Author: Ben G

Processed Red Meat Increases the Risk of Dementia

It’s not news that processed red meats such as bacon, sausage, hot dogs, jerky and cold cuts have a bad health rap. Studies have tied them to the risk of obesity, heart disease, stomach cancer and colorectal cancer. Some researchers suspect that processed red meat can affect cognitive health, even though study results have been inconsistent.

A recent study is pointing to another problem with processed red meat consumption: Eating hot dogs and sliced lunch meat may increase your risk for dementia, according to research presented at the 2024 Alzheimer’s Association International Conference in Philadelphia and online. 
 

Processed Red Meat and Dementia

Researchers working for the Channing Division of Network Medicine at Brigham and Women’s Hospital (Boston, MA) looked for a possible connection between processed red meat and decreased cognition by following more than 130,000 participants in the Nurses’ Health Study and Health Professionals Follow-Up Study for 43 years.

Every two to four years, researchers surveyed participants’ diets to track food frequency, such as how many servings of processed red meat they consumed. A serving of processed red meat is considered two slices of bacon, a hot dog, two links of sausage or kielbasa and one salami or bologna sandwich. During the study, 11,173 participants were diagnosed with dementia. After assessing the data, researchers found: 

  • Eating one-fourth of a serving or more of processed red meat each day raised the risk of developing dementia by 14 percent compared to participants who ate less than a tenth of a daily serving.
  • Swapping one serving of processed red meat with one serving of nuts and legumes each day lowered the risk of developing dementia by 20 percent.  

When researchers went deeper with 17,500 of the participants, they found an additional serving of processed red meat was linked to a hastening of cognitive aging by:

  • 1.61 years, primarily in the areas of overall cognitive function, language skills, executive function and cognitive processing.
  • 1.69 years primarily in the areas of verbal memory, i.e., recalling and understanding words and sentences.

Why are processed red meats unhealthy?

Processed red meats are convenient, affordable and a dietary staple for many Americans. In fact, food manufacturers estimate that Americans consume 800 million pounds of bologna, more than two billion pounds of bacon, 20 billion hot dogs and more than 250 million pounds of pepperoni every year. However, these meats have ties to health issues such as dementia, heart disease, type 2 diabetes and cancer because of the way they’re preserved.

  • Preserving meat prolongs shelf life, adds flavor and improves taste and color. There are two methods:   
    Smoking. Manufacturers cook the meat at a very high temperature. This triggers the formation of unhealthy chemicals, such as heterocyclic amines, polycyclic amines, acrylamide and acrolein. It also causes the pigment in hemoglobin – the protein inside red blood cells that carries oxygen around the body — to break down, forming N-nitroso, a compound that can damage DNA in cells. Furthermore, nitrates and nitrites are often added to help prolong shelf life, but nitrosamines can form when the meat is exposed to high heat.
  • Curing. Food companies add nitrite and sodium nitrite (salt) to meat to improve taste, create a pinkish color, reduce moisture from meat and slow bacterial growth.      

Researchers think the harmful nitrites/nitrates can harm the brain. Cured meats typically have a high salt content, which can elevate blood pressure and damage blood vessels that deliver oxygen and nutrients to the brain. Studies have linked high blood pressure with strokes and brain shrinkage. It’s also possible that high blood pressure plays a role in the development of brain plaques and tangles involved in Alzheimer’s disease.

Besides brain health, eating too much processed meat can affect your heart health. These meats are high in saturated fat, which can increase your bad cholesterol levels, raising your risk for a heart attack or stroke. Unhealthy blood fat levels also raise the risk for insulin resistance, a precursor to type 2 diabetes, which is another risk factor for heart disease.

Processed red meats also have a link to cancer. The chemicals in smoked meat can damage DNA, the root cause of cancer. A high heme intake has been linked to an increased risk of colorectal, pancreatic and lung cancer. Nitrosamines and excessive dietary salt both contribute to stomach cancer.

The study results did not find an association between meats that weren’t processed and dementia. Unprocessed meats, particularly lean meats, along with other components of the Mediterranean diet, such as nuts, seeds, legumes, fruits, vegetables, healthy fats, whole grains and less processed dairy have brain health benefits.


