Tag: anti-inflammatory

Posted on by — Leave a comment

How Do You Reduce Your Cholesterol?

How to Improve Your Cholesterol Levels Naturally

Hello Everyone,

I hope you are keeping well. In this article, I will discuss a hot topic: How to lower your cholesterol.

Let’s dive in…

What Is Cholesterol?

Cholesterol is a fatty, waxy substance produced in the liver. We also get a small amount (roughly 20%) of cholesterol from foods such as meat, fish, eggs, and dairy.

Cholesterol is an essential substance in the body with several different roles:

  • Forms the basic building block for hormones like cortisol, progesterone, estrogen, and testosterone.
  • Reacts with sunlight on the skin to create vitamin D.
  • Provides structure to every single cell membrane in the body.
  • Used to repair damaged tissues in the body.
  • Helps create bile in the liver to aid fat digestion.

 

There are 2 main types of cholesterol: HDL (high-density lipoprotein) and LDL (low-density lipoprotein).

The HDL form is often called “good” cholesterol and the LDL “bad” but this is too simplistic. The truth is we need the right levels of both types of cholesterol.

What Causes High Cholesterol?

When a doctor says you have high cholesterol, it is important to clarify exactly what they mean.

You might have high levels of HDL and normal levels of LDL, high levels of both, or high levels of LDL and low HDL. The ratio between the two types is important – you need to know what you are dealing with.

High cholesterol can be caused by:

  • Familial hypercholesterolemia: This is an inherited condition that causes elevated cholesterol.
  • Chronic inflammation: Inflammation causes internal damage to cells and tissues. Your body has to produce more cholesterol to help deal with this.
  • Stress: Cortisol, your main stress hormone, is manufactured from cholesterol. The more stressed you are, the more cortisol you have to make so the higher your cholesterol.
  • Underactive thyroid: Low thyroid function can slow cholesterol clearance through the liver and bowel.
  • Diabetes: People with diabetes are more prone to high cholesterol (American Heart Association, 2024) and both conditions increase the risk of heart disease.
  • Menopause: Hormonal changes during menopause lead to an overall increase in cholesterol in menopausal women (Currie & Williams, 2008).

 

There are no symptoms of high cholesterol, so prevention is critical.

Is High Cholesterol Dangerous?

High cholesterol does not usually occur on its own. It is a symptom of an underlying cause, like chronic inflammation, underactive thyroid, or diabetes. It is important to explore what else is happening in the body so you can deal with all the issues, not just high cholesterol.

Your doctor will most likely check your cholesterol alongside triglyceride levels. Triglycerides are how your body stores fats. If you have high LDL, low HDL, and high triglycerides, you are at risk of cardiovascular problems like heart disease, atherosclerosis, and stroke. And what is the common thread amongst all these conditions? Chronic inflammation!

In this study by Tsoupras et al. (2018), the authors note that:

‘The cause of chronic diseases is chronic and unresolved inflammation… Instead of cholesterol, targeting and treatment of inflammation will lower the side effects of chronic disorders.’ 

Can Anti-Inflammatory Foods Reduce Cholesterol?

Research shows that soluble fiber from foods such as oats, vegetables, and certain fruits can lower cholesterol (Ghavami et al, 2023). But these are not the only foods that are helpful; many more foods have anti-inflammatory properties and nutrients to support cholesterol balance.

This is why I created Eat Burn Sleep. I have done all the research and meal planning for you so you can step straight into your anti-inflammatory lifestyle and enjoy your best health.

There are many wonderful foods to choose from in our program! We have hundreds of recipes for breakfasts, lunches, evening meals, snacks, and drinks. Each meal includes key nutrients that tackle inflammation and support energy, immunity, gut health, heart health, hormone balance, and more.

If you are taking medication for high cholesterol, I recommend you speak to your doctor before making any diet and lifestyle changes. A combination of treatments can be more effective than a single one, and you might need to take a lower dose of medication. We frequently hear from members at Eat Burn Sleep that medical professionals want to know what lifestyle they are following because of their remission success!

If you want to optimize your cholesterol levels, I suggest you start with the 6-week reset. There are meal plans and food lists to guide you through the diet, alongside movement videos and guided relaxation sessions to support your physical and mental well-being.

What do our Members say?

We get amazing feedback and reviews from our Members every day. This is what EBS Member Jill says about her experience:

“Following Yalda’s low inflammation lifestyle has changed everything for me. My CBCs come back showing no cholesterol issues, I don’t have active arthritis anymore, I rarely have eczema flare-ups and I’ve lost almost 40lbs over the past 2 years of following Eat Burn Sleep.”

And Mona:

“I started the Eat Burn Sleep lifestyle in March 2020, and in June, I went for a blood test.

My cholesterol last year in June 2019 was 247, this year it went down to 233. I was so excited and more motivated.

This is the first time in years my cholesterol went down.

Usually, my cholesterol will increase every year and I refuse to take medication. I also have a very high family history of stroke, diabetes, and heart attack. I got so tired of other diets and decided to change my lifestyle, nothing worked for me in the past.

This lifestyle worked. I feel better and more energetic. Thank you Yalda!”

Are you inspired to make changes to your cholesterol? Find out more about our membership options now.

You might also enjoy:

Why Am I Always Hungry?

Best Exercise to Lose Belly Fat

Does Cortisol Cause Weight Gain?

Yours, in health,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Posted on by — Leave a comment

Feel Like Crying? Common Causes Explained

Why You Feel Like Crying for No Reason (Even When Life Is Good)

Hello everyone,

It doesn’t matter who you are, your age, or how resilient you think you are; we all cry, and we all need to cry. It’s an essential release for grief, sadness, stress, anger, happiness, sentimentality, and plain tiredness.

But sometimes you feel like crying for absolutely no obvious reason, and it can leave you wondering what on earth is going on with you.

I hear this constantly from clients: they tell me they have a genuinely good life, close friends, a loving family, and good health, and they’re baffled that they still burst into tears out of nowhere. If that’s you, I want to walk you through one of the biggest, most overlooked reasons this happens.

Why Do I Feel Like Crying For No Reason?

Why Do I Feel Like Crying For No Reason

First, if you often feel like crying and can’t explain why, you are not alone, and it’s far more common than people admit. In my experience, it tracks closely alongside poor gut health and inflammation. I talk a lot about the two-way link between your brain and your gut; it’s essentially a superhighway of nerves running constantly between the two, transmitting information in both directions.

Ever needed the bathroom right before public speaking? Or felt butterflies before meeting someone important? That’s your brain-gut connection at work in real time. And when that connection is out of balance, it can genuinely be the reason you feel like crying when nothing in your life seems to warrant it.

How Does Gut Health Affect Mood?

How Does Gut Health Affect Mood

Your gut microbiome is home to over 100 trillion microorganisms, and one of their many jobs is producing the neurotransmitters that regulate your mental health, including:

  • Serotonin: often called the happy hormone
  • Dopamine: your pleasure and motivation hormone
  • GABA: for calming an overactive mind
  • Melatonin: your sleep hormone

When your gut can’t produce these in the right amounts, because of inflammation or an overgrowth of unfriendly bacteria, your emotions take the hit. In my clinical experience, this is one of the most under-discussed causes of unexplained tearfulness.

What Affects Gut Health?

What Affects Gut Health

A few things I see disrupting gut health again and again in my clients:

  • Stress the single most common cause of gut problems I encounter. Chronic stress disrupts every stage of digestion and throws gut bacteria out of balance (gut dysbiosis).
  • Antibiotics don’t discriminate between good and bad bacteria, so if you’re on them now or have a history of frequent use, it’s worth actively supporting your gut health.
  • Poor sleep
  • Over-exercising
  • Alcohol
  • Poor dietary choices: gut bacteria are genuinely sensitive to sugar, artificial sweeteners, additives, emulsifiers, and other ingredients common in ultra-processed foods (UPFs).

So next time you feel like crying and can’t explain why, I’d encourage you to look at your gut first. It might be time for a microbiome reset.

Why Do I Feel Like Crying After Every Meal? 

This is something I get asked about almost as often as the “no reason” crying, so let’s address it directly, because it deserves its own explanation.

If you find yourself tearing up while eating, or feeling weepy shortly after a meal, there are a few genuine physiological reasons this happens:

  • Your vagus nerve fires up the moment you start eating. This is part of your body’s “rest and digest” response, and in people who are more sensitive to this shift, it can trigger an emotional release that feels completely disconnected from anything you were thinking about.
  • Blood sugar swings. A meal that’s high in refined carbs or sugar causes a sharp rise and fall in blood sugar, and that crash can genuinely trigger low mood, tearfulness, or irritability within an hour or two of eating.
  • Digestive discomfort. Bloating, reflux, or a food sensitivity flaring up mid-meal can create a physical discomfort that your brain interprets as emotional distress, especially if the gut-brain link is already out of balance.
  • Association and memory. Meals carry a lot of emotional weight, shared family meals, past relationships with food, or simply the vulnerability of slowing down and being with your own thoughts can bring feelings to the surface.

I want to be honest with you here: if crying when you eat happens often, feels distressing, or is tied up with how much or how little you’re eating, please don’t just push through it alone. That combination is worth talking through with a doctor, therapist, or nutritionist, since it can sometimes point to something that deserves proper support rather than a quick fix.

For most people, though, the explanation really is this simple: your gut-brain connection is working overtime during digestion, and a rocky gut microbiome or a blood sugar crash is enough to tip you into tears.

How Gut Health Affects Sleep and Mood

How Gut Health Affects Sleep and Mood  

Serotonin isn’t just your “happy hormone”; it’s also a direct precursor to melatonin, your sleep hormone. This is exactly why poor gut health can hit both your mood and your sleep quality at the same time.

It’s easy to end up in a vicious circle here: poor gut health disrupts sleep, and poor sleep disrupts gut health right back. Both of them, individually or together, can leave you feeling like crying for no reason. The fix, in my experience, is working on both at once; improving gut health while upgrading your sleep habits creates a positive spiral that gets you back to emotional stability far faster than tackling either one alone.

What Is the Best Diet for Mood Balance?

