Category: Obesity & Weight Loss

If one-third of your assets lie in the prosperity of a certain company, you would probably monitor the progress of that company often. Time is a commodity, too. We spend one-third of our lives sleeping. How does sleep of short duration contribute to the epidemic of obesity, prediabetes, and type 2 diabetes? Has it contributed to your weight gain? Does good sleep help with weight loss if one is obese?

Fredrick’s Story

Fredrick had always taken pride in his good looks, intelligence, and health. An avid exerciser and former health educator, he was kind and likable, often traveling the world. However, during the COVID-19 pandemic, he became isolated while working from home. He stayed up late chatting with friends.

Over the next two years, he gained noticeable abdominal fat, often referred to as “a pot belly.” His sleep deteriorated. Five years later, as Fredrick experienced chest pain and saw his doctor, he was surprised that his left main artery had a 90% blockage. He was only 43! He had prediabetes even though he was active, nearly normal weight, and ate not always the optimal, but a strictly vegetarian diet.

A Short-Changed Society

One-third of Americans do not get adequate sleep.¹ If you want to lose weight, you need to get 7 to 8 hours of good-quality sleep! Two meta-analyses found that inadequate amounts of sleep, interrupted sleep, and irregular sleep can make us more vulnerable to obesity, prediabetes, and type 2 diabetes.^{2 3}  The shorter the duration of sleep, the higher the risk of developing obesity or type 2 diabetes. Why?

Sleep Deprivation Sabotages Appetite Control

Even in a healthy young man, sleep restriction leads to increased activation of brain regions sensitive to food stimuli. ⁴  In other words, reduced sleep may lead to a greater propensity to overeat. In normal-weight individuals, partial sleep deprivation increases the brain’s response to unhealthy food.

MRI studies demonstrate that sleep deficiency significantly decreases activity in the areas of the frontal cortex and the insular cortex that help us control appetite.^{5 6}  Sleep deficiency also increases activity in other parts of the brain and makes us crave junk food and high-calorie foods.⁷ Inadequate sleep enhances activity of dopamine receptors linked to hyperpalatable food consumption.⁸

Another study found that obese women had lower sleep efficiency, ate more quickly and spent more time eating and sleeping during the daytime hours than normal-weight women.⁹

Circadian misalignment affects sleep architecture and may reduce total sleep time. Misaligned circadian rhythms contribute to obesity, diabetes, and comorbidities of cancer and cardiovascular diseases.

Hormone Havoc

Less Melatonin:

Sleep deprivation, irregular schedules, and shift work–all can promote obesity by interfering with the hormone melatonin. Optimal amounts of melatonin stimulate the appearance of ‘beige fat’, a type of fat cell that burns calories instead of storing them.¹⁰  Exposure to light at night interferes with the quality of sleep and melatonin production.

Less Growth Hormone:

Deep sleep increases the production of growth hormone from the pituitary gland. Growth hormone not only improves protein synthesis in the brain, muscles, and joints but also promotes the burning of fats.

Obesity blunts growth hormone production.¹¹  The pituitary gland produces greater amounts of growth hormone before midnight than after midnight.¹²  Going to bed earlier will boost your fat-burning metabolism.

Excess Cortisol:

In moderate amounts, the adrenal hormone cortisol is a marvelous anti-inflammatory agent. However, a surplus of cortisol inhibits protein synthesis, elevates blood glucose, and encourages the accumulation of visceral fat.

Excessive visceral fat is linked to cardiac and metabolic diseases such as metabolic syndrome, non-fatty liver disease, prediabetes, and type 2 diabetes even in individuals who would not otherwise be considered obese.^{13 14}

Missing sleep for a few hours a night increases cortisol production.¹⁵  Additionally, irregular hours disturb the natural rhythm of cortisol production. Normally, cortisol is high during the morning when you awake, begins falling in the late afternoon, and rapidly declines before the usual hours of retirement.  The body’s tendency to accumulate fat is greater at night when one works, sleeps, and eats irregularly.

Satiety and Appetite-Stimulating Hormones:

The body makes several satiety hormones and several appetite hormones.  The satiety hormone leptin is dependent upon the quality and quantity of sleep we get.¹⁶  During sound, early sleep, the satiety hormone leptin level usually increases.

Several studies (but not all) suggest that short sleep in some individuals reduces certain satiety hormones and increases the hunger hormone ghrelin. The changes may be more pronounced in certain obese individuals.^{17 18}  Ghrelin not only increases appetite, it lowers energy expenditure as well. Just one night of acute, moderate sleep restriction at home increased food intake, feelings of hunger, and impaired regulation of blood pressure and heart rate in young overweight adults.

Thyroid Hormone:

The thyroid-stimulating hormone increases the production of thyroid hormone, which regulates all metabolism, including fat metabolism. Six days of partial sleep deprivation reduce the overall mean thyroid-stimulating hormone (TSH) levels by more than 30%. A normal pattern of TSH release reappeared when the subjects had fully recovered.¹⁹

Sleep Restriction = More Abdominal and Visceral Fat

One CAT scan study found that even in healthy, non-obese individuals, insufficient sleep led to a 9% increase in total abdominal fat area and an 11% increase in abdominal visceral fat compared to control sleep. Researchers randomly assigned participants to the control (normal sleep) group or the restricted sleep group during one session and the opposite during the next session, after a three-month washout period. There were no food restrictions but during the sleep restriction segment of the study, the participants consumed more than 300 extra calories per day, eating approximately 13% more protein and 17% more fat.²⁰

Another study found that people with short sleep duration or poor sleep quality lost less fat mass while having a 600 kcal-restricted diet over 24 weeks.²¹

Higher Risk of Sarcopenia

Both fragmented and insufficient sleep increase your risks and accelerate the loss of muscle mass and strength during aging or sarcopenia.⁸  It is not just about losing muscle strength and reducing exercise capacity. The less muscle you have, the less you can burn glucose. Consequently, you increase your odds of developing insulin resistance, prediabetes, and diabetes. How?

By decreasing growth hormone and testosterone, but increasing cortisol. Insufficient sleep increases pro-inflammatory compounds that stimulate muscle degradation and impede muscle function.²²

We should note that excessive amounts of sleep also increase one’s risk of sarcopenia.

Strategies for Good Sleep

• Get at least thirty minutes of physical exercise per day, even if it is in several smaller segments of time. Studies show that daily aerobic exercise helps to reduce stress, anxiety, and depression.
• Get sunlight exposure during the early part of the day, or use a broad-spectrum happy light if it is overcast or dark. Use blackout curtains for complete darkness at night. No blue light exposure 2 hours before retiring.
• Gradually reduce caffeine consumption to the point of eliminating it. Caffeine reduces the quality of slow-wave sleep, the most restorative sleep, increases the time it takes to get to sleep, enhances the impact of stressors, and magnifies the effects of stress hormones. A morning dose can interfere with nighttime sleep. It also magnifies the effects of the sympathetic nervous system, making it more difficult to relax.
• Cultivate regularity in rising and retiring. Studies show that fatigue occurs four hours sooner on an irregular schedule than on a regular schedule. According to Dr. James Maas, research shows that if you take two groups of students and have them both get an equal number of hours of sleep, but group one goes to bed on what we call a “yoyo schedule” – they can go to bed at 11 p.m. one night and 3 a.m. the next – and group two goes to sleep at the same time every night, group two will be significantly more alert than group one.
• Have the room at a comfortable temperature and with  fresh air. The room should be totally dark for optimal production of melatonin, a sleep-promoting, antioxidant, immune-bolstering, and cardiovascular-protecting hormone.
• Eat a light third meal consisting mainly of fruit or, better yet, skip supper if you are overweight or sedentary. Skipping supper increases the production of growth hormone during deep sleep. This valuable hormone assists in tissue repair, improves the efficiency of the immune system, and the body’s ability  to burn fat. Sugar and refined carbs compromise sleep.
• Before retiring, soak in a lukewarm tub of water; then go to bed immediately.
• Keeping your feet warm at night improves sleep.
• Both the herbs hops and passionflower, in the form of tea, induce sleep. If you are taking medications, check with your pharmacist before taking any herbs in medicinal amounts to avoid a possible drug-herb interaction. Avoid melatonin supplements for a prolonged time, as they can interfere with the natural production of melatonin.
• See your physician if these simple remedies do not help you have restorative sleep. A test for obstructive sleep apnea  (OSA) may be needed. Seven in 10 people with Type 2 diabetes also have obstructive sleep apnea. Significant sleep apnea is present in approximately 40% of obese individuals.²³  Approximately 70% of individuals with OSA are obese. Moderate and severe sleep apnea reduces the body’s ability to regulate blood glucose level efficiently.²⁴  There are effective treatments for sleep apnea.

