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Category: Obesity & Weight Loss

  • The Forgotten Key to Successful Weight Loss

    The Forgotten Key to Successful Weight Loss

    If one-third of your assets depend upon the success of a particular company, you would likely monitor its progress closely. Time is also a valuable resource; we spend about one-third of our lives sleeping. How does lack of sleep contribute to the rising rates of obesity, prediabetes, and type 2 diabetes? Has it affected your weight gain or hindered your attempts at weight loss?

    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–each can make us more vulnerable to obesity, prediabetes, and type 2 diabetes.2 3The shorter the duration of sleep, the higher 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 helps 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

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

    Hormone Havoc

    Less Melatonin: Sleep deprivation, irregular schedules, and shift work–all can interfere with obesity and the effect of 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.9 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. The largest increases of this hormone occur before midnight with some smaller pulses in the early morning. We should also mention that obesity blunts growth hormone production.10The largest increases of this hormone occur before midnight with some smaller pulses in the early morning.11

    Excess Cortisol: In moderate amounts, the adrenal hormone cortisol is a marvelous anti-inflammatory agent. However, a surplus on cortisol inhibits protein synthesis, elevates blood glucose, and encourages the accumulation of visceral fat.  Excessive visceral 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 as obese.12 13

    Missing sleep for a few hours a night increases cortisol production.14 Circadian rhythms play a significant role in regulation cortisol. Additionally, irregular hours disturb the natural rhythm of cortisol when it is high during the morning when you awake and begins falling in the late afternoon and rapidly declines before usual hours of retirement. One’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.15

    Partially sleep-deprived individuals have significantly lower levels of leptin. At the same time, they also have higher levels of the appetite-stimulating hormone ghrelin so consequently, there is an increase of hunger and appetite. The changes are more pronounced in obese individuals.16 17 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 production of the thyroid hormone, which regulates all metabolism—including fat metabolism in our body. Six days of partial sleep deprivation reduces e overall mean the thyroid stimulating levels (TSH) levels more than 30%. A normal pattern of TSH release reappeared when the subjects had fully recovered.18

    Sleep Restriction = More Abdominal and Visceral Fat

    One CAT scan study found that even in healthy, non-obese individuals, lack of sufficient 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 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 the participants consumed more than 300 extra calories per day, eating approximately 13% more protein and 17% more fat.19

    Makes Calorie-Restricted Diets Less Effective

    A 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.20

    Conclusions:

    Sleep is an important modulator of glucose and fat metabolism. It influences the brain circuits involved in appetite. An insufficiency of either the quality or quantity of sleep predisposes one to an increased risk of obesity, prediabetes, and type 2 diabetes. What is even worse is sleep deprivation increases one’s risk for many of the comorbidities of obesity and diabetes–heart disease, stroke, hypertension, and cancer. Aim for 7 to 8 hours of good-quality of sleep. One caveat here. While sleep restriction is an independent risk factor for obesity, sleeping more than 8 hours a day also increases the risk of developing obesity and type 2 diabetes.21

    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. 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, Dinges DF, Basner M, Rao H. 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). https://doi.org/10.1038/ncomms3259[↩]
    7. Greer S. The impact of sleep deprivation on food desire in the human brain. Nat Commun 4, 2259 (2013).[↩]
    8. Corbalán-Tutau, J.A. Timing and duration of sleep and meals in obese and normal weight women. Association with increase blood pressure. Appetite Volume 59, Issue 1, August 2012, Pages 9-16[↩]
    9. Zyie Xu. Elucidating the Regulatory Role of Melatonin in Brown, White, and Beige Adipocytes. Advances in Nutrition. Advances in Nutrition. Vol 11:22.[↩]
    10. Hjelholt A. Growth Hormone and Obesity. Endocrinol Metab Clin North Am. 2020 Jun; 49(2):239-250.[↩]
    11. Takahashi, Y. Growth hormone secretion during sleep. J. Clin. Invest., 1968, 47: 2079–2090.[↩]
    12. 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.[↩]
    13. 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[↩]
    14. 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.[↩]
    15. Van Cauter E. The Impact of Sleep Deprivation on Hormones and Metabolism. Medscape. Nov. 10, 24. https://www.medscape.org/viewarticle/502825[↩]
    16. Spiegel K., Leproult R., Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999; 354(9188):1435–1439.[↩]
    17. 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[↩]
    18. Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999; 354:1435-1439.[↩]
    19. 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.[↩]
    20. Chaput JP, Tremblay A.2012. Sleeping habits predict the magnitude of fat loss in adults exposed to moderate caloric restriction. Obesity Facts 5561–566[↩]
    21. Antza C, The links between sleep duration, obesity and type 2 diabetes mellitus. J Endocrinol. 2021 Dec 13;252(2):125-141.[↩]
  • The Ultimate Weight-Loss Beverage

    The Ultimate Weight-Loss Beverage

    Can the simple strategy of drinking more water help you lose extra pounds?

    Researchers have shown that drinking 500ml of water ( a little more than two cups) half an hour before eating the main meal may help obese adults to lose weight. In one study, obese participants were given a weight management consultation being advised on how to adapt their lifestyle and improve their diet and levels of physical activity. Forty-one participants were asked to preload with water, and 43 were advised to imagine that they had a full stomach before eating.

    Those in the group that drank 500 ml of water 30 minutes prior to all three meals lost on the average 1.3kg (2.87lbs) 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 (9.48lbs). Those who only preloaded water before one meal, or not at all, only lost an average of 0.8kg (1.76lbs).1

    Less Calories Consumed

    Earlier studies showed that middle aged and older people who drank two cups of water right before eating a meal, ate between 75 and 90 fewer calories during that meal.2 Another study found that at the end of a 12-week period, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake.3

    Increases Metabolism

    Boschman and associates discovered that drinking 500 ml of water increases metabolic rate by 30% in both men and women. The increase in metabolic rate was observed within 10 minutes after completion and reached a maximum metabolic rate 30–40 minutes after water drinking. This effect was sustained for an hour.4

    Please note: Water incorporated into a food (i.e.. soup) but not served with a food decreases energy intake. In other words, eating a soup shortly before a meal decreases caloric intake  Using the same, identical ingredients in a casserole and drinking water during the meal has no effect on energy intake.5 Eating watery vegetables (lettuce, cucumbers, tomatoes, or summer squash) improves satiety.

    More Advantages

    Water drinking offers another advantage for obese individuals. Obesity significantly increases the risk for blood clots. Water is a natural blood thinner. So, if you are obese, why not try to drink two cups of pure water 30 minutes before each meal? Your results will be even better if you eat mainly whole, unrefined plant foods, and engage in regular exercise!

    Water Safety

    Because some forever chemicals in water are obesogenic, filtered water is preferable. Store water in glass or stainless steel containers when possible. Why? Obesogens are endocrine-disrupting chemicals that disturb the hormones in such a way as to promote obesity.

    Microplastics and plastic-associated chemicals are considered obesogens because they have the capacity to induce weight gain and lead to insulin resistance, metabolic dysfunction, and increase the risk cardiovascular diseases.6 Boiling water helps to remove microplastics. Boiling soft water removed only around 25 percent of microplastics, while boiling hard water removed as much as 90 percent.7 Let the water cool and then filtered it using a charcoal or zero-water filter for additional protection from microplastics.

    Conclusions:

    Drinking two cups of water a short period of time before meals is an additional strategy to help lose extra pounds. Drinking during a meal does not seen to help.

    1. Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT. Obesity (Silver Spring). 2015 Sep;23(9):1785-91.91 https://onlinelibrary.wiley.com/doi/10.1002/oby.21167[↩]
    2. Clinical trial confirms effectiveness of simple appetite control method. www.acs.org. Aug 23, 2010[↩]
    3. American Chemical Society. “Drink water to curb weight gain? Clinical trial confirms effectiveness of simple appetite control method.” ScienceDaily. ScienceDaily, 23 August 2010. www.sciencedaily.com/releases/2010/08/100823142929.htm[↩]
    4. Boschmann. M. Water-Induced Thermogenesis. JCEM DOI: dx.doi.org/10.1210/jc.2003-030780 August 14, 2003[↩]
    5. Rolls, Barbara, Water incorporated into a food but not served with a food decreases energy intake in lean women. The American Journal of Clinical Nutrition, Volume 70, Issue 4, October 1999, Pages 448-455 [↩]
    6. Warger J. Assessing the contribution of plastic-associated obesogenic compounds to cardiometabolic diseases. Curr Opin Endocrinol Diabetes Obes. 2024 Apr 1;31(2):98-103. https://pmc.ncbi.nlm.nih.gov/articles/PMC10911259/[↩]
    7. https://e360.yale.edu/digest/microplastics-tap-water-boiling [↩]
  • Reducing Your Risk for the Deadly Metabolic Syndrome

    Reducing Your Risk for the Deadly Metabolic Syndrome

    Metabolic syndrome (MetS) deserves serious attention, for about one in three American population has MetS. Between 20 to 30% of the worldwide population has the metabolic syndrome. This condition pushes millions down the slippery slope to heart attacks, stroke, diabetes, and early death. Do you have MetsS? How do you reduce your risk?  Can you reverse metabolic syndrome if you have it.

