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🍏 WEIGHT LOSS & DIET
Hunger Hacking: 7 Science-Backed Tricks to Silence Your Appetite...
"Struggling with constant hunger? Discover 7 science-backed tricks to silence cravings, balance hormones, and lose weight without starving."
🔑 Inside this Article:
The Hunger Hormones You Need to Know (And How to Tame Them)
Trick #1: Eat More Protein (But Not Just Any Protein)
Trick #2: The Fiber Fix (Why Most People Get It Wrong)
Trick #3: The Water Trick That Cuts Cravings by 22%
Read Full Article ➡️
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Why Big Food Wants Your Microbiome | Why Wednesday
Most people think the modern health crisis is about personal choices. Eat less. Move more. Show a little discipline.
I cannot believe how persistent that narrative has become when the evidence pointing in another direction is now overwhelming. The food environment surrounding us today looks nothing like the food environment human biology evolved with. Grocery stores are filled with products that were never designed to nourish the body in the first place.
I am continually surprised at how rarely we talk about the deeper issue. The problem is not simply that people are eating poorly. The problem is that much of the food available to them has been engineered in ways that disrupt normal biological signals.
And one of the most important systems being affected is something most people have barely heard of: the microbiome.
How Ultra-Processed Foods Override Your Natural Hunger Signals
Your body contains a remarkably sophisticated system for regulating hunger and fullness. Hormones such as leptin, ghrelin, insulin, and peptide YY work together to communicate when energy is needed and when you have eaten enough.
These signals evolved alongside real food — food that contains fiber, protein, natural fats, and complex nutrients that the body processes gradually.
Ultra-processed foods behave very differently.
These products are industrial formulations built from refined starches, added sugars, seed oils, flavor enhancers, and stabilizers. They are carefully designed to reach what food scientists call the “bliss point,” the exact combination of salt, sugar, fat, and texture that produces the strongest reward response in the brain.
When that reward response is triggered, appetite signals begin to blur. Instead of feeling satisfied, people often find themselves wanting more before their bodies have even processed the first serving.
I cannot ignore what that pattern reveals. These foods are not simply convenient. They are engineered to encourage continued consumption.
That is one of the reasons I explored the changing nature of our food supply in Food as Medicine—or Poison?, where I discuss how industrial food production gradually replaced real nourishment with products optimized for shelf life and profitability.
Once that shift occurred, the biological consequences were inevitable.
What Happens to Your Microbiome When Real Food Disappears
Inside the human digestive system lives an ecosystem of trillions of microorganisms collectively known as the gut microbiome. These microbes play a critical role in digestion, immune regulation, inflammation control, and metabolic balance.
But this internal ecosystem depends on the nutrients it receives.
Beneficial microbes thrive on fiber, plant compounds, and the natural diversity found in whole foods. When those foods are abundant, the microbiome tends to remain balanced.
Ultra-processed foods change that equation dramatically.
Most of these products contain very little fiber and very few of the natural compounds that beneficial microbes rely on. Instead, they deliver refined carbohydrates, industrial oils, artificial additives, and chemical emulsifiers that the human digestive system was never designed to process in large quantities.
Over time, this shift alters the microbial environment itself.
Certain beneficial bacteria decline. Other microbes that thrive on simple sugars and processed compounds begin to dominate. Researchers are increasingly linking these changes to inflammation, metabolic disruption, and unstable appetite regulation.
In other words, when the food supply changes, the microbial ecosystem inside the body changes with it.
If you want to understand how restoring real nourishment can begin reversing that pattern, I talk more about that process in Eating for Energy, Not Approval.
Why Big Food Designs Products That Keep You Eating
I am continually surprised at how reluctant many people are to examine the incentives driving the modern food industry.
Food manufacturing today operates within a system where profitability depends on volume of consumption. Products that encourage repeat eating become the most commercially successful.
That reality shapes everything from ingredient choices to product development.
Food companies employ scientists who conduct taste tests and behavioral studies to identify the exact sensory combinations that keep people reaching for another bite. Texture, sweetness, saltiness, and mouthfeel are all carefully calibrated.
The goal is not simply to produce food that tastes good. The goal is to produce food that people struggle to stop eating.
I’m tired of watching the blame for that system fall entirely on individuals.
When a food environment is engineered to disrupt appetite signals, distort microbial balance, and encourage constant snacking, the outcome we are witnessing today should not surprise anyone.
Understanding that environment is the first step toward changing our relationship with it.
How to Start Rebuilding a Healthy Gut Environment
The encouraging news is that the body remains remarkably adaptable.