The Wildwood Lifestyle Center primarily uses science-backed natural remedies to help reverse prediabetes and type 2 diabetes, support therapeutic weight loss, and improve cardiovascular health, immunity, and mobility. Visit https://staging.wildwoodhealth.com/disease-reversal/ to learn more about our disease reversal program. Mental health counseling is available, too.

Disclaimer: The information in this article is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.

Copyright © by Wildwood Sanitarium, Inc. 2026.  All rights reserved.

References:

1.  Liu Y, Wheaton AG, Chapman DP, Cunningham TJ, Lu H, Croft JB. Prevalence of healthy sleep duration among adults—United States, 2014. MMWR 2016; 65:137–141.[↩]
2. Itani O, Jike M, Watanabe N, Kaneita Y. Short sleep duration and health outcomes: a systematic review, meta-analysis, and meta-regression. Sleep Medicine 2017. 32246–256.[↩]
3. Zhou Q, Zhang M, Hu D. Dose-response association between sleep duration and obesity risk: a systematic review and meta-analysis of prospective cohort studies. Sleep and Breathing. 2019. 231035–1045.[↩]
4. St-Onge MP, McReynolds A, Trivedi ZB, Roberts AL, Sy M, Hirsch J. Sleep restriction leads to increased activation of brain regions sensitive to food stimuli. Am J Clin Nutr. 2012. Apr; 95(4):818-24.[↩]
5. Ma N, et al. How acute total sleep loss affects the attending brain: a meta-analysis of neuroimaging studies. Sleep. 2015 Feb 1;38(2):233-40.[↩]
6. Greer S. The impact of sleep deprivation on food desire in the human brain. Nat Commun 4, 2259 (2013).[↩]
7. 6. Greer S. The impact of sleep deprivation on food desire in the human brain. Nat Commun 4, 2259 (2013).[↩]
8. Prokopidis K, Dionyssiotis Y. Effects of sleep deprivation on sarcopenia and obesity: A narrative review of randomized controlled and crossover trials. J Frailty Sarcopenia Falls. 2021 Jun 1;6(2):50-56.[↩][↩]
9. Corbalán-Tutau, J.A. Timing and duration of sleep and meals in obese and normal weight women. Association with increased blood pressure. Appetite Volume 59, Issue 1, August 2012, Pages 9-16 [↩]
10. Zyie Xu. Elucidating the Regulatory Role of Melatonin in Brown, White, and Beige Adipocytes. Advances in Nutrition. Advances in Nutrition. Vol 11:22. [↩]
11. Hjelholt A. Growth Hormone and Obesity. Endocrinol Metab Clin North Am. 2020 Jun; 49(2):239-250.[↩]
12. Takahashi, Y. Growth hormone secretion during sleep. J. Clin. Invest., 1968, 47: 2079–2090.[↩]
13. Mongraw-Chaffin M, Allison MA, Burke GL, et al. CT-derived body fat distribution and incident cardiovascular disease: The Multi-Ethnic Study of Atherosclerosis. J Clin Endocrinol Metab 2017; 102:4173–4183.[↩]
14. Britton KA, Massaro JM, Murabito JM, Kreger BE, Hoffmann U, Fox CS. Body fat distribution, incident cardiovascular disease, cancer, and all-cause mortality. J Am Coll Cardiol 2013;62:921–925. March 2020. Pages 447-460[↩]
15. Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015 Nov; 8(3):143-52.[↩]
16. Van Cauter E. The Impact of Sleep Deprivation on Hormones and Metabolism. Medscape. Nov. 10, 24. https://www.medscape.org/viewarticle/502825)[↩]
17. Spiegel K., Leproult R., Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999; 354(9188):1435–1439.[↩]
18. Lieve T., van Egmond, et al. Effects of acute sleep loss on leptin, ghrelin, and adiponectin in adults with healthy weight and obesity: A laboratory study. Obesity. Vol. 31:3. Pages 635-641. March 2023[↩]
19. Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999; 354:1435-1439.[↩]
20. Covassin N, et al. Effects of Experimental Sleep Restriction on Energy Intake, Energy Expenditure, and Visceral Obesity. J Am Coll Cardiol. 2022 Apr 5; 79(13):1254-1265.[↩]
21. Chaput JP, Tremblay A. 2012 Sleeping habits predict the magnitude of fat loss in adults exposed to moderate caloric restriction. Obesity Facts 5561–566[↩]
22. Gang Zhang, et al., Association of sleep duration and prevalence of sarcopenia: A large cross-sectional study, Preventive Medicine Reports, Volume 42, 2024, 102741, ISSN 2211-3355[↩]
23. Wolkl R. et al., Obesity Sleep Apnea, and Hypertension. Hypertension 42:6, https://www.ahajournals.org/doi/10.1161/01.hyp.0000101686.98973.[↩]
24. https://aasm.org/patients-with-type-2-diabetes-or-hypertension-must-be-evaluated-for-sleep-apnea[↩]

Many factors encourage obesity: food choices, sedentary living, endocrine imbalances, gut microbiome imbalances, food availability, obesogens (endocrine-disrupting compounds that promote obesity), manipulation by certain food manufacturers, social media, childhood trauma, and of course, genetics.

Disturbed circadian rhythms play a significant role not only in the pathogenesis of obesity but also in the comorbidities or complications resulting from obesity. The good news is that if we harness the power of circadian rhythms correctly, we gain an advantage in the battle of the bulge!

Misaligned Rhythms Lower the Threshold for Obesity

Approximately 20% of the labor force are shift workers. Thirty-three percent of the population experiences two or more hours of weekly social jet lag. Shift work and frequent social jet lag are associated with misaligned circadian rhythms.¹ The circadian rhythms play a crucial role in regulating energy metabolism and balance.

Both the timing of meals and the circadian clock affect various hormones that control energy levels. Disruptions in meal timing, such as skipping breakfast, eating late at night, or working night shifts, have been associated with higher body mass indexes (BMIs) and an increased risk of metabolic disorders.²

Unfortunately, misaligned circadian rhythms are independent risk factors for cancer.^3 4  Not only do circadian rhythms regulate metabolism, but they also help govern DNA repair and the immune system.

Paying the Consequences

Shift workers and those who frequently adhere to an irregular schedule for convenience experience a higher rate of certain cancers, obesity, diabetes, cardiovascular, and gastrointestinal diseases than non–shift workers do. Many studies confirm that misaligned circadian rhythms change the metabolism of glucose and fat so that there is a low threshold for obesity.^{5 6}

Studies on shift workers and those with social jetlag have shown a positive correlation between higher body mass index, elevated triglyceride, elevated blood sugar, and even elevated inflammatory markers in comparison with those who operate on consistent day schedules.⁷

Additionally, shift workers are more at risk for excess visceral fat than subcutaneous fat. Visceral fat surrounds our abdominal organs. Extra visceral fat increases the risk of metabolic syndrome, prediabetes, type 2 diabetes mellitus, atherosclerosis, stroke, thrombosis, and hypertension.⁸  Excess visceral fat doubles the risk of colon cancer.