    Profile of Metabolic Syndrome

    What’s involved in the complex mix of unhealthful conditions that make up metabolic syndrome (or MetS)?

    • Insulin resistance/impaired glucose (a fasting blood glucose equal to or greater than 100 mg/dL)
    • Obesity (BMI 30 or above) or a waist circumference of more than 35 inches for women and more than 40 inches for men. An increased waist circumference is the form of obesity most strongly tied to metabolic syndrome.
    • High cholesterol  or low HDL (beneficial cholesterol). An HDL less than 40 mg/dL for men and less than 50 mg/dL for women is considered low.
    • Hypertension (high blood pressure) 130/80 or higher
    • Elevated triglycerides (greater than 150 mg/dL)

    If an individual has any three of the above four unhealthful conditions, a doctor can confirm the diagnosis. Significance? Three of these conditions can double one’s risk of heart attack or stroke! And compared to those who have none of these conditions, the risk is tripled! Other physiologists would include a pro-inflammatory condition, a pro-coagulant state that encourages undesirable clotting, and a sympathetic nervous system overdrive. Obviously, MetS warrants concern.

    Understanding a disease is vital to preventing, curing, or managing it. Let’s begin by learning more about the nature and causes of MetS. Routine blood work would not necessarily indicate all of these. All persons with MetS should be evaluated on these parameters.

    Complications? You Named It!

    If left untreated, MetS will indeed prove deadly, for it affects virtually every system of the body. Not only does it increase the risk of developing and dying from cardiovascular disease, but it also is an independent risk factor in the development of deep vein thrombosis (undesirable clots). Heart, lung, kidney, and liver function decline.

    For example, with MetS, the liver can become sick, as in non-alcoholic fatty liver disease. And unless lifestyle interventions are adopted to reverse the disease process, it can progress into nonalcoholic cirrhosis. MetS also significantly increases the risk for liver cancer.  If obesity and elevated blood sugar are both present, the risk for colorectal cancer is increased. With MetS, the risk for prostate and recurrence of breast cancer also rises. Metabolic syndrome may increase one’s risk of dying from prostate cancer.

    MetS contributes to ovarian or erectile dysfunction. In older individuals it predicts cognitive decline and increases the risk of falling.

    Insulin Resistance

    Insulin resistance is the most common of the four major risk factors. This condition results when more insulin than normal is required to do the job of glucose control in the body. Although more factors may be involved, this impairment of the body’s ability to properly manage blood glucose is the primary feature of insulin resistance.

    A Closer Look at Insulin Resistance

    When we eat carbohydrate foods, they are broken down either into glucose or another simple sugar that is converted into glucose which then enters the blood. Glucose provides the fuel from which the cells, especially the brain cells, make energy. In order for this process to take place, the pancreas produces insulin, a hormone which facilitates the entry of glucose into the cells. Insulin must bind to receptor sites on the cells. To simplify, one could imagine insulin as a key which unlocks the cells’ doors (insulin receptors) so that the glucose can then enter the cell. Normal insulin sensitivity results when the insulin receptors are working optimally and glucose is delivered and utilized effectively.

    Obesity and saturated fats from animal products damage insulin receptors by impairing their ability to respond to normal amounts of insulin. As a result, blood sugar levels remain high. This condition is known at “insulin resistance.” If this continues, the pancreas is “tricked” into making more insulin in an effort to bring blood glucose within normal range. As long as the pancreas is able to produce enough extra insulin to overcome this problem, blood glucose levels can remain normal.

    Obesity

    A review study found that 61.6% in the obese group, 33.2% in the overweight group, and 8.6% in the normal-weight group had metabolic syndrome. Obesity is an chronic, multi-faceted, complex metabolic disease characterized by having too much body fat, usually a body mass index  (BMI) of 30 or greater, inflammation, and dysfunctional adipose tissue.

    If you are a lady, and your waist is over 35 inches, or if you are a man, and your waist is over 40 inches—watch out! Excess visceral fat, which is stored over the abdominal organs, better known as “potbelly fat” or “apple-shaped fat,” is the most dangerous type. Adipocytes (fat cells) release extra free fatty acids and inflammatory substances that interfere with cellular ability to metabolize glucose and damage the insulin-producing cells in the pancreas.

    Please note that both weight and the percentage of body fat are important. Women who are within their normal weight range, but whose fat mass is greater than 30 percent of their total body weight, have elevated markers for inflammation. Weight alone isn’t enough; the fat percentage must be considered as well.1

    Excessive abdominal fat is an arsenal of many pro-inflammatory and pro-atherogenic agents that fuel chronic disease. Inflammation contributes to insulin resistance. Insulin resistance can  also trigger inflammation into a vicious cycle.

    Although many people who develop high blood pressure are not obese, the fact remains that obesity reduces the ability of the blood vessels to dilate and makes the arteries more subject to constriction.

    Obesity and Poor Nutrition Contribute to MetS

    Ninety five percent of individuals who have MetS are overweight or obese. The Framingham study showed that women who were obese and/or had the pattern of consuming empty calories were substantially at risk for developing MetS. It is interesting to note that both the dietary pattern of consuming empty calories and obesity increased the risk of developing MetS, whether or not cardiovascular risk factors were present.2

    The Framingham authors concluded that, while the disease traits in MetS can exist independently of the metabolic syndrome, many of them are the result of obesity and would be nonexistent without it. Furthermore, suitable amounts of the right diet, especially a high-fiber diet emphasizing fruits, grains, nuts, and vegetables, would prevent the syndrome in most individuals. Might it not even render it essentially obsolete?2

    Cholesterol

    Ideally, for optimal health your triglycerides should be below 100. The level at which total cholesterol is considered normal has been dropping for years. First, it was 240 then—oops!—it was 220, 200, and then 180. So… average is not normal! Two hundred is too high.

    As useful as these numbers are, they do not tell everything. Not all LDL cholesterol is created equally. Small dense LDL’s are the most atherogenic. Oxidized cholesterol pushes inflammation inside the arteries and encourages the development of atherosclerosis. Many experts believe that  your LDLs level should be less than 100 mg/dL.

    Above 60 is ideal for HDL (“good cholesterol”). While HDL is considered protective against atherosclerosis, HDL itself can become oxidized from smoking, a deficient diet, or a pro-inflammatory condition such as obesity, prediabetes, and diabetes. When HDL becomes oxidized, it becomes dysfunctional and cannot remove cholesterol from the arteries.3 In other words, a person’s diet and medical history should be carefully evaluated even when the numbers are within normal levels. One caveat here: No vitamin pill can replace the thousands of antioxidants and anti-inflammatory compounds found in plant foods!

    High Blood Pressure

    Though high blood pressure is not always a pillar of metabolic syndrome, it is still significantly dangerous. Again, what was considered “normal” 10 years ago is no longer normal. If your systolic (top) number reads 120 to 129 or if the diastolic (lower) number is greater than 80 your blood pressure is elevated. Any figures above those are considered high blood pressure or hypertension.

    Unavoidable Risk Factors

    Some risk factors for MetS are uncontrollable, including a family history of type 2 diabetes, hypertension, heart disease, bipolar disorders, and aging. Hispanics and Asians seem to be at greater risk than other ethnic groups. Women with fibromyalgia are 5.56 times more likely than healthy controls to have metabolic syndrome.4

    A pregnant woman’s metabolic state has a powerful influence on whether her child (either male or female) will develop obesity, hyperinsulinemia (elevated insulin), and related conditions. Early studies suggest that children of parents with MetS have higher levels of inflammatory markers making the children more susceptible to developing atherosclerosis later.