What Is the Best Diet for Mood Balance

I always push for a lifestyle change over a “diet,” because how you move and think affects your gut just as much as what you eat does. My own approach is built around an anti-inflammatory lifestyle that includes:

  • Foods that support blood sugar regulation and a healthy gut microbiome.
  • Genuinely anti-inflammatory foods.
  • Foods that supply brain nutrients like omega-3s, B vitamins, and antioxidants.
  • Gentle daily movement.
  • A positive mindset.
  • Daily relaxation and stress management.

A balanced gut microbiota lowers chronic inflammation and genuinely supports mental well-being. It might sound surprising the first time you hear it, but the same gut bacteria that can lift your mood can just as easily tip it the other way when they’re out of balance. It’s also why gastrointestinal conditions like Irritable Bowel Syndrome, Ulcerative Colitis, and Crohn’s Disease so often come hand in hand with depression and anxiety.

Improving gut health genuinely improves brain health. It’s science.

Want to read more on this? You might enjoy:

Are you ready to feel like yourself again? Start living the anti-inflammatory way. Find out more about our membership options here.

With love, Yalda x

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Frequently Asked Questions

Why does eating make me cry? 

Usually, why do I cry after eating? And why does eating make me want to cry? It comes down to your vagus nerve activating during digestion, a blood sugar crash after the meal, or discomfort like bloating or reflux, all of which your brain can register as emotional distress, especially if your gut-brain connection is already out of balance.

Does crying make you hungry?

It can. Crying is physically taxing and can trigger a small release of cortisol, which sometimes increases appetite afterward, similar to how stress can drive cravings.

Does crying make you thirsty? 

Yes, often. Crying uses up fluid through tears, and the physical exertion of a good cry can leave you feeling dehydrated, so it’s worth having a glass of water afterward.

Is it normal to constantly ask why do i cry when I eat? 

Occasional unexplained tearfulness is common and often linked to gut health, sleep, or stress. If it’s happening constantly or is significantly affecting your day-to-day life, it’s worth speaking with a doctor or therapist to rule out anything else that might need proper support.

Posted on by — Leave a comment

How to Deal With PCOS Belly Fat

The Truth About PCOS Belly Fat

Hello Everyone,

It can be challenging to flatten your tummy when you have hormonal and inflammatory conditions like Polycystic Ovary Syndrome (PCOS).

In this article, I’m going to explain why it’s hard to lose belly fat when you have PCOS and share some of my best tips for dealing with this issue.

 

What Is PCOS?

Many women have polycystic ovaries without having PCOS, but every woman with PCOS has polycystic ovaries. Let me explain… Each month, in the first half of the menstrual cycle, the ovaries develop follicles that contain eggs. One of these eggs will be released at ovulation and the remaining follicles will degenerate.

However, some women carry undeveloped follicles on the ovaries that look like bunches of grapes – these are polycystic ovaries. It is possible to have polycystic ovaries and not experience any symptoms but with PCOS, these cysts lead to hormonal imbalances and symptoms such as:

  • Irregular periods or no periods
  • Fertility problems
  • Problems with blood sugar balance and insulin resistance
  • Weight gain especially around the abdomen and belly
  • Acne
  • Headaches
  • Excessive hair growth on the face, back, and chest (hirsutism)
  • Thinning hair on the head

Tests may reveal elevated levels of luteinizing hormone and testosterone and low progesterone. There may also be problems with estrogen metabolism.

If not treated, PCOS can increase the risk of other conditions like obesity, Metabolic Syndrome, insulin resistance, Type 2 diabetes, depression, infertility, and an accumulation of fatty tissue, particularly around the tummy area.

How to Deal With PCOS Belly Fat

PCOS belly fat accumulates as a result of insulin resistance and hormonal imbalance. It can be hard to shift, but it is worth tackling because this is the sort of fat that produces inflammatory chemicals which can make your PCOS symptoms even worse.

I recommend you follow a 4-step approach to deal with PCOS belly fat;

  1. Support your gut microbiome.
  2. Do the right kind of exercise and movement.
  3. Get good quality sleep.
  4. Learn how to manage stress.

 

Let’s look at each of these steps in turn.

Encourage Good Bacteria to Grow in Your Tummy

Many studies show increased levels of harmful bacteria and differences in the composition of the gut microbiome in women with PCOS. These shifts in microbial balance can be related to hormone metabolism and inflammation. The wrong types of bacteria can promote inflammation and “recycle” estrogen, leading to further estrogen imbalance.

You can support the healthy balance and diversity of your gut microbiome by eating gut-healthy food like this wonderful Flax and Chia Light Banana Bread or Slow-cooker Indian Vegetable Curry.

The Eat Burn Sleep food lists and meal plans are designed to encourage the growth of beneficial gut bacteria which in turn help with hormone metabolism and lowering inflammation. We have hundreds of recipes on the platform, all designed with your gut bugs in mind!

Move Every Day in The Right Way

Core strength exercises that improve your abdominal tone are great for dealing with belly fat. They really work! You can read more about these sorts of exercises in Best Exercises to Lose Belly Fat Quickly.

Daily movement and exercise are important when you have PCOS, but it’s important to steer clear of workout plans that are too demanding and stressful. I see people doing intense workouts and not eating properly before or afterward, and this is a surefire way to worsen PCOS symptoms.

Workouts that are too intense increase your stress hormones and inflammation. They have the opposite effect of what you are trying to achieve.

The EBS membership includes access to our library of hundreds of movement videos that build muscle strength and help lower inflammation. I do these exercises myself daily, and I guarantee you will see the difference in your health.

Each routine takes half an hour or less – combine them with the food plan and you will see amazing changes, just like EBS Member Leila:

“I am on my 4th week of the 6-week reset, and I have PCOS.

Already I’ve seen amazing results and feeling much better and lighter in my body (and mind)!

Really impressed with the quality of your work and what you’ve put into this amazing platform.”

Get Good Quality Sleep

Sleep significantly affects your hormonal health and shouldn’t be underestimated. Do you sleep easily for 7-9 hours every night? If not, this is a key area to focus on if you want to be free from PCOS belly fat.

Lack of sleep affects your appetite and satiety hormones. When they are out of rhythm, you are likely to crave sugary foods and simple carbohydrates – things like sodas, pastries, candy, and other junk foods. Eating these sorts of foods when you have PCOS-related insulin resistance leads to more belly fat and more inflammation. I explore this further in What Happens If You Don’t Sleep Enough?

For insomniacs, shift workers, and people who have had a lifetime of waking up in the middle of the night we have Expert Advice for Insomnia as part of the EBS membership. It’s a game-changer!

Reduce Stress

Stress plays a massive role in hormonal imbalance and inflammation. Stress hormones alter the balance of your gut bacteria, increase belly fat (high levels of cortisol lead to more fat storage around the belly area), and affect mental well-being. Chronic stress can lead to feelings of anxiety and depression which can make it harder to cope with PCOS.

So, please don’t despair if you have PCOS and a larger tummy than you would like because you can change it. You are not stuck with it for life.

We have many EBS members who have turned their PCOS around by following the EBS lifestyle. This is what Remi says about the program:

“After 3 years of sticking (mostly) to your food guide, I have healed my PCOS!

I just went in for hormone testing, and everything was completely normal for the first time in my life.”

We even have leading Endocrinologists who have benefited from the program, like Dr Mehreen Kahn:

“The lifestyle has helped me so much. I have PCOS and IBS/reflux. An added benefit for me is my cystic acne from PCOS just vanished. My 13-year-old acne is clearing up.

The bloat is gone, no more popping TUMS, and Gas-X and Omeprazole all the time. My tummy is flat for the first time since babies! I feel better at 40 (my birthday is tomorrow) than at 30. My hair is shinier, my nails are breaking less.”

So, are you ready to deal with PCOS belly fat?  Check out our membership options now.

You might also enjoy:

Why Am I Always Hungry?

Does Cortisol Cause Weight Gain?

How Much Does Inflammation Affect Weight Loss?

Yours, in health,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

Posted on by — Leave a comment

Low-Calorie Foods for Weight Loss

Hello Everyone.

Do you want to lose weight and not feel hungry all the time?

Are you looking for low-calorie foods for weight loss?

This post is for you. I’m going to share 5 important things about branded low-calorie foods so you can understand exactly what they do to your body. Then, I’m going to show you some higher-calorie meals that are even better for weight loss so you can decide what to eat to lose weight.

Let’s start with the 5 important things you need to know about branded low-calorie foods.

1. Beware of Marketing. Selling Matters More Than Your Health.

2. Most Low-Calorie Foods Should Carry a Health Warning!

3. Most Low-Calorie Foods Will Lead to Even Greater Weight Gain

4. Don’t Count Calories for Weight Loss

5. Low-Calorie Foods for Weight Loss Lead to Misery

1. Beware of Marketing. Selling Matters More Than Your Health.

I started researching low-calorie products and a quick online search led me to ‘low-calorie crackers’. The first one to come up was a sweet chili flavor rice cracker with 106 calories per 25g. That’s about 6 crackers. The marketing focus is on the calories as they are written in big bold type on the label, the same size as the logo.

The label for these crackers tells you they are ‘baked not fried’, 93% fat-free, gluten-free, and are a healthy, delicious low-fat snack.

Here are the ingredients:

Rice (84.5%), Rice Bran Oil (Contains Antioxidant: Soy Tocopherols), Sugar (4.3%), Salt, Milk Powder, Hydrolysed Soy Protein, Tomato Powder, Garlic Powder, Yeast Extract, Soy Sauce Powder (Soy, Rice, Salt), Onion Powder, Acidity Regulators: Calcium Lactate, Sodium Acetates, Citric Acid, Malic Acid, Flavor Enhancers: Disodium Guanylate, Disodium Inosinate, Vinegar Flavor, Maltodextrin, Paprika Powder (0.1%), Chilli Powder (0.1%), Colouring: Paprika Extract, Anticaking: Silicon Dioxide, Antioxidant: Soy Tocopherol, Capsicum Extract.

Do these ingredients sound healthy to you? Do you have them in your store cupboard? Why does a simple cracker need to contain so many chemicals? The answer, of course, is that these crackers are an ultra-processed, highly addictive food.

Young female doctor consulting overweight woman in clinic

2. Most Low-Calorie Foods Should Carry a Health Warning!

Ultra-processed foods like this are riddled with enhancers, stabilizers, emulsifiers, and other additives. These chemicals damage your gut microbiome and cause gut dysbiosis (Song et al, 2023).

Gut dysbiosis leads to chronic inflammation, which causes obesity!

