Tuesday Tip: Mindset and hormones 🤯

Does the way you think about food impact your body’s physiological response to it? Yes it does! A recent study found that your perception of food can influence the hormones responsible for feelings of hunger and fullness.

Participants were given two identical milkshakes – one labelled ‘indulgent’ and the other ‘sensible’. The shakes had identical calories and macros, but the hormonal reactions were very different.

Those who drank the “indulgent” shake experienced a significant drop in ghrelin (the hunger hormone), signaling greater satisfaction. On the other hand, those who consumed the “sensible” shake didn’t feel as full, even though the shakes were nutritionally identical. It turns out, thinking a food is “indulgent” can make your body feel more satisfied.

So what does this mean?

#1 Ditch the Labels

Stop labeling foods as ‘good’ or ‘bad’. When you label foods as indulgent or sensible, good or bad, you influence how satisfied you feel afterwards. Instead, focus on enjoying all foods and viewing them all as good and indulgent. Then enjoy everything, in moderation.

#2 Enjoy Without Judgment

When you take the pressure off food choices and allow yourself to enjoy variety, you might notice less stress around meals. Moderation is key for maintaining both physical and mental satisfaction.

#3 The Power of Perception

How you view food shapes your body’s response. Choose to see all food as part of a balanced lifestyle rather than something to feel guilty about. And on the flip side stop viewing ‘healthy’ or ‘low calorie’ options as less indulgent as that will mean you feel less satisfied.

By simply shifting how you think about food, you can improve not just your satisfaction, but your overall relationship with eating. A balanced mindset leads to a balanced body.

Happy Tuesday! 😊

Xx

Tuesday Tip: How to Stop Late Night Snacking 🍪

Late-night snacking is a tricky habit many struggle with, often derailing weight loss efforts. So why do we do it, and how can we break the cycle?

There are several reasons for after-dinner snacking, and it’s key to figure out the cause. Identifying the cause is the first step in finding a solution.

#1 Skipping Meals

If you’re not eating enough during the day, your body craves energy at night. Try meal prepping or keeping easy options on hand (ready meals etc). If you’re too busy, schedule meals like meetings to create a routine.

#2 Grazing All Day

Snacking throughout the day can leave you unsatisfied, leading to overeating at night. Have balanced meals every 3-5 hours instead of grazing, helping to regulate hunger and reduce cravings.

#3 Not Enough Protein

Protein is the most filling macronutrient. Without enough, you might feel unsatisfied, leading to late-night cravings. Include protein in each meal or snack, but not at the expense of carbs too.

#4 Unbalanced Meals

Meals lacking fibre or healthy fats can leave you reaching for snacks later. Use the balanced plate method; combine protein, carbs, healthy fats, and fibre-rich fruits or veggies to stay full longer.

#5 Uneven Calorie Distribution

Not spreading your calories evenly throughout the day can cause hunger at night. Spread your calorie intake across meals to avoid nighttime cravings.

#6 Mindless Eating

Boredom, stress, or emotions can trigger overeating. Practice mindful eating by focusing on the taste and texture of your food, and stop when you’re satisfied, not stuffed.

Late night snacking doesn’t have to derail you. By identifying the cause and making simple adjustments like consistent meals, balanced plates, and mindful eating, you can take charge of your habits.

Happy Tuesday! 🤗

Xx

Tuesday Tip: Should You Skip Breakfast? 🍳

Lately, there’s been a lot of talk about skipping breakfast for longevity. Some social media and celebrity ‘experts’ claim you should eating around 12-2 PM every day if you want to live longer. Sounds simple, right? But does the science agree?

Well… not quite.

A recent large-scale study followed 62,746 people over and found that those who skipped breakfast, or only ate breakfast 1-2 times per week, had a higher risk of developing gastrointestinal cancers (including esophageal, gastric, colorectal, liver, and gallbladder cancer) compared to those who ate breakfast daily.

And no, this wasn’t just about weight, lifestyle, or socioeconomic factors. The link between skipping breakfast and cancer risk remained even when adjusting for other variables. In fact, multiple previous studies have supported these findings.

Why might this be happening? There are a few possible explanations:

– Inflammation: Skipping breakfast is linked to higher levels of C-reactive protein, a marker of inflammation. Chronic low-grade inflammation plays a role in tumor growth by promoting oxidation, mutation, and DNA changes.

– Circadian Rhythm Disruption:Eating late may mess with your body’s internal clock, affecting metabolism and cellular function.

So, should you be eating breakfast?

The evidence suggests yes, not just for energy and satiety, but for long-term health. This doesn’t mean breakfast is magical, but skipping it could have unintended consequences beyond just hunger. It also raises general concerns about fasting for periods of time and the impact that can have on gastrointestinal health.

Moral of the story? Don’t believe every health trend you see on social media. Always question the claims and check what the science actually says.

Happy Tuesday! 🤗

Xx