    Modifiable Risk Factors

    Lifestyle factors that contribute to MetS include obesity, overeating, snacking, consumption of refined and sugary carbohydrates, and sedentary lifestyle. “The metabolic syndrome is present in about 5 percent of people with normal body weight, 22 percent of those who are overweight, and 60 percent of those considered obese. Adults who continue to gain five or more pounds per year raise their risk of developing metabolic syndrome up to 45 percent.”5

    How to Reduce Your Risk

    1. Eat a Largely Whole Food Vegetarian Diet

    Extensiave studies have linked heathy vegetarian diets to a lower risk of metabolic syndrome.6 In a study of 700 participants, researchers at Loma Linda University found that vegetarians experience a 36 percent lower prevalence of metabolic syndrome than non-vegetarians, even after researchers adjusted for factors such as age, gender, race, physical activity, calories consumed, smoking, and alcohol intake.7 Vegetarians have been found to have lower blood pressure and lower cardiovascular mortality. Vegetarians have lower inflammatory markers than omnivores and, consequently, lower risk of diabetes, cancer, and cardiovascular diseases because chronic inflammation fuels these conditions.8

    Plant foods are rich in fiber and antioxidant, anti-inflammatory phytochemicals. Higher fiber intakes from whole plant foods increase satiety and promote less energy consumption. Higher fiber consumption improves the likelihood of weight loss in obese persons. High fiber intake from whole plant foods is linked to decreased risks of diabetes, cancer, and heart disease.9

    If you are at risk or already have MetS, severely limit your intake (or better yet, eliminate sugar, high-fructose corn, simple carbs, and ultra-processed food,s and refined grains. Limit starchy carbohydrates to 1/2 cup per meal or one slice of bread. Reduce sodium intake. Enjoy colorful whole fruits and vegetables as they help boost antioxidants and reduce inflammatory compounds common in Mets S.. Emphasize plant foods that score low and moderate on the glycemic index.

    Caveats: Consuming a well-balanced, largely whole-plant food diet helps to reduce elevated cholesterol. However, replacing the meat with refined carbohydrates will not reduce elevated cholesterol levels.  A plant-based diet high in refined carbohydrates, sugar, and salty vegetables, low in fiber-rich plant foods, increases one’s risk for metabolic syndrome.10  Vegetarians can develop vitamin D and B12 deficiencies. So be sure to keep your levels in a good range. Our medical staff encourages vegans and vegetarians to get their B12, MMA (methylmalonic acid), and vitamin D levels checked annually. If you do not use iodized salt, you will need to get iodine from another source.

    2. Move to Live!

    In general, moderate and vigorous exercise boosts antioxidant content and glucose disposal. It exerts anti-inflammatory actions and improves the sensitivity of the baroreceptors to regulate blood pressure in individuals who have metabolic syndrome.11

    A review found that just 2 to 5 minutes of light walking after a meal can improve blood sugar levels.12

    Persistent exercise increases the number of mitochondria in the muscle cells. Additionally, exercise also increases the metabolically beneficial hormone irisin that helps to reverse muscle insulin resistance and reduces fat production in the liver. 13

    Greater muscle strength and muscle mass have been linked to a lower risk of metabolic syndrome. A large study found that weight lifters have approximately 13% lower risk for developing MetS than non-weight lifters.14   A systematic review of fifty studies showed resistant exercise training significantly improved major MetS markers: reductions in fasting blood glucose, triglyceride, systolic (MD:  and diastolic blood pressure, and waist circumference.. Additionally, RET was associated with increased high-density lipoprotein levels in individuals who had both MetS and diabetes. If you are not used to weight lifting, start with stretches first, then lift soup cans, and gradually increase the weight. Learn how to lift weights properly.

    3. Check Your Vitamin D Level

    Why? Mounting evidence suggests vitamin D inadequacy or deficiency may be a risk factor for metabolic syndrome,  especially in the elderly.15 Vitamin D deficiency increases one’s risk for diabetes, inflammatory problems, and possibly atherosclerosis. Nutrition epidemiologists estimate that 50 percent of the populations in North America are vitamin D deficient and an additional 35% have inadequate amounts of vitamin D necessary for optimal health.16 Adequate amounts of vitamin D may reduce complications of MetS, such as reducing the risks for colon cancer and inflammatory processes.

    It should be noted that exposure to sunlight increases vitamin D-2 synthesis. Both obesity and kidney disease compromise the ability of the body to convert vitamin D-2 into its active hormone form. Therefore, a select group of individuals with vitamin D deficiency and chronic kidney disease requires vitamin D-3 supplementation.

    4. Limit Television Sitting Time

    Research shows a strong inverse association between physical activity and MetS. Low cardiovascular status is an important risk factor for metabolic syndrome. In Australia, researchers studied 6,241 adults aged 35 years or older who were free from diagnosed diabetes mellitus and self-reported ischemic heart disease. These participants were not taking any lipid-lowering or anti-hypertensive drugs. In women who watched more than 14 hours of TV a week, MetS was twice as prevalent compared to women who watched 7 hours of TV or less. The incidence of MetS increased 48 percent for men who watched TV more than 14 hours per week compared with those who watched it less than 7 hours per week. Women who were active 2.5 hours or more per week had 28 percent less risk of developing MetS. As active men dropped their risk for MetS by 45 percent.17

    Physical inactivity causes muscle cells to become less sensitive to insulin and reduces glucose transport in the cells. The number of power plants (mitochondria) in muscle cells also declines; as a result, glucose and fats are not burned as efficiently. An encouraging bit of news is that those who are physically fit, even if overweight, have less risk of developing metabolic syndrome than those who are not fit.

    Only one hour of sitting causes blood pools in the leg, decreases blood flow in the thigh, and increases blood viscosity. All these provide a dangerous milieu that encourages atherosclerosis and undesirable clots. If you are going to watch T.V, exercise while doing so!

    5. If Obese, Work on Losing 10% of Your Body Weight

    That in itself may substantially reduce one’s risk of diabetes and help decrease elevated blood sugar. Modest weight loss (5 to 10%) is also linked to improvement in systolic and diastolic blood pressure and HDL cholesterol. As well, modest weight loss has been linked to reduced health care costs. Studies suggest that a 5% weight loss significantly decreased the plasma concentrations of some risk factors for cardiometabolic disease (glucose, insulin, triglyceride, alanine transaminase, and leptin), but did not affect other risk factors. After a 16% weight loss, plasma free fatty acid and CRP concentrations decrease, and plasma adiponectin concentration increases significantly.18  CRP is a marker for inflammation. Adiponectin is a hormone that improves the cells’ ability to respond to insulin, exerts anti-inflammatory actions, and promotes fat-burning metabolism.

    Limit your food intake to two or three meals without snacking, with your last meal being your smallest. Do not drink your calories (unless you make a fresh vegetable juice). Aim for a 12 -14-hour fast at night, counting the time from the end of your last meal to breakfast the next morning.

    In prediabetes and type 2 diabetes, the hormone glucagon stimulates the liver to produce and release extra glucose. Time-restricted eating (eating two or three meals within a 10-12 hour time frame and fasting for the remaining hours–except for water) helps to restrain the time when glucagon can increase your blood glucose and improve your fat-burning metabolism. Additionally, time-restricting eating makes healthy foods taste better and thwarts the desire for unhealthful foods.19

    One of the most important steps is eliminating the consumption of high fructose corn syrup(HFCS), so common in soft drinks, many packaged cereals, and baked goodies. HFCS elevates triglycerides and, over a period of time, can increase one’s risk for liver and kidney damage. If you fill up on wholesome foods such as whole fruits, salads, vegetables, and legumes, you will be able to control your appetite more easily.

    6. Skip the Fish

    Omega-3 fats are vital to health, but fish is not a safe source. Why? Perfluorinated compounds (PFCs) are a class of synthetic compounds containing thousands of chemicals formed from carbon chains with fluorine attached to these chains. According to the Environmental Protection Agency, PFCs have been associated with immunotoxicity, thyroid disease, endocrine disruption, and cancer in animals. They can also damage the liver and the kidneys. The EPA estimates that PFC contamination in food may account for more than 90% of human exposure to PFOS (one type of PFC). Studies indicate that fish from contaminated waters may be the primary source of exposure to PFOS.20 Flaxseed, chia, walnuts, spinach, and organic soybeans are the best sources of omega-3 fats for most people.

