Food For Thought

Saturday, 11 January 2025

The Glucose Debate: A Closer Look at Channel 4’s “Eat Smart – Secrets of the Glucose Goddess”

... especially when it matters!

Jessie Inchauspé, known as the Glucose Goddess, has taken her social-media-friendly science mainstream with a Channel 4 series. While making nutrition accessible is a commendable goal, oversimplifying complex concepts often sacrifices accuracy.

But how much of this is real science, and how much is just a rebrand of common sense?

I’ll do my best to break down some of the more relevant bits.

What’s Right About Food Order?

Food order strategies, like starting meals with fibre or protein, have shown benefits in managing blood sugar levels. But how relevant are they for the general population?

Studies show that doing things like eating fibre or protein before carbs has some scientific backing. (e.g., Shukla et al., Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care)

It can help with things like:

Reduce blood sugar spikes.
Lower post-meal insulin levels.
Potentially help with satiety and long-term blood sugar control.

For those managing metabolic disorders such as Type 2 Diabetes, this can be a useful tool. Indeed, this (and other studies) used test subjects with this condition.

The research (and their findings) are NOTHING new.

Is food order important for everyone else?

No.

For the average person, focusing on the following tends to yield more significant benefits:

Whole foods and balanced meals.
Regular movement (of any kind).
Consistent, sustainable habits over quick fixes.

Glucose Monitors

The Glucose Goddess often uses continuous glucose monitors (CGMs) to show blood sugar spikes, implying they’re harmful for everyone. However, here’s the reality:

For healthy individuals, blood sugar spikes are normal and harmless. Your body has insulin for a reason and manages these fluctuations with impressive precision. Suggesting otherwise risks unnecessary fear around normal food responses and creates a demand for CGMs where none exists.

That said, CGMs do have utility in specific populations. For example, research suggests they can be beneficial for athletes looking to optimize performance. A study in the Journal of Sports Sciences (McMahon et al., 2022) indicates that CGMs may help endurance athletes fine-tune carbohydrate timing and fuel utilisation during training and events.

This distinction is critical: while CGMs may offer actionable insights for athletes or those with specific metabolic disorders like Type 2 Diabetes, for the average healthy individual, they’re little more than an expensive gadget likely to create unnecessary anxiety.

If glucose monitors are discussed, context is key. Misusing them to amplify fear-based messaging around food choices not only lacks scientific grounding but also detracts from meaningful, evidence-based strategies for improving health.

Over-Simplified Solutions

Let’s examine one suggested on the first episode: squat while reaching for that cookie in the cupboard, which seems more like a gimmick than a meaningful solution.

Let’s contextualise this: Physical activity has long been known to improve glucose regulation. Dressing it up as a “hack” isn’t adding value, it’s marketing.

Preying on the Vulnerable

The show features individuals with severe metabolic challenges or highly unbalanced diets, framing their stories in ways that sometimes feel more exploitative than supportive. Instead of offering these individuals compassionate guidance, it glossed over their struggles and ignored the emotional impact of making major dietary changes.

When dietary advice is presented without empathy, it can unintentionally amplify feelings of guilt, shame, and inadequacy, especially for those already struggling with their relationship with food (the poor chap with Type 2 Diabetes for example).

Demonising specific foods, like chocolate, doesn’t solve the problem; it makes it worse. Food isn’t the enemy. Overcoming dietary challenges means working with people to understand their unique barriers and without blame.

Let’s address real-world barriers to healthier eating:

Affordability: Fresh, high-quality ingredients can be out of reach for many.
Food availability: Not everyone has access to diverse, nutrient-dense foods.
Cooking skills: Some lack the confidence or knowledge to prepare balanced meals.
Family dynamics: Is there support for change at home, or resistance?
Time: For busy individuals, fitting in meal prep can feel impossible.

Rather than addressing these real-world challenges, the show relies on oversimplified “hacks” that may alienate its audience further. True professionals understand that sustainable change requires meeting people where they are and offering realistic, compassionate solutions.

The Danger of Fear-Based Messaging

Fear-based nutrition advice often primes individuals to fear entire food groups or ingredients, potentially leading to orthorexia, an unhealthy obsession with "clean eating."

Research highlights this risk. A study published in Eating and Weight Disorders (Cena et al., 2019) discusses how media-driven dietary fears and pseudoscience contribute to orthorexia symptoms, particularly among vulnerable individuals exposed to restrictive food ideologies. Using glucose spikes as a bogeyman could inadvertently shift focus from balanced eating to unnecessary restriction.

For example, suggesting that normal blood sugar fluctuations are harmful may cause some people to fear consuming nutrient-dense foods like fruit or dairy, despite their overall benefits. This misplaced fear is not just scientifically unfounded but may increase stress around eating. Ironically, this has the potential to worsen metabolic health over time.

