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Move to restrict SNAP benefits takes a step forward

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Move to restrict SNAP benefits takes a step forward


A proposal to tighten eligibility requirements for food assistance in Missouri has advanced, with lawmakers approving a bill that would introduce stricter verification rules and change how benefits are calculated for some households.

Why It Matters

Two Missouri House committees have passed legislation that would make a series of changes to the Supplemental Nutrition Assistance Program (SNAP) and MO HealthNet. The measure focuses heavily on eligibility, particularly for non-citizens, and on how applicants prove their status.

There are nearly 650,000 SNAP recipients in Missouri as of November 2025, the latest period for which data is available.

What To Know

Under the bill, individuals who are not U.S. citizens or nationals would be barred from receiving benefits unless they meet federal definitions of an “eligible alien” or “qualified alien.” Applicants would also be required to provide documentation confirming citizenship, nationality, or qualifying immigration status at the time they apply.

The proposal removes an existing rule that prevents state or local agency staff from asking about the legal status of a parent or guardian applying on behalf of a child. It also expands the requirements for affidavits used when applicants cannot immediately provide documentation. Those affidavits would now need to confirm not only citizenship or lawful presence, but also eligibility for public benefits.

Temporary assistance rules would also be adjusted. While current law allows certain applicants to receive benefits for up to 90 days based on a sworn statement, the bill revises that window to match the minimum period required under federal law—or, if no minimum exists, 90 days.

The legislation also introduces stricter consequences for failing to provide documentation. Applicants who do not submit acceptable proof of status would have their benefits denied or terminated, and those previously denied for similar reasons would not be eligible for an additional temporary benefits period.

It also alters how verification systems are used. While current law relies on the federal Systematic Alien Verification for Entitlements (SAVE) program, the bill would remove the requirement that no further checks be made after verification. Instead, agencies could use additional systems as needed.

If a person’s lawful presence cannot be confirmed, the bill directs agencies to pause benefits and refer the case to federal authorities, such as the Department of Homeland Security.

Another significant change involves how household income is calculated. If a member of a household is deemed ineligible under the new rules, their income and financial resources would still be fully counted when determining the household’s overall eligibility and benefit level. Current policy allows for some of that income to be excluded or prorated.

Junk Food Waiver

Beyond eligibility, the bill also looks at how SNAP benefits are used. It requires the state’s Department of Social Services to seek federal approval to prioritize healthier food options and support local agriculture. This includes exploring ways to encourage purchases of fresh produce and Missouri-produced meat and dairy products through existing nutrition programs.

In the past year, 22 states have already received approval to adjust SNAP purchasing rules, targeting items such as sugary drinks, candy, and desserts.

Current SNAP Application Requirements

At the federal level, SNAP applicants are already required to provide a range of documents to qualify for benefits. These include identification, a Social Security number, proof of residence, and verification of income and resources. Non-citizens must also provide documentation of their immigration status, while students may need to show proof of enrollment.

What Happens Next

The bill will need to be considered by the state Senate before it is potentially sent to Republican Governor Mike Kehoe for approval.



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Washington man’s surgery delayed by doctors’ strike

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Washington man’s surgery delayed by doctors’ strike



The strike further delays Tom Lawson’s gastric bypass surgery after a more than three-year wait.



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Gilgo Beach serial killer suspect Rex Heuermann returning to court, may change plea to guilty: Sources

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Gilgo Beach serial killer suspect Rex Heuermann returning to court, may change plea to guilty: Sources


Accused Gilgo Beach, New York, serial killer Rex Heuermann might change his plea to guilty and admit to the murders at his scheduled court appearance on Wednesday, sources familiar with the case told ABC News.

Heuermann, a New York City architect, was arrested in 2023 and has pleaded not guilty to killing seven women whose remains were found on New York’s Long Island.

His trial is set for September.