Tips for Controlling Sodium, Sodium Nitrites and Nitrates and Sodium in Your Diet


If you can’t do without your bacon and eggs at breakfast, you might be able to find a nitrate-free bacon that’s organic or from a local source like a farmer’s market. Make sure you cook the bacon at a lower heat and for a longer time without burning it. You can also replace bacon with grilled mushrooms or eggplant because of their savory flavor. Some stores even carry mushroom bacon and/or eggplant bacon. Of course, if you’re looking for a protein substitute, consider cheese.

For lunch, swap your deli meat sandwiches with canned tuna or salmon. Skinless barbecue chicken also might work. If you snack on processed meats like jerky, try cheese with healthy crackers, vegetables with a healthy yogurt dip or humus with pita bread.

Read food labels. Prepackaged food items should not have more than 500 mg of sodium per serving. Avoid foods that list sodium nitrate E251, sodium nitrite E250 or potassium nitrite E249. Be careful if you see the terms “uncured” or “no nitrites added” on labels. These meats aren’t necessarily healthier. They may have used another method of preserving, such as celery powder and still be high in nitrites and nitrates.

Your best bet is unprocessed meats like fresh chicken, turkey, beef, pork, and fish.

What’s the Word on Hormone Therapy in Women?

HRT Reimagined: Fresh Evidence That’s Finally Freeing Women from the Fear

My next couple of blog posts will focus on hormone replacement therapy. Let’s begin with the topic that will affect 100% of women.

For over two decades, hormone replacement therapy (HRT) has been the villain in the menopause story, thanks to a single study that sent shockwaves through women’s health. But what if I told you the plot twist is here? As of November 2025, the FDA just stripped away those scary black box warnings, backed by mountains of new data showing HRT isn’t the risk-laden monster we thought. It’s more like a trusty sidekick – powerful when timed right, personalized, and used wisely.

If you’re navigating hot flashes, bone worries, or that foggy brain fog, this post is your roadmap. We’ll unpack the old myths, spotlight the game-changing evidence, and chart a path forward. Because menopause isn’t a crisis; it’s a chapter, and you’ve got the tools to own it.

The Shadow That’s Lifting: A Quick History Lesson

Picture the early 2000s: The Women’s Health Initiative (WHI) study drops like a bombshell, linking HRT to higher risks of breast cancer, heart disease, and stroke. Prescriptions plummeted 80%, and generations of women suffered in silence, opting for symptom bandaids over real relief. But here’s the catch – that study used an outdated progesterone formula on women averaging 63 years old, well past prime time for starting HRT. Fast-forward to today: Reanalyses and fresh trials reveal those risks were overstated, especially for younger women. It’s like judging a Ferrari by how it handles in a snowstorm -context is everything.

The New Evidence: Benefits That Outshine the Risks

Science doesn’t stand still, and neither has our understanding of HRT (think estrogen alone for women without a uterus, or combined with progestogen for those with one). The 2025 Menopausal Hormone Therapy Guidelines and recent mega-studies paint a brighter picture, emphasizing that when you start matters more than ever.

Hot Flashes and Beyond: Symptom Superhero HRT slashes vasomotor symptoms (those infamous hot flashes and night sweats) by up to 75% with standard doses, or 65% with low ones – far better than any non-hormonal alternative. It also tackles genitourinary syndrome (vaginal dryness, UTIs) with low-dose topical estrogen, which barely absorbs systemically and keeps things safe. Newer options like neurokinin antagonists (e.g., fezolinetant) are emerging for those who can’t or won’t go hormonal, but HRT remains the gold standard for full relief.

Heart, Bones, and Brain: Long-Term Wins Initiate within 10 years of menopause (or before 60), and the perks stack up: 25-50% drop in fatal heart events, 50-60% fewer bone fractures, 64% less cognitive decline, and 35% lower Alzheimer’s risk. A massive 2025 cohort study of 120 million records confirmed no uptick in breast cancer, heart attacks, or strokes for perimenopausal starters—actually hinting at protective effects. All-cause mortality dips by 30%, too. It’s like investing early in a compound-interest account for your health.

The Fine Print on Risks: Manageable, Not Monstrous No sugarcoating: Combined HRT carries a modest breast cancer bump (about 9 extra cases per 10,000 women over 20 years), but estrogen alone actually lowers it long-term. Blood clots (VTE) double with oral forms – especially in year one – but transdermal patches slash that risk. Strokes? Only a concern if you start late (post-60). And dementia? Tied to older initiators, not early birds. The FDA’s warning purge reflects this: Modern formulations and timing flip the script.