Instead of using fear, the focus should be on creating sustainable, evidence-based habits that celebrate diversity in food choices and promote a positive relationship with eating.

Scientific Missteps and Missed Context

One of the show’s biggest failings was its inability to provide proper scientific context around key concepts like glucose spikes, insulin responses, and gastric emptying: important topics for understanding metabolic health and weight loss. By oversimplifying or outright neglecting these areas, the programme missed an opportunity to educate its audience in a meaningful way.

For example, a viewer asked a seemingly straightforward question: “Is full-fat or low-fat dairy better?”

The response offered by the host was not just misleading—it was fundamentally incorrect. The claim went something like this:

“If you remove all the fat, then you have a higher sugar (lactose) content, and that's going to cause your blood sugar to spike.”

No, it doesn’t: Lactose levels are a fixed component of dairy products and do not increase when fat is removed. In fact, removing fat often results in a slight reduction in calorie content without affecting the carbohydrate composition of the product.

Of course, it’s important not to overlook the positive benefits full fat dairy has on the absorption of fat-soluble vitamins: A, D, E, and K, but that’s another story for another time.

Errors like this illustrate the risks of presenting oversimplified advice as authoritative, especially when it misrepresents fundamental nutritional science. While engaging TV and social media content thrives on soundbites, viewers deserve better than misinformation masquerading as expertise.

Why the Hype Works, and How to Stay Grounded

The Glucose Goddess taps into our love for quick, definitive answers. Nutrition is rarely black-and-white, and for most people, it’s not about “hacking” your body but learning to listen to and work with it. If you’re healthy, trust that your body knows how to manage blood sugar naturally. If you have specific health concerns, personalised advice is far more effective than following generic social media trends.

My Takeaway

This programme could have been an excellent opportunity to discuss healthy eating and lifestyle changes in a nuanced, evidence-based way. Instead, it sensationalises glucose and potentially demonises foods, risking harm to vulnerable individuals.

Where this could have been better:

Contextualise the science, not just the “what” but the “why.”
Address the psychological impact of dietary changes.
Recognise the barriers to healthy eating and offer realistic solutions.

Channel 4, you missed the mark on this one.

Wednesday, 4 December 2024

Sugar, the Ketogenic Diet, and Cancer: Untangling the Research

As a passionate Certified Nutritionist, I am deeply committed to researching and uncovering the popular myths that surround diet and disease. The world of nutrition can be overwhelming, especially when misinformation spreads quickly through media and social circles. My goal is to bring clarity to these topics, especially as they relate to serious health conditions such as cancer.

By the time this blog is published, I will have delivered a presentation on nutrition in cancer care, where I discussed how diet can influence cancer prevention, treatment, and recovery. In preparing for this talk, I remained observant to the fact that this whole topic was not in my particular area of expertise; however, equipped with the critical mindset learned from my time at Mac Nutrition University, I was compelled to delve deeper into common claims about sugar and the ketogenic diet, which have been touted in some circles as essential to cancer care. My aim is to answer the lingering questions many people have about these topics and, ultimately, to better inform the public with evidence-based insights.

The relationship between sugar, the ketogenic diet, and cancer has been a topic of significant interest and debate. While some claims oversimplify or misrepresent the science, there is genuine research exploring how diet impacts cancer metabolism. Here’s what we know based on current evidence.

Understanding the Warburg Effect

First identified by Otto Warburg in the 1920s, the Warburg Effect describes how cancer cells favour glycolysis, a less efficient process of energy production, even in the presence of oxygen. This metabolic shift enables cancer cells to rapidly generate the energy and molecular building blocks they need to proliferate.

Importantly, while glucose is a key player in this process, it is just one part of a larger metabolic puzzle. Cancer cells don’t rely solely on dietary sugar. Especially in instances whereby dietary sugar is restricted, cancer cells can also metabolise fats, amino acids, and other substrates, highlighting their metabolic flexibility.

Does Sugar Feed Cancer?

The claim that “sugar feeds cancer” is often misunderstood and/or misrepresented. All cells, including healthy ones, use glucose as a primary energy source. Glucose refers broadly to blood sugar derived from carbohydrates, whether from refined sugars, whole grains, or fruits. The idea that avoiding all sugar will "starve" cancer cells and beat cancer into submission is, regrettably, an oversimplification.

What we DO know, and what research shows, is that excessive intake of added sugars and refined carbohydrates can indirectly contribute to cancer risk by promoting obesity, insulin resistance, and chronic inflammation. These factors create a pro-cancer environment but are not direct causes of cancer cell growth.

What About the Ketogenic Diet?

The ketogenic diet, a high-fat, low-carbohydrate eating pattern, aims to shift the body into a state of ketosis, where fat-derived ketones are used for energy instead of glucose. Preclinical studies and early-phase clinical trials suggest that the ketogenic diet might slow tumor growth in some cancers by lowering glucose availability and insulin levels.