Rex Heuermann, center, charged in the Gilgo Beach serial killings on Long Island, appears for a hearing, July 30, 2024, at Suffolk County Court in Riverhead, N.Y.

James Carbone/AP

The first victim was Sandra Costilla, killed in 1993. Valerie Mack was killed in 2000 and Jessica Taylor was killed in 2003. Partial remains of Taylor and Mack were found near Gilgo Beach and in Manorville on Long Island, while Costilla was found in North Sea on Long Island.

Suffolk County police stand outside the home of Rex Heuermann, May 24, 2024, in Massapequa Park, N.Y.

Phil Marcelo/AP

Maureen Brainard-Barnes was killed in 2007 and found near Gilgo Beach. Megan Waterman, Melissa Barthelemy and Amber Lynn Costello were killed between 2009 and 2010 and also recovered near Gilgo Beach.



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Apple Pay text scam almost cost her $15,000

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Apple Pay text scam almost cost her ,000


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You see a charge you don’t recognize. It looks like it came from a trusted brand. Your instinct kicks in. You want to fix it quickly and move on. That’s exactly what happened to Dorothy.

After a simple text, she found herself on the phone with someone who sounded official, confident and completely convincing. Here’s how she described it:

“I received a text from APPLE Pay, which I don’t even use… It said an Apple Store in CA wants to charge me $144… If I have questions, I should call. DUH! I called and was speaking with the scammer.”

“I received a text from APPLE Pay, which I don’t even use… It said an Apple Store in CA wants to charge me $144… If I have questions, I should call. DUH! I called and was speaking with the scammer.”

— Dorothy

Within minutes, the situation escalated.

“He knew everything about me… He said I should take out $15,000… He said he was working with the FBI and the FDIC.”

That’s when the pressure really started. Dorothy told me this story when she joined me on my Beyond Connected podcast, and what happened next shows just how far these scams can go.

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10 WAYS TO PROTECT SENIORS FROM EMAIL SCAMS

The text sent to Dorothy shows how a fake Apple Pay alert uses urgency and a phone number to pull you into a scam. (Kurt “CyberGuy” Knutsson)

How this Apple Pay text scam actually works

This scam follows a pattern that is becoming more common. It combines a fake alert with a live phone call designed to build trust fast.

Here’s what is happening behind the scenes:

Step 1: The fake charge alert

You get a text about a suspicious charge. It looks urgent. It often includes a number to call.

Step 2: You call the scammer

The number connects you directly to a criminal. They pose as Apple, your bank or even law enforcement.

Step 3: They build credibility

They may know your name, address or bank. That information often comes from past data breaches.

Step 4: They create fear and urgency

You are told your money is at risk. You need to act immediately.

Step 5: They control your next move

In Dorothy’s case, the scammer told her to withdraw $15,000 and lie to her bank about why.

“He said he would stay on the phone with me while I drove to the bank… If anyone asked, I should say I was buying a car.”

That is a major red flag.

PHISHING SCAM EXPLOITS APPLE MAIL ‘TRUSTED SENDER’ LABEL

A person scrolling on their phone

Once you call, scammers pose as trusted companies or agencies and pressure you to act quickly. (Kurt “CyberGuy” Knutsson)

The moment everything could have gone wrong

Dorothy drove to the bank with the scammer still on the phone. This is exactly what criminals want. They try to isolate you and keep control of the situation.

But something didn’t feel right.

“When I got to the bank, I recognized one of the employees and told her that I was uncomfortable… She said to hang up immediately.”

That decision changed everything.

The bank confirmed it was a scam. The calls kept coming from different numbers. Dorothy blocked them all. Fortunately, no money was lost.

Why the Apple Pay text scam feels so real

Scammers are getting better at one thing. They make you feel like you are solving a problem, not being scammed.

Here’s why this one works so well:

  • It uses a trusted name like Apple Pay
  • It creates urgency with a fake charge
  • It moves quickly to a live conversation
  • It uses real personal details to build trust
  • It pressures you to act before you think

They also add authority. Claiming ties to the FBI or FDIC makes people feel like they must comply. In reality, no legitimate agency will ever ask you to move money this way.