Factors Governing Body Clocks

Exposure to light and darkness has the most extensive influence on circadian rhythms. To a lesser degree than with light exposure, sleep patterns, timing of food intake, hormones, stress, temperature, certain neurological conditions, travel between time zones, and exposure to light from electrical devices also influence circadian rhythm.

Sleep deprivation, sleep fragmentation, the quality of sleep, a high-fat diet, and shift work adversely interfere with and sabotage the normal functioning of the circadian rhythm.^{9 10}

Five Effects of Disturbed Circadian Rhythms:

Reduce Fat Burning

Circadian rhythms govern the metabolism of brown adipose tissue (BAT).¹¹  Brown and beige fat (adipose tissue) have a high capacity to burn fat. Disturbed circadian rhythms contribute to obesity by impeding BAT’s ability to burn fat.¹²

Activation of BAT and beige adipocytes can improve insulin sensitivity and combat obesity.^{13 14} Fat-burning metabolism is optimal during morning hours rather than in the evening. ¹⁵  Persistent circadian misalignment also impairs the ability of the skeletal muscles and the liver to burn fat efficiently.

Less Appetite Control

Individuals with circadian misalignment are prone to make less healthy food choices—more sweets, more saturated fats, and less veggies. This effect is observed in lean shift workers as well as shift workers who are overweight or obese.^{16 17}

Scientists took healthy individuals and placed them on a 28-hour day. When the subjects were shifted 12 hours from their normal sleep/wake cycle, they exhibited less of the satiety hormone leptin, an increased glucose level, and elevated blood pressure. In addition, their post-meal glucose response was similar to that seen in prediabetes.¹⁸

Circadian misalignment also affects the hunger hormone ghrelin.¹⁹  Then, too, sleep disturbances elevate ghrelin, decrease leptin, and make appetite control more difficult. The cells do not respond to insulin effectively during a short period of sleep loss.

During the night, the number of mitochondria in the liver increases. This phenomenon lowers the risk of fatty liver disease. Adequate and good sleep quality make the mitochondria more effective in burning glucose and fat to produce energy.²⁰

When food is available the following day after a night of sleep deprivation, humans consume more calories in the evening when the fat metabolism is slower! Regarding sleep deprivation, some studies suggest that the nervous system is a more important factor than hormones.²¹

Upset Energy Balance

Here is more evidence that insufficient sleep and circadian misalignment are major metabolic stressors and are associated with weight gain and obesity. Circadian misalignment reduces 24-hour energy expenditure by ~3% (~55 kcal per day), alters the levels of appetite hormones, and promotes unhealthier food choices than conditions of adequate sleep.

Insufficient sleep increases energy expenditure by ~100 kcal per day and increases energy intake by >250 kcal daily, resulting in a positive energy balance and weight gain. Sleep restriction increases appetite and excess food intake. ²²

Create Endocrine Havoc

Melatonin, a hormone in the body, promotes fat burning and has receptors in fat cells. Melatonin levels rise as it gets dark and peak during the night. Even minimal exposure to light, such as LED lights in the evening, can delay melatonin production.²³

Exposure to bright or blue light in the evening or at night, even for a short period, can reduce the production of melatonin, the hormone that aids in fat burning. Additionally, deep sleep increases the production of growth hormone also involved in burning fat.

Misaligned circadian rhythms disrupt cortisol levels. High levels of cortisol, an anti-inflammatory hormone from the adrenal glands, lead to the accumulation of belly fat. How?

Excessive cortisol decreases thermogenesis in brown adipose tissue and causes beige adipocytes to turn into white fat cells.²⁴  In a healthy individual, cortisol levels typically rise at 2 am, peak between 8 and 10 am, start declining at 4 pm, and reach their lowest point during the early night. This regular cortisol production pattern doesn’t interfere with the production of the growth hormone, which ideally peaks during the early part of the night, before midnight.

Sleeping at night, but not during the day, helps to regulate cortisol levels. Excessive cortisol production can increase the risk of visceral obesity. Partial sleep deprivation raises cortisol levels during the latter part of the day when they should be declining.²⁵

Excessive amounts of cortisol also raise blood glucose levels, so disrupting the natural night-day cycle can lead to higher blood sugar levels and decreased protein synthesis and fat metabolism

Promote Gut Dysbiosis

A proper balance of gut bacteria helps to determine the permeability of the intestinal wall. Misaligned circadian rhythms decrease the gut bacteria that produce anti-inflammatory substances and increase gut permeability so that toxins, allergens, and inflammatory agents can enter the bloodstream. Lack of diversity of gut bacteria and damage to the gut barrier is present in nonalcoholic fatty liver disease, obesity, and diabetes.²⁶

Strategies for Getting Into Sync:

1. Sleep in Complete Darkness

Light at night or during sleeping is a significant cause of disturbed circadian rhythms. As little as 0.2 lux of light exposure during the dark cycle can disrupt the circadian rhythms of activity in genes, shift the timing of food consumption, increase body mass, reduce glucose tolerance, alter melatonin rhythms, and increase cancer risk.^{27 28}

Use an eye mask or cover your eyes with a dark cloth if there is any light from external sources.

2. Avoid Screen Time One Hour Before Retiring

Blue light exposure from computer screens, televisions, tablets, and cell phones decreases melatonin. Use amber light in the evening. If you need a night light, circadian rhythm expert Sachin Panda suggests using nightlights that emit red light.

3. Enjoy the Sunshine

Get sunshine during the day, but not before you retire to sleep. Sunlight exposure in the morning improves circadian rhythm and boosts melatonin. If you work in the evenings get sunshine in the afternoon. Broad-spectrum light boxes can help, but they don’t give the dozen or more benefits that sunshine does. Let sunlight into your house if awake.

4. Get Enough Good Quality Sleep

As previously mentioned, reduced sleep duration (both acute and chronic) and poor quality sleep are linked with impaired glucose tolerance, reduced insulin responsiveness following glucose challenge, increased body mass index, decreased levels of leptin, and increased levels of ghrelin.²⁹

Even one night of insufficient sleep significantly increases inflammation in the body.³⁰ Non-optimal nighttime sleep increases type 2 diabetes risk.

Even though alcohol reduces the time it takes to get to sleep, people who drink before bedtime experience a disruption late in their sleep cycle that makes it more difficult to function the next day. Recreational marijuana and opioids disrupt sleep. Nicotine is a stimulant associated with increased insomnia severity and shortened sleep duration, particularly if intake occurs at night.³¹ Nicotine and caffeine are common sleep disruptors.

5. Eliminate Long Naps

Long naps or wrongly timed naps disrupt circadian rhythms. Overall, napping is associated with an increased risk of T2DM in women, especially in postmenopausal white women.

Napping longer 30 minutes increased the risk of type 2 diabetes by 8-21%.³²  Avoid naps 8 hours prior to retiring.

6. Learn to Manage Stress

Stress activates genes that affect metabolism and promotes the consumption of sweet and fatty foods, thus increasing appetite and contributing to obesity.³³  Stress also negatively affects the balance of the gut microbiome.³⁴

7. Eat Meals At Regular Times

Studies demonstrated that people who have a more irregular meal routine have a higher risk of obesity and metabolic syndrome when compared to those with a more regular meal routine.^{35 36 37}

Researchers found that skipping the last meal of the day resulted in significantly lower body weight than skipping the first meal of the day or having three meals daily. Omitting breakfast does not improve our metabolism if a person is expending as many calories as he eats.³⁸

8. Plan Menus According to Your Circadian Rhythms

Increased food intake in the evening is linked to weight gain and obesity and reduces the effectiveness of weight loss programs. ^{39 40} Consuming the same amount of calories in the evening as you would eat earlier in the day leads to weight gain.⁴¹  Additionally, consuming a major portion of calories at night produces alterations in the gut microbiota to a pro-inflammatory state leading to misalignment of the circadian rhythm and poor sleep.⁴²

In contrast, researchers found that early time-restricted feeding in healthy adults (food intake restricted to the early part of the day) provides greater benefits for insulin resistance and related metabolic parameters than mid-day time-restricted feeding.^{43 44} Why?