Making It Yours: A Personalized Playbook

This isn’t one-size-fits-all; it’s personalized medicine. Chat with your doc about your history – family cancers? Clotting issues? They’ll tailor dose (lowest effective wins), route (transdermal for safety), and duration (no hard cutoff at 65 if it’s helping). For early menopause or POI, aim to continue till your mid-50s. And pro tip: Pair it with lifestyle allies like weight training for bones or mindfulness for stress—HRT amplifies, it doesn’t solo.

WHAT’S THE BOTTOM LINE?

For women under 60 or within 10 years of menopause, HRT’s benefits (75% symptom relief, 50% heart protection, 30% mortality drop) outweigh risks (modest breast/clot bumps, minimized by transdermal/low-dose). Individualize it – chat with your doc.

Getting a Good Night’s Sleep Helps Your Heart

Do you like sleeping in on the weekends? Many of us look forward to staying under the covers on our Saturdays and Sundays, especially after a late night or a long week. The extra shuteye helps us recover from missed sleep during the week.

Or so we think. Unfortunately, this kind of inconsistent sleep pattern has consequences for our health – from our relationships to our diet, and, perhaps most importantly, our heart. And trying to catch up on the weekends doesn’t seem to help. Restorative sleep also happens to be one of the six pillars of lifestyle medicine, meaning it’s imperative!

According to a 2023 study, sleep irregularity and atherosclerosis are linked. Atherosclerosis is a condition where plaque — cholesterol, fats and other substances – build up along the arterial walls. This plaque can reduce the flow of oxygen to critical organs, ultimately leading to a heart attack or stroke.

How can your sleep patterns affect your arteries?

First, let’s discuss the benefits of good sleep habits. Our bodies remain busy, even while we sleep.

Throughout the night, our heart and respiration rates change. Our metabolism slows down, conserving energy. Blood pressure rises and falls. Hormones release to help repair cells and restore energy. The brain stores new information and rids itself of toxins. Even nerve cells get busy, talking to each other and reorganizing to support healthy brain functions.

These processes support many of the functions our bodies handle on a daily basis– from helping repair muscles to supporting our emotional health. Good sleep also can improve insulin regulation and strengthen our immune system. It even supports weight management efforts.

If you’re not getting enough sleep — or if your sleep schedule is irregular —you’re depriving your body of these benefits and putting yourself at risk for all sorts of conditions, including metabolic disorders, diabetes, heart disease and obesity.

The studies linking poor quality and irregular sleep to these conditions have been piling up for years. Consider one from 2019 on sleep and metabolism. In the study, researchers split a group of 36 people into three groups for a two-week experiment: the first group slept up to nine hours a night; the second was allowed only five hours of sleep; and the third slept five hours during the week but could sleep late on the weekends.

Participants in the second and third groups gained weight and had reduced insulin sensitivity, both risk factors for type 2 diabetes. That’s in just two weeks! Imagine the impact if they had kept up their poor sleep schedule.

So back to how this can affect our heart health. Earlier studies have tied poor sleep patterns to high blood pressure, type 2 diabetes, depression, asthma and obesity, which all negatively impact the heart.

The new study didn’t look just at a lack of sleep but at irregular sleep, as well. Participants who had irregular sleep schedules were more likely to have a coronary artery calcium score above 300, which is associated with a higher risk of heart attack. They were also more likely to have an abnormal ankle-brachial index, which can indicate narrowing or blockage of blood vessels that carry blood from your heart to your legs. Both indicate atherosclerosis.

How do you lower this risk? Start by getting more sleep and sleeping more regularly. Guidelines from the Centers of Disease Control and Prevention recommend that you sleep at least seven hours a night if you’re 18 to 60. If you’re older, you may need seven to nine hours.

If you’re having trouble getting enough sleep, work with your primary care physician. They know how important sleep is and can help coach you.

I like to sleep in on weekend mornings as much as the next person. Just don’t let those sleep-ins be a substitute for the sleep you should be getting every night.

Hearing Loss and Brain Health

When many people think about preventing dementia, they focus on mental exercises, physical activity and a healthy diet. But there’s another crucial factor that many people overlook: hearing health. Recent research has revealed a surprising and significant connection between hearing loss and dementia risk, offering us a new pathway to protect our cognitive function as we age.  