However, human data are limited. While small studies have shown promise, larger, controlled trials are needed to determine whether the ketogenic diet improves outcomes or complements standard cancer treatments. Adherence can also be a challenge for patients, and the diet may not be suitable for those with unintentional weight loss or malnutrition, which are common in cancer.

Current Recommendations

Leading cancer organizations, including the World Cancer Research Fund (WCRF), focus on overall dietary patterns rather than specific diets. Their recommendations emphasise:

Maintaining a healthy weight: Obesity is a known risk factor for multiple cancers.
Eating a plant-forward diet: A diet comprising 70% whole grains, fruits, vegetables, and legumes support overall health and may reduce cancer risk.
Limiting added sugars and refined carbohydrates: While not directly linked to cancer growth, these foods contribute to poor metabolic health.
Avoiding extremes: Radical diets like keto should only be explored under medical supervision, particularly for cancer patients.

These guidelines prioritise evidence-based, sustainable approaches over unproven claims.

The Role of Ongoing Research

Emerging research continues to explore the link between cancer metabolism and dietary interventions. For example:

Human cohort studies are examining the long-term effects of low-glycemic and ketogenic diets on cancer survival rates.
Investigations into cancer cell metabolism are uncovering new therapeutic targets, such as blocking enzymes involved in glycolysis.

While some findings are promising, they are not yet definitive, and extreme claims should be viewed critically.

Key Takeaways

Cancer metabolism is complex, and while sugar is a fuel for cancer cells, it is not the sole driver of their growth.
The ketogenic diet may hold potential in specific cancer contexts, but its efficacy and safety require further study.
Balanced, plant-rich diets remain the gold standard for cancer prevention and overall health.

For individuals with cancer, dietary changes should always be made in consultation with a healthcare team, including registered dietitians or certified nutritionists. Supporting overall metabolic health is a more effective approach than demonising individual nutrients.

Monday, 25 November 2024

Special Feature: Infantile Colic and FODMAPs: Could Your Diet Be the Key to Soothing Your Baby?

Welcome to this special feature about infantile colic and the link to a low-FODMAP diet for breast-feeding mothers. I am on the last module of my certification, to specialise in supporting IBS sufferers through a Low-FODMAP diet. I wasn't expecting to learn that a low-FODMAP diet may well have it's benefits beyond those for IBS sufferers. This is one of a few other areas where a Low-FODMAP diet may be helpful. Since infantile colic is so prevalent, I was keen to pull out the following information from my study module, and expand on it a little. I hope interested readers will find it of help.

____________________________________________________________

If your baby cries inconsolably despite your best efforts to comfort them, you’re not alone. Infantile colic affects up to 40% of babies, making it a stressful but common phase for many families. While this stage is temporary and not harmful in the long run, new research suggests that a maternal low-FODMAP diet may help soothe colic symptoms in breastfed babies.

What is Infantile Colic?

Colic is a condition where healthy babies cry or fuss excessively without an obvious cause. It often peaks around 6-8 weeks of age and usually resolves by 3-4 months. While colic doesn’t have long-term effects, it can be an emotional and physical challenge for parents during these early weeks.

Why Does It Happen?

No one knows exactly why colic happens, but some experts think it may be linked to normal developmental changes or mild gastrointestinal discomfort. A new area of interest is the role of FODMAPs—fermentable carbohydrates in a mother’s diet that may contribute to gasiness and tummy troubles in breastfed babies.

Could FODMAPs Be the Answer?

Monash University researchers explored whether a low-FODMAP diet in breastfeeding mothers could reduce crying in colicky babies. The study found:

Crying reduced by 32% when mothers followed a low-FODMAP diet for 10 days.
This was compared to a 20% reduction on a standard diet.

While the exact mechanism isn’t fully understood, this research offers a potential dietary strategy for parents to explore under professional guidance. If you’re considering a low-FODMAP diet, consult a healthcare professional to ensure your nutritional needs are met.

When to See a Doctor

While colic is self-resolving, some crying could indicate a medical issue. Speak to your doctor if your baby has:

Sudden, severe crying or irritability.
Fever, persistent vomiting, or diarrhea.
Blood in stools or poor weight gain.

These symptoms could point to conditions like gastroesophageal reflux disease (GERD), cow’s milk protein allergy, or infections that need attention.

Practical Tips for Parents

Caring for a colicky baby can be exhausting. These strategies can help:

For You:

Rest while your baby sleeps.
Share responsibilities with your partner or support network.
Seek help if you’re feeling overwhelmed—post-natal depression is common and treatable.

For Babies:

Use gentle rocking, baby massage, or soothing sounds to calm them.
Keep feeding and sleep patterns consistent.
Create a low-stimulation environment with soft lighting and minimal noise.