The thermic effect of food (TEF) is the amount of energy it takes for your body to digest, absorb, and metabolize the food you eat. Several studies show that TEF is greater in the morning compared to the evening. The storage of macronutrients like carbs and fats is lower in the morning.⁴⁵ So, it makes sense to eat breakfast after an hour or so upon waking but go to bed on an empty stomach.⁴⁶

9. Move to Live

If you work the morning or afternoon shift, morning exercise improves your circadian rhythmicity and your executive performance. Exercise at night usually delays the circadian phase, which means it can make it more difficult to fall asleep at night and wake up in the morning. At the molecular level, exercise modulates the expression of clock genes.⁴⁷  Consistency is a jewel. Regular exercise over a prolonged period, and not a single bout of exercise, has a considerable favorable impact on circadian rhythms, including the activity of clock genes.⁴⁸

Circadian rhythms, meals, and exercise modulate energy metabolism.  If you have type 2 diabetes or prediabetes, a 15-minute walk after meals is more effective in managing your blood glucose levels than having only one period of exercise during the day.⁴⁹

Additionally, post-meal exercise, especially exercise after your last meal of the day and if you have pre-diabetes or diabetes, is an effective strategy to lower elevated blood glucose and lipids (total cholesterol and glycerides).⁵⁰ Why?

Blood glucose levels are regulated ineffectively during the night and early morning in individuals who have diabetes. In the evening, the liver of diabetic individuals becomes insensitive to insulin causing the blood glucose level to rise. This does not happen in metabolically healthy individuals.⁵⁰

10. Break Up Prolonged Sitting

Short periods of moderate to vigorous exercise–when performed at set times- help reset misaligned circadian rhythms.⁵¹

Circadian rhythms help regulate the balance between clot formation and the breaking down of clots. Because obese and diabetic individuals have a higher risk of undesirable clot formation, it is necessary for them to exercise throughout the day and include five minutes of exercise after they have been sitting for three hours. Why?

Sitting for two hours reduces the blood flow to the legs by 50%. When people sit, slack muscles do not contract to pump blood to the heart. effectively. Blood can pool in the legs and affect the ability of blood vessels to expand from increased blood flow. Even slow 5-10 minute walks around the office can reverse harm caused to leg arteries during three hours of prolonged sitting.⁵²

A meta-analysis of seven acute, 1-day randomized crossover trials that included mixed-sex overweight or obese adults found that interrupting prolonged sitting with standing significantly reduced postprandial (after a meal) glucose levels.⁵³

So, while daily exercise training is essential, it is equally necessary to exercise throughout the day even if you have five minutes at a time. A glider leg exerciser can help exercise your legs while sitting.

Conclusions:

While we may not be able completely to control some aspects of our schedule, we can choose lifestyle strategies that optimize our circadian rhythms and metabolism.

If you struggle with obesity, type 2 diabetes, fatty liver disease, hypertension, or metabolic syndrome, check out our Disease Reversal program at this link.

Disclaimer: The information in this article is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.

Copyright © by Wildwood Sanitarium, Inc. 2026. All rights reserved.

References:

1. Withrow D. Sleep and Circadian Disruption and the Gut Microbiome-Possible Links to Dysregulated Metabolism. Curr Opin Endocr Metab Res. 2021 Apr; 17:26-37. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8597978/[↩]
2. Leonie C. Ruddick-Collins, et al. Mealtime: A circadian disruptor and determinant of energy balance. Journal of Neuroendocrine. Volume 32 Issue 7, July 2020 https://onlinelibrary.wiley.com/doi/full/10.1111/jne.12886 [↩]
3. Sara M. Ortega-Campos, et al. Interactions of circadian clock genes with the hallmarks of cancer, Biochimica et Biophysica Acta (BBA) – Reviews on Cancer, Volume 1878, Issue 3,
   2023,188900, ISSN 0304-419X.[↩]
4. Lingas EC. A Narrative Review of the Carcinogenic Effect of Night Shift and the Potential Protective Role of Melatonin. Cureus. 2023 Aug 11;15(8):e43326. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10416670/[↩]
5. Panda, Satchin. The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight (pp. 5-6). Harmony/Rodale. Kindle Edition.[↩]
6. Chaput J. The role of insufficient sleep and circadian misalignment in obesity. Nat Rev Endocrinol. 2023 Feb; 19(2):82-97.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9590398/[↩]
7. Suwazono Y, et all. Shiftwork and impaired glucose metabolism: a 14-year cohort study on 7104 male workers. Chronobiol Int. 2009 Jul;26(5):926-41.[↩]
8. Depres Jean Pierre, et. al. Body Fat Distribution and Risk of Cardiovascular Disease: An Update. Circulation. Volume 126:10, September 4, 2012, https://www.ahajournals.org/doi/10.1161/circulationaha.111.067264[↩]
9. https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx)[↩]
10. Marcheva B, et al.J. Circadian clocks and metabolism. Handb Exp Pharmacol. 2013 ;(217):127-55. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4089089/[↩]
11. Peng X, Chen Y. The emerging role of circadian rhythms in the development and function of thermogenic fat. Front Endocrinol (Lausanne). 2023 May 24; 14:1175845.[↩]
12. Kooijman S, et al. Prolonged daily light exposure increases body fat mass through attenuation of brown adipose tissue activity. Proc Natl Acad Sci U.S.A. (2015) 112(21):6748–53.[↩]
13. Pan R. Combating obesity with thermogenic fat: current challenges and advancements. Front Endocrinol (Lausanne) (2020) 11:185.[↩]
14. Yoneshiro T, et al. Recruited brown adipose tissue as an antiobesity agent in humans. J Clin Invest (2013) 123(8):3404–8.[↩]
15. Matsushita. Diurnal variations of brown fat thermogenesis and fat oxidation in humans. Int J Obes (Lond) (2021) 45(11):2499–505. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8528701/[↩]
16. Mota MC, et al. Dietary patterns, metabolic markers and subjective sleep measures in resident physicians. Chronobiol. Int. 2013; 30:1032–1041.[↩]
17. Balieiro LCT, et al. Nutritional status and eating habits of bus drivers during the day and night. Chronobiol. Int. 2014;31:1123–1129[↩]
18. Scheer FA, Adverse metabolic and cardiovascular consequences of circadian misalignment. Proc Natl Acad Sci USA. 2009; 106:4453–4458.[↩]
19. Jingyl Qian, et al. Circadian misalignment increases 24-hour acylated ghrelin in chronic shift workers: a randomized crossover trial. Obesity Volume 31, Issue 9 p. 2235-2239. August 3, 2023.[↩]
20. Marcheva B, et al.J. Circadian clocks and metabolism. Handb Exp Pharmacol. 2013; ( 217):127-55. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4089089/[↩]
21. Chaput J. The role of insufficient sleep and circadian misalignment in obesity. Nat Rev Endocrinol. 2023 Feb; 19(2):82-97[↩]
22. Chaput J. The role of insufficient sleep and circadian misalignment in obesity. Nat Rev Endocrinol. 2023 Feb;19(2):82-97. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9590398/[↩]
23. Brydon L. Functional expression of MT2 (Mel1b) melatonin receptors in human PAZ6 adipocytes. Endocrinology (2001) 142(10):4264–71[↩]
24. ibid. Peng[↩]
25. Tae Won Kim The Impact of Sleep and Circadian Rhythm on Sleep and Metabolism. Int J Endocrinology, march 11, 2015.[↩]
26. Sharma R, Young C, Neu J. Molecular modulation of intestinal epithelial barrier: contribution of microbiota. J Biomed Biotechnol.[↩]
27. Dauchy  Dim light during darkness stimulates tumor progression by enhancing tumor fatty acid uptake and metabolism. Cancer Lett. 1999; 144:131–136.[↩]
28. Fonken LK, Workman JL, Walton JC, Weil ZM, Morris JS, Haim A, Nelson RJ. Light at night increases body mass by shifting the time of food intake. Proc Natl Acad Sci USA. 2010; 107:18664–18669.[↩]
29. Donga E. A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. J Clin Endocrinol Metab. 2010 Jun;9 5(6):2963-8.[↩]
30. Elsevier. “Loss Of Sleep, Even For A Single Night, Increases Inflammation In The Body.” ScienceDaily. ScienceDaily, 4 September 2008. <www.sciencedaily.com/releases/2008/09/080902075211.htm>[↩]
31. ibid. Chaput[↩]
32. Liu H., Association between napping and type 2 diabetes mellitus. Front Endocrinol. 2024 Mar 25;15:1294638. https://pmc.ncbi.nlm.nih.gov/articles/PMC10999583/[↩]
33. Kuperman Y, et al. Perifornical Urocortin-3 mediates the link between stress-induced anxiety and energy homeostasis. Proc Natl Acad Sci USA. 2010; 107:8393–8398.[↩]
34. Cryan J. F., et al., The microbiota-gut-brain axis. Physiol Rev. 2019;99:1877–2013.[↩]
35. Coates AM, et al. The factors influencing the eating behavior of shift workers: what, when, where and why. Ind Health. 2019; 57:419–453.[↩]
36. Roach GD, et al.  The effect of sleep restriction on snacking behaviour during a week of simulated shiftwork.  Accid Anal Prev. 2012;4 5 Suppl:62–67.[↩]
37. Pattnaik H. Nutritional Elements in Sleep. Cureus. 2022 Dec 21; 14(12):e32803.[↩]
38. Ruddick-Collins L, The Big Breakfast Study: chrono-nutrition influence on energy expenditure and body weight. Nutr Bull. 2018; 43: 174-183.[↩]
39. McHill AW, et al. Later circadian timing of food intake is associated with increased body fat. Am. J. Clin. Nutr. 2017; 106:1213–1219[↩]
40. Garaulet M, et al. Timing of food intake predicts weight loss effectiveness. Int. J. Obes. 2013;37:604–611.[↩]
41. Chaput JP, McHill AW, et al., The role of insufficient sleep and circadian misalignment in obesity. Nat Rev Endocrinol. 2023 Feb;19(2):82-97.[↩]
42. Reynolds A. The shift work and health research agenda: Considering changes in gut microbiota as a pathway linking shift work, sleep loss and circadian misalignment, and metabolic disease. Sleep Med Rev. 2017; 34:3–9. https://www.sciencedirect.com/science/article/abs/pii/S1087079216300612 [↩]
43. Xie Z, et al. Randomized controlled trial for time-restricted eating in healthy volunteers without obesity. Nat. Commun. 2022; 13:[↩]
44. Hatori M, et al. Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high-fat diet. Cell Metab. 2012;15:848–860.[↩]
45. Leonie C. Ruddick-Collins, et al. Mealtime: A circadian disruptor and determinant of energy balance. Journal of Neuroendocrine. Volume 32 Issue 7, July 2020. https://onlinelibrary.wiley.com/doi/full/10.1111/jne.12886[↩]
46. Ruddick-Collins L, Johnston J, Morgan P, Johnstone A. The Big Breakfast Study: chrono-nutrition influence on energy expenditure and bodyweight. Nutr Bull. 2018; 43: 174-183. https://onlinelibrary.wiley.com/doi/10.1111/nbu.12323[↩]
47. Martin, R. A., (2023). Metabolism and exercise: The skeletal muscle clock takes center stage. Nat. Rev. Endocrinol. 19 (5), 272–284.[↩]
48. Okamoto, A., (2013). An out-of-lab trial: A case example for the effect of intensive exercise on rhythms of human clock gene expression. J. Circadian Rhythms 11 (1), 10.[↩]
49. Pahra D. Impact of post-meal and one-time daily exercise in patient with type 2 diabetes mellitus: a randomized crossover study. Diabetol Metab Syndr. 2017 Aug 31;9:64. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580296/[↩]
50. Heden TD, Kanaley JA. Syncing Exercise With Meals and Circadian Clocks. Exerc Sport Sci Rev. 2019 Jan;47(1):22-28. https://pmc.ncbi.nlm.nih.gov/articles/PMC6295221/#S5 [↩][↩]
51. Mirizio GG, Nunes RSM, Vargas DA, Foster C, Vieira E. Time-of-Day Effects on Short-Duration Maximal Exercise Performance. Sci Rep. 2020 Jun 11;10(1):9485. https://pmc.ncbi.nlm.nih.gov/articles/PMC7289891/[↩]
52. University of Missouri-Columbia. “A walk around the office can reverse vascular dysfunction caused by hours at a computer.” ScienceDaily, 28 September 2015[↩]
53. Buffey AJ.The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Med. 2022 Aug;52(8):1765-1787.1787 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9325803/[↩]

Sixty-nine percent of Americans are either overweight or obese. Of these statistics, 42% of Americans are obese. One in ten Americans has type 2 diabetes. Eight-five percent of individuals with type 2 diabetes are obese. Obesity fuels chronic diseases such as atherosclerosis, cancer, type 2 diabetes, hypertension, metabolic syndrome, and so on!

Some authorities describe obesity as “a chronic relapsing condition.” The good news is that there are proven strategies to help achieve weight loss and keep it off! Many obese individuals may achieve considerable health benefits with just 5% to 7% weight loss.

Use My Plate

Take a standard plate. Fill up one half of the plate with low-calorie non-starchy fresh or frozen vegetables or fruits. Use one-fourth of the plate with whole grains or a starchy vegetable and the remaining one-fourth with protein. The portion size for both starches (or one slice of bread) and protein is one-half cup.

Avoid processed foods with creams and extra salt. Consumption of ultra-processed foods increases the risk for obesity, so you want to eliminate or severely limit their consumption. Legumes are superior to any meat analogues because of their soluble fiber and phytonutrients.

Go Green!

A whole food, fiber-rich, plant-based diet achieves greater weight loss compared with other dietary interventions that do not restrict calories or mandate exercise.¹

When it comes to fat loss, a calorie does not always equal a calorie. Consider this exciting study. Dieters who adopted a low-calorie vegetarian diet lost weight more efficiently than those on a conventional low-calorie diet. Additionally, the vegetarian participants also improved their metabolism by reducing muscle fat. Both groups in this study had reduced fat under the skin. However, compared to a standard low-calorie diet, the vegetarian participants experienced a greater reduction in the fat that lines the muscles and a considerable reduction of stored fat inside the muscles. ²

Losing muscle fat improves both glucose and lipid metabolism. This finding is particularly significant for people who have pre-diabetes and type 2 diabetes.

In a study from New Zealand, researchers randomized overweight participants to receive either standard medical care or semiweekly classes offering advice and encouragement to eat a low-fat diet centered around fruits, vegetables, whole grains, and legumes.

Participants did not have meals provided. There was no significant change in body weight in the control group. Still, the plant-based group lost an average of 19 pounds by the end of the 3-month study despite freely eating all the healthy foods they wanted without restrictions on portion sizes.³

Although the study concluded at the end of three months, the researchers decided to check on their progress later. Get this! The plant-based group had left the 3-month study 19 pounds lighter, but at six months were down about 27 lbs. Plus, many of them were able to discontinue their medicine.