The biggest red flags to watch for

If you remember nothing else, remember these:

  • A text about a charge that tells you to call a number
  • Someone is asking you to withdraw large amounts of cash
  • Instructions to lie to your bank or keep a secret
  • Claims that your money needs to be “protected”
  • Pressure to act immediately

Each one is a warning sign. Together, they confirm it is a scam.

A person scrolling or texting on their phone

The biggest red flag is being told to move money or keep secrets from your bank or family. (Kurt “CyberGuy” Knutsson)

How to stay safe from Apple Pay text scams

You do not need to outsmart scammers. You just need to slow the situation down.

1) Never trust the number in the message

If you get a suspicious text, do not call the number provided. Look up the official number yourself.

2) Pause before you act

Scammers rely on urgency. Take a moment. Real companies will not rush you like this.

3) Never move money on someone else’s instructions

No bank, tech company or government agency will ask you to withdraw cash to “protect” it.

4) Use strong antivirus software

Strong antivirus software can help detect malicious links, block scam websites and warn you before you engage with risky content. Get my picks for the best 2026 antivirus protection winners for your Windows, Mac, Android and iOS devices at Cyberguy.com.

5) Remove your personal data from the web

Scammers often use data from breaches to sound convincing. A data removal service can help reduce your exposure and limit what criminals can find about you online. Check out my top picks for data removal services and get a free scan to find out if your personal information is already out on the web by visiting Cyberguy.com.

6) Talk to someone you trust

A quick conversation with a friend, family member or bank employee can stop a scam cold.

7) Add extra protection

Consider identity monitoring services that alert you if your information is being misused. See my tips and best picks on Best Identity Theft Protection at Cyberguy.com.

What to do if this happens to you

Even if you did not lose money, take a few steps right away:

  • Contact your bank using the number on your card
  • Place a fraud alert on your credit
  • Consider freezing your credit
  • Monitor your accounts closely
  • Block any follow-up calls or texts

These steps help protect you from future attempts.

What this means for you

This scam did not begin with a complex hack. Instead, it started with a simple text. That is what makes it so dangerous. At first, it looks routine. Then urgency takes over. As a result, anyone can feel pressured to act quickly and without thinking.

In many cases, the situation feels real. That is how people get pulled into a conversation that seems legitimate. In Dorothy’s case, she trusted her instincts at the right moment. Because of that decision, fortunately, she did not lose $15,000.

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Kurt’s key takeaways

Scammers target more than technology. They focus on human behavior. They create pressure, build trust and keep you engaged long enough to make a mistake. However, you can break the cycle. A single pause can disrupt the scam. Asking one question can expose it. Even a quick conversation with someone you trust can stop it. If you’d like to hear more of Dorothy’s story, you can catch our full conversation on my Beyond Connected podcast at getbeyondconnected.com/

If you got a text like this right now, would you pause or would you call? Let us know by writing to us at Cyberguy.com.

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Get my best tech tips, urgent security alerts and exclusive deals delivered straight to your inbox. For simple, real-world ways to spot scams early and stay protected, visit CyberGuy.com – trusted by millions who watch CyberGuy on TV daily. Plus, you’ll get instant access to my Ultimate Scam Survival Guide free when you join.

Copyright 2026 CyberGuy.com. All rights reserved.



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Antibacterial products may contribute to dangerous superbug crisis, study suggests

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Antibacterial products may contribute to dangerous superbug crisis, study suggests


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A new viewpoint study suggests the use of antibacterial soaps and other cleaning products may contribute to the development of antimicrobial resistance (AMR), potentially posing risks to human and environmental health.

A group of international researchers evaluated the impact of biocides (chemical or biological agents used to control harmful organisms, such as bacteria, viruses, fungi and algae) on antimicrobial resistance.