What Not to Do

Some remedies often recommended for colic aren’t backed by science and may even be harmful. These include:

Herbal teas: They can displace nutrients or pass harmful compounds into breast milk.
Switching to soy formula: Unless your baby has a diagnosed cow’s milk protein allergy, this is unlikely to help.
Stopping breastfeeding: Breast milk remains the best option for your baby’s nutrition.

Instead, focus on strategies supported by evidence, like trying a probiotic containing Lactobacillus reuteri DSM17938, which has shown promise in exclusively breastfed babies under 3 months.

A Reassuring Note for Parents

You’re not alone, and you’re doing an amazing job. Colic may feel overwhelming, but it’s temporary. With support, patience, and the right strategies, this stage will pass.

Friday, 18 October 2024

The Alkaline Diet: Where It Misses the Mark — and Why It's Downright Dangerous

When preparing to give a talk on The Importance of Nutrition for Cancer, I felt it was essential to clear up the confusion between fact and fiction, especially regarding popular myths about how diet impacts cancer prevention or treatment. One myth that particularly stands out is the Alkaline Diet, or which you might have seen peddled as “The pH Miracle Diet”. This diet has been linked to dangerous practices, so I wanted to take a closer look and share the truth.

This is one of the reasons I pursued nutrition: to be part of an evidence-based community, steering people away from potentially harmful advice. I hope this blog encourages you to think critically about the health information you come across and to feel more confident in making decisions based on solid evidence.

Thank you for reading, and much love.

======

When it comes to nutrition and cancer, misinformation is everywhere. One of the most persistent myths out there is the so-called Alkaline Diet, which claims that by eating alkaline foods and avoiding acidic ones, you can change the pH of your body to prevent, treat, or even cure cancer. It sounds like a straightforward solution, but that’s exactly what makes it so dangerous — it’s based on pseudoscience.

What Is the Alkaline Diet?

The premise of the Alkaline Diet is that the foods we eat influence our body’s pH levels. Advocates suggest that by avoiding "acid-forming" foods (like meat, dairy, and grains) and eating more "alkaline-forming" foods (like fruits, vegetables, and nuts), you can shift your body’s pH to a more alkaline state, which they claim is hostile to cancer cells.

But here’s the kicker: your body’s pH doesn’t work that way.

The Body’s Incredible Ability to Self-Regulate

The human body is a self-regulating machine. Your blood pH is tightly controlled and remains within a very narrow range (around 7.35-7.45). If it veers outside of this, it can lead to severe illness or even death. The idea that food could significantly alter your blood pH is simply false. The body has mechanisms in place, like breathing and kidney function, to keep pH stable — regardless of what you eat.

While certain foods can temporarily change the pH of your urine, this has nothing to do with altering your overall body pH. In fact, the kidneys do most of the work to eliminate excess acids or bases, ensuring that your blood remains in a safe range.

The Misleading Cancer Claims

The Alkaline Diet gained traction largely due to misunderstandings around cancer research, especially how cancer cells grow. Proponents often cite that cancer thrives in an acidic environment, but this takes the science out of context.

Yes, tumors tend to produce an acidic environment locally due to their rapid growth, but this acidity is a result of cancer rather than a cause. More importantly, the pH of the tumor’s environment is not something you can influence by what you eat. The body’s buffering systems keep your blood pH stable, meaning the diet’s purported anti-cancer effects are entirely misplaced.

The Robert O. Young Scandal: A Cautionary Tale

One of the most prominent figures behind the Alkaline Diet is Robert O. Young, a man who built an entire empire around these false claims. He sold books, supplements, and even ran a clinic where desperate cancer patients sought treatment. However, Young was sentenced to prison for practicing medicine without a license, and it came to light that his PhD was bought from a diploma mill. One tragic case was that of a young woman with breast cancer who spent thousands on his treatments, only to die under his care. Her family later sued him, and her case serves as a heartbreaking reminder of why misinformation like this is so dangerous.

Source: BBC News, 2017

Why It’s Not Just Wrong — It’s Dangerous

The real harm of the Alkaline Diet is not just that it’s based on faulty science, but that it distracts people from evidence-based treatments. By promoting the idea that you can "alkalize" your body to fight cancer, proponents of this diet often encourage patients to abandon or delay proven therapies like chemotherapy or radiation. For people with cancer, time is critical, and delaying treatment in favour of an unproven and ineffective diet could have fatal consequences. And, we already know that this has tragically happened.

Beyond that, the diet is restrictive. By eliminating whole food groups, like grains and dairy, it could lead to nutrient deficiencies over time. And while the focus on fruits and vegetables is positive, it should never be done at the cost of neglecting a balanced, varied diet.

Critical Thinking and the Dangers of Internet "Experts"

In a world where anyone can present themselves as an expert, it’s crucial to think critically about where you get your information. Just because someone is wearing a stethoscope on TikTok or Instagram, it doesn’t mean they’re qualified to give medical advice. Always seek information from credible sources — registered dietitians, certified nutritionists, and medical professionals with legitimate qualifications.