    We should mention that PFCs are also found in fast food wrappers, popcorn bags, non-stick cookware such as Teflon, stain-resistant carpet, and Scotch-Guard products. Overweight children who were exposed to higher levels of perfluorinated chemicals tended to show early signs of developing the metabolic syndrome, such as higher concentrations of insulin and triglycerides in their blood.21

    7. Don’t Skip, Nor Go Skimpy on Breakfast

    Metabolic syndrome prevalence was higher in those skipping breakfast for 4 or more days/week compared to non-skippers.22 Adolescents who either neglected to eat breakfast or who ate a poor breakfast had a 68% higher incidence of metabolic syndrome than adults who ate a substantial breakfast.23 A  systematic review and meta-analysis show that a regular daily breakfast habit significantly benefits the cardio-metabolism and decreases the risk of cardiovascular diseases, type 2 diabetes mellitus, obesity, hypertension, strokes, metabolic syndrome, cardiovascular mortality, and abdominal obesity.24

    8. Take Frequent, Short Exercise Breaks

    Yes, you do need to schedule a 20 to 30-minute slot for exercise each day, but that is not enough if you are sedentary. MetS increases your risk of forming undesirable clots. In fact, sitting for 3 hours straight impairs the blood flow in the main artery (femoral artery) of a leg by 50%. Unfortunately, the ability of this artery to dilate starts to become impaired after just one hour of sitting. 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 increasing the risk for clots! Even slow 5-10 minute walks around the office can reverse harm caused to leg arteries during three hours of prolonged sitting.25 Interrupting prolonged sitting with a 5 minutes self-paced walk every 30 minutes lowers glucose and insulin levels and improves the ability of the cells to respond to insulin. 26

    9.  Practice Good Oral Hygiene

    Chronic inflammation fuels atherosclerosis, obesity, diabetes, clots, and many other problems. Individuals who have MetS have increased odds of developing periodontal disease. On the other hand, periodontal disease itself increases the risk of metabolic syndrome. Bacteria that cause inflammation inside the mouth can also increase inflammatory mediators elsewhere in the body. As a result, a sustained infection with periodontal bacteria can increase body weight and encourage insulin resistance.27 These infections may kickstart damage to the heart valves, neurons, and other complications. Evidence suggests that adequate dental care and periodontal therapy can reduce the levels of inflammatory mediators in serum.28

    10. Take Good Care of Your Gut

    MetS is often accompanied by an imbalance of the gut microbiota, inducing a low-grade inflammatory response in the body by destroying the gut barrier. Eventually, this change in gut microflora produces insulin resistance through metabolites that affect host metabolism and hormone release, forming a vicious circle that promotes the continuous progress of MetS. 29 A typical Western diet (high in saturated fats, refined foods, animal products, but low in fiber) or a plant-based diet low in fiber but high in sugars and refined carbs encourages the growth of unfriendly gut microbes that produce pro-inflammatory compounds. So emphasize whole plant foods and include multiple servings of raw fruits and vegetables to improve your gut health. Sleep deprivation and an irregular schedule encourage the proliferation of pro-inflammatory gut microbes.

    11. Improve Your Sleeping Habits

    Sleep deficiencies from insufficient sleep schedules, insomnia with short sleep duration, sleep apnea, circadian misalignment, shift work, and night eating syndrome may all contribute to metabolic dysregulation and increase the risk for obesity, insulin resistance, and type 2 diabetes.30 Short sleep increases the the risk of coronary artery disease and stroke.31 Adiponectin is an important hormone generated from fat cells. This hormone improves the ability of cells to respond to insulin and burn fat. There is often an inverse relationship between adiponectin levels and metabolic diseases. Short or fragmented sleep generally decreases adiponectin levels.

    To improve sleep, retire and rise on a regular schedule. Sleep in total darkness. Avoid exposure to blue light and bright lights two hours prior to retiring. A fiber-rich diet improves sleep. In contrast, sugar and saturated fats reduce the quality of deep sleep. A lukewarm tub bath may help to promote sleep.

    Conclusions

    Metabolic Syndrome is a perilous condition and often proves deadly. The good news is that lifestyle strategies can substantially reduce one’s risk for MetS. 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, and so much more.

    Additional Information:

    See this link https://staging.wildwoodhealth.com/category/hypertension/  for articles on natural remedies for hypertension.

    Visit the link https://staging.wildwoodhealth.com/category/obesity-weight-loss/  for articles on obesity and weight loss.

    For diabetes, visit the link https://staging.wildwoodhealth.com/category/diabetes-endocrine-health/ for helpful strategies on reversing prediabetes and type 2 diabetes.

    Works Cited.

    Hirode G. Trends in the Prevalence of Metabolic Syndrome in the United States, 2011-2016.JAMA. 2020;323(24):2526-2528. https://jamanetwork.com/journals/jama/fullarticle/2767313

    Saklayen MG. The Global Epidemic of the Metabolic Syndrome. Curr Hypertens Rep. 2018;20(2):12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866840/

    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. De Lorenso, A., et al., Normal-weight obese syndrome: early inflammation? Am J Clin Nutr, 85(1):40-5, 2007[↩]
    2. Sonnenberg, L., et al., Dietary Patterns and the Metabolic Syndrome in Obese and Non Obese Framingham Women. Obese Res, 13:153-62, 2005[↩][↩]
    3. O’Riordan, Michael Oxidized, Dysfunctional HDL Evident in Atheroma, January 27, 2014 www.medscape.com/viewarticle/819773[↩]
    4. Loevinger, B.L., et al., Metabolic syndrome in women with chronic pain. Metabolism, 56(1):87-93, 2007[↩]
    5. Gill, Colleen, Medicine Net.com, Metabolic Syndrome, Denver and Health Sciences Center[↩]
    6. https://www.medicinenet.com/metabolic_syndrome_diet_foods_to_eat_and_avoid/article.htm [↩]
    7. Rizzo, N, Sabate, et al., Vegetarian Dietary Patterns Are Associated With a Lower Risk of Metabolic Syndrome: The Adventist Health Study 2. Diabetes Care, 2011[↩]
    8. https://lifestylemedicine.org/articles/benefits-plant-based-nutrition-cardiovascular-disease/ [↩]
    9. Kahleova H, et al. A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates. Nutrients. 2018;10(9) [↩]
    10. Kim H., et at., Plant-based diets and incident metabolic syndrome: Results from a South Korean prospective cohort study. Plos Medicine. Nov. 2020. https://doi.org/10.1371/journal.pmed.1003371[↩]
    11. Golbidi S, Mesdaghinia A, Laher I. Exercise in the metabolic syndrome:  Oxid Med Cell Longev. 2012;2012:349710. https://onlinelibrary.wiley.com/doi/10.1155/2012/349710   [↩]
    12. Buffey AJ., et. al. 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 52, 1765–1787 (2022).https://doi.org/10.1007/s40279-022-01649-4 [↩]
    13. Saklayen, Mohammad G. “The Global Epidemic of the Metabolic Syndrome.” Current hypertension reports vol. 20,2 12. 26 Feb. 2018, doi:10.1007/s11906-018-0812-z. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866840/ [↩]
    14. Wolters Kluwer Health. “Lifting weights protects against metabolic syndrome, study suggests.” ScienceDaily, 23 October 2012www.sciencedaily.com/releases/2012/10/121023124404.htm[↩]
    15. The Endocrine Society. “Low vitamin D linked to the metabolic syndrome in elderly people.” ScienceDaily, 6 July 2010[↩]
    16. Cui A. Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001–2018. 2022; 9: 965376.[↩]
    17. Dunstan, W., et al., Lipids Online, Watching television risk factor for metabolic syndrome. Public Health,121: 83-91, 2007[↩]
    18. Magos F.Effects of Moderate and Subsequent Progressive Weight Loss on Metabolic Function and Adipose Tissue Biology in Humans with Obesity. Cell Metab. 2016  Apr 12;23(4):591-601. doi: 10.1016/j.cmet.2016.02.005.[↩]
    19. Panda, Satchin. The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight (p. 200 2005). Harmony/Rodale. Kindle Edition.[↩]
    20. Contaminants of Emerging Concern in Fish: Perfluorinated…water.epa.gov/scitech/cec/upload/cec_pfc.pdf[↩]
    21. Endocrine Society. “PFC exposure may spark metabolic changes in overweight children.” ScienceDaily. ScienceDaily, 25 February 2014. www.sciencedaily.com/releases/2014/02/140225134231.htm[↩]
    22. Kim, H.M., Kang, H.J., Lee, D.H. et al. Association between breakfast frequency and metabolic syndrome among young adults in South Korea. Sci Rep 13, 16826 (2023). https://doi.org/10.1038/s41598-023-43957-3 [↩]
    23. Wennberg, Maria, et al., Poor breakfast habits in adolescence predict the metabolic syndrome in adulthood. Public Health Nutrition, 2014;1[↩]
    24. Li Z. Effects of regular breakfast habits on metabolic and cardiovascular diseases. 2021 Nov 5; 100(44): e27629. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8568444/ [↩]
    25. University of Missouri-Columbia. “A walk around the office can reverse vascular dysfunction caused by hours at a computer.” ScienceDaily, 28 September 2015[↩]
    26. Yates, T. et al., Metabolic Effects of Breaking Prolonged Sitting With Standing or Light Walking in Older South Asians and White Europeans: A Randomized Acute Study. J Gerontol A Biol Sci Med Sci. 2020 Jan 1;75(1):139-146.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6909896/ [↩]
    27. Watanabe K. et al., Porphyromonas gingivalis impairs glucose uptake in skeletal muscle associated with altering gut microbiota. The FASEB Journal, 2020; DOI: 10.1096/fj.202001158R[↩]
    28. Lamster IB, Pagan M. Periodontal disease and the metabolic syndrome. Int Dent J. 2017 Apr;67(2):67-77. https://pubmed.ncbi.nlm.nih.gov/27861820/[↩]
    29. Wang PX, Deng XR, Zhang CH, Yuan HJ. Gut microbiota and metabolic syndrome. Chin Med J (Engl). 2020;133(7):808-816. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147654/ [↩]
    30. Depner, C.M., Stothard, E.R. & Wright, K.P. Metabolic Consequences of Sleep and Circadian Disorders. Curr Diab Rep 14, 507, 2014 https://doi.org/10.1007/s11892-014-0507-z[↩]
    31. Wi Z. Sleep Disturbance and Metabolic Dysfunction: The Roles
      of Adipokines. 2022 Feb; 23(3): 1706.[↩]
  • Easy Strategies for Taming the Appetite

    Easy Strategies for Taming the Appetite

    Controlling the appetite can be challenging for many of us. Without doing so, weight management or successful weight loss are impossible. Learn practical, science-backed tips that can help you tame your appetite!