It’s no coincidence that ultra-processed foods are big business, and obesity and diseases are on the rise. Over 1 billion people in the world are obese. That includes 650 million adults, 340 million adolescents, and 39 million children!

3. Most Low-Calorie Foods Will Lead to Even Greater Weight Gain

The bad bacteria that cause obesity love these acidity regulators, flavor enhancers, and anticaking agents. They will let your brain know that they want more of this rubbish so that they can survive and wipe out your good bacteria. This is why ultra-processed foods become addictive.

These chemicals confuse the brain’s hunger-reward system. They trick you into thinking you are eating something healthy, and your body searches for fiber, vitamins, and minerals. Because these foods are nutritionally deficient, your brain tells you to keep on eating, in the hope that you will find the nutrients you need. Ultra-processed food is wiping out our natural eating habits, and the body is starving.

This is why obesity is on the rise. These chemicals are in all low-calorie, marketed foods. Bodies are getting bigger, and malnutrition is getting greater. 

But when you eat real food filled with fiber, vitamins, minerals, and phytonutrients, your body knows how to utilize it. You don’t feel constantly hungry with a nutrient-rich diet. And more importantly, you won’t become obese and inflamed.

Fat woman., Shape up healthy stomach muscle, and diet lifestyle, to reduce belly concept.

4. Don’t Count Calories for Weight Loss

The ultra-processed low-calorie rice crackers state that they are 424 kcal per 100g.

We don’t count calories here at Eat Burn Sleep, but look at what you can eat for the same number of calories as these crackers:

 

A tray of chicken bites coated in anti-inflammatory ingredients, sprinkled with herbs

A serving of our chicken nuggets @ 200g = 310 kcals.

Two glasses with coconut yogurt and strawberries on top. Mint at the side.

A serving of our Summer Pudding, 113.2 kcals.

 

A bowl of Thai red curry with red and green vegetables.

Our Red Thai Vegetable Curry 217.4 kcal

Plus:

A glass of a chocolatey-looking protein shake made with cacao, with a red and white straw in it.

Anti-craving Chocolate Shake 92kcal

Plus:

A plate with a burger and salad on it, with a dip on the side with an orange napkin and knife and fork.

Moroccan Burger 204.4 kcal

Plus:

A bowl of salad with tomatoes, quinoa, butternut squash and other vegetables in a pink and cream bowl

Butternut Squash & Quinoa Salad 268.4 kcal

 

You could use the same number of calories (or fewer!) and enjoy easily digested, genuinely healthy food that will help you lose weight and make your brain and body happy.

More importantly, look at the superpower nutrients you are putting inside your body in these quick and easy recipes:

  • Vitamins A, B1, B2, B3, B5, B6, B12, biotin, C, D, E, K, and folate.
  • Minerals like calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sulfur, and zinc.
  • Fiber to support your gut microbiome.
  • Omega 3, the essential fatty acid that helps manage inflammation.
  • All 9 essential amino acids that your body uses as building blocks for protein.
  • Anti-inflammatory, antioxidant polyphenols from colorful plant foods.

This is why EBS members are putting their weight issues and inflammatory conditions into remission and enjoying one of life’s joys: Eating delicious food. Just like Natasa:

“Since joining the platform 3 weeks ago, I have lost 3kg, and my bloating is gone.

I have bilateral patellofemoral osteoarthritis (severe pain in both knees) and the pain is now much less. I feel like I can finally start doing movement videos that I previously couldn’t do because of my knee pain.

Also, all your recipes are so tasty. Thank you so much.”

Woman having great happy life, jumping for joy on the beach

Eating this way will fill you up and allow your body to function as it should. It will make your skin glow, your hair grow and shine, your eyes sparkle, and, without a doubt, make you feel full of joie de vivre!

Remember that when your gut is well-fed, your brain is too. Healthy gut bacteria regulate mood balance and our “happy” neurotransmitters like serotonin. Are there many diets out there that can say the same?

5. Low-calorie foods for Weight Loss Lead to Misery

Following a low-calorie diet and counting calories all the time will lead to misery.

Weight loss diets gain popularity because people do lose weight at the beginning. Any weight loss regime is the same, whether it is the keto diet, a low-carb diet, or a low-calorie diet.

But keeping the weight off is the challenge. I know because I have tried most of these diets myself. Have you read Is Ozempic a Safe Way to Treat Obesity?, The Dangers of a Vegan Keto Diet or Is The Keto Diet Good For Diabetes?

When you eat low-calorie, nutrient-poor foods, your body is not satiated. The chances are you will think about food all day long because you are starving yourself of essential nutrients that you need to survive.

When you binge because you are so hungry, your body will hold onto that binge food because it worries that you will starve again. And this is how yo-yo dieting starts. Starve and binge. Weight loss and then even more weight gain.

Over time, the chronic inflammation that comes from eating ultra-processed low-calorie foods leads to weight gain, digestive problems, anxiety, brain fog, and depression. It can increase your risk of Alzheimer’s, and Parkinson’s Disease. Packing your body full of these chemicals is making your mind and body ill.

Young Asian lady celebrating her achievement, successful in slimming

What to Eat to Lose Weight

If you are looking for weight loss that lasts, I suggest you stop counting calories and stay away from ultra-processed low-calorie foods. It doesn’t work as a weight loss strategy, and it is dangerous, unsustainable, and boring!

Instead, give your body the nourishment it needs to feel energized and shed weight – just like EBS member Helen has done:

“I shed 10 pounds (4 and a half kg) following the Six Week Reset.

I feel so much more balanced and lighter inside and out, plus some digestive issues have disappeared.

The EBS approach is considered gentle and scientifically backed. I’m actively trying to maintain my now thriving gut health ‘garden’ as much as I can, limiting the damage it does in social eating situations.

I’ve never been a great cook, but I find the recipes so easy and filling. My favorites so far are chicken nuggets, zucchini bread, and chicken sausage shakshuka.

Plus, there are options for those of us with a sweet tooth or who can’t face savory protein for breakfast, which doesn’t happen on many healthy eating plans. Thank you, Yalda!”

 

Ready to lose weight and never feel hungry again? Find out more about our membership options now.

You might also enjoy:

Why Am I Always Hungry?

Best Exercise to Lose Belly Fat

Is AG1 Supplement Good For You?

Make every day count in terms of health and happiness. I hope your day is full of both.

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Posted on by — Leave a comment

How To Prevent Alzheimer’s Disease

Hello Everyone!

I’m sure it must be frightening to hear you have the genetic markers for Alzheimer’s disease. However, please be assured that this doesn’t automatically mean that you will develop the condition.

Why? Because you have the power to prevent Alzheimer’s disease.

It’s a bold statement, I know, but as with any inflammatory condition (which Alzheimer’s Disease is), you can use diet and lifestyle to minimize your risk of developing it.

In this article, I will tell you some facts about Alzheimer’s disease and explain how you can optimize your brain health and protect against cognitive decline.

Please share this post with anyone you know who is fearful of developing Alzheimer’s and anyone who cares for someone who has early signs of it. It might make a world of difference to their lives.

Alzheimer’s and Inflammation: The Facts

Let’s establish some of the facts about Alzheimer’s disease:

  • Alzheimer’s disease is the most common type of dementia. There are an estimated 5.8 million people in the U.S. with Alzheimer’s disease and related dementias. Around 200,000 of these are under the age of 65.
  • Women are nearly twice as likely to be affected by Alzheimer’s than men.
  • The inflammation and cellular damage that leads to Alzheimer’s begins years before any symptoms appear.
  • There are many underlying causes of Alzheimer’s, which is why the search for a single drug cure will never work.

Alzheimer’s is characterized by the appearance of amyloid plaques and knots of tau protein in brain tissue. However, this type of damage occurs in healthy brains as they age and doesn’t explain why some people develop Alzheimer’s and others don’t.

Scientists then discovered that chronic inflammation in the brain drives the progression of Alzheimer’s. It seems to be this combination of chronic inflammation alongside amyloid plaques and tau protein fibers that leads to Alzheimer’s.

A close up of a bowl of chips being eaten by a lady but only her torso is seen.

Lifestyles Drive Alzheimer’s Risk

Alzheimer’s and other forms of dementia are more prevalent now than 100 years ago. This is because our diets and lifestyles are radically different:

  • We are exposed to more environmental toxins and chemicals in food. These toxins alter the gut microbiome and drive inflammation.
  • We do less exercise and movement.
  • We have less good quality sleep.
  • We eat junk foods that lack essential vitamins and minerals.

All these factors combine to create a state of chronic inflammation that damages brain tissue, leading to dementia and Alzheimer’s.

 

Alzheimer’s Disease and Gut Health

To understand the origins of Alzheimer’s we need to look at gut health. Gut bacteria have a direct effect on brain health and inflammation. What we eat affects the balance of good and bad gut bacteria and can increase our risk of inflammation in the brain.

If we choose ultra-processed foods filled with refined sugar, processed fats, and chemical additives, we are choosing to damage the gut, promote inflammation, and increase our risk of developing dementia.

If we opt for anti-inflammatory foods that provide brain-healthy nutrients, then we are choosing to nourish our gut bacteria, minimize inflammation, and protect our brains against Alzheimer’s.

Sleep and Neuroinflammation

How well we sleep influences our risk of developing neuroinflammation. Good quality sleep is vital for brain cell “housekeeping” and clearing away amyloid plaques in the brain. If you regularly get less than 7-9 hours’ sleep a night you are depriving your brain of the time it needs to do this repair work.

The Eat Burn Sleep lifestyle supports and promotes healthy sleep and we have specific advice for Insomnia. You might also like to read: What Happens If You Don’t Sleep Enough?

 

Movement Affects Our Brains

Exercise and movement stimulate blood flow and oxygen circulation to the brain. Brain cells get more nutrients and metabolic waste can be cleared away.

Our program includes a whole series of exercise and movement videos designed to improve your strength without increasing inflammation. Many regular forms of exercise are too strenuous. They spike your cortisol levels which then causes more inflammation.

Stress Response and Inflammation

Stress is a massive factor in chronic inflammation and dementia. We each have the power to reduce the effects of stress and improve our resilience. Regular relaxation is crucial for cognitive wellbeing and we have a library of guided meditations for you to enjoy.

 

How Long Does Protection Against Alzheimer’s Take?