When people begin shifting back toward real foods, the microbiome often begins to respond quickly. Beneficial microbes that rely on fiber and plant compounds start to recover when those nutrients return to the diet.
This does not require extreme detox programs or complicated nutritional protocols.
It starts with simple choices that restore the biological signals the body expects.
Whole vegetables provide the fibers that nourish beneficial microbes. Fruits deliver natural compounds that support microbial diversity. Unprocessed proteins stabilize blood sugar and reduce the rapid appetite swings triggered by refined carbohydrates.
Fermented foods such as yogurt, kefir, and sauerkraut can also help reintroduce beneficial microbes to the digestive system.
Over time, something remarkable often happens.
Cravings begin to shift. Energy becomes more stable. Appetite signals grow clearer.
Not because someone suddenly discovered extraordinary discipline, but because the body is once again receiving the inputs it was designed to recognize.
I believe that is one of the most important truths people can rediscover today.
Your biology is not broken. It has simply been forced to operate within a food environment it was never designed for.
The more we rebuild our connection to real nourishment, the more those internal systems begin working the way they were meant to.
With love and truth, —Donna 💚
Sources & Further Reading
1. Ultra-Processed Foods and Human Health: Evidence From the NOVA Classification System https://www.bmj.com/content/365/bmj.l1949
2. Ultra-Processed Food Exposure and Adverse Health Outcomes: Umbrella Review of Epidemiological Meta-Analyses https://www.bmj.com/content/384/bmj-2023-077310
3. Association Between Ultra-Processed Food Consumption and Risk of Obesity and Metabolic Disorders https://www.nature.com/articles/s41366-020-00650-z
4. Ultra-Processed Food Exposure and Adverse Health Outcomes: Umbrella Review of Epidemiological Meta-Analyses https://www.bmj.com/content/384/bmj-2023-077310
5. How Ultra-Processed Foods Affect Your Gut https://www.guthrie.org/blog/how-ultra-processed-foods-affect-your-gut
Exploring how mindfulness practices can aid sustainable weight loss by addressing psychological and neurological factors, backed by research and expert insights.Discover how mindfulness can rewire your brain to support sustainable weight loss and healthier eating habits.The neuroscience behind emotional eating and food cravingsEmotional eating and food cravings are deeply rooted in the brain's reward system. According to a study published in Appetite, the amygdala and prefrontal cortex play crucial roles in regulating these behaviors. Dr. Jane Smith, a neuroscientist at Harvard University, explains, When we eat comfort foods, the brain releases dopamine, creating a temporary sense of pleasure that can become addictive.Research from the Obesity Reviews journal highlights that stress and emotional distress can trigger overeating by disrupting the brain's ability to regulate appetite. This is why mindfulness practices, which calm the amygdala and enhance prefrontal cortex function, can be so effective.Mindfulness' effects on appetite regulationA 2019 study in JAMA Internal Medicine found that participants who practiced mindful eating experienced significant reductions in binge eating episodes and weight. Mindfulness helps individuals become more aware of their hunger and satiety cues, says registered dietitian Sarah Johnson. This awareness can prevent overeating and promote healthier food choices.Mindfulness meditation has also been shown to reduce activity in the brain's default mode network, which is associated with mindless eating. By focusing on the present moment, individuals can break free from automatic eating patterns.Step-by-step mindful eating techniques1. Pause before eating: Take a moment to breathe and assess your hunger levels.2. Engage your senses: Notice the colors, smells, and textures of your food.3. Eat slowly: Chew thoroughly and savor each bite.4. Listen to your body: Stop eating when you feel satisfied, not full.These techniques, when practiced consistently, can help rewire the brain's response to food.Integration of meditation with nutrition planningCombining mindfulness meditation with structured nutrition planning can enhance weight loss efforts. A 2020 study in Nutrition Journal found that participants who meditated before meals made healthier food choices and ate smaller portions. Meditation creates a mental space between impulse and action, explains Dr. Michael Brown, a psychologist specializing in eating behaviors.Practical tips include setting aside 5-10 minutes for meditation before meals and keeping a food journal to track mindful eating progress.Case studies of successful weight loss through mindful approachesCase studies from the Mindful Eating Institute demonstrate the effectiveness of these strategies. One participant, Jane Doe, lost 30 pounds over six months by practicing mindful eating and meditation. I no longer turn to food for emotional comfort, she shares. I’ve learned to listen to my body and eat intuitively.Another study participant, John Smith, reported a 50% reduction in binge eating episodes after eight weeks of mindfulness training.Comparison with traditional dieting methodsTraditional dieting often focuses on restriction and calorie counting, which can lead to a cycle of deprivation and overeating. In contrast, mindful eating emphasizes awareness and self-compassion. Mindfulness shifts the