The Hidden Scope of Hearing Loss in America

Hearing loss is far more common than most people realize. While 37.5 million Americans have reported hearing problems, the actual number of Americans with some degree of hearing loss is closer to 48 million. This discrepancy highlights how many people either don’t recognize their hearing difficulties or choose not to acknowledge them.

The statistics paint a concerning picture. Risk increases with age, but surprisingly, two-thirds of Americans with hearing loss are younger than 65. Men between the ages of 20 and 69 have twice the risk of hearing loss when compared to women. Perhaps most troubling is that less than 30 percent of adults over 70 who could benefit from hearing aids use them, despite research showing that regular hearing aid use is associated with a 24 percent decrease in early death risk.

Why does this matter so much? Hearing loss is linked to several serious health conditions, including heart disease, depression, diabetes, falls and fractures, and dementia, which I am going to focus on.

Understanding the Hearing-Brain Health Connection

The relationship between hearing and brain health is more complex and significant than scientists initially understood. When you experience hearing loss, your brain doesn’t simply receive less auditory information – it fundamentally changes how it operates.

Researchers believe that hearing loss forces your brain to work significantly harder to keep up with conversations, enjoy music, or follow television programs. This additional brain power allocated to hearing comes at the expense of cognitive resources normally used for other mental skills, potentially affecting overall brain function.

Studies have even linked impaired hearing to brain shrinkage, suggesting that the strain of compensating for hearing loss creates measurable physical changes in brain structure. Additionally, hearing loss often leads to social isolation as people withdraw from conversations and social situations that they find challenging, creating another known risk factor for dementia.

Eight percent of all dementia cases are attributed to hearing loss.  

  • Mild hearing loss doubles your dementia risk  
  • Moderate loss triples it  
  • Severe hearing loss increases the risk fivefold  

These statistics make hearing health one of the most significant modifiable risk factors for cognitive decline.

Types and Causes of Hearing Loss

Understanding the different types of hearing loss can help you recognize symptoms and seek appropriate treatment.

  • Sensorineural Hearing Loss (SNHL) is the most common type of permanent hearing loss, typically caused by inner ear damage. Age-related hearing loss usually begins between the ages of 50 and 60 and cannot be corrected with surgery. It requires hearing aids for management.
  • Conductive Hearing Loss involves damage affecting the path from the outer ear to the middle ear. Unlike sensorineural loss, this type affects people across all demographics and is often treated with medical intervention.
  • Mixed Hearing Loss combines elements of both sensorineural and conductive loss, making it more difficult to hear, particularly speech, especially when background noise is present.
  • Auditory Neuropathy Spectrum Disorder (ANSD) is the rarest and least understood form, involving signal breakdown between the inner ear and brain. People with ANSD have trouble understanding speech regardless of their measured hearing level.

Recognizing the Signs and Symptoms

Hearing loss symptoms vary by age group and severity. Adults between 50 and 60 often first notice that speech seems mumbled or muffled, most often in social situations. Men’s voices typically remain easier to understand than women’s voices due to their lower frequency range.

For adults over 60, the statistics become more concerning. Thirty percent of older adults are affected by hearing loss, and this number jumps to 80 percent for adults older than 85. Symptoms become more pronounced and emotionally challenging, with higher risks of depression and social isolation.

Your Best Protection: Hearing Aids

If you have hearing loss, hearing aids offer remarkable protective benefits that extend far beyond simply amplifying sound. Research shows that hearing aids can lower your dementia risk to that of a person without hearing loss – a truly remarkable finding.

Hearing aids work by preventing your brain from overworking to process sounds, allowing cognitive resources to return to their normal functions. They also help maintain social connections, which help prevent isolation that contributes to cognitive decline. Modern devices are small and often virtually invisible, addressing many people’s cosmetic concerns.

Today’s hearing aids come in several styles:

  • Completely in Canal (CIC) devices are the smallest and least visible
  • In the Canal (ITC) aids are custom molded and sit partially in the ear canal
  • In the Ear (ITE) models fit in the bowl-shaped outer ear area
  • Behind the Ear (BTE) styles hook over the ear and offer the most versatility
  • Receiver in Canal/Ear (RIC/RITE) use a wire connection system
  • Open Fit designs keep the ear canal open for natural low-frequency sounds

When selecting a hearing aid, consider key features like noise reduction capabilities, directional microphones, volume control options, rechargeable batteries, wireless connectivity and remote controls. Also consider utilizing a board certified audiologist as many hearing aid dispensors do not have appropriate training to identify or treat complicated hearing loss.