In a matter of weeks, you can dramatically change your genetic expression and reduce your risk of Alzheimer’s disease. If you are as consistent as possible (I advise an 80/20 on this lifestyle), you give yourself the best protection possible.

Start the Six-Week Reset, and then follow Daily Goals and the monthly planner in the Reboot & Revive section to make your meals, meditations, exercises, and snacks for each day as easy as possible. Remember that the recipes are family-and-friends-friendly!

 

senior woman with family on sofa in living room f

 

Reverse Early Onset Dementia

If you have signs of Mild Cognitive Impairment (MCI) or early onset dementia, you can slow the progression and dramatically change the outcome with the Eat Burn Sleep lifestyle. Give yourself proper rest, daily movement, interesting activities to stimulate your brain, and an anti-inflammatory diet, and you will give your brain the best chance to fight dementia.

My final advice is to start protecting yourself as soon as possible. Don’t live with that fear anymore. You can protect yourself against developing inflammatory conditions like Alzheimer’s disease and look and feel years younger by doing so!

For members seeking more personalized support, the platform also offers dedicated Alzheimer’s advice as part of the Premium Membership. This includes in-depth guidance, research-backed strategies, and practical tools to help reduce risk factors and support long-term brain health.

You might also like:

How Does Sleep Help With Inflammation?

Brain Food for Studying and Focus

Signs of Inflammation That May Surprise You

With love and excellent health, as always!

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

Posted on by — Leave a comment

Why Fascia Stretching Is Essential for Your Health

Fascia stretching - woman on a foam roller stretching

Fascia Stretching: Why It’s the Move You’re Probably Skipping

Hi everyone,

Are you caring for your fascia? Looking after it is genuinely vital if you want to stay fit and pain-free, and in my experience, stretching fascia regularly is one of the most overlooked pieces of a healthy movement routine. If you’re not familiar with fascia, let alone why fascia stretching matters, this one’s for you.

What Is Fascia, and What Is Fascia Stretching?

What Is Fascia, and What Is Fascia Stretching

Fascia is this incredible, dense, clear, three-dimensional structure that wraps around your joints, ligaments, muscles, tendons, and internal organs. It’s made of collagen and elastin, and it carries more nerve endings than any other tissue in your body.

Every part of you has layers of interlacing fascia holding everything in place. Think of it as an internal bodysuit holding you together. Without it, you’d genuinely collapse.

On a basic level, fascia is a support structure that allows smooth movement between your muscles, skeleton, and internal organs. It’s also responsible for proprioception, your body’s sixth sense of coordination, action, and self-movement.

On a deeper level, I think of fascia as the tissue that transmits thought and feeling through millions of nerve pathways. It carries consciousness throughout your body. If you think it, you’ll feel it in your fascia.

Fascia stretching, then, is simply the practice of deliberately releasing and lengthening this tissue through movement, so it can keep doing its job properly. When fascia gets tight from immobility, stress, inflammation, or poor nutrition, that’s when pain and tension creep in.

What Causes Fascia Pain?

What Causes Fascia Pain

Fascia pain can be caused by a surprising number of things:

  • Inflammatory conditions: Chronic inflammation can make fascia stiff, irritated, and less flexible over time.
  • Inflammatory foods: A diet high in processed and sugary foods may increase inflammation and affect fascial health.
  • Poor nutrition: Not getting enough essential nutrients can weaken connective tissues and slow repair.
  • Digestive problems: Poor gut health may contribute to inflammation that impacts fascia throughout the body.
  • Autoimmune conditions: Autoimmune disorders can trigger ongoing inflammation that affects connective tissues, including fascia.
  • High blood sugar levels: Consistently high blood sugar can reduce the elasticity of the fascia by damaging collagen fibers.
  • Repetitive movements that strain one part of your body: Repeating the same motions can create tightness and overuse in specific fascial areas.
  • The wrong types of exercise: Poor exercise techniques or excessive training can place unnecessary stress on fascia.
  • Surgery: Surgical procedures can lead to scar tissue that limits normal fascial movement.
  • Injuries, including old ones that never healed correctly: Previous injuries can leave lasting restrictions in the fascial network.
  • Working or living in cold environments: Cold temperatures may cause fascia and surrounding muscles to feel tighter and less mobile.
  • Sedentary lifestyles: Long periods of sitting reduce movement, causing fascia to become stiff and less functional.
  • Physical, mental, and emotional stress: Stress can increase muscle tension, which may also tighten the fascia.
  • Not breathing correctly: Shallow breathing limits natural movement through the chest and core, affecting fascial mobility.
  • Infections: Some infections can trigger inflammation that temporarily impacts connective tissues.
  • Poor posture: Slouching or poor body alignment places uneven stress on fascia over time.
  • Physical misalignments and imbalances: Uneven movement patterns can overload certain fascial areas and reduce overall mobility.

Because fascia stretches and contracts in unexpected ways, it’s easy to mistake fascia pain for something else entirely. Hip pain may actually come from fascia tension in your hamstrings. A painful shoulder might really be down to tight fascia in your neck. This is exactly why regular, consistent fascia stretching matters so much for your overall health and well-being.

Symptoms of Tight Fascia

Symptoms of Tight Fascia

Symptoms of tight fascia include: 

  • A tender knot: Tight fascia can create small, sensitive knots that feel sore when pressed.
  • Deep, aching pain: Fascial tightness often causes a dull, persistent ache in the affected area.
  • Tender muscles: Muscles surrounded by tight fascia may become painful and sensitive to touch.
  • Muscle weakness: Restricted fascia can limit muscle function and reduce strength.
  • Circulatory issues: Tight fascia may interfere with healthy blood flow to nearby tissues.
  • Swelling: Poor fluid movement caused by fascial restrictions can contribute to localized swelling.
  • Reduced mobility: Stiff fascia limits joint movement and makes stretching more difficult.
  • Compression: Tight connective tissue can place pressure on nearby nerves and muscles, causing discomfort.
  • Headaches: Fascial tension in the neck, shoulders, or scalp may contribute to tension headaches.
  • Poor sleep quality: Pain and body stiffness can make it harder to fall asleep or stay asleep.
  • Fatigue: Constant muscle tension may leave you feeling physically drained throughout the day.
  • Depression: Ongoing pain and reduced mobility can negatively affect mood and emotional well-being.

Why Fascia Stretching Matters

Why Fascia Stretching Matters

Healthy fascia depends on regular movement, stretching, and good hydration. If you’re inactive, you don’t stretch enough, or you’re not drinking enough water, your fascia will become dry, tight, and painful.

Not every stretch is a fascia stretch, even though any classic stretch can be adapted into one. An effective fascia stretch involves the right dynamic movement paired with correct breathing. It should feel good, not painful. Not too tight, not too loose, held for the right amount of time, and you should genuinely feel that point of sensation as you move.

There’s an art to this kind of movement, which I teach on the Eat Burn Sleep platform. Fascia loves multi-directional movement, so I’ve built a whole range of videos to guide you through it properly.

How to Keep Your Fascia Healthy

How to Keep Your Fascia Healthy 

Stretching your fascia correctly reduces inflammation, strengthens muscles, and improves body composition. It supports digestion, your immune system, and your mental wellness. These movements genuinely improve your day-to-day life and help you work, rest, and play without pain holding you back.

To keep your fascia in good health:

  • Live an anti-inflammatory lifestyle. This is exactly what Eat Burn Sleep is built around: gut health, optimum nutrition, daily movement, and restorative sleep.
  • Be active and move regularly. Your body needs motion to maintain healthy circulation and metabolism. If you have a sedentary job, know this: it takes less than 60 minutes to cause tight fascia in your hamstrings. Stretch and move for at least two minutes every hour. Set an alarm if you need the reminder. It really is that important.
  • Stretch regularly to reduce your risk of inflammation, circulatory issues, and joint pain.
  • Adjust your posture. Be mindful of how you’re sitting and standing. Slouching, or compensating for a sore body part, plays havoc with your fascia over time.

The Benefits of Fascia Stretching

The Benefits of Fascia Stretching

Consistent fascia stretching:

  • Reduces inflammation: Gentle fascia stretching may help lower tension and support the body’s natural recovery process.
  • Increases mobility: Keeping fascia flexible helps your body move more freely and comfortably.
  • Releases tension and relaxes the body: Stretching fascia eases tightness, promoting relaxation and reducing stiffness.
  • Helps you stay mobile as you age: Healthy fascia supports better movement and flexibility throughout the aging process.
  • Increases blood and lymph flow: Better circulation delivers nutrients to tissues and supports waste removal.
  • Supports immune health: Improved lymphatic circulation may help the immune system function more efficiently.
  • Allows a better range of flexibility and movement: Flexible fascia makes everyday movements smoother and less restricted.
  • Improves body alignment: Balanced fascia can help maintain better posture and overall body mechanics.
  • Reduces scar tissue: Regular movement and stretching may improve the flexibility of scar tissue over time.
  • Reduces your risk of injury when exercising: Healthy, mobile fascia helps your body handle physical activity more safely.

It’s genuinely important to stretch and release tension throughout the day, so it doesn’t quietly build up and turn into pain.

How to Stretch Fascia at Home: A Simple Exercise

If you want to know how to stretch the fascia and actually feel your fascia connection for yourself, try this:

Sit on a mat with your legs in front of you, spine elongated, and make sure you’re warm before you start.

Slowly roll your head down, leaning forward, guiding your head toward your knees. Can you feel the stretch?

How to Stretch Fascia at Home: A Simple Exercise

Now point and flex your toes. Notice how that changes the sensation. Only you will know exactly how your own fascia stretch feels, because we’re all unique, and our connective tissue is entirely personal to us.

You should feel the benefits of this kind of movement in your brain, too. It’s genuinely incredible.

So now you know what all the fuss around fascia stretching is really about. There are over 450 movement videos on the EBS platform, including 20+ dedicated stretching videos, all excellent for your fascia. Some are paired with full-body meditations, which are wonderfully nourishing for your mind, body, and soul.

Frequently Asked Questions

Can fascia be stretched? 

Yes. Fascia is a living, adaptable tissue, and with the right dynamic movement, breathing, and consistency, it genuinely responds and lengthens over time; it’s not fixed the way people often assume.

Does fascia stretching help with lymphatic drainage? 

