Vitamin D in Winter: Why Your Levels Drop and How to Optimise
Our complete guide to optimal Vitamin D Levels
Let’s talk about a hot topic – Vitamin D, where most people still think of Vitamin D as a simple nutrient – something you “top up” during summer or with a supplement.
But Vitamin D isn’t actually a vitamin at all – shock! It’s a prohormone, meaning your body converts it into a hormone that influences immunity, bone density, metabolism, brain function and even mood regulation.
It’s one of the most powerful, and most commonly deficient, nutrients in the UK so let’s spend the next 3-minutes getting you up-to-date with the facts.
Why Vitamin D Matters (Key Benefits)
Vitamin D plays a pivitoal role, impacting 2,700 genes that help to keep our system running and functioning at optimal health. A few key areas Vitamin D helps with is:
- Immune function: supporting antiviral defence and lowering inflammation
- Bone and muscle health: regulating calcium absorption, strengthening bones, and supporting muscle contraction
- Mood and mental wellbeing: low levels are associated with seasonal depression, low motivation and fatigue
- Metabolic health: helpping to maintain insulin sensitivity and energy production
- Hormone regulation: influencing thyroid function, sex hormones, and cellular repair
And its importance becomes even more striking during menopause.
Vitamin D, Menopause & Bone Health: Why Women Need More Support
Post-menopause, oestrogen levels naturally drop – and estrogen is protective for bone strength and calcium metabolism.
This hormonal shift accelerates bone loss, increasing the risk of:
- Osteopenia
- Osteoporosis
- Fractures
- Loss of muscle mass (sarcopenia)
Vitamin D is essential here because it improves calcium absorption, reducing bone turnover helping with bone formation and strength. Supports osteoblast activity, which is the building cells of bone, and helps to maintain muscle function, which reduces fall risk. In fact, evidence tells us Vitamin D supplementation (≥800 IU/day) plus calcium reduces fall risk by up to 22% in older adults.
Women post-menopause often require higher Vitamin D levels to maintain bone integrity compared to younger adults. Ensuring levels are in the optimal range (as I explain below) is one of the simplest, evidence-based ways to protect future mobility and longevity.
Vitamin D Deficiency in the UK: The Winter Problem
It’s estimated that approximately 1 in 6 people in the UK are clinically deficient (< 25 nmol/L) in Vitamin D, while 50% of Brits have suboptimal Vitamin D levels; and in winter this number spikes sharply, as between October and March, the sun is too weak for your skin to synthesise Vitamin D; even on a clear day.
How Much Sunlight Do We Actually Need?
Your skin only makes Vitamin D when exposed to UVB rays from sunlight. When UVB rays hit the skin, they convert 7-dehydrocholesterol (a cholesterol derivative) into pre-vitamin D3.
This molecule then undergoes a heat-dependent rearrangement into Vitamin D3 (cholecalciferol), which enters the bloodstream where the liver and the kidneys then convert it to 1,25(OH)₂D aka. calcitriol – the active hormone we all know.
But key variables affect how much we can produce as the sun must be at least 45° above the horizon for UVB to reach you and have a UV index of 7 or more.
To produce an effective amount of Vitamin D naturally, we typically need:
- 10-15 minutes of full-body exposure on a UV index 7 day
- 20-30 minutes when the UV index is around 3.5
- 5-7.5 minutes when the index reaches 14
Cloud cover, clothing, time indoors and shorter days all compound the deficit. None of these conditions exist in the UK winter.
If you’re uncertain you can track your area’s UV index here: https://d.vitamin.today/
How to Improve Vitamin D When Sunlight Is Poor
If we’re uable to make enough Vitamin D from sunlight how else can we obtain it? Well, here are the three most effective approaches you can use over the winter months:
1. Diet Support
Food alone typically isn’t enough to reach optimal levels, but it helps maintain a baseline.
Top dietary sources include:
- Fatty fish such as salmon, sardines, trout, mackerel
- Egg yolks
- Mushrooms exposed to sunlight or UV (portobello, shiitake, maitake; one of the best plant-based sources)
- Offal and liver
- Fortified foods such as cereals, spreads, oat/soy milks
- Cheese
Mushrooms are particularly interesting because UV-exposed mushrooms can contain very high levels of Vitamin D2, supporting intake even in plant-based diets.
2. Cold Exposure – A Forgotten Evolutionary Mechanism
This is where things gets fascinating.
New research, including a 2025 clinical paper, suggests that cold exposure can increase circulating Vitamin D levels independent of sunlight.
How Cold Changes Vitamin D Physiology
When you immerse yourself in cold water several mechanisms come into action:
- Brown and beige fat activate to generate heat
- These tissues undergo metabolic uncoupling to produce heat instead of ATP – this is how cold plunging helps to increase your metabloism and increases calorie exoenditure
- During this process they emit a very faint near-infrared (NIR) glow
- NIR wavelengths can mobilise Vitamin D from fat stores and
- Activates the enzymes that convert Vitamin D into its usable form (25(OH)D → 1,25(OH)₂D)
Cold also compresses the skin and stiffens the hydration layers around cells – a mechanical effect that “wakes up” dormant enzyme pockets involved in hormone conversion.
Why This Matters Evolutionarily
For populations living in low-light, Arctic environments – such as the Inuit – winter sun wasn’t strong enough for Vitamin D synthesis, so their biology had to adapt through:
- Cold-induced thermogenic activation
- High-fat, Vitamin D rich diets
- Near-infrared heat release from brown fat
- Increased Vitamin D turnover to maintain levels without sunlight
The cold acted as an internal signal for the body to keep Vitamin D moving – amazing when you think about it!
Cold Exposure at Avanto°
Our cold plunge at Avanto° is intentionally designed to activate brown fat safely and powerfully, making it a winter-friendly tool to stimulate vitamin mobilisation, improve energy and support metabolic health through inceased metabolisim.
We would recommend 3-6 minutes of cold exposure to help stimulate these (magical) pathways.
3. Smart Supplementation
Finally, we come to supplementing VitaminD. This is the most reliable winter strategy and we’ve made it easy for you.
Based on the literature, the general recommended daily intake for:
- General maintenance: 1,000–2,000 IU per day (this is reserved for people who already have optimal levels)
- Those with low levels or higher needs: 2,000–4,000 IU per day (this is recommended for most peple – women going through menopause, low sun exposure, darker skin tone, indoor lifestyle)
- People who are chronically sufficient: 20,000 IU 2x per week (this higher dose should ideally be guided by testing)
Absorption Trick: Take Vitamin D With Fat
Vitamin D is a fat-soluble substance, meaning it requires fat to be absorbed. When supplementing with Vitamin D it’s important to take alongside food and not on an empty stomach or fasted state.
One study shows you get a 30-32% higher absorption rate when taken with a high-fat meal (e.g. eggs, avocado, nuts, oily fish) compared with a low-fat meal.
This dramatically improves effectiveness.
What Should Your Vitamin D Levels Be?
Vitamin D is measured as 25(OH)D in nmol/L in the UK.
NHS / Standard Reference Ranges
- Deficient: < 25 nmol/L
- Insufficient: 25–50 nmol/L
- Adequate for basic health: 50–75 nmol/L
However, I would argue 75 nmol/L is still too low and if we’re wanting to reach optimal health then we need to be striving for the optimal ranges (supported by endocrine, bone-health & sports medicine research)
- Optimal for immunity & bone health: 75–120 nmol/L
- Optimal for performance, mood & menopause support: 100–150 nmol/L
Most people feel their best – metabolically, mentally and hormonally – in the 100–150 nmol/L range.