    Go Plant-Based!

    In a study, scientists compared the effects of eating a plant-based (legume meal) to eating a meat-based meal. This study took 43 healthy, normal-weight young men and used a randomized, double-blind, placebo-controlled, three-way, crossover design.1 The meals had the same amount of calories. The three diets were as follows.
    1. high protein (HP) based on veal and pork meat, HP-Meat (19 % protein, 53 % carbohydrates, 6 g fiber/100 g)
    2. high protein (HP) based on legumes (beans and peas), HP-Legume (19% protein, 53% carbohydrate, 25 g fiber/100 g)
    3. low protein (LP) based on legumes, LP-Legume (9% protein, 62% carbohydrates, 10 g fiber/100 g).

    What were the results?

    HP-Legume induced lower composite appetite score, hunger, prospective food consumption, and higher fullness compared to HP-Meat and LP-Legume. Furthermore, satiety was higher after HP-Legume than HP-Meat, but not in palatability. When adjusting for palatability, the HP-Legume diet induced higher fullness than the LP-Legume. Other studies confirm that fiber-rich, primarily whole-food vegetarian diets improve satiety.2

    Additional Benefits from Healthful Vegetarian Diets

    When it comes to fat loss, a calorie does not always equal a calorie. Consider this interesting study. Dieters who adopted a low-calorie, healthful, vegetarian diet not only lost weight more efficiently than those on conventional low-calorie diets, but they also improved their metabolism by reducing muscle fat. Both groups in this study had reduced fat under the skin. When compared to a standard low-calorie diet, the vegetarians, however, experienced a greater reduction in the fat that lines the muscles and a considerable reduction of stored fat inside the muscles. 3 Losing muscle fat improves both glucose and lipid metabolism; so this finding is particularly significant for people who have pre-diabetes and type 2 diabetes.

    Emphasize Whole Plant Foods

    Going vegetarian or plant-based isn’t going to help you if you frequently eat refined grains and meat analogs. Nutrient-dense meals from whole, fiber-rich plant foods reduce hunger and discomfort between meals.  One study showed that nearly 80% of participants who ate nutrient-dense, whole plant meals reported that their experience of hunger had changed since starting the high nutrient density diet. 51% reported a dramatic or complete change in their experience of hunger.4

    Eat Legume-Based Dishes Instead of Meat

    Substitute legumes for meat protein.  Proteins help to curb hunger. Whole plant food proteins are real winners in appetite control. In a pooled analysis from 21 studies, among the 940 participants, there was an overall significant but modest weight reduction with the diet containing one serving of legumes a day, compared to diets without them. Calories were not restricted.5 Six weeks was the average period of the studies. Legumes help to stabilize blood sugar and have a low glycemic index value.  Consequently, their consumption improves appetite control.6

    A recent review study reports that adding fiber-rich legumes such as peas, chickpeas, and lentils to your meal can increase feelings of fullness by 31%, compared to equivalent meals that aren’t based on beans.7

    Choose Your “First” Wisely

    Eat greens and salads first. There is evidence that thylakoids found in spinach can reduce hunger and cravings. Other leafy greens, such as cabbage, lettuce, kale, and collards, contain this substance too. Thylakoids encourage the release of satiety hormones which is very beneficial in slowing down fat digestion.8 Eat salad and greens first at a meal for optimal effect in controlling appetite and blood sugar levels. Use lemon or a touch of virgin olive oil to improve the taste and enhance the flavor of these vegetables. It is wise to rotate greens and not just emphasize one type.  Individuals who have thyroid problems should avoid raw kale and raw collards.  Doesn’t it make sense to fill up on high-fiber, low-calorie foods at the beginning of a meal?

    Include Fiber-Rich Starches

    Certain starches help you tame your appetite. A simple boiled potato ranks high on the satiety score.9  Soluble fiber increases GLP-1(glucagon-like peptide), a hormone that improves blood glucose control. How? GLP-1 encourages insulin secretion after carbohydrate ingestion, inhibits glucagon secretion, and increases satiety.10  Along with beans, Brussels sprouts, broccoli, sweet potatoes, pears, apples, citrus, steel cut oats, and barley are good sources of soluble fibers.

    Legumes are the best source of resistant starch, followed by grains. Resistant starch produces more satiety or satisfaction from a meal.  Additionally, resistant starch is associated with less fat storage after that meal.11 12

    The resistant starch that is found in grains, seeds, and legumes improves the cells’ response to insulin and improves fat-burning metabolism. Legumes and potatoes form more resistant starches when refrigerated overnight. You can reheat them before you eat. Remember, though, that ½ cup is a portion size.

    Eat a Healthful, Plant-Based Breakfast

    Why? Consumption of a good breakfast reduces the stress hormone cortisol.13  Excessive cortisol encourages belly fat and eating. Soluble fiber has an effect on viscosity, increasing gastric distension. This fiber slows the rate of gastric emptying, which enhances the production of satiety hormones, thereby increasing the sensation of satiety. Insoluble fiber has a bulking effect and helps to control appetite.14  Be sure to include good quality of plant protein in your breakfast for more satiety.

    Enjoy Good Fats

    Eat nuts, seeds, avocados, and green ripe olives as they, too, provide satiety. Daily consumption of an ounce of nuts may improve mood and help control appetite. How? Serotonin is a nerve chemical that helps decrease feelings of hunger, makes people feel happier, and enhances self-control, mental outlook, and heart health. There is a link between nut consumption and higher levels of serotonin in the bodies of patients with metabolic syndrome (MetS). (MetS symptoms include excess abdominal fat, high blood sugar, elevated lipidsand high blood pressure.) MetS increases the risk of developing type 2 diabetes and heart disease. Good news: It took only one ounce of mixed nuts (raw unpeeled walnuts, almonds, and hazelnuts) a day to produce the beneficial effects.15

    Nuts have the healthful fatty acids and are high in fiber. These two additional benefits improve satiety. Not only are nuts helpful, but so are olives and avocados. Nuts, avocados, and olives trigger production of a compound in the small intestine that curbs hunger pangs. The unsaturated fatty acid in these foods stimulates the production of OEA (oleoylethanolamide), which in turn decreases appetite.16 One serving size of nuts is 1/4 cup.

    Eat Colorful Whole Plant Foods

    Chronic conditions, such as obesity, diabetes, hypertension, arthritis, and cancer, generate more free radicals than the body can typically process. Oxidative stress occurs when the body produces more free radicals than its antioxidant enzymes can handle. Not only does oxidative stress damage the DNA and organelles of the cell, it also makes appetite control more difficult. How?

    Glucagon-like peptide 1 (GLP-1) is an intestinal hormone that exerts profound effects in regulating blood glucose. It is also a satiety hormone. Leptin is another satiety hormone. When GLP-1 and leptin bind to their respective receptors, we are satisfied and don’t overeat. Oxidative stress creates resistance to these two satiety hormones so they do not work effectively and, consequently, make appetite challenging to control.17 Colorful plant foods contain myriads of antioxidants and anti-inflammatory nutrients and phytochemicals that synergize to protect your body from free radical damage. Vitamin pills, although helpful sometimes, do not offer the wide variety of antioxidant and anti-inflammatory compounds that whole plant foods do.

    Natural Ozempic-Like Foods

    You have probably heard of Ozempic and Wegovy. These are GLP-1 agonist drugs. An agonist drug is a chemical that binds to a cell receptor, causing the cell to be more active. In this case, these two drugs help a person lose weight and improve his blood sugar level. It is when they are combined with lifestyle changes, including a good diet and physical exercise, that they are the most effective for weight loss. As far as weight loss goes, these GLP-1 drugs slow down the gastric emptying of food into the intestines and help tell your brain that it is full. As far as diabetes goes, the GLP-agonist drug tells the liver to stop releasing sugar into your blood.18 Common side effects of these drugs include nausea, vomiting, diarrhea, and feeling full. Equally troubling is that these drugs increase the risk of inflammation of the pancreas and gallstones. Animal studies show they increase the risk of tumors and autoimmune thyroid disease. There are no long-term studies showing that they are safe!