Yes, fascia and your lymphatic system are closely connected. Tight fascia can restrict lymph flow, and gentle, consistent fascia stretching helps release that restriction, supporting better lymphatic movement and circulation throughout the body.

What is Fascial Stretch Therapy? 

Fascial Stretch Therapy (FST) is a structured, practitioner-assisted stretching method developed to target fascia specifically, rather than just the muscle. The principles behind its dynamic movement, correct breathing, and stretching to sensation rather than pain are the same ones I build into the fascia stretching videos on the EBS platform.

Can fascia stretching affect my sleep? 

Yes. Tight fascia is linked to poor sleep quality, likely through the tension and discomfort it creates in the body. Regular fascia stretching, especially alongside good hydration, tends to ease that tension and support deeper, more restorative sleep.

Real Results from Fascia Stretching 

Believe me, you will feel amazing following an anti-inflammatory lifestyle that includes regular fascia stretching. But don’t just take it from me. Here’s what EBS member Natasa has to say about the program:

I have lost almost 10kg since starting EBS. I’ve had knee surgery, and my knee pain has really reduced, and my post-op recovery is going very well. I am not taking anything for pain relief. Everywhere I go, I just talk about your platform. Thank you so much! I absolutely love this lifestyle.

You can check out hundreds more reviews on our Testimonials page.

Posted on by — Leave a comment

Why Am I Always Hungry?

Hi Everyone,

Are you always hungry and never feel full? Feeling constantly hungry can be confusing and frustrating, especially if your doctor is advising exercise and weight loss.

Maybe you’re exercising a lot and not losing weight. Maybe you’re eating low calorie foods that never fill you up.  Or maybe you graze all day and just want to know why your appetite is never satisfied.

In this post, we will explore a huge factor contributing to excessive hunger, and I will tell you how to fix it!

Can’t Stop Eating All Day?

Why Do I Never Feel Full and Am Always Tired?

Diet Affects Sleep

How Sleep Affects Metabolism

How Can You Improve Your Sleep?

Can’t Stop Eating All Day

There are several reasons why you can’t stop eating all day:

  • You are not eating or absorbing enough nutrients. Every day, your body needs a certain amount of protein, carbohydrates, fats, vitamins, and minerals. If you are not eating enough, or have digestive problems that affect nutrient absorption, you will still feel hungry. This is your body telling you that it needs more nutrients. Our food lists are designed to provide all the nutrients you need and our meal plans will help you feel satisfied and full.
  • Emotional eating. Are you bored, stressed, or locked into unhealthy habits? I share tips on how to deal with Emotional Eating in the Masterclass Lives series.
  • Eating too quickly. Take time to enjoy your meals. Sit at a table away from your desk or the sofa and switch off the TV. Listen to calming, relaxing music if you don’t like silence. Put your phone out of reach while you eat. And most importantly, chew each mouthful thoroughly as this helps your stomach to know when it is full.
  • You are not getting quality sleep! This can easily make you feel hungry all the time. Let’s find out why sleep is so important for feeling full.

 

 

Why Do I Never Full and Always Feel Tired?

If you have had medical conditions ruled out by your doctor and you can’t stop eating and feel tired all the time, you are most likely not getting enough sleep.

Several things happen when you don’t get enough sleep:

  • Your gut microbes can’t carry out their nightly “gut housekeeping” activities to maintain a healthy digestive system.
  • Cortisol levels rise. This helps your body handle the stress caused by lack of sleep but it also disrupts blood sugar balance, digestion, and gut bacteria.
  • Human Growth Hormone (HGH), which keeps lower body fat levels, is dysregulated.
  • You produce more of the hunger hormone, ghrelin, and less of the fullness hormone, leptin. No matter what you eat you don’t feel full!
  • You feel tired and less able to exercise so you have less energy expenditure. All those extra calories lead to more weight gain.
  • You have less resistance to oxidative stress, which increases chronic inflammation.

 

How much sleep do I need?

Experts recommend between 7 and 9 hours of sleep for an adult.

There is a rare collection of people with a specific gene (1% of the population has DEC2) that can survive on 6 hours of sleep. But this is a very rare gene and the majority of adults need 7-9 hours of sleep to stay healthy.

 

Diet Affects Sleep

Firstly, lose the ‘diet’ mindset and embrace ‘nutrition’ instead.

These days, people have diets with a lot of processed carbohydrates, fats, and protein but are not getting the vitamins and minerals essential for health.

We can have bigger bodies but be starving on the inside – which will not help us sleep. If you have the right vitamins and minerals, you are full. When your body is satisfied nutritionally, you are more likely to sleep better.

Not having enough of the right nutrition could cause insomnia, which puts you in a spiral of sleep deprivation and undernourishment. This cycle makes your body more susceptible to chronic inflammation and disease.

 

How Sleep Affects Metabolism

Our bodies run on a circadian rhythm – an internal 24-hour clock. We have rhythms and patterns for sleep, movement, concentration, digestion, cell repair, brain function, and more!

When we live in harmony with these rhythms, we give ourselves the best chance of being healthy. But when we stay up late staring at screens, snacking on junk food, and not getting enough daily movement or daylight then we disrupt this rhythm and trigger health problems.

If you don’t give yourself the opportunity for 7-9 hours of sleep each night, you disrupt your internal body clock. Studies show that sleep deprivation leads to metabolic dysregulation. This presents as weight gain (usually around the belly), food cravings, poor blood sugar regulation, and inflammation. Chronic sleep deprivation is recognized as a significant contributor to the rise of type 2 diabetes – and it can be avoided.

 

EBS Members

Check out the article on Insomnia in the Personalized Advice section. Remember that on the 15th of every month, we bring you a new comprehensively researched article in the Personalized Advice section. Do get in touch if there is a specific condition you would like to see us cover. 

 

How Can You Improve Your Sleep?

The first step is to look at your diet. The Eat Burn Sleep anti-inflammatory diet and lifestyle is proven to optimize mental and physical health and promote sound, quality sleep.

This is what EBS member Jocelyn has to say about the program:

“I’ve suffered insomnia since February and I’ve tried everything under the sun, all the medications, acupuncture, Traditional Chinese Medicine, and nothing worked until my friend introduced me to EBS. It’s been a bit less than 3 weeks and I’ll admit I have cheat days… and my sleep is back to 70%.

I see it as a silver lining as I had never heard of chronic inflammation before, so this 2 month’s insomnia experience has made me a lot more health-conscious and opened my eyes to so many things!”

Our food lists and meal plans ensure you never feel hungry and get all the nutrients you need. You will never be reaching for food all day long again!

And, our Movement Videos and Meditation Guides will help you move each day and relax properly, ready for a good night’s sleep.

Here are a couple of teaser dishes to get you inspired:

Savory Rosemary & Chives Paleo Bread Rolls

Slow Cooker Oxtail & Vegetables.

 

Want to know more? You can check out our membership options here and find more sleep talk in:

What Happens If You Don’t Sleep

Weight Loss & The Link to Sleep

The Benefits of Sun Exposure.

 

I wish you excellent health and a great day,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Posted on by — Leave a comment

Is Ozempic a Safe Way to Treat Obesity?

Hi Everyone,

I hope you are well. Today, I want to talk about the diabetes drug Ozempic. It’s one of the big social media topics at the moment because people are using it for weight loss.

However, there are significant health risks to taking prescription medicine for a health condition if you don’t have that condition and without your doctor’s approval. People are buying Ozempic from online pharmacies and unregulated websites, leading to a shortage of the drug for diabetics who desperately need it.

So let’s dive into this topic and see whether Ozempic is a safe way to treat obesity and weight loss, and what the natural alternatives are.

What is Ozempic?

Side Effects of Ozempic

Is Ozempic Dangerous for Weight Loss?

Can Ozempic Affect Fertility?

Long-Term Effects of Weight Loss Injections

Does Lack of Sleep Cause Weight Gain?

Is Obesity a Chronic Disease?

How to Manage Obesity Naturally

What is Ozempic?

Ozempic is one of the brand names for semaglutide, a glucagon-like peptide 1 (GLP-1)  receptor agonist. The other well-known brand name is Wegovy.

In 2017 the FDA approved the use of Ozempic as an adjunct to diet and exercise to improve glycaemic control in adults with Type 2 Diabetes. It helps diabetics feel full and reduces their appetite but it is important to note that Ozempic isn’t approved as a weight loss medication.

On the other hand, Wegovy (also semaglutide) is approved as a weight loss drug. However, neither Ozempic nor Wegovy are designed to be used by people who only want to lose a small amount of weight.

Side Effects of Ozempic

Any doctor will tell you that medication has side effects. Doctors weigh up the pros and cons of a medication based on your medical history and the potential benefits to your health. Ozempic is only for patients with Type 2 Diabetes and must be used under medical supervision. It is not meant to be a temporary drug or for people who want to lose a few pounds.

The common side effects, according to Ozempic’s official website are:

  • Nausea
  • Vomiting
  • Stomach pain
  • Acid reflux
  • Headache
  • Dehydration
  • Diarrhea
  • Dizziness
  • Cramping
  • Constipation

 

These side effects can kick in within hours of Type 2 diabetics starting the drug which is why the dosage is gradually increased under medical supervision.

There is also a warning about the risk of possible thyroid tumors, including cancer. GLP-1 receptor agonist drugs like Ozempic are known to cause thyroid C-cell tumors in rodents. The manufacturers of Ozempic say that the risk of this happening in humans is as yet “undetermined” and only time will tell now that more people are using the drug.

They also warn against using Ozempic if:

  • You or anyone in your family have ever had Medullary Thyroid Cancer (MTC) or Multiple Endocrine Neoplasia type 2 (MEN 2)
  • You are allergic to any of the ingredients in Ozempic. Severe hypersensitivity reactions (anaphylaxis, angioedema) have been reported in patients treated with Ozempic.

They then list even more severe potential side effects:

  • Inflammation of your pancreas (pancreatitis). Their website states that you should stop taking Ozempic if you have severe pain in your stomach, with or without vomiting. Ozempic has not been studied in patients with a history of pancreatitis.
  • Vision changes.
  • Low blood sugar (hypoglycemia).
  • Kidney problems (kidney failure). As stated on their website, there have been post-marketing reports of acute kidney injury and worsening of chronic renal failure in patients treated with GLP-1 receptor agonists. Some of these are reported in patients with no known underlying renal disease. Most reported events occurred in patients who had experienced nausea, vomiting, diarrhea, or dehydration.
  • Serious allergic reactions.
  • Gallbladder problems.