Additional Strategies for Maintaining Hearing Health

Prevention remains your first line of defense. Reduce exposure to loud environments and keep volume levels below the 85-decibel threshold. Use protective ear gear in loud settings, invest in noise-limiting products, and give your ears regular breaks from noise exposure.

Early detection through testing is crucial. Get a baseline hearing test between ages 20-60, then follow up with annual hearing checks. Your primary care physician can provide referrals to audiologists when necessary.

Working with Your Healthcare Provider

Your physician plays a vital role in maintaining your hearing health. They can examine your ears for infections or earwax buildup, refer you to specialists when appropriate, address hearing health concerns openly, and monitor related health conditions.

As a patient, you will need to be honest with your doctor about your hearing struggles and concerns. Prepare questions before appointments, bring a trusted friend or spouse for support, take notes during visits, and request visit summaries to ensure you don’t miss important information.

Taking Action for Your Future

The connection between hearing loss and dementia represents both a challenge and an opportunity. While the statistics about increased dementia risk are sobering, the fact that hearing aids can essentially eliminate this increased risk is incredibly encouraging.

Remember, addressing hearing loss isn’t just about improving your ability to hear – it’s about protecting your cognitive function, maintaining your independence and preserving your quality of life for years to come. The sooner you take action, the better protected your brain will be against the preventable cognitive decline associated with untreated hearing loss.

Don’t let hearing loss silently steal your cognitive health. Take control of your hearing today and give your brain the support it needs to stay sharp and healthy throughout your lifetime.

Understanding Your Metabolic Health

Fundamentally, your metabolic health is about how well your body responds to and processes food. Our metabolism’s job is to convert what we eat and drink into energy to power your body’s functions. When everything is working well, your body has the energy to do a range of amazing things – from breathing to circulating blood to creating and repairing cells to movement and exercise.

Unfortunately, abnormal chemical reactions in your body can disrupt this process. This is called a metabolic disorder, and when it occurs, your body can end up with too much of one thing and not enough of another, resulting in poorer health.

Your unique metabolic health is shaped by some things you cannot control – your age, gender and genes – as well as things that you can, including your gut microbiome, your stress level, mental health, sleep, diet and exercise. It’s a complex mechanism that can be difficult to fine tune for good health.

However, there are positive approaches you can make to maintain and maximize your metabolic health status. First, let’s look a little deeper at metabolic health.

Metabolic Health 101

At its most basic but also most critical level, metabolism sustains the minimal energy required for life, providing constant fuel for essential bodily functions. Think of it as all the systems that our body powers without any thought or action on our part – all the functions essential to life even when we’re resting that still require calories: breathing, digestion, thought, body temperature regulation, blood circulation, cell growth and repair, and hormone level management.

How much energy your body needs to perform these tasks has a name: basal metabolic rate (BMR). BMR is the minimum amount of calories your body needs to function when you’re at rest and not doing anything. Typically, those processes above use 60 to 70 percent of the fuel we consume. Your digestive system uses about 10 percent to process foods and the rest fuels physical movement.

Though there are averages, this mix is unique to individuals. An athlete might consume more calories to fuel movement and the percentages change. Someone who lives a sedentary life may consume fewer calories because they move less.

These adjustments can be frustrating, especially if you struggle with weight. For example, a fast metabolism makes it easy for some people to eat a lot of food and not gain weight. A slow metabolism may make it hard for people to lose weight just by cutting calories.

Since your metabolism naturally regulates itself to meet your body’s demands, this is also why weight loss can stall, slow down or plateau due to significant calorie intake reduction and rapid weight loss decreasing your BMR. The relationship between metabolism and weight is complex.

Things That Affect Your Metabolic Health

Ironically, how much you weigh and how much fat your body has are some of the things that most affect your metabolic health. For example, abdominal fat cells can raise levels of free fatty acids. These are chemicals that can raise the levels of hormones that affect how your body controls blood glucose levels, the basic energy blocks our metabolism creates from food.