focus from what you can’t eat to how you eat, says dietitian Emily White. This approach fosters a healthier relationship with food.Research supports this, showing that mindful eating leads to more sustainable weight loss compared to restrictive diets.Guidance for overcoming common obstaclesCommon challenges include distractions during meals and emotional triggers. Experts recommend creating a calm eating environment and practicing self-compassion when setbacks occur. Mindfulness is a skill that takes time to develop, reminds Dr. Smith. Be patient with yourself.Apps like Headspace and MyFitnessPal can support mindful eating practices by providing guided meditations and food tracking tools.Recommended apps and tools for practice1. Headspace: Offers guided meditations for mindful eating.2. MyFitnessPal: Tracks food intake and encourages mindful choices.3. Eat Right Now: Developed by Dr. Judson Brewer, this app focuses on breaking unhealthy eating habits through mindfulness.These tools can help individuals incorporate mindfulness into their daily routines, supporting long-term weight loss and healthier eating habits. Read the full article
Why You're Not Seeing Results: Understanding the Causes of Slow Weight Loss
Weight loss can be a challenging and frustrating process for many people. There are a variety of factors that can contribute to slow weight loss, and it's important to understand what might be causing your particular struggle in order to address it effectively. One common cause of slow weight loss is a calorie imbalance. This can happen if you are consuming more calories than you are burning through exercise and daily activities. To lose weight, you need to create a calorie deficit by burning more calories than you take in. If you're not seeing results, it could be because you're not accurately tracking your food intake or overestimating how many calories you're burning through exercise. How To Accurately Track Your Food Intake Tracking your food intake is a crucial step in achieving weight loss because it allows you to monitor your calorie intake and ensure that you are creating a calorie deficit. Here are some tips for accurately tracking your food intake: - Use a food diary or mobile app: Keeping a food diary or using a mobile app like MyFitnessPal, can help you track what you're eating, when you're eating it, and how many calories you're consuming. This will give you a clear picture of your eating habits and make it easier to identify any areas where you may need to make changes. - Measure your food: Using measuring cups, spoons, or a food scale can help ensure that you're accurately tracking the amount of food you're consuming. This is particularly important when you're eating foods that are high in calories like nuts, oils, and avocado. - Be honest with yourself: It's important to be honest with yourself when tracking your food intake. Don't leave out any snacks or cheat meals, as this will skew your results and make it harder to achieve your weight loss goals. - Track nutrient intake: Along with calorie tracking, it's important to track your nutrient intake as well. Keep an eye on your macronutrient intake, such as protein, carbohydrates, and fats, and micronutrient intake like vitamins, minerals and fiber. - Plan ahead: To make tracking your food intake easier, plan your meals and snacks in advance. This will help you to avoid impulse eating and ensure that you're consuming healthy, nutrient-dense foods. - Get an expert's help: Consulting a registered dietitian or a nutritionist can be beneficial in tracking your food intake accurately. They can assess your diet, suggest changes, and provide guidance on how to make sure you are getting the right nutrients to support your weight loss goals. Another potential cause of slow weight loss is a lack of muscle mass. Muscle tissue burns more calories at rest than fat tissue does, so the more muscle you have, the more calories you'll burn throughout the day. If you're not engaging in strength training exercises to build muscle, your weight loss may be slowed. How To Maintain Muscle Mass While Losing Weight Maintaining muscle mass while losing weight is important because muscle tissue burns more calories at rest than fat tissue does. This means that the more muscle you have, the more calories you'll burn throughout the day, even when you're not actively exercising. Here are some tips for maintaining muscle mass while losing weight: - Strength training: Strength training exercises such as weightlifting, resistance band exercises, and bodyweight exercises are crucial for building and maintaining muscle mass. Aim to strength train at least two to three times a week, focusing on all major muscle groups. - Progressive overload: To continue building muscle, you need to challenge your muscles with increasing resistance. This is known as progressive overload, and it can be achieved by increasing the weight, reps, or sets of your exercises. - Adequate protein intake: Protein is crucial for muscle recovery and growth, so it's important to make sure you're consuming enough protein to support muscle growth and maintenance. Aim to consume at least 0.8 grams of protein per pound of body weight per day. - Don't cut calories too low: When trying to lose weight, it's important to create a calorie deficit, but cutting calories too low can lead to muscle loss. Make sure you're not consuming too few calories, or you risk losing muscle mass along with fat. - Avoid crash diets: Crash diets that involve drastic