These biocides are added to many common household products, including antibacterial hand soaps, disinfecting wipes, spray cleaners, laundry sanitizers, textiles and personal care products, the researchers noted.

SCIENTISTS DISCOVER 5,000-YEAR-OLD BACTERIUM RESISTANT TO MODERN ANTIBIOTICS

After analyzing numerous existing studies, the team concluded that the biocides — especially quaternary ammonium compounds (QACs) and chloroxylenol — can promote antimicrobial resistance. The findings were published in the journal Environmental Science & Technology.

A new viewpoint study suggests the use of antibacterial soaps and other cleaning products may contribute to the development of antimicrobial resistance. (iStock)

Quaternary ammonium compounds (often called “quats”) are a group of chemicals commonly used as disinfectants, sanitizers and preservatives. Chloroxylenol is an antiseptic and disinfectant chemical used to kill bacteria and some viruses on skin or surfaces.

As bacteria become resistant to these biocides, they can also become resistant to clinical antibiotics, which increases the risk of severe illness, disability or death, the researchers warned.

DEADLY ‘SUPERBUG’ IS SPREADING ACROSS US AS DRUG RESISTANCE GROWS, RESEARCHERS WARN

“Antibacterial soaps, wipes and sprays can make bacteria harder to kill, even with critical antibiotics, yet they offer no added benefit over plain soap and water for everyday home use,” lead author Rebecca Fuoco, director of science communications at the Green Science Policy Institute and doctoral student at Johns Hopkins University, told Fox News Digital. 

“We’re feeding the antibiotic resistance crisis from our own sinks and countertops with products that don’t deliver the protection their marketing suggests.”

Closeup of unrecognizable home cleaning products with blue bucket and a mop in front in sharp focus. All products placed on white and poorly lit bathroom floor.

“Antibacterial soaps, wipes and sprays can make bacteria harder to kill, even with critical antibiotics, yet they offer no added benefit over plain soap and water for everyday home use,” the lead author said. (iStock)

The study did have limitations, primarily that it was based on a review of existing studies rather than new experimental data.

“This is a viewpoint that synthesizes the existing body of research, not a clinical study that generates new evidence,” Fuoco admitted. “We still need better data on how household biocides compare to other superbug drivers, like antibiotic overuse in hospitals and agriculture.”

SPACE EXPERIMENTS REVEAL NEW WAY TO FIGHT DRUG-RESISTANT SUPERBUGS, SCIENTISTS SAY

The research only established an association and did not prove that the products caused AMR. Actual health impacts may vary depending on individual products’ concentration and usage.

The authors recommend that the World Health Organization implement targets to reduce the use of consumer-product biocides in its next Global Action Plan on antimicrobial resistance. They also call on governments to limit antimicrobial ingredients in household products and to promote public awareness.

Man taking pill using glass of water

As bacteria become resistant to these biocides, they can also become resistant to clinical antibiotics, which increases the risk of severe illness, disability or death, the researchers warned. (iStock)

“Use plain soap and water for everyday handwashing and routine cleaning,” Fuoco recommended. “Reserve disinfectants for when you are cleaning up after someone in your household who has a contagious illness. In those cases, bleach works without the resistance risks.”

Dr. Marc Siegel, Fox News senior medical analyst, was not involved in the study but weighed in on the potential risks.

CLICK HERE FOR MORE HEALTH STORIES

Millions die every year from antibiotic-induced infections, which are new infections or complications arising from the use of antibiotics that kill beneficial bacteria, allowing for an overgrowth of harmful, resistant bacteria or fungi, the doctor cautioned.

“Benzalkonium chloride is found in a lot of these products – it works as an antiseptic, but has also been linked to bacterial resistance,” Siegel told Fox News Digital.

“Good old soap and water is still the best cleaner for most things, but is frequently overlooked.”