So how do you know where you’re at? It’s best to test your levels.
Testing Your Vitamin D Levels
Most tests cost around £40 for an easy at-home blood test. Here’s two easy options for you to take:
- MedChecks Vitamin D Test (£39) – this is the gold-standard finger-prick test that will provide you with your exact Vitamin D level
- Tescos Vitamin D Blood Spot Test (£8) – this is a more affordable snapshot of deficiency, but will only reveal whether you’re deficinet or not, it will not provide you with an exact level.
Both of these tests will help you understand whether you need dietary support, supplementation, or more targeted dosing.
Summary: Your Winter Vitamin D Plan
Because sunlight is too weak to synthesise Vitamin D between October and April, most of us in the UK will not be getting enough vitamin D naturally.
To stay strong through the darker months I strongly recommend to:
- Increase dietary Vitamin D (especially oily fish & mushrooms)
- Experiment with cold exposure to stimulate vitamin mobilisation (Avanto° is ideal)
- Supplement smartly – and always with a higher-fat meal
- Track levels every 3-6 months to ensure you stay in the optimal range
Vitamin D affects everything from immunity to bone health to mood, and winter is wehn we’re at our most vunerable aand exactly when we need it most.
Why Your Weight Loss Drug (Mounjaro) Is Aging You by 20 Years
The hidden cost of rapid weight loss: When the cure becomes worse than the condition.
Weight loss drugs like Mounjaro (tirzepatide) have taken the world by storm, promising dramatic results with minimal effort. But what if I told you that while you’re celebrating the numbers on the scale, you might be borrowing from your future self to look better today? Recent research reveals a disturbing truth: these “miracle” drugs could be accelerating your aging process and compromising your long-term health in ways that go far beyond what meets the eye.
The Shocking Reality: Your Muscle Is Disappearing
The most alarming evidence comes from groundbreaking research that should make anyone considering Mounjaro think twice. A pivotal 2024 review published in the journal Obesity compared the effects of tirzepatide with data on age-related muscle loss, and the findings are nothing short of startling.
The SURMOUNT-1 trial data revealed that participants lost at least 10% of their muscle mass over 68-72 weeks. To put this in perspective, this percentage loss is roughly equivalent to the estimated average decline in muscle mass that occurs over 20 years of typical aging in adults over 30.
Think about that for a moment…
If you’re a 30-year-old who’s been taking Mounjaro for 18 months, you’ve essentially time-traveled into the future and now possess the muscle mass of your fifty-year-old self – two decades of aging compressed into less than two years.
According to research published in The Lancet Diabetes & Endocrinology, this rapid muscle loss isn’t just a cosmetic concern, it’s a fundamental threat to your body’s structural integrity and metabolic health.
The PMC study further confirms these findings, showing that while tirzepatide achieves impressive weight loss numbers, “the composition of that weight loss is deeply problematic”. You’re not just losing fat, you’re losing the very tissue that keeps you strong, metabolically active, and functionally independent as you age.
Why Muscle Mass Is Your Longevity Insurance Policy
Understanding why muscle loss is so devastating requires recognizing that muscle tissue is far more than just what helps you lift heavy objects. Your muscles are metabolic powerhouses, hormonal regulators, and the foundation of healthy aging – especially for women.
The Metabolic Engine
Muscle tissue accounts for up to 30% of your resting metabolic rate. When you lose muscle mass, your metabolism doesn’t just slow down, it crashes. This creates a vicious cycle where maintaining weight becomes increasingly difficult, leading to metabolic dysfunction and increased disease risk.
The Postmenopausal Crisis
For postmenopausal women, the stakes are even higher. A comprehensive 2007 study revealed that postmenopausal women experience a rapid decrease in muscle mass of 0.6% per year – and this accelerates dramatically with hormonal changes. The research published in Climacteric shows that this “musculoskeletal syndrome of menopause” makes women particularly vulnerable to:
- Increased fracture risk: Studies demonstrate that higher muscle mass correlates directly with improved bone microarchitecture
- Metabolic dysfunction: Muscle loss directly impacts insulin sensitivity and glucose metabolism
- Cardiovascular complications: Research shows muscle mass is inversely related to cardiovascular disease risk
- Functional decline: Loss of independence and increased frailty risk
The Longevity Connection
Perhaps most critically, emerging research establishes muscle strength as one of the strongest predictors of longevity. Studies consistently show that individuals with higher muscle mass & strength live longer, healthier lives with reduced disease burden and maintained cognitive function well into advanced age.
The devastating cascade effect of muscle loss cannot be overstated. Research published in BMC Musculoskeletal Disorders demonstrates that individuals with sarcopenia face dramatically increased risks for falls, fractures, and hospital readmissions . The statistics are sobering: studies consistently show that 20-30% of patients die within the first year after a hip fracture. Even more alarming, recent research indicates that 27.8% of older adults experience recurrent falls within just six months of hip fracture surgery.
This creates a devastating domino effect: muscle loss leads to increased fall risk, falls lead to fractures, and fractures dramatically increase mortality risk. When you artificially accelerate muscle loss through drugs like Mounjaro, you’re essentially fast-tracking yourself toward this high-risk cascade years or decades earlier than would occur naturally. A 2024 systematic review confirmed that muscle mass measurement is independently associated with adverse outcomes in hip fracture patients , highlighting how critical muscle preservation is for survival and recovery.
Who Should Never Touch These Drugs
The research is crystal clear: certain populations should avoid weight loss drugs entirely, as the risks far outweigh any potential benefits.
Elderly Adults (65+)
Older adults are at extreme risk because they’re already experiencing natural age-related muscle loss (sarcopenia). Given the fact we lose 35-40% of our muscle mass between 20-80 years of age; adding drug-induced muscle wasting medications, like Mounjaro creates a perfect storm for accelerated frailty and functional decline.
Individuals with Existing Sarcopenia
Anyone already showing signs of muscle weakness, slow walking speed, or reduced physical function should never consider these medications. The additional muscle loss could push them past the point of no return for independent living.
Frail Populations
Those with existing health conditions, recent hospitalisations, or signs of physical frailty face dramatically increased risks of complications, falls, and accelerated health decline when muscle mass is further compromised.
Postmenopausal Women Without Resistance Training
Given the hormonal challenges already affecting muscle mass, postmenopausal women who aren’t actively engaged in strength training are particularly vulnerable to the devastating effects of drug-induced muscle loss.
Damage Control – Strategies to Minimise Muscle Loss
If you’re someone who’s chronically overweight or obese, these weight-loss drugs can certainly help you make a start on shedding a significant amount of weight. However, if you’re not medically diagnosed as “obese” and are instead using these drugs as a quick-fix or convenient route to lose weight – despite the potential risks – then certain strategies become absolutely non-negotiable for minimising muscle loss.
- Prioritise Protein Intake
Research published in the Journal of the International Society of Sports Nutrition demonstrates that consuming 1.6-2.2 grams of protein per kilogram of body weight daily is essential for muscle preservation. During periods of caloric restriction, protein needs actually increase, not decrease. High-quality sources should be spread throughout the day, with particular emphasis on leucine-rich foods that trigger muscle protein synthesis.
- Incorporate Strength Training
Resistance exercise is absolutely critical – not optional. Studies show that without progressive resistance training, up to 40% of weight lost comes from muscle tissue. Research in Sports Medicine confirms that 2-3 strength training sessions per week focusing on major muscle groups can significantly reduce muscle loss during weight reduction.