    God packaged a natural GLP-1 agonist in certain foods. They work similarly to the above drugs but without the side effects. However, pharmaceutical GLP-1 boosters keep the GLP-elevated, but the GLP-1-boosting foods do not.  For example, legumes increase the satiety hormone GLP-1. The GLP-1 boosting foods tamp down your desire to eat and may even decrease the amount of food you eat in your next meal.

    Seriously limiting the consumption of saturated fatty acids, but eating monounsaturated fats as almonds, olives, and omega-3 polyunsaturated fats as chia seeds, walnuts, flaxseeds, and whole soybeans, is linked to increased GLP-1 secretion.19 Oatmeal, but not ready-to-eat cereals, increase GLP-1.20

    More Ways to Boost GLP-1

    Oligofructose found in foods like chicory root, Jerusalem artichokes, garlic, and onions encourages your gut bacteria to make more GLP-1.  Animal studies show that oligofructose (OFS) decreases food intake, fat mass development, and fatty liver in normal and in obese rodents.21

    Bananas, onions, garlic, leeks, asparagus, and parsley contain inulin, a soluble fiber. Inulin is not digested in the stomach; instead, bacteria in the colon ferment it into short-chain fatty acids (propionate, acetate, and butyrate). These three short-chain fatty acids trigger the production of appetite-suppressing hormones such as glucagon-like peptide 1 (GLP-1).22

    Avoid Deadly Culprits!

    Fried Foods

    Consuming fried food could interact with genes related to obesity.23 Reducing fried food consumption is essential for those individuals genetically predisposed to obesity.

    Saturated Fats

    Saturated fats trick us into eating more, and this interferes with two hormones (leptin and insulin) that help us control appetite.24They also cause inflammation and rewire the brain circuits. These changes in the brain make it more difficult to control appetite.25 Trans fat consumption encourages fat deposition in the belly. Save your heart and make your own desserts free of trans fats.

    Watch Out for A.S.

    Skip the artificial sweeteners! They sabotage your attempts at controlling your appetite. Consuming artificial sweeteners can make one feel hungry and eat more. Animal studies show that after chronic exposure to a diet that contained the artificial sweetener sucralose, animals began eating a lot more.26 People who regularly consume artificial sweeteners show altered activation patterns in the brain’s pleasure centers in response to the sweet taste, suggesting that these products may not satisfy the desire for sweet.27,28

    Salty Foods

    Studies show higher sodium intake was significantly linked with an increased risk of overweight or obesity.29 Consumption of excessive amounts of salt is apparently “a driver in obesity.”30 How?

    Eating salty meals increases hunger. 31 Salt promotes the passive overconsumption of fatty foods.32

    How Is Your Balancing Act?

    The typical Western diet is low in nutrient-rich foods such as fruits and vegetables but rich in animal products, fats, sugar, and refined products. The Western diet activates fat genes so that more fat is stored.33 Unfortunately, this diet also increases the population of unfriendly gut bacteria which release pro-inflammatory compounds. Obesity is a pro-inflammatory condition and, as such, fuels chronic diseases.

    Chew Your Food, Don’t Drink It!

    Water between meals is one of the best beverages to improve metabolism. One 4-ounce glass of freshly made juice can be helpful in getting antioxidants, but juices only have very marginal amounts of fiber and phytochemicals when compared to whole foods.  Chewing increases CCK (cholecystokinin), a hormone that suppresses appetite and promotes fullness and satiety. Thorough mastication also decreases the hunger hormone ghrelin. Water between meals is the best beverage to improve metabolism.

    The Caffeine Blues

    Get off caffeine. Yes indeed, caffeine dulls our ability to taste sweet food and drinks, which may increase our desire for them.34 It is difficult to get off caffeine all at once. So gradually and incrementally reduce your intake over two weeks until you have eliminated it.

    Get Sufficient Sleep

    Sleep deprivation reduces the front brain’s capacity to choose healthful foods. Studies show that sleep deprivation strengthens the sensation of hunger, makes junk food more attractive, and alters the hormones that control the appetite.35 36 37 38

    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. Kristinsen MD. eals based on vegetable protein sources (beans and peas) are more satiating than meals based on animal protein sources (veal and pork) – a randomized cross-over meal test study. Food Nutr Res. 2016 Oct 19;60:32634 https://pmc.ncbi.nlm.nih.gov/articles/PMC5073301[↩]
    2. Klementova M, Thieme L, Haluzik M, Pavlovicova R, Hill M, Pelikanova T, Kahleova H. A Plant-Based Meal Increases Gastrointestinal Hormones and Satiety More Than an Energy- and Macronutrient-Matched Processed-Meat Meal in T2D, Obese, and Healthy Men: A Three-Group Randomized Crossover Study. Nutrients. 2019; 11(1):157. https://www.mdpi.com/2072-6643/11/1/157 [↩]
    3. Taylor & Francis. “Vegetarian diets almost twice as effective in reducing body weight, study finds.” ScienceDaily, 12 June 2017.[↩]
    4. Fuhrman J. Changing perceptions of hunger on a high nutrient density diet. Nutr J. 2010, 9:51.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2988700/ [↩]
    5. Kim SJ. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutrition. 2016 May; 103(5):1213-23.[↩]
    6. Roberts SB. High-glycemic index foods, hunger, and obesity: is there a connection? Nutrition Review 2000 58:163-169.[↩]
    7. Siying S.Dietary pulses, satiety and food intake: A systematic review and meta‐analysis of acute feeding trials. Obesity.  Vol.22:8. August 2014. https://onlinelibrary.wiley.com/toc/1930739x/2014/22/8 [↩]
    8. Taylor & Francis. “Effects of spinach extract on satiety: Feel full, curb cravings.” ScienceDaily. ScienceDaily, 31 July 2015.[↩]
    9. Zhou R. Dietary resistant starch upregulates total GLP-1 and PYY in a sustained day-long manner through fermentation in rodents. American Journal of Physiology-Endocrinology and Metabolism, 295 (5) (2008), pp. 1160-1166[↩]
    10. an Bloemendaal L. Effects of glucagon-like peptide 1 on appetite and body weight: focus on the CNS. Journal of Endocrinology. Vol. 221:1. 2014[↩]
    11. Tapsell, LC. Diet and metabolic syndrome: Where does resistant starch fit in? Journal of AOAC International, 87 (3) (2004), pp. 756-760[↩]
    12. Higgins, JA. Resistant starch consumption promotes lipid oxidation. Nutr Metab (Lond). 2004 Oct 6; 1(1):8.[↩]
    13. Smith A.P. Stress, Breakfast Cereal Consumption and Cortisol. Nutritional Neurosciences. 2002. 5(2), pages 141-144.[↩]
    14. Fernández-Raudales, D., et al. (2018) Effects of High Plant Protein and High Soluble Fiber Beverages on Satiety, Appetite Control and Subsequent Food Intake in Healthy Men. Food and Nutrition Sciences, 9, 751-762.[↩]
    15. American Chemical Society. “Benefits of nut consumption for people with abdominal obesity, high blood sugar, high blood pressure.” Science Daily. 10 November 2011.[↩]
    16. University of California – Irvine. “How Fatty Foods Curb Hunger.” ScienceDaily, 10 October 2008. www.sciencedaily.com/releases/2008/10/081007123647.htm[↩]
    17. Wittman I. The Common Single Cause of Chronic Multi-Hormones Resistance in Oxidative Stress. Antioxidants. 2023, 12(1), 75 [↩]
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    19. Bodnaruc, A.M., Prud’homme, D., Blanchet, R. et al. Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutr Metab (Lond) 13, 92 (2016). [↩]
    20. Bodnaruc, A.M., Prud’homme, D., Blanchet, R. et al., Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutr Metab (Lond) 13, 92 (2016). https://doi.org/10.1186/s12986-016-0153-3[↩]
    21. Nathalie M., et al. Modulation of Glucagon-like Peptide 1 and Energy Metabolism by Inulin and Oligofructose: Experimental Data12345, The Journal of Nutrition, Volume 137, Issue 11, 2007, Pages 2547S-2551S.[↩]
    22. Ioniță-Mîndrican CB, Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients. 2022 Jun 26;14(13):2641. doi: 10.3390/nu14132641.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268622/ [↩]
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    24. www.scientificamerican.com/article/lard-lesson-why-fat-lubricates, October 19, 2009.[↩]
    25. Emanuela Viggiano, Effects of a High-Fat Diet Enriched in Lard or in Fish Oil on the Hypothalamic Amp-Activated Protein Kinase and Inflammatory Mediators. Frontiers in Cellular Neuroscience, 2016; 10.[↩]
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    29. Lee J, Sohn C, Kim OY, Lee YM, Yoon MO, Lee M. The association between dietary sodium intake and obesity in adults by sodium intake assessment methods: a review of systematic reviews and re-meta-analysis. Nutr Res Pract. 2023 Apr;17(2):175-191. https://pmc.ncbi.nlm.nih.gov/articles/PMC10042719 [↩]
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    33. Federation of American Societies for Experimental Biology. “Western diets turn on fat genes: Energy-dense foods may activate genes that ultimately make us obese.” ScienceDaily, 1 December 2009.[↩]
    34. Cornell University. “Caffeine tempers taste, triggering temptation for sweets.” Science Daily, 24 August 2017.[↩]
    35. Your Secret Weapon for Appetite Control and Weight Loss [↩]
    36. Stephanie M. Greer, Andrea N. Goldstein, Matthew P. Walker. The impact of sleep deprivation on food desire in the human brain. Nature Communications, 2013; 4 DOI: 10.1038/ncomms3259.[↩]
    37. Stony Brook Medicine. “Sleep deprivation in teens linked to poor dietary choices.” ScienceDaily. ScienceDaily, 20 June 2013. www.sciencedaily.com/releases/2013/06/130620162746.htm[↩]
    38. Dashti HS. Short sleep duration and dietary intake: epidemiologic evidence, mechanisms, and health implications. Adv Nutr. 2015 Nov 13; 6(6):648-59[↩]
  • Your Secret Weapon for Appetite Control and Weight Loss