Remember, if something sounds too good to be true, it probably is. Cancer is complex, and while nutrition plays an important role in overall health and recovery, there’s no diet that can act as a magic cure. We need to stop looking for shortcuts and instead focus on well-researched, evidence-based approaches.

A Healthier Approach to Nutrition

Instead of following diets based on misinformation, focus on balanced eating. A diet rich in whole foods like fruits, vegetables, whole grains, and lean proteins can support your overall health and help you feel your best, whether you're preventing illness or recovering from it.

Rather than demonizing certain foods as "acidic" or "alkaline," it’s far more helpful to look at nutrition holistically. Aim to nourish your body with a variety of foods, and don’t stress about what you can’t control. What you can control is making healthy choices that are sustainable and enjoyable for the long term.

That said, it’s also important that you are listened to, and I will always open my ears to any client’s concerns. Some dietary changes are safe to experiment with, just NOT ideally while you’re on the road to beating cancer. Such things can wait for your recovery and beyond.

Conclusion: Think Critically, Eat Wisely

The Alkaline Diet is a prime example of how misinformation can mislead even the most well-meaning people. It’s not just a harmless fad; it’s a dangerous distraction from real medical care. As always, be skeptical of anyone promising simple fixes to complex problems like cancer. Focus on evidence-based nutrition and lifestyle choices, and don’t be afraid to ask questions or seek advice from qualified professionals.

And, be warned:

It’s scandalous that despite the serious consequences of his actions, figures like Robert Young remain active in the health space, perpetuating dangerous myths. This serves as a stark reminder of the importance of critically evaluating health claims and seeking evidence-based guidance in our nutrition and wellness journeys.

Tuesday, 1 October 2024

Unconditional Permission To Eat (UPTE): What It Really Means and Why It’s Key to Your Weekend (and Everyday) Eating

Unconditional Permission to Eat (UPTE) originated within the framework of Intuitive Eating, a concept introduced by dietitians Evelyn Tribole and Elyse Resch in their 1995 book "Intuitive Eating: A Revolutionary Program That Works." The idea behind UPTE is to break free from restrictive dieting rules that often lead to disordered eating patterns, such as guilt around certain foods and cycles of restriction and bingeing. UPTE encourages a healthier relationship with food by promoting trust in your body’s hunger and fullness cues, thereby fostering a more sustainable approach to eating.

Though UPTE was initially developed to address issues related to eating disorders, it has gained wider recognition as a helpful principle for anyone seeking to improve their relationship with food. By allowing yourself permission to eat all types of food without guilt, it encourages moderation and balance, ultimately preventing negative food relationships and the harmful mindset of food as "good" or "bad."

This principle has now expanded to serve as a preventative measure against disordered eating, offering a non-restrictive, balanced approach to long-term nutrition.

UPTE encourages you to allow yourself to eat all foods—without labeling them as good or bad, or setting strict limits on them. This doesn’t mean eating endlessly or without awareness; instead, it’s about rejecting rigid food rules and embracing a mindset that prioritises balance and self-compassion.

The idea here is that when food becomes less of a “forbidden fruit,” it loses its power. Instead of bingeing or overeating, you’re more likely to find a peaceful balance with food choices. In short: UPTE means you’re in charge of your eating, not your restrictive mindset.

Breaking the Binge-Restrict Cycle

Many people struggle with a vicious cycle: restricting food during the week, followed by weekend binges when cravings spiral out of control. This is where UPTE shines—it helps break the binge-restrict pattern.

When you give yourself permission to eat all foods, you eliminate the “scarcity mindset” that makes indulgent foods feel irresistible once they're allowed. Instead of swinging between deprivation and overindulgence, UPTE guides you to a more balanced approach. The weekend no longer feels like an all-or-nothing battle with food, but rather a time to nourish yourself just like any other day.

UPTE and Weekend Eating: A Perfect Match

So, how does this look in practice, particularly over the weekend? Let’s explore how UPTE can help you navigate those days when you’re more likely to eat out, celebrate, or relax:

Let Go of Guilt: Did you have a slice of cake at your friend’s gathering? Enjoy it, guilt-free! By recognising that no single meal will “ruin” your healthy eating, you free yourself from unnecessary stress and mental burden.
Tune Into Hunger Cues: Instead of eating because it’s a ‘cheat day’ or because the diet starts Monday, listen to your hunger and fullness cues. Are you actually hungry, or are you eating because food is available? Let your body guide you. (Incidentally, I absolutely won't let my clients punish themselves by using 'cheat day' to describe their indulgences!)
Enjoy the Moment: Food is social, pleasurable, and meant to be enjoyed. Whether it’s brunch with friends or a family barbecue, enjoy the experience without the stress of overthinking each bite.
Remember Moderation: With UPTE, you can absolutely indulge in the foods you love. But by tuning in to your hunger and fullness signals, you’ll also know when to stop. Moderation becomes something that feels natural rather than forced.