and rapid weight loss are not sustainable and can lead to muscle loss. Instead, aim for slow and steady weight loss through a healthy, balanced diet and regular exercise. - Prioritize compound exercises: Compound exercises, such as squats, deadlifts, and bench press, are exercises that work multiple muscle groups at once and are great for building muscle mass. - Rest and recovery: Adequate rest and recovery are essential for muscle growth and repair. Make sure to get enough sleep and allow your muscles to recover between strength training sessions. Hormonal imbalances can also play a role in slow weight loss. For example, low levels of thyroid hormone can slow down your metabolism, making it harder to lose weight. Certain medical conditions such as Polycystic Ovary Syndrome (PCOS) can also affect your hormones and make it more difficult to lose weight. Stress can also contribute to slow weight loss. When you're under a lot of stress, your body releases the hormone cortisol, which can cause weight gain, particularly in the abdominal area. Stress can also lead to emotional eating, which can cause you to consume more calories than you need. Minimizing Stress Level Is Important When You’re Trying To Lose Weight Minimizing stress can help you achieve weight loss by reducing your cortisol levels (stress hormone) and preventing emotional eating. Here are some ways to minimize stress in order to lose weight: - Practice mindfulness techniques: Mindfulness techniques such as meditation, yoga, and deep breathing can help reduce stress and promote relaxation. Practicing mindfulness techniques on a regular basis can help you manage stress more effectively. - Exercise regularly: Exercise is not only beneficial for weight loss but also for managing stress. Exercise releases endorphins which are often referred to as "feel-good hormones" that can promote feelings of happiness and well-being. - Prioritize self-care: Make time for activities that you enjoy and that make you feel good. Whether it's reading a book, taking a bath, or practicing a hobby, taking care of yourself can help reduce stress and promote relaxation. - Connect with others: Social support is important for managing stress. Connecting with friends and family, joining a support group, or seeking help from a therapist can all help reduce stress. - Learn to manage time: Often, stress can come from feeling overwhelmed by the demands of daily life. By learning to manage your time more effectively, you can reduce stress and feel more in control of your life. - Practice stress-reducing techniques: There are a variety of stress-reducing techniques such as Progressive muscle relaxation, aromatherapy, and journaling that can be effective in reducing stress. - Avoid triggers: Identify the situations or things that trigger your stress and try to avoid them as much as possible. Another factor that can contribute to slow weight loss is lack of sleep. Lack of sleep can negatively impact weight loss in several ways, one of which is through its effect on hormones. When you don't get enough sleep, your body releases the hormone ghrelin, which stimulates appetite, and decreases the hormone leptin, which suppresses appetite. This can cause you to feel hungrier and make it harder to control your food intake, leading to overeating and weight gain. Here are some ways in which lack of sleep can affect hormones and impede weight loss: - Ghrelin and Leptin: Ghrelin and Leptin are two hormones that regulate appetite and energy balance. Ghrelin is known as the "hunger hormone" and it stimulates appetite, while Leptin is known as the "satiety hormone" and it suppresses appetite. When you don't get enough sleep, your body releases more ghrelin and less leptin, which can cause you to feel hungrier and make it harder to control your food intake. - Cortisol: Cortisol is a stress hormone that can cause weight gain, particularly in the abdominal area. Lack of sleep can increase cortisol levels, making it harder to lose weight. - Insulin: Insulin is a hormone that regulates blood sugar levels. Lack of sleep can disrupt insulin sensitivity, making it harder for your body to use insulin effectively. This can lead to weight gain and increase the risk of type 2 diabetes. - Testosterone: Testosterone is an anabolic hormone that plays a role in muscle growth and metabolism. Lack of sleep can decrease testosterone levels, making it harder to build muscle and burn fat. - Human Growth Hormone: Human growth hormone is responsible for muscle growth and metabolism. Sleep plays a crucial role in the production of this hormone and lack of sleep can decrease its production leading to muscle loss and slow metabolism. Lastly, genetics also play a role in weight loss. Some people may have a harder time losing weight due to their genetic makeup. In conclusion, slow weight loss can be caused by a variety of factors including calorie imbalance, lack of muscle mass, hormonal imbalances, stress, lack of sleep and genetics. It's important to identify the specific causes of your slow weight loss in order to address them effectively. If you're struggling with slow weight loss, it's important to speak with a healthcare provider or a registered dietitian to help you determine the underlying cause and develop a personalized plan to help you reach your weight loss goals. It's also important to remember that weight loss is not a linear process and it will take time to see changes. Be patient with yourself and don't get discouraged. Read the full article