- Maintain Sufficient Calories
Extreme caloric restriction accelerates muscle loss. Moderate caloric deficits (300-500 calories below maintenance) preserve more muscle mass than aggressive restrictions. The goal should be sustainable fat loss, not rapid scale victories.
Better Alternatives That Actually Support Your Health
Before exploring natural alternatives, it’s crucial to understand how weight loss drugs like Mounjaro actually work – and why there are safer ways to achieve the same benefits.
Understanding GLP-1: The Key to Appetite Control
GLP-1 (Glucagon-Like Peptide-1) is a naturally occurring hormone produced in your intestines that plays a critical role in metabolism and appetite regulation. When functioning optimally, GLP-1:
- Suppresses appetite by signaling fullness to your brain
- Slows gastric emptying, keeping you satisfied longer after meals
- Regulates blood sugar by stimulating insulin release when needed
- Reduces food cravings, particularly for high-calorie processed foods
How Mounjaro Hijacks Your Natural System `
Tirzepatide (Mounjaro) works by mimicking and amplifying GLP-1 activity in your body. Essentially, it floods your system with synthetic signals that override your natural appetite and satiety mechanisms. While this creates dramatic appetite suppression and rapid weight loss, it comes with the devastating side effects we’ve discussed – particularly the accelerated muscle loss that ages your body by decades.
The drug essentially forces your body into an unnaturally suppressed appetite state, but it does so in a way that disrupts normal physiological processes and muscle preservation.
The Natural Alternative: Supporting Your Body’s Own GLP-1 Production
Rather than overwhelming your system with synthetic hormones that compromise your future health, consider these evidence-based alternatives that work with your body’s natural systems to optimize GLP-1 production safely and sustainably
- Hydrogen Water – Nature’s GLP-1 Booster
Groundbreaking research published in PMC reveals that hydrogen-rich water consumption can naturally increase GLP-1 levels and suppress appetite without the devastating side effects of pharmaceutical drugs. The HYDRAPPET randomized controlled trial showed that participants consuming hydrogen water for 8 weeks experienced: • Significant appetite suppression through natural GLP-1 elevation
• Improved body composition without muscle loss
• Enhanced sleep quality – crucial for metabolic health
• Better circulating hormone profiles
Consuming hydrogen water using H2 Tabs represent a natural way to achieve the appetite-suppressing benefits without the muscle-wasting consequences.
- Increase Protein and Fiber for Natural Satiety
Research consistently shows that high-protein, high-fiber diets naturally increase GLP-1 production while supporting muscle mass. Studies demonstrate that consuming 25-35 grams of fiber daily alongside adequate protein creates powerful satiety signals that rival pharmaceutical interventions, but with health-promoting rather than health-destroying effects.
- Optimise Sleep – The Forgotten Weight Loss Tool
Sleep research reveals that inadequate sleep disrupts hunger hormones more dramatically than most people realize. Studies published in Sleep Medicine Reviews show that: • Sleep deprivation increases ghrelin (hunger hormone) by up to 28%
• Poor sleep reduces leptin (satiety hormone) by 18%
• Quality sleep naturally optimises GLP-1 production
• 7-9 hours of quality sleep can be as effective as some medications for appetite regulation
- Exercise: Your Ultimate Health Investment
Unlike weight loss drugs that compromise your future, exercise provides compounding benefits:
• Preserves and builds muscle mass – the opposite of drug effects
• Naturally increases GLP-1 production through multiple pathways
• Improves insulin sensitivity for sustained weight management
• Enhances metabolic flexibility for long-term health
• Supports cognitive function and mood – benefits that drugs can’t match
Research in Medicine & Science in Sports & Exercise demonstrates that combining resistance training with moderate cardio (similar to the programming we offer our members here at Hall Training) provides superior long-term weight management compared to pharmaceutical interventions without the devastating health consequences.
The Bottom Line: Choose Your Future Self Wisely
The promise of rapid weight loss through medications like Mounjaro may seem appealing, but you’re essentially trading your future strength, health, and independence for temporary fleating victories. The research is unambiguous: these drugs age your body at an accelerated rate, stripping away the very tissue that keeps you healthy, strong, and metabolically robust.
Your muscle mass isn’t just about appearance; it’s your longevity insurance policy. Every pound of muscle you lose is a deposit withdrawn from your future health account, and the interest compounds in ways that will affect every aspect of your later years.
Instead of borrowing from your future self to look better today, invest in strategies that enhance both your current appearance and long-term health. The natural approaches outlined above don’t just help you lose weight; they help you build the foundation for a longer, stronger, more vibrant life.
The choice is yours: quick fixes that mortgage your future, or sustainable strategies that invest in the person you’ll become. Your 70-year-old self is counting on the decisions you make today.
Invest in Your Future Self with Hall Training
At Hall Training, we understand that true transformation isn’t about quick fixes that compromise your health; it’s about building sustainable habits that enhance both your present and future self.
While the fitness industry pushes dangerous shortcuts and “miracle” solutions, we take a different approach. We believe in investing in your long-term health, strength, and vitality through evidence-based methods that work with your body’s natural systems, not against them.
Our Comprehensive Approach Includes:
- Evidence-Based Nutrition Support: We help you understand how to fuel your body for optimal health, muscle preservation, and sustainable weight management. No extreme restrictions, no muscle-wasting protocols – just smart, sustainable nutrition that supports your goals (and your health).
- Structured Strength Training Programs We prioritise what matters most: building and preserving the muscle mass that keeps you strong, metabolically healthy, and functionally independent as you age. Our programmes are designed specifically around strength training, with particular attention around balance for overall health and longevity.
- Education Over Quick Fixes: We believe knowledge is power. That’s why we educate our members about topics exactly like this blog post. Understanding the why behind healthy choices empowers you to make decisions that serve your long-term interests, not just immediate gratification.
- Holistic Health Focus: From sleep optimisation to stress management, hormone balance to recovery protocols, we address all the factors that influence your health and body composition. Because true wellness isn’t just about what you do in the hour in gym, but how you spend the other twenty-three hours of the day.
Stop Borrowing from Your Future. Start Investing in Today.
Every day you delay implementing proper nutrition and strength training is another day you’re not building the foundation for lifelong health and vitality. While others are caught up in the latest fad or looking for shortcuts that compromise their future, you could be making genuine progress toward becoming the strongest, healthiest version of yourself.
Ready to invest in your future self? Our 30-Day Accelerator Programme is designed to kickstart your journey with the right foundation from day one. You’ll learn the principles, establish the habits, and experience the confidence that comes from knowing you’re building something sustainable.
Take Action Today
Don’t let another day pass wondering what your life could look like with the right support and guidance. Your future self – the person who will be strong, confident, and thriving in their 60s, 70s, and beyond, is waiting for you to make the choice to invest in them today.
Contact us today – to learn more about our 30-Day Accelerator Programme, because your future self will thank you for the decision you make right now.
Breaking Free from the Snacking Trap: Practical Solutions for Mindful Eating (Part 2)
Breaking Free from the Snacking Trap: Practical Solutions for Mindful Eating (Part 2)
In our previous blog we explored our habits around modern snacking, and uncovered some startling truths: the average person consumes 580 calories daily from snacks alone, while screen time increases our consumption by up to 25%. We learned how food companies engineer ‘hyper-palatable’ foods to hit the perfect ‘bliss point’ and how sophisticated marketing tactics trigger emotional eating. Armed with this knowledge of why we snack mindlessly, we can now focus on practical, evidence-based solutions to regain control over our snacking habits.