Tank Up with Water-Rich Low-Calorie Fruits and Vegetables

According to actual measurements, eating water-rich, low-calorie fruits and vegetables at the beginning of a meal can effectively cut 100 calories from the meal than if eaten later during the meal.⁴

As far as weight loss is concerned, a significant value of eating a salad or an apple comes from when it is consumed the beginning of a meal. Eating non-starchy vegetables and protein at the beginning of the meal improve satiety.

Eat Whole Foods, Eliminate Refined Foods

If you want to eat less and feel full, skip refined and highly processed foods! Why? The more food is processed, the higher the glycemic (blood glucose) response and the lower its satiety potential.⁵

In one study, researchers found that adults (middle-aged or older) who ate at least three servings of whole grains daily experienced health benefits compared to those who ate less than one-half serving of whole grains daily. They had smaller increases in waist size, blood pressure, and blood sugar levels over time compared to those who ate less than one-half serving per day. ⁶

Eat Slowly and Chew Well

Slow eating and chewing food thoroughly are associated with lower body mass index (BMI), enhanced satiety, and reduced food intake.⁷ Chewing food thoroughly also increases certain satiety hormones.

Grazing Is For Cows!

Grazing is eating more than three meals throughout the day. Often it is six small meals or additional snacking in addition to three regular meals or just nibbling at food through the day. Sometimes there is a component of compulsory eating that sabotages appetite control. Gazing on snack food increases overall caloric intake, whereas grazing on healthy foods may not.

One interesting study showed that eating two large meals per day improves insulin sensitivity and promotes weight loss better in patients with type 2 diabetes than grazing, even when the total number of daily calories is the same.

A randomized, crossover study included 54 adults with type 2 diabetes (average age, 59). Patients were assigned eating plans designed to cut their intake by 500 calories per day for 24 weeks. Participants had well-controlled diabetes with an average A1c of 7.2%, but were overweight. All participants had nutritional counseling and cut their calorie intake by 500 kcalories.

For 12 weeks, the participants ate six meals daily—breakfast, lunch, dinner, and three snacks. For the other 12 weeks, they ate only a large breakfast between 6:00 and 10:00 a.m. and a large lunch between 12:00 and 4:00 p.m. Macronutrient ratios were the same for both plans, at 50-55% carbohydrate, 20-25% protein, and 24-30% fat. What were the results?

Insulin secretion increased comparably in both regimens. Insulin sensitivity improved, and the amount of fat in the participants’ livers decreased in both groups, but more so when the participants ate only two meals per day. Participants also lost more pounds when eating just two meals per day, an average of 8.2 pounds, compared to just over 5 pounds with six meals per day. There was also an average decrease of 1.23 points in BMI (body mass index) compared to .82 points when eating six meals per day.⁸

Do Not Needlessly Turn Night into Day

Extended exposure to artificial light and shift work are the primary causes of circadian disruption. Disturbed circadian rhythms dysregulate “appetite control” and the hormones, and promote insulin resistance. Moreover, they contribute to dyslipidemia (elevated cholesterol and triglycerides) and fat accumulation.

Social jet lag also predisposes excess body weight, fat mass accumulation, inflammation, and glucose dysregulation.⁹

Avoid night shift work if you can, but if you cannot, there are strategies  to help your body to adjust. Be sure to get at least seven hours of good-quality sleep.

The Best Beverage

Drinking 500ml of water (two cups) half an hour before eating the main meal may help obese adults to lose weight. In one study, nutritionists provided weight loss tips to obese participants. Forty-one participants drank water before meals, and forty-three just imagined that they had a full stomach before eating. Those in the group who drank water 30 minutes before all three meals lost, on average, 1.3kg (2.87 lbs) more than those in the control group.

At the end of 12 weeks, those individuals who reported preloading water before all three main meals in the day had a loss of 4.3kg (9.48 lbs). Those who only preloaded water before one meal, or not at all, only lost an average of 0.8kg (1.76 lbs).¹⁰

Enjoy Your Meals at Regular Times

Irregular timing of food intake has emerged as a new potential risk factor for cardiovascular diseases and metabolic syndrome.¹¹  Having set times to eat meals not distracted by work or entertainment squelches that voracious habit of “grabbing all you can get” without restraint.

Two randomized, controlled intervention studies compared consuming meals regularly for two weeks versus an irregular meal pattern. Those who ate their meals on schedule experienced health benefits: lower peak insulin and lower fasting total and LDL cholesterol, both in lean and obese women.¹²

When You Eat May Be As Important As What You Eat

Our metabolism naturally slows down at night. Did you know that eating a meal late at night leads the body to produce more glucose than eating the same exact meal in the morning?¹³ 

A study compared individuals who ate their lunch before 3 pm with those who ate lunch after 3 pm. Those who ate late lunches lost less weight, and lost it more slowly than those who ate all their food before 3 pm, even though their caloric intake and physical activities were similar.¹⁴

Eating late at night decreases your ability to burn fat in contrast to eating a good breakfast.¹⁵

Take Care of Your Gut Health

Some individuals gain more weight than others do even when they do not consume more food or eat differently from others. Why? The composition of your gut microflora. Some types of gut bacteria harvest energy more effectively than others.

Danish researchers studied the composition of gut microbes of 85 participants to see if there were specific gut microbes associated with obesity. Approximately forty participants comprised a group that, on average, extracts more energy from food than the other sixty percent. The researchers also observed that the participants who pulled the most energy from food also weighed 10 percent more on average, amounting to an extra nine kilograms.¹⁶

Consuming both raw and cooked whole plant foods, limiting your salt intake, avoiding or seriously limiting processed foods, regular exercise, sufficient sleep are proven ways to improve your gut microflora.

Focus on Living a Healthful Lifestyle, Not Just Weight Loss

One habit changed for the rest of your life is more powerful than dozens of short-term changes that you do not intend to adhere to. Put your energies into developing the most healthful lifestyle possible. Such a program will typically offer gradual, lasting weight reduction. Perhaps you do not feel you can adopt all of our recommendations. Then choose three to focus on for two months. Add a few more science-backed natural remedies to your program every few months so that you have included all of them within a year.

Occasionally, as you lose weight, your weight loss will temporarily hit a plateau.  Maintaining a checklist and recording what you did to help yourself will keep you motivated. Even if you hit a plateau for a couple of weeks, doing these strategies will improve your cardiovascular health and cognitive performance! Using a tape measure with a scale provides you with more accuracy than if you use just a scale. Sometimes you can lose fat without necessarily losing weight.

Get Several Measurements

Weighing is certainly necessary, but sometimes you hit a plateau. If you stick with your recommended diet, exercise, and other suggestions you read here, you will have success. Take your measurements of waist monthly. Sometimes you will lose body fat before it shows up on the scales.

Move!

Both aerobic and resistance exercise are important. You do not want to lose muscle mass while you are losing weight. The skeletal muscles influence you blood sugar.  Exercise your muscles, and the glucose is not stored as fat! Resistance exercise is especially at preserving muscle mass.

Studies show that aerobic training (walking 12 miles a week) leads to significant reductions in liver fat, visceral fat, subcutaneous fat in the abdomen, and total fat.¹⁷

The Welcoming Invitation

The words of Christ found in Matthew 11:29 are especially for you! “Come unto Me, all ye who are weary and heavy-laden, and I will give you rest.” Working from the vantage ground of His love and acceptance, we find the courage to confront and turn our pain into a gain for ourselves and the benefit of others. Not sure of this suggestion? Consider trying it! We often must recognize the unresolved issues that fuel our unhealthful lifestyle before we can win the Battle of the Bulge permanently.

Disclaimer: The information in this article is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.

Copyright © by Wildwood Sanitarium, Inc. 2026. All rights reserved.