This is why you need to be under medical supervision if you take Ozempic or Wegovy. Doctors who understand the physiology of semaglutide and know your medical history should be the only people prescribing these drugs.

 

Is Ozempic Dangerous for Weight Loss?

As I’m sure you’ve realized by now, the risks of taking Ozempic for weight loss are not worth it.

One final point about side effects: Medicine.gov lists all of the precautions about semaglutide, the ingredient in Ozempic, and has added:

You should know that your mental health may change in unexpected ways, and you may become suicidal while you are using semaglutide injections for weight loss.

Why put your health at such serious risk when there are easier ways to lose weight? Also, when you stop using the drug, the weight piles back on. It is not a long-lasting, sustainable solution.

To achieve lasting, healthy weight loss results, you need to abandon the idea of a “magic pill” and embrace holistic health.

Weight loss isn’t just a simple matter of cutting calories. It requires knowing what to eat, how to move, and how to deal with negative thoughts that sabotage your weight loss efforts.

This is what the Eat Burn Sleep platform is about. We have food lists, meal plans, movement videos, guided meditations, health Masterclasses, and more, all designed to support you on your weight loss journey.

 

Can Ozempic Affect Fertility?

No one knows yet if Ozempic affects human fertility or pregnancy, but the manufacturers advise stopping the drug two months before a planned pregnancy.

Animal studies reveal why. In a combined fertility and embryo development study using rats, small doses were given to male and female rats before mating. The offspring had reduced growth and fetal abnormalities in heart and blood vessels, cranial bones, vertebrae, and ribs. In studies using rabbits, pregnant rabbits experienced early pregnancy losses along with increased fetal kidney, liver, and skeletal abnormalities.

 

Long-Term Effects of Weight Loss Injections

Your doctor will advise you about all the effects of weight loss injections.

Studies show that stopping weight loss drugs, injections, and other weight loss regimes will likely lead to regaining weight within a few months. It stops intuitive eating, so you do not know when to eat and when you are full, which also affects other areas of your health, like sleep.

 

Does Lack of Sleep Cause Weight Gain?

Yes! Not getting enough good quality sleep will hamper weight loss. Sleep is essential for your body to regulate hunger hormones and appetite. Lack of sleep makes you prone to cravings, overeating, and fatigue. I talk about this topic more in Weight Loss & The Link to Sleep.

 

Is Obesity a Chronic Disease?

Obesity is a chronic inflammatory condition that can be managed naturally and safely without injections and extreme weight loss regimes. Millions of people struggle with obesity because of highly addictive ultra-processed foods that promote weight gain and inflammation. It takes more than an injectable drug to deal with this issue, which is why we have so many weight loss success stories here at Eat Burn Sleep.

Weight loss can occur quickly on EBS – and it lasts. The only side effects are more energy, comfortable digestion, no cravings, and excellent mental well-being! This is why our program is used and recommended by doctors and medical professionals all over the world.

But don’t just take my word for it. Check out our members’ reviews from people like Kirstin:

“The movement videos really help my energy levels. My immune system has improved, less of the dreaded colds.

Working with young kids I’m constantly surrounded but I’ve been on top form the last year and fought off anything relatively quickly.

Gobsmacked at how quickly I got pregnant as I wasn’t even sure it was even possible.

My skin is clear and fresh not to mention the weight loss of 15kg and rediscovering my wardrobe! My mental health has improved too!”

 

How to Manage Obesity Naturally

Optimum gut health is the foundation of the EBS approach. It is essential for weight loss because the microbes in your gut regulate appetite and weight balance. Gut microbes can be modulated positively or negatively by different lifestyle and dietary factors and can even ‘turn off’ any hereditary links to obesity (Cuevas-Sierra et al., 2019).

Our food lists and meal plans are designed to nourish your gut flora and keep you energized and satisfied. Snack options are included if you want to snack but the meals are so filling you probably won’t want to!

Try these recipes that aid weight loss (when eaten as part of a varied anti-inflammatory diet, daily): Egg Muffins: Sweet Potatoes, Carrots & Chives, Paleo Energy Bars, and Chicken Tagine With Preserved Lemons.

You will be amazed at the transformation!

Take a look at the program and check out our membership options now.

You may also want to read:

Why Am I Always Hungry?

How to Lose Weight For and During Holidays

Best Exercise to Lose Belly Fat Quickly

As always, I wish you excellent health and a wonderful day!

Yalda x

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Posted on by — Leave a comment

Best Exercise to Lose Belly Fat Quickly

Hi Everyone!

How can I flatten my tummy? I get asked this question a lot, and I’m pleased to say that my answer never fails!

Every week, I receive testimonials from members saying they cannot believe their weight loss and the difference in their body shape. This is why I’m writing this article about how you can lose belly fat quickly and get a flat tummy.

Best Exercise to Lose Belly Fat and Flatten Your Tummy

What Exercise Should You Do Every Day to Lose Belly Fat?

How To Flatten Your Tummy Quickly

Best Exercise to Lose Belly Fat and Flatten Your Tummy

Before we dive into the exercises, I need to explain the different types of fat we all have. There are two main types:

Subcutaneous fat is the fat lying just underneath your skin. It is usually harmless and helps regulate body temperature and protect your bones from injury.

Visceral fat lies much deeper in your abdominal cavity. It can build up around your stomach, liver, kidneys, intestines, and inside your arteries. This type of fat behaves in a different way to subcutaneous fat. It releases pro-inflammatory chemicals and hormones, increasing your risk of systemic inflammation, insulin resistance, Type-II diabetes, and heart disease.

Women who have had children are more prone to visceral belly fat than women who haven’t. And when a woman reaches menopause, the drop in estrogen encourages more fat deposition in the belly area – regardless of whether you have had kids or not.

However, both men and women of all ages can reduce the risk of visceral fat build-up by eating foods that do not contribute to belly fat (and some of it is surprising) while doing exercises to strengthen and tone the abdominal muscles.

The key here is consistency. If you want to see positive results, you have to build healthy habits that last.

Trends in exercises and exercise machines for losing belly fat and flattening your tummy come and go. They are not all good for your body. Many trendy exercises can inflame your body, increasing your risk of disease. And some exercises may be fine when you are young but less suitable as you age. For example, I was a runner until my physiotherapist put me off by asking if I wanted joint and bladder issues!

 

What Exercise Should You Do Every Day to Lose Belly Fat?

Forcing yourself through a grueling exercise routine for an hour every day to lose belly fat isn’t as effective as any gentle movements in the movements section.

Prolonged, intensive exercise has other drawbacks too. Some studies show that high-intensity exercise releases endorphins linked to increased negative feelings and pain. This could be one of the reasons why many people dread this sort of daily exercise and quickly abandon it.

To reduce belly fat and focus on flattening your tummy, start the 6 Week Reset as soon as you can and do these exercises every day:

19-minute Stretch For Digestive Issues

19-minute Core Fire & Body Strength

22-minute Glutes & Core

25-minute Bloat & Digestion

31-minute Powerful Core & Glutes

34-minute Arms, Abs & Glutes

26-minute Yoga & Pilates

I recommend measuring yourself today and again next week to see the difference!

If you do this you cannot go wrong in your quest to reduce belly fat and flatten your tummy.

These powerful movements are easy to follow but do not have you breaking into hot sweats. They are not jarring to your joints and bones so there is no risk of creating future joint issues. Check out the ones with meditations. They are so nourishing to the mind, body, and soul.

How To Flatten Your Tummy Quickly

Start the 6-Week Reset as soon as possible, like today. The 6-week Reset tells you what to eat each day and when to incorporate the exercises and meditation practices. Our Red List of foods identifies the foods that contribute to belly fat. Stick with the Green List foods, with occasional treats from the Orange List and you will be successful!

Follow the daily movement plans and focus on the exercises that develop core strength and tone your abdominal muscles. Get out for a walk as often as you can too. Walking complements the EBS lifestyle, helping you reduce belly fat and gain muscle. I love walking, and I share my reasons why in this article: 10 Reasons to Walk.

Even a 12-minute Morning Wake-up will do wonders to get you started. As long as you enjoy plenty of the anti-inflammatory foods and drinks listed in the Lifestyle Guide, you will never be hungry.

Sleep and Weight Loss

Remember that you will also sleep better when you follow the Eat Burn Sleep program. Good quality sleep is crucial for healthy weight balance and there are many studies to prove this.  Overall, adults who have 7- 8 hours of good quality sleep a night have less visceral belly fat than someone who only has 5 hours or less.

Read more about it in this post: Weight Loss & the Link to Sleep.

You can age well and have a flat tummy. And it’s never too late to start working toward this. Weight gain can be safely turned around with the right foods, movement, and relaxation. I do all of the above and am in the best shape ever. I don’t do anything extra!

But don’t just take my word for it. Check out our members’ reviews from people like Ingrid, Selima, and Julie…

“EBS not only helped me mentally, but it also gave me the push I needed to finally take control of my drinking. I used to love a drink at the end of a busy day, but it got so easily out of hand for me and I felt so well by following the lifestyle that I decided I didn’t need to do it anymore. That was last June and I’ve never felt better.

My weight has always been between 9.7 and 10 stone and as a result, it’s now been 8st for the last few months.” Ingrid

“I can’t thank you enough for all the goodness you’ve brought to my life. Feeling so good after a three-year burnout and three kids, thanks to your food and motivational insights. Plus, 10 kilos down with very little effort postpartum!

Thank you!!!” Selima

“I am so impressed with what the EBS lifestyle has done for my body. My husband, family, and friends have all noticed as well. Nearly 5 months later and weighing a healthy 12lbs less than when I started, I love it!” Julie

 

Do you want results like these? Get started on your flat belly TODAY! Take a look at the program and check out our membership options now.

Once you’ve joined, you can catch the Masterclass Lives on How to Stay Fit Beyond 35, Perimenopause & Menopause Weight Loss, How to Get Rid of Cravings and Emotional Eating.

You might also enjoy:

Does Cortisol Cause Weight Gain?

How Much Does Inflammation Affect Weight Loss?

Is AG1 Supplement Good For You?