“Bacteria can swarm, growing in billions of colonies, and the principle of ‘survival of the fittest’ means those that aren’t susceptible to these chemicals are more likely to survive.”

Siegel agreed that there should be less of these chemicals in Americans’ products and environments, not more. “Good old soap and water is still the best cleaner for most things, but is frequently overlooked in cleansers, hand wipes and similar products,” he said.

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In October 2025, the World Health Organization warned that one in every six bacterial infections are resistant to antibiotics.

More than 1 million deaths each year are directly linked to antibiotic resistance, according to a study by the Global Research on Antimicrobial Resistance (GRAM) Project.

Lab research

Millions die every year from antibiotic-induced infections, which are new infections or complications arising from the use of antibiotics that kill beneficial bacteria. (iStock)

The American Cleaning Institute, based in Washington, D.C., argues that while antimicrobial resistance is a serious global health concern, the newly published research reflects opinion rather than new data. Claims that such products provide “no added health benefit” oversimplify a complex issue, ACI added.

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“Public health authorities consistently recognize that the overuse and overprescription of antibiotic drug products in medical care and overuse in agriculture are the primary drivers of antibiotic resistance worldwide,” the organization said in a statement sent to Fox News Digital. 

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ

“Blanket recommendations to phase out entire categories of consumer products, without regard to their regulated uses and demonstrated benefits, do not advance public health and risk undermining effective hygiene and infection prevention practices.”



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Greece to ban social media for under-15s from next year

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Greece to ban social media for under-15s from next year



It follows similar moves in other European countries, including France and Spain.



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Giants coach shares wisdom for Jaxson Dart after working with Patrick Mahomes in Kansas City

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Giants coach shares wisdom for Jaxson Dart after working with Patrick Mahomes in Kansas City


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New York Giants quarterback Jaxson Dart will be entering his first full season as the team’s starter with a completely different coaching staff guiding his decision-making.

Giants head coach John Harbaugh revitalized the coaching staff heading into the 2026 season, including bringing in Matt Nagy as the team’s offensive coordinator. Nagy, who was the head coach of the Chicago Bears at one point, served as the Kansas City Chiefs’ offensive coordinator for the last three seasons.

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New York Giants quarterback Jaxson Dart throws a pass in the fourth quarter as the Giants beat the Dallas Cowboys 34-17 in East Rutherford on Jan. 4, 2026. (Kevin R. Wexler-NorthJersey.com / USA TODAY NETWORK via Imagn Images)

Nagy worked directly with Patrick Mahomes as the team won the Super Bowl in 2023 and nearly completed a three-peat during the 2024 season. He spoke to reporters on Tuesday and expounded on advice he had for Dart as the former Ole Miss standout goes into his second NFL season.

“The thing I would say with that conversation that I’ve had with Jaxson is just what you said. I think it’s a great point. He’s Jaxson Dart. He’s not Patrick Mahomes,” Nagy said when asked about imparting some lessons about working with the Chiefs’ quarterback. “I was able to be fortunate enough to be around Patrick for many years, and I saw Patrick as a rookie, and I got to see him when I came back from Chicago four years in. I got to see four more years of him as a vet.

FERNANDO MENDOZA REPORTEDLY VISITING RAIDERS IN ONLY VISIT BEFORE NFL DRAFT

Jaxson Dart and Patrick Mahomes

New York Giants quarterback in a split photo with Kansas City Chiefs quarterback Patrick Mahomes. (IMAGN)

“But we can use that for more, like, routines and maybe how we did things, but the one thing that I know – first of all, I know how much respect that Jaxson has for Patrick. We’ve talked a little bit about the process and what he’s been through, but we’ve also made it clear, you have to be Jaxson Dart. He’s going to do that.

“It’s our job to surround him and insulate him, give him direction, but he has to be able to tell us, how he likes it, why he likes it, and so forth. We’re going to be really intentional on how we do that. You look at Brian Callahan. He’s been around a lot of great quarterbacks too, and he’s in a room with them now. He’s seen Peyton Manning to Matthew Stafford to Joe Burrow. That’s valuable. That’s really valuable.”