Why a Balanced Approach is Best for Long-Term Success

It’s important to note that any diet—whether it’s Keto, Paleo, or low-fat—can work for short-term goals. However, strict diets aren’t always sustainable for the long term. UPTE helps you create a sustainable approach by focusing on balance, flexibility, and variety, which are essential for maintaining health and enjoyment over time.

When you meet your goals, a more balanced approach is easier to maintain. You’re no longer confined by rigid rules but instead have the tools to choose foods that make you feel good, fuel your body, and satisfy your mind.

What UPTE Isn’t: It’s Not a Free Pass to Overeat

It’s worth stressing that Unconditional Permission to Eat doesn’t mean giving up on healthy eating habits. It’s not about eating in excess or disregarding your body’s needs. Rather, it’s about trusting yourself and your body to make food decisions that align with your overall health goals, while letting go of food-related guilt.

If you do overeat on occasion, UPTE teaches you to forgive yourself and move on—because one meal doesn’t define your health journey. The key is compassion over criticism.

Final Thoughts

Unconditional Permission to Eat gives you the freedom to enjoy food without guilt while also tuning into what your body truly needs. Whether it’s a weekend dinner out or a weekday snack, the goal is to honor your hunger, eat with satisfaction, and trust your body’s wisdom.

Next time you feel bad for enjoying yourself over the weekend? Firstly, I say: "Really, try NOT to!" It’s okay. You can start afresh anytime. UPTE helps you embrace the flow of life, where food fits in naturally, without unnecessary restrictions.

My philosophy, when working with clients, is that they are in charge. We'll talk about concepts of UPTE and intuitive eating (mindful eating) regardless of whether their goals are to lose weight, or just eat healthier. Having had the benefit of studying with Mac Nutrition (MNU), where eating disorders was lectured, I know how to spot 'red flags' that might lead me to admit when something could be out of my scope of practice. In the event this should happen, I will always help a client find the right counselling, if I believe they might be bordering on/have an eating disorder. For most, hopefully, that won't be necessary. It's simply a matter of learning to put UPTE into practice thereby stopping escalation in its tracks.

Saturday, 31 August 2024

Weight Loss Jabs: Understanding the Facts and Finding Balance

Weight loss jabs are creating quite a stir right now. Originally developed for managing Type 2 Diabetes, these medications have surged in demand as weight loss aids for the wider public. This growing interest is fueled by celebrity endorsements as well as the fitness and weight loss industry.

As a nutritionist and coach, I want to provide a balanced perspective on this hotly debated topic, focusing on what these drugs do, their intended uses, and whether they should be considered as part of a broader weight management plan.

I’ll just point out before I begin: I’m no expert; however, my studies with Mac Nutrition Uni equipped me with a critical and researching mind. So, I’ll try and put that to good use here.

What Are Weight Loss Drugs and How Do They Work?

Several medications are now being discussed as weight loss options, but they were primarily designed for managing Type 2 Diabetes. Here are the main ones to know:

Ozempic (Semaglutide): Originally approved by the FDA for blood sugar control in Type 2 Diabetes, Ozempic has gained attention for its side effect of modest weight loss. It works as a GLP-1 receptor agonist, mimicking a natural hormone that influences blood sugar regulation, appetite, and digestion. It slows down how quickly the stomach empties, which can make you feel fuller longer and may help reduce calorie intake.

Wegovy (Semaglutide at a Higher Dose): Wegovy is another medication that contains the same active ingredient as Ozempic (semaglutide), but at a higher dose. Unlike Ozempic, Wegovy is specifically FDA-approved for chronic weight management in adults with obesity or those with a weight-related condition, such as hypertension or high cholesterol. It helps with weight loss by reducing appetite and energy intake, similar to Ozempic.

Mounjaro (Tirzepatide): Another newer medication that is gaining traction for both Type 2 Diabetes management and weight loss. It acts on two different hormone pathways (GLP-1 and GIP) to help improve blood sugar levels and reduce appetite.

Do These Drugs Really Help with Weight Loss?

Studies have shown that these medications can lead to weight loss, especially when used in conjunction with lifestyle changes like diet and exercise. For example:

Research on Ozempic and Wegovy indicates that they can lead to significant weight loss in many patients. Some studies have shown an average of 10-15% body weight reduction in people taking Wegovy over a year, while Ozempic users may experience a more modest reduction.

However, these effects can plateau over time, and weight regain is likely if the medication is stopped. This is a key consideration for anyone thinking of using these medications solely for weight loss.

Are There Long-Term Studies on These Medications?