 

With love for your weight loss journey,

Yalda x

Yalda Alaoui

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

Posted on by — Leave a comment

Signs of Inflammation That May Surprise You

How to Tell If You Have Chronic Inflammation

Hello Everyone,

I am often asked about the signs of inflammation and how to tell if it’s a problem. But honestly, chronic inflammation will express itself differently for each of us! This is because we have a unique genetic makeup that influences our health.

However, there are some common signs of inflammation to look out for, some of which will surprise you.

 

What are the signs of chronic inflammation?

Digestive System

 

Cognitive function

 

Joints, muscles, and skin

  • Skin rashes
  • Acne
  • Joint pains
  • Back pain
  • Muscle aches
  • Swollen ankles and fingers
  • Puffy legs
  • Mouth sores
  • Dark circles around your eyes
  • Puffy eyes
  • Dry eyes
  • Melasma

 

General Health

 

This is not an exhaustive list, but I hope it gives you an idea of how many different ways chronic inflammation can appear in your body.

Should I Be Tested For Inflammation?

In some cases, your doctor or healthcare practitioner may run blood or stool tests to check for inflammatory markers. The most commonly tested marker in your blood is CRP – C-Reactive protein. Elevated levels of CRP indicate acute inflammation in your system.

However, CRP levels do not give the whole picture and you can still have chronic inflammation even if your levels are within the normal range.

What Causes Chronic Inflammation?

It’s easy to get attached to the name of a disease and what medicines you can take to deal with it rather than thinking about the underlying cause. So many people get rid of their health issues on the Eat Burn Sleep program because it deals with the underlying cause.

When we talk about chronic inflammation we are looking at two main underlying causes: diet and lifestyle.

Yes, genetics play a role too. But even if you carry a genetic predisposition for an inflammatory condition, it is your diet and lifestyle that switches on those genes.

 

Diet, Lifestyle, and Chronic Inflammation

Diet is a major underlying cause of chronic inflammation because of the number of Ultra Processed Foods and Drinks (UPFDs) available now. These foods and drinks are high in refined sugars, industrially processed oils, artificial sweeteners, additives, and emulsifiers. They lack fiber, vitamins, minerals, and antioxidants.

They aren’t real food; they are the products of a chemistry lab! And we as humans are not designed to thrive on such things.

Lifestyle is the other major underlying cause. We have become reliant on smartphones and screens that disrupt our sleep. Millions of people are dealing with high levels of stress. And we move our bodies far less than we need to.

A sedentary lifestyle is strongly linked with chronic inflammation and is known to increase your risk of developing serious conditions like cardiovascular disease and diabetes. The same goes for stress too. Ongoing stress disturbs gut health, immunity, brain function, and cellular repair, opening the door to weight gain and chronic inflammation.

 

Eat Burn Sleep – The Power of an Anti-Inflammatory Lifestyle

Living a low-inflammation lifestyle protects you from disease and helps you recover from illness and surgery more efficiently.

The Eat Burn Sleep approach is more than just an anti-inflammatory diet. It is a complete 360-degree platform of inflammation-reducing tools.

The program includes:

  • Food plans
  • Recipes
  • Guided meditations
  • Movement videos
  • Health masterclasses, and more.

 

It is a program that works. We have countless testimonials from EBS members who have had an inflammatory condition, followed the program, and then returned to see their doctor who is astounded at the results.

Take Natasa, who saw incredible results after only 3 weeks on the program:

“Since joining the platform 3 weeks ago, I have lost 3kg, and my bloating is gone.

I have bilateral patellofemoral osteoarthritis (severe pain in both knees) and the pain is now much less. I feel like I can finally start doing movement videos that previously I couldn’t do because of my knee pain. Also, all your recipes are so tasty.

Thank you so much.”

I am passionate about helping people live healthier, happier lives, so you can imagine how it feels when testimonials like this come in!

How does the program work?

I always suggest that people start with the 6-week Reset. This is designed to optimize your gut microbiota and liver function. It takes just 42 days to feel incredible before you carry your anti-inflammatory lifestyle forward with all the tools that you need.

The program is all about moderation and enjoying life – not deprivation and restriction. It’s about damage limitation, not perfection! With the health education Eat Burn Sleep provides, people make better choices for themselves and their families – promoting healthier lives for all ages.

Want to find out more? Enjoy a sneak peek into the program and find out more about our membership options now.

You might also like:

How Does Sleep Help With Inflammation?

Heart Health: Do You Have a Heart-healthy Lifestyle?

Recovering From Cancer

With love,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Posted on by — Leave a comment

What Kills Candida Overgrowth, Fast?

Hello Everyone!

I suffered from candida overgrowth a while ago, and I know how it feels to have it. This is why I delved into the subject and want to share my knowledge of what kills candida fast, in a natural way.

The symptoms of candida overgrowth (also called candidiasis) can be hard to identify because it can present in lots of ways. It is often mistaken for conditions like Chronic Fatigue and Irritable Bowel Syndrome.

So, if you are looking for a fast, natural way to get rid of candida overgrowth and keep it at bay, you are in the right place.

What Is Candida?

Candida is a type of yeast, a microscopic fungus that lives in and on your body. It is part of your microflora, the community of bacteria, yeasts, viruses, and other microbes present in your gut, throat, lungs, skin, and genitals.

Candidiasis that occurs in the mouth, vagina, or on the skin (including on the penis) is often called thrush. White patches, itchiness, and soreness are tell-tale signs of a thrush infection.

Under normal conditions, candida is kept in check by other microbes. It is only when the balance of microbes is disturbed that candida has the opportunity to grow. And if it sees an opportunity, it will grow quickly!

Most candida problems can be resolved with diet, lifestyle, and in some cases, supplements. However, there is a severe form of infection called systemic candidiasis which requires medical attention. This occurs when the yeast infects major organs like the lungs and kidneys. Systemic candidiasis commonly affects people with a compromised immune system such as HIV patients, and people taking immune-suppressant drugs.

 

What Causes Candida Overgrowth?

Common causes include:

  • Stress.
  • Pregnancy.
  • Taking oral contraceptive pills or Hormone Replacement Therapy (HRT).
  • Smoking.
  • A diet high in Ultra Processed Foods and Drinks (UPFDs).
  • Chronic illness.
  • Using a catheter.
  • A compromised immune system.

These issues affect the balance of microflora in and on your body. When the microbes are disrupted, candida takes the opportunity to thrive.

What Are The Signs of Candida Overgrowth?

Signs and symptoms of a yeast overgrowth will be different for everyone, but they include:

  • Sore patches in the mouth
  • White coating on the tongue
  • Cracked corners of the mouth
  • Sore throat
  • Difficulty swallowing
  • Sore, itchy genitals, and in women, a foul-smelling vaginal discharge that looks like cottage cheese
  • Fever
  • Chills
  • Brain fog
  • Depression
  • Athlete’s foot
  • Nail infections
  • Skin infections
  • Diarrhea
  • Constipation
  • Bloating
  • Chronic fatigue
  • Memory and concentration issues
  • Mood swings and irritability
  • Sinus infections
  • PMS symptoms

If it is left unchecked, candida can start to attack the lining of the gut, causing leaky gut syndrome. Damage to the gut lining allows partially digested foods and toxins into the bloodstream. These can trigger an immune response which then leads to chronic inflammation.

How Do You Test for Candida?

Various blood, urine, and stool tests can check for candida overgrowth. And there’s also a simple home saliva test that you can do. If you follow me on Instagram, you can find it in my reels. Do check out the videos for candida support, too.

 

Diet and Lifestyle Tips to Kill Candida Overgrowth, Fast

Eat Burn Sleep’s anti-candida protocol is powerful, effective, and long-lasting.

The plan focuses on anti-inflammatory foods that support a healthy balance of microflora in your body. Unlike other candida diet plans, the Eat Burn Sleep approach doesn’t tell you to “starve” the candida because ultimately, that doesn’t work!

You don’t want to be feeding it with sugars and ultra-processed foods, but neither do you want to try and “starve” it out of existence because that won’t happen.

You need to take a multi-pronged approach to candida management that includes:

  • Foods that support a healthy balance of microflora
  • Anti-inflammatory foods
  • Anti-fungal foods
  • Foods that support your liver detoxification pathways. Your liver has to deal with the candida die-off and it needs plenty of help with this.
  • Foods to support regular, comfortable bowel movements. This ensures the dead candida leaves your system!
  • Relaxation and meditation. Stress is a big trigger for candida overgrowth. If you don’t learn how to handle stress, you are leaving the door open for candida to return.
  • Restful, restorative sleep.

We have a powerful candida protocol as part of our Premium Membership. The protocol covers the diet, lifestyle, and supplement advice you need to kill candida overgrowth quickly and naturally. You can use this protocol alongside the Six-Week Reset program which gives you food lists and meal plans to keep you motivated and inspired.

How to Manage Candida Die-Off

You will know when the candida overgrowth is dying, and it usually happens by day 3 of the protocol. It’s that quick!

When the candida starts to die off it can cause a few uncomfortable side effects like wind, bloating, nausea, and fatigue. This is when you won’t feel like yourself, but the upturn is so worth it. Oh my goodness, you will feel amazing afterward!

Just keep going, follow the plan, drink plenty of water, and rest as much as you can.

 

How To Stop Candida Overgrowth From Coming Back

Once you’ve dealt with the overgrowth and are feeling better, I recommend you follow the overall Eat Burn Sleep approach to maintain this improvement.

The EBS diet and lifestyle can keep candida at bay because it deals with the underlying cause of yeast overgrowth – poor gut health and imbalanced microflora.

The movement and meditation practices are a powerful part of this approach too. Many of our members have been surprised by the power of the neuroplasticity exercises and how their brain feels rewired afterward. By following these exercises they have been able to break strong addictions to sugar and processed foods.

Strong immunity, resilience to stress, healthy digestion, boundless energy, mental clarity, and sharp concentration – these are some of the amazing outcomes you can expect from the Eat Burn Sleep diet and lifestyle. So if yeast overgrowth is a regular occurrence for you, I  advise following this lifestyle to combat and prevent it!

 

This is what EBS member Sharon says about the program…

I’m really enjoying the EBS lifestyle, and have been following it for 10 months now, I feel the best in years, I have a flat tummy and suffer much less with bloating.