Mississippi Rebels former quarterback Jaxson Dart standing at State Farm Stadium.

Mississippi Rebels former quarterback Jaxson Dart attends the 2026 Fiesta Bowl semifinal game between the Miami Hurricanes and Mississippi Rebels at State Farm Stadium in Glendale, Ariz., on Jan. 8, 2026. (Mark J. Rebilas/Imagn Images)

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Dart appeared in 14 games for the Giants in 2025 and showed some real promise at times. He had 2,272 passing yards and 15 touchdown passes to go along with 487 rushing yards and nine rushing touchdowns. He finished fourth in Offensive Rookie of the Year voting.

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Martin Lewis issues his ‘new year’ money tips for households this April

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Martin Lewis issues his ‘new year’ money tips for households this April


The 2026/27 tax year has officially begun, bringing with it a great opportunity for households to undertake a financial wellness check.

To help understand what can be done to boost savings and incomes, money expert Martin Lewis has issued his ‘new year resolutions’ with several easy tips for all households.

Those at every income level should benefit from ensuring they have got their tax affairs right, and are taking advantage of the various offers and allowances that are currently on the market.

Mr Lewis writes: “Forget 1 January, the New Year that matters for your pocket is the New Tax Year, which started yesterday, 6 April. It’s when tax code changes take effect, ISA allowances reset, benefits are uprated & more.”

Here is an overview of the money expert’s latest advice:

Maximise ISA power

With the start of a new financial year, every individual’s Isa allowance resets, meaning another £20,000 can be deposited cash-free.

There is a slight difference this year, however, as it is the last one where savers can put this allowance into a cash Isa. This is because the allowance for this kind of Isa will drop to £12,000 for under-65s from April 2027 under changes announced by chancellor Rachel Reeves at last year’s Budget.

Money expert Martin Lewis has issued his ‘new year resolutions’ (BBC)

“But it’s business as usual this tax year,” Mr Lewis writes, “and cash ISAs are a clear winner if you pay tax on savings. Even if you don’t, easy-access cash ISAs pay higher rates than normal savings right now, so you may as well put your money there first.”

The money expert gives several recommendations for Cash Isas offering the best rates as the new financial year kicks off.

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Get a free fractional share worth up to £100.
Capital at risk.

Terms and conditions apply.

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For new customers, Trading 212 is offering a 4.61 per cent savings rate on its Cash Isa. Meanwhile, Virgin Money is offering 4.15 per cent for transferred accounts, and Plum 4.08 per cent.

There are also several fixed-rate offers on the market, meaning the rate will remain the same for a set period (usually a year). Mr Lewis recommends Tandem Bank at 4.51 per cent, HSBC at 4.5, and Nationwide at 4.35.

Make sure you’ve got tax right

Millions more workers will continue to pay higher tax beyond 2026 due to the freeze on income tax thresholds which was extended at last year’s Budget.

Freezing tax thresholds creates what economists call ‘fiscal drag’ – more people are pulled into higher tax brackets as average earnings increase, but the thresholds stay the same.

It will mean 780,000 more basic-rate, 920,000 more higher-rate, and 4,000 more additional-rate taxpayers by 2029/30 than was forecasted by the OBR in March 2025.

In light of the change, experts recommended using a free online tax calculator for individuals to ensure they fully understand what will be coming out of their payslip every month this year.

Also important is that workers make sure their 2026/27 tax code is correct. This is the series of letters and numbers on a payslip that tells an employer or pension provider what tax to deduct.

Mr Lewis writes: “Millions of codes are wrong each year, so it’s crucial to check yours – it’s your responsibility, not your employer’s, not HMRC’s.”

Double check your payslip

An increase to the minimum wage for all workers came into effect from 6 April, meaning this should be reflected in payslips this year.