References:

1. Greger M. (2020). A Whole Food Plant-Based Diet Is Effective for Weight Loss: The Evidence. American journal of lifestyle medicine, 14(5), 500-51 https://doi.org/10.1177/1559827620912400[↩]
2. Taylor & Francis. “Vegetarian diets almost twice as effective in reducing body weight, study finds.” ScienceDaily, 12 June 2017.[↩]
3. Wright, N., Wilson, L., Smith, M., Duncan, B., & McHugh, P. (2017). The BROAD study: A randomized controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease, or diabetes. Nutrition & diabetes, 7(3), e256. https://doi.org/10.1038/nutd.2017.3 [↩]
4. Greger M. (2020). A Whole Food Plant-Based Diet Is Effective for Weight Loss: The Evidence. American journal of lifestyle medicine, 14(5), 500–51 https://doi.org/10.1177/1559827620912400 [↩]
5. Fardet A. Minimally processed foods are more satiating and less hyperglycemic than ultra-processed foods: a preliminary study with 98 ready-to-eat foods. Food Funct. 2016 May 18; 7(5):2338-46. doi: 10.1039/c6fo00107f.[↩]
6. https://nutrition.tufts.edu/news/eating-whole-grains-linked-smaller-increases-waist-size-blood-pressure-blood-sugar[↩]
7. Melanson, K. et al. Eating pace instruction is effective in slowing eating rate in women with overweight and obesity. Eating Behaviors. January 9, 2023. https://doi.org/10.1016/j.eatbeh.2023.101701[↩]
8. The Effect of Frequency of Meals on Beta-Cell Function in Subjects With Type 2 Diabetes. Presentation. American Diabetes Association, 73rd Scientific Sessions, Chicago, IL. June 23, 2013.[↩]
9. Covassin, N., Singh, P., & Somers, V. K. (2016). Keeping Up With the Clock: Circadian Disruption and Obesity Risk. Hypertension (Dallas, Tex.: 1979), 68(5), 1081–1090. https://doi.org/10.1161/HYPERTENSIONAHA.116.06588 [↩]
10. Parretti, Helen. Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT. Obesity, 2015; DOI: 10.1002/oby.21167[↩]
11. Pots G.K. Meal irregularity and cardiometabolic consequences: results from observational and intervention studies. Cambridge University Press: 22 June 2016. PNS vol: 75:4 https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/meal-irregularity-and-cardiometabolic-consequences-results-from-observational-and-intervention studies/1969DB83C64B09E221A4B8929B7D8A8C[↩]
12. Ibid. Potts[↩]
13. Manoogian EN, et al., Time-restricted eating for the prevention and management of metabolic diseases. Endocrine Reviews. 2021 Sep 22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8905332/[↩]
14. Garaulet M, et al., Timing of food intake predicts weight loss effectiveness. International Journal of Obesity. 2013; 37(4):604-11.[↩]
15. Kelly, K. P., et al.  (2020). Eating breakfast and avoiding late-evening snacking sustains burning of fats. PLoS biology, 18(2), e3000622. https://doi.org/10.1371/journal.pbio.3000622 [↩]
16. Boekhorst, J., Venlet, N., Procházková, N. et al. Stool energy density is positively correlated to intestinal transit time and related to microbial enterotypes. Microbiome 10, 223 (2022). https://doi.org/10.1186/s40168-022-01418-5[↩]
17. Slentz, et al., Effects of aerobic vs. resistance training on visceral and liver fat stores, liver enzymes, and insulin resistance by HOMA in overweight adults from STRRIDE AT/RT. Am J Physiol Endocrinol Metab. 2011 Nov;301(5):E1033-9. doi: 10.1152/ajpendo.00291.2011[↩]

Regular blueberry consumption offers eight benefits to those who are obese.  More than one in three adults in Mexico, New Zealand, and the United States are obese. This blog examines the evidence that high regular consumption of this super food can help combat obesity and type 2 diabetes and stave off their complications.

Curb Fat Cell Production

When a fat cell (adipocytes) becomes 80% full to its capacity, it signals the production of new fat cells. Adipogenesis is the process in which the precursors to fat cells become actual adipocytes.

Fat cells do not disappear, but they can shrink! Early laboratory studies indicate that regular consumption of blueberries (including the blueberry pill) inhibits the creation of new fat cells from their precursors cells!^{1 2}

Animal studies show that blueberry consumption is linked to reduced systemic inflammation, body weight, adipose tissue,^{3 4 5} and liver fibrosis.⁶

Help Metabolic Syndrome

Metabolic syndrome is a condition that has at least three of the following conditions: elevated blood glucose, increased levels of cholesterol and triglycerides, obesity, high blood pressure, and inflammation. This syndrome is often the precursor to type 2 diabetes and a host of heart and blood vessel diseases. Of course, obesity by itself is a serious risk factor for metabolic syndrome, prediabetes, and type 2 diabetes.

In one experiment, researchers studied the effect of blueberries (freeze-dried blueberries crushed into a powder) that were mixed into the rat diet, as part of either a low- or high-fat diet. They performed many comparisons between the rats consuming the test diets and the control rats receiving no blueberry powder.

All the rats had genes that increased their risk of being severely overweight. Rats that received the blueberry-enriched powder, measured as 2 percent of their diet, had less abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose and insulin sensitivity. While regular blueberry intake reduced these risks for cardiovascular disease and metabolic syndrome in these rats, the health benefits were even better when combined with a low-fat diet.⁷

However, the evidence is more compelling. A meta-analysis and systematic review of 18 good-quality randomized controlled, clinical trials in humans showed that blueberry intervention improved metabolic syndrome risk factors and had a significant effect on lipid levels, decreasing total cholesterol and low-density lipoprotein (LDL) levels.⁸

Improve Glucose Levels

Eating blueberries regularly improved glucose tolerance without altering body composition in obese postmenopausal mice.⁹  But how does it work in humans?

A higher habitual intake of blueberries is linked to a lower risk of type 2 diabetes.¹⁰

A double-blinded, randomized, and placebo-controlled clinical study showed blueberry consumption improves insulin sensitivity in obese, insulin-resistant men and women.¹¹ 

Another double-blind, randomized control trial showed that consuming blueberries (equivalent to 1 cup or 150 g fresh blueberries; containing 364 mg anthocyanins) reduced the after the meal blood glucose level and insulin concentrations over 24 h after consuming an energy-dense high-fat/high-sugar meal in individuals who had metabolic syndome.¹²

Fight Inflammation

Obesity generates inflammation that fuels many of the complications of obesity. Blueberry consumption helps to reduce inflammation in obesity.¹³ 

Improve Cardiovascular Health

Unfortunately, obesity and diabetes increase the risk for cardiovascular disease. Daily consumption of 200 grams (2 cups) of blueberries for thirty days can reduce blood pressure by five points on average. This can translate into a 20% reduction in cardiovascular problems over the years. How do blueberries help?

