https://orionmagazine.org/article/9-rules-for-the-black-birdwatcher/" target="_blank">J. Drew Lanham</a> – including his essay "<a href="https://lithub.com/birding-while-black/" target="_blank" rel="noopener noreferrer">Birding While Black</a>" – are a great place to start. Just as birders are activists for protecting habitats and natural areas, we must also be active and aware of inclusivity in these spaces.</p>
9. Get Involved<p>To learn from and enjoy the company of other birders, check out local birding groups in your area to join. Many Audubon chapters host trips, meetings, and bird walks for members. The American Birding Association even maintains a <a href="https://www.aba.org/festivals-events/" target="_blank">directory of birding festivals</a> across the country.</p><p>Volunteering for birds is also a great way to meet other birders and take action for birds in your community; local organizations might have opportunities for assisting with habitat restoration or helping at birding centers.</p><p>Like all wildlife, climate change and habitat destruction threaten the livelihood of birds, eliminating their breeding grounds and food sources. A <a href="https://www.audubon.org/climate/survivalbydegrees" target="_blank">2019 report released by the National Audubon Society</a> found that two-thirds of North American birds may face extinction if global temperatures rise 5.4 degrees Fahrenheit by 2100. Staying informed about and taking action for legislation designed to protect birds and our climate – such as the recent <a href="https://www.congress.gov/bill/116th-congress/house-bill/5552/text" target="_blank" rel="noopener noreferrer">Migratory Bird Protection Act</a> – is important for ensuring a livable future for wildlife and humans alike.</p><p><em>Linnea graduated from Skidmore College in 2019 with a Bachelor's degree in English and Environmental Studies, and now lives in Brooklyn, New York. Most recently, Linnea worked at Hunger Free America, and has interned with WHYY in Philadelphia, Saratoga Living Magazine, and the Sierra Club in Washington, DC. </em><em>Linnea enjoys hiking and spending time outdoors, reading, practicing her German, and volunteering on farms and gardens and for environmental justice efforts in her community. Along with journalism, she is also an essayist and writer of creative nonfiction.</em></p>
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