For example, if you have too much adiposity in your midsection, your body may not respond well to insulin, which is the key to getting glucose from your bloodstream and into your cells where it can power your body. This is called insulin resistance.
These same free fatty acids can raise your bad LDL cholesterol levels and lower your good cholesterol levels, putting you at risk for heart disease. Insulin resistance can cause hypertension and raise triglyceride levels, which can cause artery walls to harden. 

These extra fatty acids can also cause increased inflammation, which can cause plaque to build up inside your artery walls. This plaque can break off resulting in a heart attack or stroke.

So, high blood sugar, high LDL or bad cholesterol, low HDL or good cholesterol, high triglycerides and hypertension can all be signs of poor metabolic health – any three of this combination is called metabolic syndrome. 

How to Support Your Metabolism and Your Metabolic Health

It may naturally regulate, but that doesn’t mean your metabolic health is just on autopilot. For your metabolism to perform efficiently requires some focus and action on your part. Mainly you need to eat a well-balanced diet that provides all the essential nutrients your body’s complex biological functions and processes need. See my blog post about macronutrients and special diets. https://myhealthyliving.org/2025/06/01/which-diet-is-best/

Eat at regular times and eat the right amount of calories. Your doctor can help you determine your Basal Metabolic Rate and help you calculate how many calories per day is appropriate for your BMR and your activity.

Beyond diet, you need to get enough exercise (resistance and interval training) and sleep — at least seven hours per night. Shorter sleep is associated with more belly fat and metabolic disorders.

You also need to manage your mental health and stress. Though not directly linked to metabolic rate, stress can impact how much we eat and how much (or little we sleep).

If you’re struggling with any of these things, partner with your doctor to assess lifestyle changes and medications that can help turn your metabolic health around.

Now, it’s time for something new. This is my first of (hopefully) many meal preparation vlogs. Let me know what you think below and don’t forget to click the “Subscribe” button on this web page to get notifications every time I post.

Taking a GLP-1 Drug? Here’s What You Need to Know About Nutrition

In recent years, GLP-1 weight-loss medications have become one of the most talked-about developments in the fight against obesity and type 2 diabetes. With brand names like Wegovy, Ozempic, Mounjaro, Zepbound and Trulicity, these drugs have evolved from diabetes treatments to powerful tools for weight management. Currently, about 12 percent of American adults have used a GLP-1 drug, according to a medical brief published in JAMA.

What Are GLP-1 Drugs?

GLP-1 drugs are a class of medications that mimic the hormone glucagon-like peptide 1 (GLP-1). Originally designed to help manage type 2 diabetes, they have since been adapted to promote weight loss by targeting the brain’s appetite centers, regulating blood sugar and reducing cravings. One newer drug, Mounjaro, also activates GIP receptors—another hormone involved in regulating appetite—making it even more effective for some people. Many users report that these drugs help quiet “food noise”—the constant preoccupation with eating.  

On average, people who take GLP-1 medications lose between 10 and 15 percent of body weight over a year. Some users lose as much as 20 percent, according to Columbia University Department of Surgery. 

In addition to managing type 2 diabetes and controlling weight, studies also found that these drugs may lower the risk of heart attacks and strokes, reduce alcohol consumption, treat obstructive sleep apnea, and improve brain and mental health. In fact, some GLP-1s are FDA-approved for people with obesity and related cardiovascular conditions, according to the US Food and Drug Administration.

Should You Take a GLP-1 Drug?

These drugs aren’t designed for people trying to lose vanity weight. They’re intended for people with either type 2 diabetes, a BMI higher than 27 plus high blood pressure, sleep apnea, atherosclerotic cardiovascular disease, or a BMI higher than 30. Furthermore, people with type 1 diabetes, diabetic retinopathy, pancreatitis, a personal or familial history of certain thyroid cancer or pregnant women should not take a GLP-1 drug.    

Like many medications, GLP-1 drugs can cause side effects. Two common side effects are nausea and upset stomach. Both can be alleviated by taking the medication with food and drinking ginger tea. Other typical side effects like headache, fatigue, runny nose, sore throat, changes in vision and injection site reactions may subside over time. Occasionally, GLP-1s cause gall bladder, kidney, pancreas, thyroid and/or stomach issues, which can interfere with your usage of the drug.  