The long-term safety of these medications for weight loss, especially in non-diabetic patients, is still under investigation. Here are a few points to keep in mind:

Current Studies: Most of the studies conducted so far have focused on the use of these drugs for diabetes management, with weight loss as a secondary outcome. There is limited research on their long-term safety and effectiveness specifically for weight loss in people without diabetes.

Potential Side Effects: Common side effects include nausea, vomiting, diarrhea, and in some cases, more severe gastrointestinal issues.

Off-Label Use: Some doctors are prescribing these drugs for weight loss in people without diabetes. While this can be beneficial in certain situations, there is also a risk of drug shortages for patients who need these medications for diabetes management.

A Balanced Approach: My Take as a Nutritionist and Coach

While these medications can offer benefits, they are not a one-size-fits-all solution. Here’s how I approach this topic with my clients:

Open Dialogue: If you're considering weight loss drugs, I encourage a thorough discussion about their potential benefits and risks. Understanding the science behind how they work, their intended uses, and their limitations is crucial.
Holistic Weight Management: I firmly believe that effective weight loss and weight management involve more than just medication. They require a multi-faceted approach, including a balanced diet, regular exercise, stress management, and adequate sleep. Medications may play a role for some people, but they should be part of a broader lifestyle strategy.
Personalised Guidance: Each person's journey is unique, and provided you have clearance from your GP/Healthcare Provider, I then aim to provide personalised guidance that aligns with your health goals and medical history. If you are taking or considering these medications, I am here to support you with comprehensive coaching that addresses all aspects of your health and well-being.

Conclusion: The Right Choice for You

Weight loss drugs like Ozempic, Wegovy, and Mounjaro are promising tools, but they should be used responsibly and in the right context. If you're thinking about these options, I’m open to having a conversation to ensure you're well-informed and prepared to make the best choice for your body and your goals.

Remember: Sustainable weight loss comes from understanding and addressing the many factors that influence our health—not from relying on a single solution.

Important: Not surprisingly, there have been warnings issued about the availability of fake versions of weight loss drugs coming onto the market, especially as prescription versions are threatened to be in short supply (Pharmacists warn overfake weight loss jabs (bbc.com). It should go without saying, therefore, that if you are considering this route for weight loss treatment, I strongly urge you to speak with your healthcare practitioner first. Don't be tempted to buy products online, especially if they are advertised at a low cost. This is a DEFINITE red flag and you should avoid parting with your money. You could be wasting that money, and jeopardising your health!

Wednesday, 21 August 2024

Beyond the Numbers: Understanding the Real Factors Behind Weight Fluctuations

I did a social media post on this topic recently for my followers (head over to my Insta profile beverleyforbesnutrition if you want the shorter version! This blog, however, expands the topic a little bit and adds one or two more factors that I didn't include before.

Before diving in, I could shorten this blog to just this: The reason you're not losing weight is because YOU'RE.NOT.IN.A.CALORIE.DEFICIT! While that may seem like stating the obvious, and, before I get thumped .... I know it's not particularly helpful and CERTAINLY not motivating, and it's my job to motivate my clients. So, while calories DO matter, here are some key factors that influence the scale and why you shouldn't stress over daily weight changes.

So, when it comes to tracking your health and fitness progress, many people focus on the number they see on the scale. But weight is a complex measurement, influenced by various factors that can fluctuate daily. While the scale provides some useful information, it's important to understand what it really tells you—and what it doesn't.

Hydration

Water makes up about 60% of your body weight, so it's no surprise that hydration levels can cause weight fluctuations. When you're dehydrated, your body holds onto water to maintain balance, which can increase your weight temporarily. On the other hand, drinking a lot of water can also add weight, but this is also temporary and doesn't reflect fat gain or loss.

Tip: Drink a decent-sized glass of water first thing in the morning and then sip throughout the day to stay hydrated, but avoid over consuming fluids right before weighing yourself. Aim for consistency in your hydration habits, as this can help reduce daily fluctuations caused by water retention.

Food Volume

The food you eat can temporarily increase your weight simply because of its volume. High-fibre foods, which are great for digestion, as well as acting as prebiotics for your bowl health, take longer to pass through your system and can add temporary weight. Remember, the number on the scale may go up after a meal, but this doesn’t mean you've gained fat.

A client once remarked how could it have been possible that their weight had increased by 2-pounds the morning after eating "only" a large salad for dinner. Understanding that this was just the weight of the food digesting helped them avoid unnecessary worry.

Muscle Mass

Building muscle through strength training is a positive change for your body, but it can affect the scale in unexpected ways. Muscle is denser than fat, meaning it takes up less space but weighs more per volume. As you build muscle, you might see the scale go up even as your body becomes leaner and stronger. This is why the scale alone isn't the best indicator of progress, especially for those (such as Yours Truly!) engaging in strength training.