Practical Implementation Strategies: Combining Insights from Hillis and Moss
Understanding how food companies engineer snacks to be irresistible, as Michael Moss reveals in “Hooked,” helps us develop more effective counter-strategies. By combining Moss’s insights about food industry tactics with Hillis’s practical skills, we can create a more comprehensive approach to healthy snacking.
- Breaking the ‘Bliss Point’ Cycle: Moss explains that processed snacks are designed to hit a perfect ‘bliss point’ of salt, sugar, and fat that keeps us coming back for more. To counter this, we need to reset our taste buds and expectations. This doesn’t happen overnight, but through gradual, intentional changes. Start by choosing whole foods that offer natural sweetness and satisfaction. For example, instead of reaching for candy, try fresh fruit with a small handful of nuts. The fibre, protein, and natural sugars provide sustained energy without triggering the addictive cycle that processed snacks create.
- Creating Your Daily Framework: Both Hillis and Moss emphasise the importance of structure in overcoming problematic snacking. Your daily framework should acknowledge both physical hunger and the psychological triggers that food companies exploit. Here’s how to build it:
Start your morning by eating a satisfying breakfast that includes protein, fibre, and healthy fats. This stabilises blood sugar and prevents the mid-morning energy crashes that food companies count on to sell their products. Plan your breakfast, focusing on whole foods that don’t contain the manufactred flavours that are ultra-processsed, designed to override our natural satiety signals.
For example, a good breakfast might look like:
- Greek yogurt (we love Fage Total yogurt) with berries, oat bran and granola (providing protein, fibre and and natural sweetness)
- Two-three egg omlette w/avocado and side salad (offering protein, healthy fats and sustained energy)
- Porridge with cinnamon, fresh fruit and a protein shake (satisfying the desire for sweetness without added sugars)
3. Afternoon Energy Strategy: The afternoon represents a particularly vulnerable time for many of us. As Moss points out, food companies specifically target afternoon (and evening) slumps with their marketing. Combat this by:
- Having energy-sustaining snacks readily available during this time.
- Hide, or better yet, remove any ultra-procssed food(s) so you won’t be tempted.
- Understand that afternoon fatigue (or bordom) is likely to signal a ‘want’ to eat – go for a walk or occupy yourself to help distract you from the emotional itch that’s vying for your attention.
- Walk away and planning activities during typical craving times that don’t revolve around eating can help enormously.
The ‘Get Back on Track’ Protocol: A Compassionate Approach
Both Hillis and Moss acknowledge that occasional slips are normal, especially given how deliberately snack foods are engineered to be irresistible. From experience, we’ve found our members have the greatest success by having a strategy to recover quickly and learn from these moments.
When you find yourself overdoing it with snacks, resist the urge to label it as a failure. Instead, view it as valuable information about your triggers, your behaviour and patterns. Ask yourself:
- What was happening emotionally when I reached for the snack?
- Was I genuinely hungry, or responding to external cues?
- How did the environment influence my choice?
- What could I do differently next time?
Building Sustainable Habits: The Long Game
Understanding Marketing to Make Better Choices: Moss reveals how food companies use nostalgia and emotional connections to sell their products. Armed with this knowledge, we can:
- Recognise emotional marketing triggers and make conscious choices.
- Create new, positive associations with healthy foods.
- Develop personal rituals around snacking that don’t rely on processed foods.
Environmental Design – Beyond the Kitchen: Your environment extends beyond your immediate space. Consider:
- Alternative routes around the workplace that avoid trigger locations (like vending machines or the staff room – where we know there’s always someone who brings in cake.
- Social situations where snacking might be challenging.
- Stress management strategies that don’t involve food.
Special Considerations for Modern Life
Screen Time and Snacking: Given that screens are an unavoidable part of modern life, develop strategies that acknowledge this reality while minimising its impact on snacking:
Create designated “screen snacking” times if needed, but make them intentional and planned. Use a small plate or bowl rather than eating from packages, and portion out snacks before sitting down with screens. This maintains some control while acknowledging that completely eliminating screen-time snacking might not be realistic for everyone.
Social Navigation: Social situations often centre around food, and food companies know this. Their marketing often targets social gatherings and celebrations. Develop strategies for these situations:
- Eat a small, protein-rich snack before social events
- Bring healthy options to share that you genuinely enjoy
- Focus on social connections rather than food
- Position yourself away from snack tables during events
Looking Forward: Sustainable Success
The key to lasting change lies in understanding both the external forces working against us (as Moss reveals) and the internal skills we can develop (as Hillis teaches). By combining these insights, we can create personalised strategies that acknowledge the challenges of our food environment while building the skills needed to navigate it successfully.
Remember, the goal isn’t perfection but progress. Every small choice adds up to significant change over time. Start with one strategy that resonates with you, practice it until it becomes natural, then add another. This gradual approach leads to sustainable transformation in your relationship with food and snacking.
The Hidden Truth About Snacking: Understanding Our Modern Snacking Crisis (Part 1)
Snacking and the Modern Brain: Why We Eat More Than We Think
The average person now consumes approximately 580 calories daily from snacking – nearly a quarter of their recommended daily intake. In our fast-paced, screen-dominated world, snacking has evolved from an occasional indulgence into a constant habit that significantly impacts our health and weight. But what’s driving this behavior, and why is it so hard to stop?
Understanding Modern Snacking
- The Psychology Behind Our Snacking Habits: Most of us don’t reach for snacks due to genuine hunger. Research shows that our snacking behaviors are deeply influenced by psychological triggers – stress, boredom, and emotional needs take the driver’s seat when it comes to our snacking decisions. Josh Hillis, author of Lean and Strong, explains that excessive snacking often serves as an emotional coping mechanism, a way to self-soothe or distract ourselves from uncomfortable feelings.
- The Digital Dilemma – Screens and Snacking: Our screen-focused lifestyle has created a perfect storm for mindless eating. Recent studies involving nearly 2,000 adults revealed that watching screens while eating disrupts our natural ability to regulate food intake. When we eat while watching Netflix, scrolling through social media, or working on our laptops, we consume 20-25% more calories than we would without these digital distractions.
The impact becomes more severe with regular screen users. Adults spending more than three hours daily on screens consume 30% more energy-dense, nutrient-poor snacks compared to those with limited screen time. This isn’t just about immediate calories, Psychologist Suzanne Higgs has shown screen-based eating impairs our body’s natural satiety signals and food memory formation, creating a cascade effect where we’re more likely eat more (in the way of snacks) later in the day.
- The Engineering of Addiction: According to Michael Moss’s groundbreaking research in Hooked, food companies have mastered the art of creating “hyperpalatable” foods through sophisticated techniques that rival those of the tobacco industry. Food scientists and marketers work together to create what they call the “bliss point” – the perfect combination of sugar, salt, and fat that maximizes pleasure without completely satisfying hunger.
These products are specifically designed to trigger dopamine releases in our brains, creating reward patterns similar to those seen with addictive substances. The engineering goes beyond just taste—texture, mouth-feel, and even the speed at which foods dissolve are carefully calibrated to keep us coming back for more.
The Science Behind Snacking
- The Brain’s Reward System and Modern Snacks: What makes modern snack foods particularly compelling is their speed of reward. Companies engineer products to dissolve quickly in your mouth, creating what’s known as vanishing caloric density. When foods disappear quickly, your brain is tricked into thinking you’re consuming fewer calories than you actually are. This phenomenon, combined with carefully crafted textures and flavors, creates a perfect storm of craveability that keeps you reaching for more.
- The Marketing Manipulation: The manipulation doesn’t stop at the ingredient level. Food companies exploit emotional connections and memories, particularly those formed in childhood, to create lasting associations between their products and feelings of comfort or happiness. They ensure their products are cheap, convenient, and seemingly impossible to avoid, while using sophisticated marketing tactics to make us believe we’re making conscious choices about our snacking habits.