In hypertension, the ability of the innermost layer of the arteries to generate vasodilating substances is reduced. The blood vessels are more likely to constrict with a resulting rise in blood pressure. Blueberries improve the ability of the blood vessels to generate molecules and compounds that cause the blood vessels to dilate.¹⁴  

Several randomized controlled trials have suggested that regular consumption of blueberries may help lower blood pressure in individuals who are sedentary, have metabolic syndrome, and/or are postmenopausal women with above-normal blood pressure (elevated blood pressure or stage 1 hypertension). ¹⁵

Protect the Brain

Obesity in midlife is a predictor of mild cognitive impairment in old age. Like obesity, diabetes shrinks key areas of the brain and encourages eventual cognitive decline. Obesity is linked to not only an increased risk of the development of mild cognitive impairment, but more than doubles the risk for late-life dementia and Alzheimer’s disease.¹⁶

Blueberries are loaded with several healthful antioxidants and anti-inflammatory compounds. These compounds can improve memory and cognitive function in some older adults. Animal studies found that aging rats, who consumed either blueberry or strawberry enriched diets for four months, exhibited enhanced motor performance and improved cognition and memory.¹⁷

For older adults who had mild cognitive  impairment, researchers gave them either freeze-dried blueberry powder, which is equivalent to a cup of berries, or a placebo powder once a day for 16 weeks. The blueberry group demonstrated improved memory and improved access to words and concepts. The team also conducted functional magnetic resonance imaging (fMRI), which showed increased brain activity in those who ingested the blueberry powder.¹⁸

Bolster the Immunity

Obesity depresses the immune. Eating  blueberries for 6 weeks increases natural killer cell activity. Natural killer cells destroy viruses and cancer cells.¹⁹

Improve Gut Health

Regular consumption of blueberries causes beneficial changes in the gut microbiome. The bacteria in your gut influence your mood, lung health, blood pressure, and immunity.

A review of 16 animal studies shows that blueberry consumption produces favorable changes in the gut, making it less permeable to the absorption of toxins, reduces inflammation in the gut,²⁰, and increases certain beneficial gut bacteria.

Better Sex

Obesity and diabetes are independent risk factors for erectile dysfunction (ED). Obesity leads to erectile dysfunction to a considerably greater extent than aging.²¹

Eating foods rich in certain flavonoids is associated with a reduced risk of erectile dysfunction in men with the greatest benefit in those under 70. Of all the flavonoid studies, anthocyanins from blueberries, cherries, blackberries, radishes, and blackcurrants have been linked to reduced risk of ED.

Flavanones and flavones found in citrus fruits offer the greatest benefits in preventing this condition. Exercise can improve erectile function, but this research shows that eating a flavonoid-rich diet is as good for erectile function as briskly walking up to five hours a week. Men who weekly consumed a few servings of these flavonoid-rich foods were 10 per cent less likely to experience erectile dysfunction.²²

Practical Notes

Freezing blueberries improves their antioxidant content. For health, chewing berries is generally better than drinking a berry beverage. Chewing food improves metabolism and decreases hunger hormones.²³

Conclusions

No superfood or supplement can totally undo all the harm caused by a sedentary lifestyle, inadequate sleep, and any other violation of natural laws. Nonetheless, these delicious berries pack a mighty punch against disease!

The Wildwood Lifestyle Center specializes in reversing prediabetes and type 2 diabetes, lowering insulin requirements for type 1 diabetes, natural weight loss, reversing metabolic syndrome, non-alcoholic fatty liver diseases, early-stage chronic kidney disease, optimizing immunity, and so much more.

Disclaimer: The information in this article is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.

Copyright © by Wildwood Sanitarium, Inc. 2026

References:

1. Moghe SS. Effect of blueberry polyphenols on 3T3-F442A preadipocyte differentiation. J Med Food. 2012 May;15(5):448-52. 8.[↩]
2. Song Y. Blueberry peel extracts inhibit adipogenesis in 3T3-L1 cells and reduce high-fat diet-induced obesity. PLoS One. 2013 Jul 25;8(7):e69925.[↩]
3. Jiao X, , et al. Blueberry polyphenols extract as a potential prebiotic with anti-obesity effects on C57BL/6 J mice by modulating the gut microbiota. J Nutr Biochem. (2019) 64:88–100.[↩]
4. Liu J. Blueberry and cranberry anthocyanin extracts reduce bodyweight and modulate gut microbiota in C57BL/6 J mice fed with a high-fat diet. Eur J Nutr. (2021) 60:2735–46[↩]
5. Morissette A,, et al. Blueberry proanthocyanidins and anthocyanins improve metabolic health through a gut microbiota-dependent mechanism in diet-induced obese mice. Am J Physiol Endocrinol Metab. (2020) 318:E965–80.[↩]
6. Yang Z.  Blueberry Attenuates Liver Fibrosis, Protects Intestinal Epithelial Barrier, and Maintains Gut Microbiota Homeostasis. Can J Gastroenterol Hepatol. (2019) 2019:1–11. https://pmc.ncbi.nlm.nih.gov/articles/PMC6893245/.[↩]
7. University of Michigan. “Blueberries May Help Reduce Belly Fat, Diabetes Risk.” ScienceDaily. ScienceDaily, 20 April 2009. www.sciencedaily.com/releases/2009/04/090419170112.htm[↩]
8. Carvalho, M.F., et al. Blueberry intervention improves metabolic syndrome risk factors: systematic review and meta-analysis, Nutrition Research, Volume 91, 2021, Pages 67-80, https://www.sciencedirect.com/science/article/abs/pii/S0271531721000208[↩]
9. Elks CM. Blueberries improve glucose tolerance without altering body composition in obese postmenopausal mice. Obesity (Silver Spring). 2015 Mar;23(3):573-80.[↩]
10. Stull AJ. The state of the science on the health benefits of blueberries: a perspective. Front Nutr. 2024 Jun 11;11:1415737. https://pmc.ncbi.nlm.nih.gov/articles/PMC11196611[↩]
11. Stull AJ. Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. J Nutr. 2010 Oct; 140(10):1764-8.[↩]
12. Blueberry anthocyanin intake attenuates the postprandial cardiometabolic effect of an energy-dense food challenge: results from a double blind, randomized controlled trial in metabolic syndrome participants. Clin Nutr. (2022) 41:165–76. https://pmc.ncbi.nlm.nih.gov/articles/PMC8757535/[↩]
13. DeFuria J. Dietary blueberry attenuates whole-body insulin resistance in high fat-fed mice by reducing adipocyte death and its inflammatory sequelae. J Nutr. 2009 Aug; 139(8):1510-6.[↩]
14. Sandoiu A. Blueberries may lower cardiovascular disease by 20%. www.medicalnewstoday.com/articles/324526.php Feb. 23, 2019.[↩]
15. Skull  AJ., et al.,  The state of the science on the health benefits of blueberries: a perspective. Front Nutr. 2024 Jun 11;11:1415737.[↩]
16. Nguyen J. C. Obesity and cognitive decline: role of inflammation and vascular changes. 19 November 2014. www.ncbi.nlm.nih.gov/pmc/articles/PMC4237034/pdf/fnins-08-00375.pdf/[↩]
17. Shukitt-Hale B. The beneficial effects of berries on cognition, motor behaviour and neuronal function in ageing. Br J Nutr. 2015 Nov 28; 114(10):1542-9.[↩]
18. American Chemical Society. “Blueberries, the well-known ‘super fruit,’ could help fight Alzheimer’s.” ScienceDaily. ScienceDaily, 14 March 2016. www.sciencedaily.com/releases/2016/03/160314084821.htm[↩]
19. McAnulty LS. Six weeks daily ingestion of whole blueberry powder increases natural killer cell counts and reduces arterial stiffness in sedentary males and females. Nutr Res. 2014 Jul; 34(7):577-84.[↩]
20. Della Lucia CM, Oliveira LA, Dias KA, Pereira SMS, da Conceição AR, Anandh Babu PV. Scientific evidence for the beneficial effects of dietary blueberries on gut health: a systematic review. Mol Nutr Food Res. (2023) 67:e2300096, https://pmc.ncbi.nlm.nih.gov/articles/PMC10538750/[↩]
21. Skrypnik D. Obesity–significant risk factor for erectile dysfunction in men. Pol Merkur Lekarski. 2014 Feb; 36(212):137-41.[↩]
22. Cassidy A. Dietary flavonoid intake and incidence of erectile dysfunction. American Journal of Clinical Nutrition, 2016; DOI: 10.3945/ajcn.115.122010.[↩]
23. Hall E. and Valle P. Chew on This. staging.wildwoodhealth.com/blog/chew-on-this/. Jan. 17. 2019.[↩]