    Your Secret Weapon for Appetite Control and Weight Loss

    Do you struggle with obesity?  When you eat can be as important as what you eat.  Many of your body clocks run over 24-hour cycles or circadian rhythms. Your body clocks help to govern your metabolism. Time-restricted feeding is a regimen that allows for eating only during a specific period in the normal circadian feeding cycle.It definitely improves your metabolism. Time-restricted feeding (TRF), during which access to food is restricted to a few hours (without caloric restriction), not only supports robust metabolic health but it helps to protect us from obesity.1  How?

    Rodent studies show that feeding at an unusual time of the day (in what should be the inactive phase) desynchronizes our body clocks and causes obesity and metabolic disorders (prediabetes and diabetes). For example, staying up late and eating when we should be sleeping causes us to be hungry, encourages physical inactivity, and promotes fat accumulation in the liver. It also causes leptin resistance. Leptin is an important hormone involved in satiety.

    When leptin binds to leptin receptors in the hypothalamus, appetite is easier to control. Eating at unusual times of the day interferes with the ability of leptin to bind to its receptors and consequently, overeating becomes more likely. All this shows that untimely eating works havoc on our metabolism!2

    If you want to control appetite and lose weight, avoid erratic times of eating (including snacks).3  Unfortunately, menopause is associated with significant hormonal changes that result in increased total body fat and abdominal fat, amplifying the risk for metabolic syndrome and diseases such as diabetes, cardiovascular disease, and cancer in postmenopausal women.

    Scientists have demonstrated that TRF, regardless of calorie consumption, improves weight loss, reduces fat storage in the liver, and improves glucose levels in rodents who had metabolic disorders. In this case, subjects had access to their high fat chow for only eight hours a day.4

    It is also important to note that consumption of a high fat diet impairs metabolism. In other words, time restricted eating can offset some of the adverse effects of a bad diet!

    How About Humans?

    A time-restricted eating schedule in which all calories are consumed in an 8-hour window each day, coupled with resistance exercises, decreases fat mass and maintains muscle mass.5  But it gets even better!

    Eating early in the day reduces the swings in hunger, improves the ability of cellular powerhouses to burn fat, and aids energy metabolism in obese individuals.6

    All of this could help weight loss. This particular study showed that eating between 8 a.m. and 2 p.m., followed by an 18-hour daily fast, kept appetite levels more even throughout the day, in comparison to eating between 8 a.m. and 8 p.m., which is what the average American does.

    Guess what. Wildwood Lifestyle Center has been prescribing this program for over 55 years. It works!

    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.

    1. Zarrinpar A. Daily Eating Patterns and Their Impact on Health and Disease. Trends Endocrinol Metab. 2016 Feb; 27(2):69-83.[↩]
    2. Yasumoto Y. Short-term feeding at the wrong time is sufficient to desynchronize peripheral clocks and induce obesity with hyperphagia, physical inactivity, and metabolic disorders in mice. Metabolism. 2016 May; 65(5):714-27.[↩]
    3. Manoogian EN. Circadian rhythms, time-restricted feeding, and healthy aging. Ageing Res Rev. 2016 Dec 23.[↩]
    4. Chung H. Time-restricted feeding improves insulin resistance and hepatic steatosis in a mouse model of postmenopausal obesity. Metabolism. 2016 Dec; 65(12):1743-1754.[↩]
    5. Moro T. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med. 2016 Oct 13; 14(1):290.[↩]
    6. University of Alabama at Birmingham. “Time-restricted feeding study shows promise in helping people shed body fat.” ScienceDaily. ScienceDaily, 6 January 2017. <www.sciencedaily.com/releases/2017/01/170106113820.htm>.[↩]
  • How Vitamin D Helps Obese Individuals

    How Vitamin D Helps Obese Individuals

    Chronic inflammation is one of the major factors to obesity’s deadly medical complications. After all, pot-belly fat cells generate pro-inflammatory chemicals. For obese individuals acute exercise activates inflammatory triggers inside the body. Furthermore, obese individuals are at a greater risk for vitamin D deficiency. This complicates matters as vitamin D makes a very important anti-inflammatory hormone. Obese individuals process vitamin D about half as efficiently as normal-weight people.1Supplementation with vitamin D, coupled with exercise or mild caloric restriction, has been shown to improve markers of fitness and inflammation as well as cholesterol.2Vitamin D also inhibits inflammation inside fat cells.3

    People with severe obesity already are eight times more likely to have poor physical function than people with a healthy BMI (body mass index). Seriously obese individuals often experience difficulty with mobility. A study found severely obese people, who also were vitamin D deficient, walked slower and were less active, overall, than their counterparts who had healthy vitamin D levels. 4 Higher levels of vitamin D may decrease pain and improve function in obese individuals with osteoarthritis.5

    Vitamin D Helps Obese Children and Teenagers

    Obese adolescents face a genuine increased risk for vitamin D deficiency because they tend to absorb vitamin D into their fat stores, which prevents it from being utilized in their blood. Obese teenagers are only about half as efficient at using vitamin D as their lean counterparts.6 Obese adolescents seem to benefit from vitamin D supplement.7

    There is another way vitamin D can help obese teenagers. Being obese puts individuals at greater risk for elevated blood sugar, prediabetes, and developing type 2 diabetes. Vitamin D supplements can help obese children and teens control their blood-sugar levels. One study investigated the effect of vitamin D supplementation on the blood sugar levels of 35 obese children and adolescents. The results? By increasing vitamin D intake alone, blood sugar was lowered as effectively as using a prescription drug. A decrease in insulin levels, which means better glucose control, occurred even when there were no changes in body weight, dietary intake, or physical activity.8 Unfortunately, this effect does not seem to be necessarily true for adults.9

    Vitamin D Deficiency, Obesity, and Hypertension

    Obesity increases the risk for cardiovascular disease. Vitamin D deficiency can contribute to high blood pressure because it stimulates the renin-angiotensin system. Angiotensin 2 is a hormone that is a powerful constrictor of blood vessels. As blood vessels constrict, blood pressure increases. Vitamin D inhibits this system.10 A meta-analysis of 11 studies  showed that vitamin D deficiency significantly increased systolic blood pressure and LDL-C (bad cholesterol) levels.11

    Because vitamin D deficiency is rather common, it would be judicious for individuals, beginning in youth, to have their vitamin D levels checked. Living in northern latitudes, lack of exposure of the skin to sunlight, dark skin, obesity, and the habitual use of sunscreen increase the risk for vitamin D deficiency.

    Caveat

    Because vitamin D is stored in the body, taking high dosages of this vitamin can cause real problems. Excessive amounts of vitamin D can cause the calcium level in the blood to rise too high. Poor appetite, nausea, vomiting, weakness, and kidney problems may occur. Nutritionists and epidemiologists estimate that 50% of the population in North American and Western Europe have insufficient levels of this vitamin. It is a wise policy to have your vitamin D level checked annually, especially if you are at risk or have a family history of cancer, atherosclerosis, and autoimmune diseases.

    Disclaimer: The information in this article is helpful and is educational. It is not the author’s or authors’ or Wildwood Health Institute’s intent to substitute the blog article for diagnosis, counseling, or treatment by a qualified health professional.

    Copyright through December 2023. All rights reserved by Wildwood Sanitarium, Inc. 