- Environmental Triggers and Accessibility: Your surroundings play a crucial role in snacking behavior. Companies ensure their products are:
• Prominently displayed at checkout counters
• Available in vending machines everywhere
• Advertised across all media platforms
• Priced affordably to encourage frequent purchases
Perhaps most concerning is how companies have begun marketing “healthier” versions of their addictive snacks. Adding protein, fiber, or removing small amounts of sugar doesn’t address the fundamental issue; these foods are still engineered to override our natural satiety signals and encourage overconsumption.
Understanding the Impact
The combination of psychological triggers, screen-time habits, engineered foods, and sophisticated marketing creates a perfect storm for overconsumption. The average person now consumes significantly more calories from snacks than they did just a few decades ago, contributing to rising obesity rates and related health issues.
Understanding these factors is the first step toward making more conscious choices about our snacking habits. While we can’t completely avoid the influence of food marketing or eliminate screens from our lives, we can approach our food choices with greater awareness and create strategies to protect ourselves from the industry’s most manipulative practices.
[In Part 2, we’ll explore practical strategies and solutions for breaking free from problematic snacking habits and establishing healthier relationships with food.]
Hop into Happiness: Guilt-Free Guide to Easter Chocolate.
Is Chocolate Actually Healthy? A Trainer’s Guide to Easter Treats
Easter is here, bringing with it a delightful dilemma: How can we fully enjoy all those chocolatey treats without feeling guilty? Fear not, fellow chocolate lovers! This isn’t just another blog post telling you to resist temptation. Instead, we’re diving deep into the actual health benefits of chocolate and showing you how to make smart choices this Easter. Get ready to indulge your sweet tooth and feel good about it!
Decoding the Cocoa Bean: A Chocolate Origin Story
Ever wonder where all that deliciousness comes from? It all starts with the cocoa bean, and there are three main players in the chocolate world:
- The Aristocrat: Criollo – This is the “diva” of cocoa beans, prized for its complex flavours and delicate aroma. Think of it as the gourmet ingredient that elevates chocolate to an art form.
- The Workhorse: Forastero – This bean is the backbone of the industry, making up 90% of the world’s chocolate supply. Reliable and robust, it provides that classic chocolate taste we all know and love.
- The Hybrid Hero: Trinitario – A clever blend of Criollo and Forastero, this bean combines the best of both worlds – rich flavor with dependable performance.
From Bean to Bliss: Unlocking the Chocolate-Making Magic
So, how does that humble bean transform into the Easter treats we crave? After harvesting, the beans undergo fermentation and roasting to unlock their flavours. The outer shell is then removed, revealing the precious nib. This is where the magic truly happens:
- Grinding the Nibs: The nibs are ground into a luscious, liquidy paste.
- Separating the Goodness: The process naturally separates the cocoa butter, a rich and flavourful fat.
- Crafting Chocolate: For dark chocolate, sugar is added to the paste. The higher the cocoa percentage, the bolder the flavour and the lower the sugar content – win-win!
Pro Tip: Always check the ingredient list! The best chocolates use cocoa butter, which melts luxuriously in your mouth. Some manufacturers substitute cheaper (and less healthy) vegetable oils, especially in warmer climates.
Top 5 Reasons to Celebrate Dark Chocolate (Besides the Taste!)
Forget the guilt – If you’re enjoying dark chocolate with at least 70% cocoa content, it’s okay to feel a little smug. Here are five surprising ways it can help you out:
- It Lifts Your Mood
Dark chocolate contains phenylethylamine (PEA) — the same chemical your brain makes when you’re falling in love. It boosts dopamine, helping you feel more positive and alert.
- It’s Full of Important Minerals
Chocolate is rich in magnesium, zinc, potassium, and iron. A 100g bar of dark chocolate can provide:
• 146mg of magnesium (great for energy and relaxation)
• Up to 76% of your daily zinc needs
Given how common deficiencies are, a little dark chocolate could help bridge the gap.
- It Improves Brain Function
Dark chocolate contains flavonols, which increase blood flow to the brain. One study showed people performed better on mental tasks after consuming cocoa — and even found it less tiring.
- It Supports Heart Health
The antioxidants in cocoa may help reduce the risk of stroke, lower cholesterol, and improve flexibility in the arteries — all great news for cardiovascular health.
- It Can Help Manage Cravings
According to neuroscientist Will Clower, melting a square of dark chocolate on your tongue 20 minutes before a meal can help activate the body’s satiety hormones, making you feel fuller and potentially reducing your overall calorie intake.
- Bonus Perk: As highlighted in our infographic, chocolate also has a brain-boosting power. Thanks to Brain-Derived Neurotrophic Factor (BDNF), dark chocolate can enhance memory and improve cognitive function.
Easter Chocolate Strategy: Smart Choices for a Guilt-Free Holiday
Ready to make the most of your Easter chocolate haul? Here’s your game plan:
- Go Dark: Choose dark chocolate with 70% cocoa or higher for maximum benefits and minimal sugar.
- Savour Every Bite: Practice mindful eating. Instead of mindlessly munching, savour each square and truly appreciate the flavor.
- Portion Patrol: A few squares can satisfy your craving without sabotaging your health goals.
- Label Detective: Become a savvy shopper and read those labels! Avoid chocolate with excessive sugar, unhealthy fats, and artificial additives – real chocolate doesn’t require any of it!
This Easter, Embrace the Joy of Chocolate – Responsibly!
This Easter, let’s ditch the guilt and embrace the pleasure of chocolate, armed with the knowledge to make smart choices. By choosing quality dark chocolate, practicing moderation, and savouring every bite, you can hop into happiness and celebrate a truly guilt-free holiday! Happy Easter!
Mastering Diet Adherence: How to Navigate and Overcome Lapses
Top 6 Strategies for Diet Adherence Backed by Behavioural Nutrition Research
For some, sticking to a calorie-controlled diet may feel straightforward. For most, however, it’s far more challenging – a process filled with setbacks, temptations, and emotional ups and downs. Yet long-term success doesn’t require perfection. It lies in recognising lapses, understanding their causes, and adapting strategies to overcome them.
The Science Behind Dietary Lapses
Dietary lapses are better understood when approached as predictable behavioural patterns, not personal failures. Research in behavioural nutrition has identified several consistent factors that contribute to diet lapses. A landmark study in the Annals of Behavioral Medicine found that:
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Emotional States: Studies show we eat up to 40% more when stressed. Emotional eating research consistently shows that stress, boredom, and negative emotions activate reward centres in the brain, increasing cravings and potentially reinforcing unhealthy eating patterns.
Michael Easter’s “The Comfort Crisis” underscores that our modern environment, with its “hyper-convenient” availability of processed foods, amplifies these lapses. His research suggests that deliberate discomfort – whether through routine fasting, controlled indulgence, or mindful eating – is key to mental resilience and self-control.
Practical Strategies To Overcome Common Triggers (Backed by Science)
1. Control the Home Environment
Since most lapses occur at home, creating a supportive environment is essential. Research published in the Journal of Health Psychology shows that proximity to food strongly influences consumption – when tempting foods are readily visible, consumption increases by up to 70%.
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Out of Sight, Out of Mind: Keep tempting snacks hidden or out of the house altogether. Stock up on healthier options like fruit, air-popped popcorn, or oatcakes.
Dr. Kashey suggests asking: “What problem am I trying to solve by eating this?” This helps identify if the craving is driven by hunger or an emotional trigger.