When I did the six-week reset the first week was hard but by day 5 I was feeling so good it encouraged me to keep going.

I am slimmer around my middle and have a lot of energy. My joints feel so much better. I can tell I have less inflammation in my body. The workouts are great and because they are short, I always can fit them into my day.

I love all the information and master classes on the platform, as I like to learn about health and nutrition. I will be subscribing for another year – thanks Yalda for all your work, in helping yourself, you are now helping so many people.

Want to know more? Check out our membership options now.

 

You might also like:

Habit Stacking: The Key to Making Your Health Habits Last

How Does Sleep Help With Inflammation?

Worst Foods for Gut Health

 

With love,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London.

She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

Posted on by — Leave a comment

Best Hangover Tips: How to Recover Faster

Why Am I So Hungry When Hungover? Plus My Best Hangover Tips

Why Am I So Hungry When Hungover? Plus My Best Hangover Tips

Hi everyone! 

Do you enjoy socializing with a drink? So do I. I’m not a big drinker, and it doesn’t take much for me to feel rough after a night out, so if you’ve woken up wondering why I’m so hungry and hungover the day after drinking, I promise you’re not alone, and there’s a real reason behind it.

Let’s face it, none of us is perfect, and life wouldn’t be much fun without the occasional late night. My honest philosophy on drinking and socializing: the best hangover tips are simple: drink less, have more fun. Socializing genuinely benefits your mental health and your immune system, and for a lot of us, that goes hand in hand with a drink now and then, which is exactly why small amounts of alcohol are allowed as part of the Eat Burn Sleep lifestyle.

The tricky part is the next morning.  So let’s get straight into the question I get asked constantly, in every form: why am I so hungry after drinking the night before, why am I so hungry when I’m hungover, and why does a hangover make me so ravenous?

Why Am I So Hungry When Hungover?

Why Am I So Hungry When Hungover

You’re hungrier when hungover mainly because alcohol crashes your blood sugar, dehydrates you in a way your body mistakes for hunger, and wrecks your deep sleep, which throws off the hormones that control appetite. Whether you’d describe it as being so hungry, hungover, or just hungry the day after drinking, it’s the same underlying cause. The result is a strong, hard-to-ignore craving for starchy, salty, or sugary food.

Here’s what’s actually going on, one piece at a time:

  • Alcohol is essentially liquid sugar. A few drinks send sugar flooding into your bloodstream, spiking your blood sugar. A few hours later, it crashes, and you’re left craving starchy food to bring it back up.
  • Alcohol is dehydrating. Dehydration can trigger hunger signals because your body sometimes mistakes thirst for hunger.
  • Your sleep takes a hit. Alcohol disrupts deep, restorative sleep especially. You might drop off fast, but your normal sleep cycles get disrupted underneath the surface.
  • Poor sleep messes with your hunger hormones. Without proper deep sleep, you produce more ghrelin (your hunger hormone) and less leptin (your satiety hormone), a combination that makes you want to eat more than usual.
  • Your liver is working overtime. Detoxifying alcohol uses up a lot of energy and nutrients, so it makes sense that your body starts craving food to keep up with the demand.

If any of this sounds familiar, you might also want to read about how good, regular sleep helps you lose weight; the same hormones are at play here. Read this article on Weight Loss and the Link to Sleep.

How To Recover From a Hangover

How To Recover From a Hangover

First things first: don’t beat yourself up. You had a great night, and life is meant to be enjoyed. Overindulging happens to the best of us.

If you can start your recovery plan before you even go to sleep, you’re already ahead. When you get home, drink plenty of water and consider adding electrolyte minerals such as magnesium and potassium to help replace those lost through alcohol. We also share a simple homemade electrolyte mix in our Electrolytes recipe. Some nights I’ll take a dose of Alka-Seltzer too, just to head off acid indigestion, as alcohol and sugary drinks can be a common trigger for reflux.

(Please check with your doctor before taking any over-the-counter medicines.)

When you wake up the next morning, repeat the process, keep rehydrating, and don’t push yourself too hard too soon.

How To Recover From a Hangover

What to Eat the Morning After a Hangover

What to Eat the Morning After a Hangover

When I wake up hungover, I crave sugar hard, and the last thing I want is something virtuous like eggs and salmon. So I make my go-to Coconut and Fruit Protein Shake, which satisfies the sweet cravings while keeping my blood sugar stable, instead of sending it on another rollercoaster.

Other breakfast options I turn to:

  • Bananas: packed with magnesium, vitamin B6, and fiber.
  • Avocados: another great source of fiber, magnesium, and potassium, which help support energy levels and blood pressure.
  • Almonds: A handful of almonds gives you fiber, B vitamins, and antioxidant vitamin E.
  • Eggs (if you can face them): boiled, scrambled, poached, or in a Shakshuka. Eggs are packed with protein, B vitamins, and glutathione, our master antioxidant, and your liver needs plenty of both to finish detoxing the alcohol.

Later in the day, a bowl of immune-boosting chicken soup is one of my favorites. It’s hydrating, and the turmeric, carrots, lemon, and olive oil all support liver health at the same time.

immune-boosting chicken soup

The goal is simple: fill your body with nutrients and resist the pull toward junk food. Junk food will only make you feel worse in an hour. This isn’t about punishing yourself; it’s about nourishing yourself back to normal.

Members: there’s a full Overindulgence Recovery Protocol in the Membership Section, which also covers bouncing back from overeating.

Everyone: making a batch of egg muffins before your night out means you’ll have a healthy snack waiting when you get home. Your future self will thank you.

What to Drink When You Have a Hangover

Water is the single most important thing you can drink. Have it plain, or add fresh lemon slices for a vitamin C boost.

Coffee can worsen blood sugar swings, but if you really want one, go ahead; just have it after food, never on an empty stomach.

Green tea is one of my favorites for hangover mornings. It’s rich in antioxidants, supports healthy blood pressure, helps regulate blood sugar, and gives your metabolism a gentle boost. The caffeine in green tea is balanced out by an amino acid called theanine, which calms your nervous system so you feel alert without the jittery edge.

lemon juice

Get Moving and Shake Off That Hangover

Gentle movement gets your blood flowing and boosts endorphins, your body’s natural mood lifters. A light walk, an easy jog, or a gentle yoga session all work well. Getting outside in daylight is even better, since natural light and vitamin D help reset your body’s normal rhythms. Later that evening, if you’re an Eat Burn Sleep member, a soothing meditation bath before bed is the perfect way to close out the day.

Get Moving and Shake Off That Hangover

What to Drink to Avoid a Hangover Altogether

What should you actually drink on a night out if you want to wake up feeling human? Here’s exactly what I do:

  1. Alternate water and alcohol. This is the single biggest thing that keeps me from getting dehydrated. My trick: order sparkling water with ice and a slice of lemon between drinks. It looks like a cocktail, so nobody questions it, and you get a proper break from the alcohol without anyone noticing.
  2. Steer clear of cocktails. Cocktails are usually loaded with sugar, and I’d rather save those calories for a proper Eat Burn Sleep muffin the next day. Sugar also disrupts the healthy bacteria in your gut, which is part of why sugary cocktails leave you feeling worse the morning after. If you love a mixed drink, try a plain spirit like vodka, tequila, or gin with soda water, lime, or just a drop of cordial. A small amount of cordial is nothing compared to the sugar load in a full cocktail.
  3. Limit wine and champagne. I love a good glass of wine, but I stick to one, maybe two. My own health issues make me feel the yeast and fructose in wine and champagne almost immediately, and I pay for it the next day. If you’re out for dinner, though, go ahead and enjoy a proper glass with your meal. It’s about moderation, not restriction.

What to Drink to Avoid a Hangover Altogether

I hope these are genuinely some of the best hangover tips you’ll find, and that this was helpful. If you’ve got your own hangover tips, share them in our members’ health community, or drop me a message on Instagram. 

Don’t forget to smile and enjoy having a fantastic social life!

I also chat about the importance of socializing with Nick Potter on the podcast about the behavioral immune system. We get into the immune system, gut health, and socializing, among other things. Well worth a listen if this topic interests you.

You may also like:

And if you notice you’re regularly hungover and feeling anxious or low afterward, know that we have Expert Advice for depression on the platform, plus insomnia and 40+ other conditions.

Enjoy your night out!

Frequently Asked Questions

Does alcohol make you hungry the next day, or just during a hangover? 

Both, actually. The blood sugar crash and dehydration hit hardest the next morning, but the effect on your hunger hormones (more ghrelin, less leptin) can linger for a day or two if your sleep was badly disrupted.

Why can’t I eat when I’m hungover, even though I feel hungry? 

Some people experience the opposite feeling, too hungover to eat, where nausea and stomach irritation override hunger signals entirely. If this is you, start with small sips of water and something bland like plain toast or crackers before attempting a full meal.

Does eating help with a hangover? 

Yes, eating the right foods helps stabilize your blood sugar and gives your liver the nutrients it needs to finish detoxifying. The key is choosing nutrient-dense food over greasy junk food, which tends to make you feel sluggish rather than better.

What’s the best food for a hangover? 

Foods rich in electrolytes, protein, and healthy fats work best, such as bananas, avocado, eggs, and a nutrient-dense smoothie. Save the greasy takeaway for another day; it rarely delivers the relief people expect.

Does being hungover actually make you hungry, or does it just feel that way? 

It’s real, not just in your head. The blood sugar crash, dehydration, and disrupted sleep hormones all genuinely increase your appetite; it’s not willpower failing you, it’s biology.

Why are you so hungry when hungover compared to a normal day? 

On a normal day, your blood sugar and hunger hormones stay fairly stable. A hangover throws both off at once: a sharp blood sugar crash plus a hormone imbalance from poor sleep, which is why the hunger hits so much harder than usual.

What does hangover hunger actually feel like, and is it different from regular hunger?

Hangover hunger tends to feel more urgent and less selective. You’re not craving a balanced meal; you’re craving anything starchy, salty, or sweet, fast. That’s the blood sugar crash talking, not genuine physical need, which is why reaching for nutrient-dense food (rather than the nearest takeaway) tends to satisfy it better.

Is it normal to feel hungry after drinking alcohol even without a full hangover? 

Yes. Even one or two drinks can nudge your blood sugar and hydration enough to trigger some hunger, especially later in the evening or the next morning. You don’t need a full-blown hangover for the effect to kick in.