    1. University of Missouri-Columbia. “Obese adolescents benefit from high-dose vitamin D supplements: High doses safely combat nutritional deficiencies, study suggests.” ScienceDaily. ScienceDaily, 1 November 2011. www.sciencedaily.com/releases/2011/11/111101141345.htm.[↩]
    2. Slusher AL. A therapeutic role for vitamin D on obesity-associated inflammation and weight-loss intervention. Inflamm Res. 2015 Aug; 64(8):565-75.[↩]
    3. Karkeni E. Vitamin D limits chemokine expression in adipocytes and macrophage migration in vitro and in male mice. 2015 May; 156(5):1782-93.[↩]
    4. Endocrine Society. “Vitamin D deficiency contributes to poor mobility among severely obese people.” ScienceDaily. ScienceDaily, 15 April 2014. www.sciencedaily.com/releases/2014/04/140415133811.htm[↩]
    5. University of Florida. “Vitamin D can affect pain, movement in obese osteoarthritis patients.” ScienceDaily. ScienceDaily, 30 March 2015. www.sciencedaily.com/releases/2015/03/150330173925.htm[↩]
    6. University of Missouri-Columbia. “Obese adolescents benefit from high-dose vitamin D supplements: High doses safely combat nutritional deficiencies, study suggests.” ScienceDaily. ScienceDaily, 1 November 2011. www.sciencedaily.com/releases/2011/11/111101141345.htm[↩]
    7. University of Missouri-Columbia. “Obese adolescents benefit from high-dose vitamin D supplements: High doses safely combat nutritional deficiencies, study suggests.” ScienceDaily. ScienceDaily, 1 November 2011. www.sciencedaily.com/releases/2011/11/111101141345.htm www.sciencedaily.com/releases/2011/11/111101141345.htm[↩]
    8. University of Missouri-Columbia. “Vitamin D may lower diabetes risk in obese children and adolescents.” ScienceDaily. ScienceDaily, 26 March 2013. www.sciencedaily.com/releases/2013/03/130326121743.htm[↩]
    9. Jamka M. The effect of vitamin D supplementation on insulin and glucose metabolism in overweight and obese individuals: systematic review with meta-analysis. Sci Rep. 2015 Nov 6; 5:16142.[↩]
    10. Prasad P. Interplay of vitamin D and metabolic syndrome: A review. Diabetes Metab Syndr. 2015 Mar 6. pii: S1871-4021(15)00027-2.[↩]
    11. Manousopoulou A. Vitamin D and cardiovascular risk among adults with obesity: a systematic review and meta-analysis. Eur J Clin Invest. 2015 Oct;45(10):1113-26.[↩]
  • Six Weight Loss Tips: What Your Doctor Probably Won’t Tell You

    Six Weight Loss Tips: What Your Doctor Probably Won’t Tell You

    You hear a lot about weight loss. Low carbs, plant-based, Keto, and exercise! Here are some tips that often get overlooked in the discussion.

    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 goes to fat loss, calories are not all equal. Consider this exciting study. Dieters who adopted a low-calorie vegetarian diet lost weight more efficiently than did 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 more 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 studied overweight participants randomized 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—empowerment with knowledge. 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.http://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.

    Cultivate a Regular Schedule

    Your metabolism works better when it is in synch with your body clocks. Disturbed circadian rhythms may encourage obesity and discourage appropriate weight loss. Light and dark signals control these circadian rhythms. Circadian rhythms help to influence compounds from your gut bacteria. These biorhythms affect your liver’s metabolism and how your body stores fat. 4 Friendly gut flora or bacteria increase production of energy from the food. In contrast, unfriendly gut bacteria cause subclinical inflammation seen in metabolic disorders such as obesity and diabetes. 5 Upset body clocks also increase the risk for complications that result from obesity, diabetes, and cardiovascular disease.

    Feed Your Friendly Gut Bacteria

    A diet of processed foods reduces the biodiversity of beneficial bacteria populating the gut. While the excess calories consumed are a direct cause of the fat accumulation, low-grade inflammation due to an altered distribution of gut bacteria may also be involved. A low fiber diet fuels inflammation in the intestines, decreases gut health, and promotes weight gain. 6  Diet is not the only factor that determines gut health! A regular schedule, exercise, controlled meal frequency, and sufficient sleep are essential for optimal gut health!

    Prebiotics come from complex, fiber-rich carbohydrates that take a long time to digest. They nourish friendly bacteria. Although prebiotics seem to have a neutral effect on body weight, they decrease fasting and postprandial glucose They improve insulin sensitivity, the cholesterol profile, and noticeably reduce certain markers for inflammation. Prebiotics demonstrate significant but small effects on body weight. Probiotics introduce new bacteria into the gut and have demonstrated significant but small effects on body weight. 5

    Limit Intake of Fatty Foods

    While we do need to eat good fats from nuts, seeds, and avocados, a high fat diet changes the circuitry of the brain in such a way as to render appetite control more difficult. Fatty foods, especially the unhealthy saturated fatty acids, cause inflammation in the brain regions responsible for eating behavior.7 Twenty minutes after a meal, gut microbes produce proteins that can suppress food intake in animals. Consuming a high-fat diet changes the shift of gut bacteria in such a way that it could reduce the brain’s ability to control eating. 8 Additionally, a high-fat diet upsets the body clocks involved in appetite regulation.9

    Eating a sufficient amount of healthful fats increases satiety and provides essential fatty acids that our bodies do not make.

    When You Eat May Be As Important As What You Eat

    Our metabolism naturally slows down at night.  A study compared individuals who ate their lunch before 3 pm with those who ate lunch after 3 pm. Those who ate late lunch lost less weight and lost it more slowly than those who ate before 3 pm, even though their caloric intake and physical activities were similar.10 Eating late at night decreases your ability to burn fat in contrast to eating a good breakfast.10 Eating breakfast and lunch and fasting for 14 hours during the evening and night produce significant weight loss.11

    Eat Oatmeal or Cooked Whole Grains, Not Ready-To-Eat Cereals (RTECs)

    A study, contrasting an oatmeal breakfast to RTECs, found that consuming the oatmeal breakfast resulted in a greater increase in perception of fullness and a greater decrease in perception of hunger and desire to eat in the 4-hour period after breakfast when compared to consuming the RTEC breakfast.12

    Conclusion:

    Proper diet and sufficient exercise are important to successful weight management or loss. However, if you have clicked on the links within the article, you will see it includes so much more!

    1. Greger M. (2020). A Whole Food Plant-Based Diet Is Effective for Weight Loss: The Evidence. American journal of lifestyle medicine.14(5) 500-510. http://https ://doi.org/10.1177/1559827620912400[↩]
    2. Taylor & Francis. “Vegetarian diets almost twice as effective in reducing body weight, study finds.” ScienceDaily. ScienceDaily, 12 June 2017. http://<www.sciencedaily.com/releases/2017/06/170612094458.htm>[↩]
    3. <www.sciencedaily.com/releases/2017/06/170612094458.htm>[↩]
    4. Argonne National Laboratory. “Gut microbes affect circadian rhythms and metabolism in mice.” ScienceDaily. ScienceDaily, 3 August 2015. www.sciencedaily.com/releases/2015/08/150803212713.htm[↩]
    5. Barengolts E. Gut Microbiota, prebiotics, probiotics, and synbiotics in the management of obesity and prediabetes: Review of randomized controlled trials. Endocr Pract.2016 Oct; 22(10):1224-1234.[↩][↩]
    6. Chassaing B. Lack of soluble fiber drives diet-induced adiposity in mice. American Journal of Physiology – Gastrointestinal and Liver Physiology, 2015; 309 (7): G528.[↩]
    7. Society for the Study of Ingestive Behavior. “High fat diet changes gut microbe populations and brain’s ability to recognize fullness.” ScienceDaily. ScienceDaily, 7 July 2015. www.sciencedaily.com/releases/2015/07/150707212451.htm[↩]
    8. Cell Press. “Gut microbes signal to the brain when they’re full.” ScienceDaily. ScienceDaily, 24 November 2015. www.sciencedaily.com/releases/2015/11/151124143330.htm[↩]
    9. Northwestern University. “High-fat Diet Disrupts Body Clock.” ScienceDaily. ScienceDaily, 7 November http://<www.sciencedaily.com/releases/2007/11/071106133111.htm>[↩]
    10. Garaulet M, et al. FA. Timing of food intake predicts weight loss effectiveness. International Journal of Obesity. 2013; 37(4):604-11.[↩][↩]
    11. Peeke, P. M., et al.  (2021). Effect of time restricted eating on body weight and fasting glucose in participants with obesity: results of a randomized, controlled, virtual clinical trial. Nutrition & diabetes, 11(1), 6. https://doi.org/10.1038/s41387-021-00149-0 [↩]
    12. Rebello CJ. Acute Effect of Oatmeal on Subjective Measures of Appetite and Satiety Compared to a Ready-to-Eat Breakfast Cereal: A Randomized Crossover Trial. Journal of the American College of Nutrition, 2013; 32 (4): 272[↩]