2. Address Emotional Eating with Self-Awareness
Studies show that individuals who practice emotional self-regulation are significantly less likely to resort to comfort eating.
3. Combat Evening Cravings
The circadian rhythm influences hunger hormones like ghrelin, making evenings particularly challenging for dieters.
4. Consume High-Satiety Foods
Research demonstrates that high-satiety foods can reduce overall caloric intake by up to 300 calories per day (Blundell et al., 2016). Try including more of the following foods in your diet:
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Strategic Choices: Foods like oatmeal, potatoes, eggs, and watermelon score high on the satiety index.
5. Harness the Power of Tracking
Research consistently shows that tracking improves dietary adherence:
However, tracking shouldn’t become rigid or a stressful afair, as that defeats the point. As Trevor Kashey points out, “The goal isn’t perfection but progress toward a system that supports your success.” Over time, you can adapt your diet to rely on informed habits rather than detailed logging.
6. Make Smart Food Swaps
Research shows that simple food substitutions can reduce caloric intake by up to 350 calories per day, ‘sensible subsituations’ – as I coin – are easy ways to do this:
Embrace Progress Over Perfection
Research shows that flexible eating patterns lead to better long-term adherence than rigid approaches. Dr. Kashey argues that most diets fail because they aim for rigid perfection, leaving no room for natural setbacks. “Behaviour is measured over time, not in isolated moments.” he explains. A single lapse won’t derail your progress- as long as you don’t let it define your day.
Michael Easter reinforces this mindset: “Small discomforts build resilience. Lapses happen, but using them as opportunities to problem-solve rather than giving up enhances self-control and long-term success.”
By understanding triggers, building supportive habits, and treating lapses as learning moments, you create a foundation for sustainable diet adherence. Remember, success in weight management isn’t about being perfect—it’s about consistently showing up, learning, and adapting along the way.
Take the Next Step with Hall Training
Understanding the science of diet adherence is the easy part – putting it into practice however, can be far tricker. At Hall Training, we’re here to help you bridge that gap. Our comprehensive nutrition support programme provides:
Join our 6-week programme and transform your understanding of nutrition into lasting habits. We’ll support you through the challenges, celebrate your victories, and help you develop a sustainable approach around healthy eating that fits your lifestyle.
Ready to move beyond understanding to action? Contact us today to start your journey.
The Dieting Secret That Matters More Than Calories or Carbs
What’s the Best Diet? Science Says It’s the One You Can Stick To
With so much conflicting information available at our fingertips, many people struggle to know what to do when it comes to their diet and healthy eating. We often hear questions like:
- “What’s the most effective diet for weight loss?”
- “Should I eat low-carb or low-fat?”
- “Which foods will help me lose weight?”
Among our members, one of the most common questions remains: “What is the best diet?”
The question “what’s the best diet?” plagues many seeking weight management and struggling to lose weight. With obesity rates soaring – affecting approximately one-third of children and two-thirds of adults in England – and projections suggesting only 1 in 10 adults will be a healthy weight by 2050, finding a sustainable eating approach is crucial. The truth is, there’s no magic bullet. Numerous studies compare low-carb vs. high-carb, low-fat vs. high-fat, ketogenic vs. carbohydrate cycling, and various other approaches, but the results often highlight a surprising factor: adherence.
A meta-analysis of 11 well-known diets published in the Journal of the American Medical Association supports this. This study examined weight loss at 6 and 12 months across various diets (including Atkins and Ornish, which showed high initial success), revealing several key points:
- Any diet is better than no diet: Participants on any structured plan lost more weight than those with no dietary changes.
- Short-term vs. Long-term effects: While low-carb diets showed greater weight loss initially (8.73 kg at 6 months compared to 7.99 kg for low-fat), this difference diminished over time. After 12 months, low-carb and low-fat diets yielded nearly identical results (approximately 7.25 kg weight loss).
- Behavioral support and exercise matter: Behavioral support provided additional weight loss in the short term (3.23 kg at 6 months), but the effect of exercise became more prominent over the longer term (2.13 kg at 12 months), regardless of the specific diet followed.
- Adherence is key: The study concluded that the most effective diet is the one an individual can consistently maintain.
So, What Is the Best Diet?
The answer is simple: the best diet is the one you can adhere to consistently. Research indicates that adherence is a critical factor in weight loss success, regardless of the specific diet followed. Studies comparing various diets have found that while there may be differences in short-term weight loss, these differences often diminish over time. Adherence remains the primary factor associated with long-term weight loss.
Personal preferences play a significant role in diet adherence. If you enjoy carbohydrates and have an active lifestyle, a higher carbohydrate diet might be more suitable for you. Conversely, if you prefer fats and find it easier to limit carbs, a low-carb diet could be more appropriate. The key is to choose a diet that aligns with your preferences and lifestyle, making it easier to stick with in the long term.
Tips for Setting Up Your Ideal Dietary Plan:
At Hall Training we help each of our members build and create a personalised eating plan around them! There’s no secret in what we do, so let me share our framework with you:
- Prioritise Personal Preferences: Choose a plan that’s easy and convenient, whether it’s low-carb, calorie counting, or avoiding liquid calories.
- Tailor It to Your Goals and Lifestyle: Active individuals might benefit from higher carbohydrate intake, while those aiming for weight loss might focus on calorie reduction. A flexible approach may suit those with busy social lives.
- Address Medical Needs: Consider any allergies, intolerances, or conditions like hyperinsulinemia that might influence dietary choices.
- Balance and Moderation: Whether you’re eating for health, strength, performance or weight loss, moderation and balance is key.
- Prioritise Protein Intake: Higher protein intake is consistently linked to success in weight loss and muscle gain programmes – we see this all the time with our own members.
The Role of Calorie Balance
Regardless of the diet chosen, maintaining a calorie deficit is essential for weight loss. Studies have shown overconsumption and underreporting of calories are common factors in diet failure. While adherence is crucial, research has proved accurately tracking calorie intake is vital for effective weight management.
In Summary
Ultimately, the best diet is the one you can stick to over the long term. There’s no single perfect diet for everyone—success depends on sustainability, personal preferences, and lifestyle, enabling you to adhere to it consistently over time. Choosing an approach you enjoy and can maintain will always yield better results than jumping from one fab diet to another.
If you need help…
At Hall Personal Training, we help our clients build sustainable habits that support their health and fitness goals. If you’re unsure where to start or need guidance on finding the best approach for you, get in touch with our team today. Let’s create a plan that works for you and sets you up for long-term success!
The Top 3 Vitamins for Menopause: What Science Really Says
The Top 3 Vitamins for Menopause: What Science Really Says
If you’ve read our first post around menopause – The Oxfordshire Guide to Menopause: What Every Woman Should Know you’ll have learnt the menopause marks a significant hormonal shift that can affect physical and emotional well-being. Symptoms like hot flashes, mood swings, sleep disturbances, and muscle ans bone density loss are common during this transition. Nutrition, particularly supplement and vitamin intake, plays an imoortant role in managing these symptoms and promoting overall health during this time.
Here, we explore the top three vitamins scientifically proven to support menopausal health, using evidence from peer-reviewed studies and insights from one of our favourite trusted sources, Examine.com.
1. Vitamin D: The Bone Builder and Mood Booster
Why It’s Important
As estrogen levels decline during menopause, women are at a higher risk of osteoporosis due to decreased bone mineral density. Vitamin D facilitates calcium absorption, helping maintain strong bones. Additionally, it plays a role in regulating mood and immune function, making it vital during this transition.