Under increases announced by the government, workers aged 18 to 20 will see an 85p rise to £10.85, an increase of 8.5 per cent. Meanwhile, under-18s and apprentices will get 45p more, up six per cent to £8 an hour.

At the same time, the national living wage for all workers aged over 21 will rise by 4.1 per cent from £12.21 an hour to £12.71.

Millions more workers will continue to pay higher tax beyond 2026 due to the freeze on income tax thresholds which was extended at last year’s Budget by Rachel Reeves
Millions more workers will continue to pay higher tax beyond 2026 due to the freeze on income tax thresholds which was extended at last year’s Budget by Rachel Reeves (PA)

It is a legal right for workers to be paid at the correct rate. The new levels apply to the first full pay cycle after 6 April, meaning those paid weekly will soon be able to double check that they are seeing an increase.

Mr Lewis writes: “100,000s are underpaid each year, including many at big firms. Common reasons include not being paid for all your working time (eg, overtime and opening/closing up) and having to pay for the likes of uniforms or tools, which pushes you below the minimum.”

Could you top up your income?

The new tax year is the perfect time for those on a low income to check that they are receiving all the support they can to bolster their finances.

One of the crucial changes that began this month is the end of the two-child benefit cap. This means that parents with more than two children will be able to claim universal credit for all of them, unlike in previous years.

The move will increase the benefits for 560,000 families by an average of £5,310, the Office for Budget Responsibility (OBR) has calculated in its fiscal outlook.

Most means-tested benefits also increased by 3.8 per cent from 6 April, while the universal credit standard allowance rose by 6.2 per cent.

At a time when wage growth is slower than this – at 3.8 per cent from November to January – many people who are unaware that they qualify for certain benefits may now do so, especially if their wages haven’t gone up for some time.

There are now around 24 million people in the country claiming some combination of Department for Work and Pensions (DWP) administered benefits, which include those drawing a state pension, representing around one in three people.

Yet research by Policy in Practice shows that £24bn worth of benefits goes unclaimed every year – they offer a quick calculator to work out entitlement.

For the latest cost of living and benefit advice, readers can visit the Independent’s regularly updated guide



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I hired a nutritionist to help me prep for the London Marathon. This is what I found

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I hired a nutritionist to help me prep for the London Marathon. This is what I found


For most of my life, running and nutrition were never things I took seriously. I grew up overweight, and food was something I turned to for comfort. It was less about fuelling my body and more about trying to feel better in the moment which is something that often left me feeling worse. I found myself stuck in cycles of bingeing, eating foods that lacked nutritional value and avoiding exercise altogether.

When I first moved to London, things didn’t change overnight. For two years, I was on and off in the gym, struggling with consistency – and more importantly, lacking a sense of community. It wasn’t until I decided to start a run club that something shifted. Being surrounded by people who were motivated, disciplined and achieving incredible things pushed me out of my comfort zone.

That environment led me to sign up for my first 10K race in November 2024, and from there, I went on to complete two half marathons in 2025. At the time, it looked like a lot of growth and progress – but behind the scenes I was winging it. I always got through the races but I was constantly dealing with injuries, pain in my legs and ankles, and fatigue for days after the race. I wasn’t training smart and I definitely wasn’t fuelling my body properly.

Sara will run the London Marathon on the 26th of April (Sara Keenan/PA)

When I got offered a spot for the London Marathon, I knew this was going to be something I couldn’t wing. If I wanted to make it to the start line and actually enjoy the experience, I had to go back to the basics. That meant taking my training, recovery, habits and lifestyle seriously, but most importantly, it meant finally understanding nutrition and how it could optimise my training.

I worked with Pamela Nisevich Bede, global nutritionist at Lingo, who explained that nutrition is the one variable we can control when it comes to running – so that’s what I did.

When working with Nisevich Bede, I came to understand something I had never paid attention to before in my diet: glucose.