Tip: Consider seeking professional body composition analysis rather than relying solely on weight. (I'll be adding this to my repertoire after February 2025),

Exercise

Exercise, especially when it involves strength training, can cause temporary weight gain due to muscle repair and glycogen storage. When you exercise, your muscles store more glycogen for energy, which binds with water and can lead to an increase in weight. Additionally, exercise-induced inflammation can cause water retention as your muscles recover. This is a positive sign of progress and not something to stress about!

Tip: Focus on performance goals, like lifting heavier weights or running faster, rather than just the number on the scale.

Stress

Stress triggers the release of cortisol, a hormone that can cause your body to retain water. This can lead to temporary weight gain. But, before you head off screaming into the night: "IT'S BECAUSE OF MY CORTISOL!", hold it right there: Cortisol itself is not the demon here. Cortisol has many functions in the body but most think of it as the 'stress' hormone. Cortisol does not prevent fat loss, but chronic stress can lead to poor eating habits and lower physical activity, and it's these factors can lead to weight gain. There is much misleading information about the relationship between cortisol and weight management. The real importance is investigating underlying causes of elevated cortisol. Buying into some influencer's 'Eat-This-To-Lower-Your-Cortisol-Levels' programme, or purchasing some pedlar's supposed magic pill, is not the answer.

Tip: Incorporate stress-relief practices into your daily routine, such as yoga or deep breathing exercises.

Sleep

Poor sleep doesn’t just make you feel groggy—it can also impact your metabolism and lead to weight gain. When you’re sleep-deprived, your body produces more ghrelin (the hunger hormone) and less leptin (the hormone that signals fullness), leading to increased appetite and potential weight gain.

Tip: Maintain a consistent sleep schedule, even on weekends, to support your overall health and weight management.

Hormones

Hormonal changes, particularly in women over 50 experiencing menopause, can lead to weight fluctuations. During menopause, decreased estrogen levels can cause the body to store more fat, particularly around the abdomen. In reality, this is more about fat redistribution, than fat gain however. Men also experience hormonal changes as they age, such as decreased testosterone, which can slow metabolism and increase fat storage.

Tip: Keep in mind that hormonal fluctuations are normal. Focus on a balanced diet, regular physical activity and stress management. Be patient with yourself and seek support if you’re finding these changes particularly difficult to manage.

Sodium Intake

High sodium intake can cause your body to retain water, leading to a temporary increase in weight. Processed foods, restaurant meals, and even some seemingly healthy foods like canned soups can be high in sodium, which can skew your weight.

Tip: Opt for fresh, whole foods and use herbs and spices instead of salt to add flavour to your meals. Reducing your sodium intake is also beneficial for your heart health and stroke risk reduction.

Digestion

Your digestive system plays a key role in daily weight fluctuations. Factors like bowel regularity, gut health, and even the time of day can affect what the scale shows. Regular bowel movements help keep your weight stable, while constipation can cause a temporary increase.

Tip: Incorporating fibre-rich foods, staying hydrated, and maintaining a balanced diet can promote regular digestion. If you're prone to digestive issues like bloating or constipation (IBS), consider tracking how certain foods affect you and making adjustments accordingly.

Alcohol

OK, don't shoot the Messenger!: Alcohol not only adds empty calories but also disrupts metabolism and can cause water retention. It also impacts the liver which prioritises processing alcohol over other metabolic functions, potentially leading to fat storage.

A night of drinking and a weight 'spike' the next morning wouldn't be due to fat gain, but rather alcohol-induced water retention and the high-calorie content of drinks.

Tip: Drink a glass of water between alcoholic drinks to stay hydrated and reduce overall consumption.

Carbs

Don’t fear carbs—they’re essential for energy. Just remember that increased carb intake can lead to temporary water retention, so don’t panic if you see the scale go up slightly after a carb-heavy meal. So, before any Keto zealots try to convince you otherwise, your weight gain after eating carbs isn't fat, it's water weight.

Tip: Pair carbs with protein and healthy fats to stabilize blood sugar levels and reduce water. Focus on quality carbs like whole grains, fruits, and vegetables, and remember that carbs are necessary for fueling your body, especially if you’re active.

So, there you have it: while the scale is just one of many tools you can use to track your progress, understanding the various factors that influence your weight can help you interpret the numbers more accurately and avoid unnecessary stress.

Note on Weighing Yourself:

Timing: The best time to weigh yourself is first thing in the morning, after you’ve used the bathroom and before eating or drinking anything.
Consistency: If you must weight yourself, try to do this once a week rather than daily to avoid getting caught up in the normal day-to-day fluctuations.
Focus on Trends: Look for long-term trends in your weight rather than focusing on the daily numbers. This gives you a more accurate picture of your progress.

My favourite piece of advice that I give to my clients is this: Instead of focusing solely on the scale, pay attention to how your clothes fit, how strong you feel, and other non-scale victories.