Scientific Evidence
- Bone Health: Research shows that adequate Vitamin D levels can reduce the risk of fractures in postmenopausal women. A meta-analysis published in The Journal of Clinical Endocrinology & Metabolism found that vitamin D supplementation, in combination with calcium, significantly improved bone density.
- Mood Regulation: Vitamin D influences serotonin production, a neurotransmitter involved in mood regulation. Low levels have been linked to increased rates of depression and anxiety during menopause.
How Much Do You Need?
The Recommended Dietary Allowance (RDA) for women over 50 is 600–800 IU per day, but some experts suggest higher doses for optimal bone health. Blood tests can help determine if supplementation is necessary.
2. Vitamin E: A Natural Remedy for Hot Flashes
Why It’s Important
Vitamin E, an antioxidant, helps combat oxidative stress, which may exacerbate menopausal symptoms. It’s particularly effective in reducing the severity and frequency of hot flashes, which reportedly affects as many as 75% of menopausal women.
Scientific Evidence
- A study published in Gynecological Endocrinology demonstrated that women who took 400 IU of vitamin E daily experienced a significant reduction in hot flash frequency compared to a placebo group.
- Vitamin E also supports skin health, which can decline due to reduced estrogen levels, leading to dryness and loss of elasticity.
How Much Do You Need?
The RDA for vitamin E is 15 mg (22.4 IU) per day, but doses of up to 400 IU are commonly used for managing menopausal symptoms. Always consult your GP or healthcare provider before exceeding the RDA.
3. Vitamin B6: The Energy and Mood Stabiliser
Why It’s Important
Vitamin B6 is essential for neurotransmitter synthesis, including serotonin and dopamine, which regulate mood and energy levels. During menopause, fluctuating hormones can lead to irritability, fatigue, and depression—symptoms B6 can help alleviate.
Scientific Evidence
- A study in Menopause International found that B6 supplementation improved mood and reduced depressive symptoms in menopausal women.
- B6 also helps mitigate premenstrual syndrome (PMS) symptoms, which can persist during the perimenopausal phase.
How Much Do You Need?
The RDA for B6 is 1.5 mg per day for women over 50, though higher doses (up to 50 mg) may be used therapeutically. Excessive intake can lead to nerve damage, so caution is essential.
Tips for Incorporating These Vitamins
1. Food Sources:
- Vitamin D: Fatty fish (salmon, mackerel), fortified dairy, egg yolks and mushrooms.
- Vitamin E: Nuts (almonds, sunflower seeds), spinach, and avocados.
- Vitamin B6: Poultry, bananas, fortified cereals, potatoes and spinach.
2. Sunlight Exposure: For Vitamin D, aim for 10–30 minutes of sunlight on your skin a few times a week.
3. Supplements: Consider supplements if dietary intake is insufficient, especially for Vitamin D during winter months or if lab tests reveal deficiencies.
Final Thoughts
Menopause is a complex biological process that varies from woman to woman. While vitamins like D, E, and B6 play significant roles in alleviating symptoms, a holistic approach – including a balanced diet, regular exercise, and stress management – is equally crucial.
Before starting any supplementation, it’s crucial to consult with a healthcare provider, nutritionist, or knowledgeable personal trainer to ensure it aligns with your unique health needs and goals.
If you’re navigating menopause and looking for a personalised nutrition or exericse plan, Hall Personal Training in Oxfordshire offers expert guidance tailored to your unique journey. Reach out to us to learn more about how we can support your health and wellness goals during this transformative stage of life!
Welcome to your next blog read: 5 Game-Changing Benefits of Strength Training Every Menopausal Woman Needs to Know
Unfortunately, (you know it’s never good news when a blog post opens with ‘unfortunately’) Diabetes is more prevalent now than ever. A quick survey among our contacts showed that most of us know somebody suffering with the illness. When I talk about diabetes today, I’m really referring to Type 2 Diabetes, which is the lifestyle-related type, and makes up 90% of diabetic cases*. Working in the health and fitness industry, we’re always overjoyed when somebody with Type 2 Diabetes comes to us wanting to make a change. It’s an instance when we know we can use our skills and knowledge to make an overwhelming impact on somebody’s life and health. Going on that journey with them is a privilege, but it’d be better if fewer people were having to take those steps in the first place.
If we look at some stats from a paper published in 2019 looking at Diabetes in the UK, it’s estimated that 7% of the UK population is now living with Diabetes and approximately one million more people are walking around with undiagnosed Type 2 Diabetes. To give some context, in May 2020 the ONS reported 7% of the UK population had been infected with Coronavirus so far. Worryingly, there’s no indication of its incidence slowing down. In fact, DiabetesUK predicts the number of people living with diabetes to rise to 5.5 million by 2030. This is shocking, as people living with Type 2 Diabetes are 50% more likely to die prematurely; Diabetes is the biggest contributor to heart disease and limb amputations, causing 530 heart attacks and 175 amputations per week in the UK alone. In 2019, 13,951 people lost their lives to diabetes in the UK and one in six hospital inpatients are diabetic, costing the health service £10 billion per year (10% of its total budget).
These statistics are saddening and maddening. Medical and scientific research shows that Type 2 Diabetes can be prevented, controlled and even reversed. Many of the deaths reported across 2019 as a result of diabetes could have been avoided simply by providing people with the right knowledge and tools to take charge of their health. So, what does sugar to do our weight, and what can we do about Type 2 Diabetes?
Let’s start by looking at what Type 2 Diabetes actually is.
Healthy individuals have around one teaspoon of glucose (blood sugar) circulating their bodies. The hormone insulin keeps our glucose levels in check, and makes sure that the sugar we consume is stored safely in our cells, rather than circulating around in our blood. Type 2 Diabetics can’t metabolise blood glucose properly, so more and more glucose builds up in their bodies. In an effort to safely store it, increasing amounts of insulin are produced, but the cells no longer recognise insulin’s signal. We call this insulin resistance, and it causes Type 2 Diabetes.
Let’s move on to what causes this to occur.
In most cases, the answer is simple: excessive food intake, weight gain and lack of movement/exercise are the main contributors. So it should be simple to reverse, right? Well, no, this isn’t the case. Once insulin resistance has occurred, it has knock-on effects on other hormones, including Leptin. Leptin is secreted by our fat cells, and helps to regulate our appetite and weight.
The more fat cells we carry, the more leptin we have telling our body to eat less and move move, helping us to burn off excess energy. As we lose body fat we reduce the amount of leptin, and in doing so signal our body to eat more and move less. If you’ve even been on a successful diet, you’ll have likely witnessed leptin at work and found your appetite increasing over subsequent weeks.
Logically, Leptin should be helping us out if we’re carrying excess weight, but for those with Type 2 Diabetes, this isn’t the case. Type 2 Diabetes and high levels of obesity cause high levels of insulin as the hormone battles to keep blood glucose in check. When insulin levels are raised, they block the signals Leptin is giving off to the area of the brain that controls weight and appetite. Despite having high levels of body fat, the signal to eat less or move more isn’t getting through. Because it’s not receiving the message from Leptin, the brain believes fat stores are low and so adjusts appetite and motivation to exercise in an effort to gain weight. This is a chemical disaster – essentially you now have somebody who is obese and needing to lose weight having the appetite and cravings of an individual who is underweight. It’s crucial that we understand this chemical imbalance when working with individuals with Type 2 Diabetes.
It’s not easy, but all is not lost. There are a few proven strategies that can help to improve and even reverse Type 2 Diabetes.