Glucose is one of the body’s primary energy sources,” she explained. “It’s a simple sugar that powers the brain and muscles. During exercise, having enough glucose signals adequate energy in the tank with the goal being that glucose to remain steady or increasing, signalling that the muscles have enough energy to use across the miles.”

Before this, I had never thought about food in terms of energy. I thought about calories, cravings or convenience, but not fuel.

What I learned quickly was that glucose isn’t just about what you eat, but how your body responds to it. “It’s very dynamic,” Nisevich Bede said. “Glucose rises and falls in response to food, training, stress and countless other factors.”

She explained that when glucose is stable, you feel energised, focused, and strong. When it’s not, that’s when you can experience crashes, fatigue and poor recovery.

That explained a lot as during my previous races, I had often hit a wall, not because I wasn’t fit enough but because I wasn’t fuelled properly. During one half marathon, I didn’t take any gels or even water, and I hated every minute of it. My body simply ran out of accessible energy.

Sara focused on glucose levels and energy for fuel in order to best prepare for the marathon
Sara focused on glucose levels and energy for fuel in order to best prepare for the marathon (Sara Keenan/PA)

This time, everything became more intentional.

My training week was structured: easy runs at the start of the week, speed sessions on Thursdays, long runs on Sundays and strength training in between. But the real change was how I supported that training with nutrition.

Instead of eating randomly, I followed a clear, structured plan that removed decision fatigue. I focused on building meals that combined carbohydrates for energy, protein for recovery and healthy fats for satiety.

“During running, muscles rely heavily on glucose as a rapid and efficient fuel source,” Nisevich Bede explained. “As glucose availability declines, performance is compromised, fatigue increases and the risk of an energy crash rises. She adds that the goal is to stay ahead of that depletion.

That meant fuelling before, during and after every key session.

The night before long runs, I prioritised carbohydrate-rich meals like spaghetti bolognese with garlic bread, something I once would have avoided but now understood as essential. Then on the morning of a run, I kept things simple: electrolytes, a bagel and a banana.

During runs, I aimed for around 60 grams of carbohydrates per hour, using chews instead of gels. It took time to get used to eating more, especially while running, but it made a huge difference in how I felt.

“Think of it like topping up a fuel tank,” Nisevich Bede told me. “If you wait until you’re empty, it’s too late. Consistent intake helps keep glucose levels stable and energy steady.” One of the most eye-opening parts of the process was tracking my glucose in real time.

Using a continuous glucose monitor from Lingo, I could actually see how my body responded to different foods and sessions. “It allows you to connect the dots,” she explained. “You can fine-tune choices, understand which meals keep glucose stable and personalise fuelling strategies.”

At first, I noticed spikes and dips that mirrored exactly how I felt – sudden energy highs followed by fatigue. Over time, with better food choices and timing, those patterns became more stable.

And that stability translated directly into my running.

Recovery also became non-negotiable. I prioritised protein within 30 minutes after long or hard runs and I also focused on hydration to make sure I was drinking enough water and, when needed, adding electrolytes.

Nisevich Bede explained the importance of food and recovery. “Protein supports muscle repair, while stable glucose helps restore energy stores and reduce overall stress on the body,” she said.

For the first time while in a training block, I wasn’t dealing with injuries or constantly exhausted and my body felt supported. By the time I reached my longest run of 31 kilometres, I noticed something I had never experienced before: finishing the run feeling strong. I didn’t just feel relieved, but capable of continuing on if I had to. This was the goal Nisevich Bede told me early on in my training.

Looking back, the biggest shift wasn’t just physical but a complete change in mindset when it comes to fuelling and food. I stopped seeing it as something to control or restrict and started seeing it as a tool for performance.



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Hospitals coping well with doctor strike so far – NHS boss

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Hospitals coping well with doctor strike so far – NHS boss



Resident doctors in England – the new name for junior doctors – are taking part in their 15th walkout in a long-running pay dispute.



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