1. Exercise
When looking to lose weight and improve health exercise is a must, even more so for diabetics. It’s well established that exercise can increase glucose uptake from the blood into muscle tissue to be used as fuel. In fact research has shown a single bout of moderate intensity exercise can increase glucose uptake by at least 40% for 48-72 hours after exercise. That means undertaking 3-4 sessions per week of moderate intensity exercise is hugely beneficial. Indeed, modest exercise (even without weight loss) reduces the morbidity and mortality associated with diabetes. It’s difficult to imagine a more effective therapeutic strategy for reducing insulin resistance, improving blood glucose levels and improving overall health and wellbeing.
2. Sleep
If exercising seems like too much effort and you’re looking for something a little more relaxing then obtaining a good night’s sleep is paramount for both blood sugar management and regulation of appetite. Research groups have found far higher rates of Type 2 Diabetes among individuals that routinely sleep for less than six hours per night. In fact, studies have found sleeping four hours a night over six nights is enough to reduce the your uptake of glucose by 40%. Even partial sleep deprivation across one night increases insulin resistance, and increases blood sugar to pre-diabetic levels. We already know 62% of people with glucose levels in the pre-diabetes range are likely to have poor sleep.
Dr. Eve Van Cauter is a researcher looking at the link between sleep and appetite, and has found that loss of sleep increases circulating levels of endcannabinoids (yes, the same chemical you produce when you smoke marijuana) and a decrease in leptin, resulting in increased appetite and desire to snack. This chemical change increase is one of the reasons why our cravings for carbohydrate-rich foods and sweet/salty snacks increase by 30-40% and caloric intake by any additional 300 calories when sleep is reduced.
Chronic sleep deprivation is now recognised as one of the main factors in the development of Type 2 Diabetes throughout first-world countries. Quality sleep is a must!
3. Diet
Last but by no means least, diet is probably the strongest tool we have in our armoury in the fight against Diabetes. Low calorie diets can reverse and treat Type 2 Diabetes. The Diabetes Remission Clinical Trial (DiRECT) study and researchers at the Universities of Newcastle and Glasgow devised a diet plan consisting of 800 calories per day. They took around 300 patients that have had Diabetes for six years. After one year, 46% of the participants went into Diabetes remission and sustained their recovery without medication compared to only 4% of participants in the control group.
For some people, eating 800 calories a day isn unsustainable. If that’s you, then you could perhaps consider a low carbohydrate diet, as we know diets that promote a lower intake of carbohydrate foods (<90g) help to improve blood glucose, insulin and weight loss compared with traditional eating.
Finally, if you’re not ready to completely overhaul your diet then consider including vinegar shots before meals. There’s a surprising amount of literature investigating their effect on blood sugar. A recent meta-analysis of controlled trials suggests that consuming one to two tablespoons of vinegar shortly before a carbohydrate-containing meal lowers the overall glucose response by an average of 60% and overall insulin response by an average of 130% compared to the same meal without vinegar. Notably, subgroup analysis suggested that both healthy and insulin resistant people observed a significant benefit, although the effect was more pronounced in people with insulin resistance.
When it comes to dietary advice and Type 2 Diabetes it’s important to consider a diet that:
1. Reduces your total caloric intake to help promote weight loss
2. Reduces any refined, processed carbohydrate food sources such as biscuits, cakes, pastries, sugary cereals and fried foods such as chips, donuts etc.
3. Increases carbohydrates from whole grains such as beans, pulses, lentils, potatoes etc.
4. Increases intake of fibre through foods such as fruit, vegetables and smoothie recipes
5. Adds a shot of vinegar before or during any meal that contains a high level of carbohydrates – this is a great strategy to use when any meals you eat are out of your control
In summary, we need to be aware of the prevalence of diabetes as despite advances in health care and medical science the number of people suffering with diabetes is on the rise. Unfortunately, the world we live in today and the foods we eat are all set up to promote an unhealthy life which only increases the risk of developing diabetes. But arming yourself with the knowledge and tools to understand this condition is the first step in tackling it and taking care of your health.
When our members come to us with Diabetes or in a pre-diabetic state, we have a variety of tools that address their nutritional needs, but also work on habits and behaviour change to ensue the changes they need to make aren’t unsustainable or overwhelming. If you need help developing a strategy to tackle your weight or diabetes, please do feel free to reach out. Email Chris here.
*The other 10% of cases are made up of Type 1 (when the pancreas fails to make insulin – 8%), with the remaining 2% made up of gestational diabetes and Type 3 Diabetes.
Irritable Bowel Syndrome: What is it and how can I manage it?
“I’ve got a gut feeling about this…” is something we say when we expect to feel a certain way, either positive or negative, about a behaviour or event that’s about to happen. Unfortunately, having a “gut feeling” if you suffer from Irritable Bowel Syndrome (IBS) rarely leads to good fortune, and instead is a telltale sign that your gut isn’t happy and one of the following – abdominal pain, cramping and/or diarrhoea – is soon to be expected.
IBS affects up to 20% of the general population (1) and although it’s not life-threatening, it can cause embarrassment, pain and discomfort, resulting in social anxiety and an overall decrease in quality of life. We see the impact of it every day among our members, and work closely with those affected to try and identify triggers and manage and reduce symptoms.
The mechanisms that cause IBS are still unclear and there are a huge number of theories in the medical world. Some scientists believe it’s linked to food poisoning, as one in nine people who experience food poisoning develop IBS in later life (2). Other scientists believe it could be related to stress, dietary allergies and intolerances, genetics, intestinal infections and pathogens, and/or intestinal permeability. As a result of this confusion, if you look for help online at the moment, you’ll find reams of information telling you to:
• avoid certain foods such as gluten, diary and sugar
• avoid foods high in fibre
• avoid food that are low in fibre
• avoid certain fruits and vegetables
• avoid alcohol, fizzy drinks and caffeinated beverages
• eat at the same time each day, avoid skipping meals, eat slowly
• drink more water
• reduce stress
Just looking at this is enough to stress us out! There’s so much conflicting information out there it makes it difficult to know where to start, and what to give up. So, what should you do? And what process do we follow with our members?
Now, it’s important to note that we’re not doctors, but there does seem to be a rather strong (3) suggesting that alterations in our gut microbiome could be a major contributing factor to IBS, and the use of probiotics looks promising in tackling the related symptoms.
In our experience with members, a good place to start is with an elimination diet. These specific diets aim to strip back the most common ‘flare up’ foods with the intention of slowly reintroducing them back in to your diet one at a time. This is a great exercise as it allows you to introduce one food type at a time while monitoring whether or not it causes any symptoms. At the end of this process you should have a good overview of the foods that cause you flare ups and those that your gut’s happy with. Dr, John Berardi has some great information on elimination diets here: https://www.precisionnutrition.com/elimination-diet-infographic
Alongside an elimination diet, studies (4) have found supplements such as oil of peppermint taken daily (300-600mg) appear to reliably and effectively reduce abdominal pain in those suffering from IBS for as long as it is taken.
As mentioned above, the use of probiotics is getting more and more attention in this area. A 2020 meta-analysis (5) looking at 35 random controlled trials involving 3,452 participates found supplementation of a broad spectrum probiotic led to favourable improvements in certain specific IBS-related outcomes, including abdominal pain, bloating and flatulence.
Every case is different, and before supplementing it’s crucial to work with a professional who understands your unique symptoms. While there’s no one way to eliminate IBS, working out the foods that trigger your symptoms and taking steps to manage your symptoms can make life a lot more comfortable.
References
1. PMID 22426087
2. PMID 28069350
3. PMID 28069350
4. PMID 389344
5. PMID 32014597