There also are a handful of other considerations. Let’s start with the price – it’s usually hundreds of dollars per month and often not covered by insurance. You may regain weight once you stop taking the medication, unless you make some significant behavioral changes, like doing regular strength training. Focusing on nutrition and getting plenty of protein in your diet is also beneficial.   

The Critical Role of Nutrition

GLP-1 drugs slow the speed at which food moves through your digestive system, helping you feel fuller longer. Two tactics to help prevent stomach discomfort after meals are drinking ginger tea and eating five or six small meals throughout the day, plus healthy snacks. 

Nutrient-dense food choices will help maximize the benefits of the medication. In other words, skip empty calories from greasy fried foods, sugary over-processed foods and alcohol. Instead, choose foods rich in protein, fiber and nutrients. You should include protein, a fruit or vegetable, and whole grain with each meal. Examples of foods that should be kept on rotation include eggs, fish, chicken, Greek yogurt, cottage cheese, nuts and beans for protein, as well as oats, berries, whole grains, green leafy vegetables and lentils for fiber. Once again, plenty of protein is a must to avoid muscle loss; see my post from June 1, 2025 for information on how much protein you should be consuming.

Lastly, it’s imperative to stay hydrated. GLP-1 medications are known for suppressing thirst. This is a problem because dehydration contributes to side effects, particularly nausea, fatigue and headaches. Ideally, you should drink between 8 and 10 glasses of fluid each day. Your go-to drinks should include water, herbal teas, broth-based soups, or fresh vegetable juices. Limit sugary, overly processed and/or caffeinated beverages.  

Work Closely with Your Primary Care Physician  

You’ll also want to work closely with your primary care physician. They can help assess your individual risk factors, rule out underlying medical causes, and develop a personalized plan that’s safe and effective for your situation. Your doctor also will be your biggest advocate, reminding you that losing weight is difficult and the importance of lifestyle factors, such as nutrition and exercise. Lastly, your doctor can help develop a comprehensive, sustainable approach to achieving and maintaining a healthier weight if you decide to stop taking a GLP-1 drug. 

One of my favorite meals is this orange smoothie. It is high in antioxidants, protein, and fiber from the wide spread of fruit and whole grains. The best part of this meal is that it will keep you satiated until lunch time.

In your blender, add 1 cup of water or almond milk, 1 cup of ice, 2 peeled oranges, 1 banana, a splash of vanilla extract, a quarter cup of oats, and 1 scoop of vanilla protein powder. Blend to a smooth consistency and enjoy! Don’t forget to subscribe for updates on every one of my posts and share your favorite smoothie recipes below.

Are Sugar-Free Beverages Helping You Lose Weight? Study Says No

We often associate sugary drinks like sodas with the obesity crisis, which has been plaguing the U.S. since late 1970s.

Of course, many variables are involved, but studies suggest that sugar-sweetened beverages are a prime culprit. Regular consumption of sugar-sweetened beverages like sodas, flavored waters, smoothies, sports drinks, specialty coffees, sweet tea and fruit juices have been linked to weight gain and obesity and raise the risk for serious health conditions such as type 2 diabetes, kidney diseases, gout, non-alcoholic fatty liver disease, heart disease, brain aging and tooth decay and cavities, according to the U.S. Centers for Disease Control and Prevention (CDC).    

Sugary drinks have been contributing to health issues for decades. Big Soda has tried capitalizing on these health issues by offering alternative products. For example, Royal Crown Cola’s Diet Rite was introduced in 1958, appealing to Americans who were trying to lower their calories and/or sugar intake. Since then, a wide array of soft drinks and foods are made with artificial sweeteners – an industry that grew into a nearly $5 billion business with about 40 percent of Americans as consumers.

Artificial Sweeteners

The problem is, artificial sweeteners can’t help you manage your weight – at least not long term, according to a study conducted by University of Southern California and published in Nature Metabolism.

There are eight artificial sweeteners approved by the U.S. Food and Drug Administration (FDA), according to the Mayo Clinic; they include:

  • Acesulfame potassium – used in Sweet One and Sunett.
  • Advantame.
  • Aspartame – used in NutraSweet and Equal.
  • Neotame – used in Newtame.
  • Saccharin – used in Sweet’N Low.
  • Sucralose- used in Splenda.
  • Luo han guo – used in Monk Fruit in the Raw.
  • Purified stevia leaf extracts – used in Truvia, PureVia, others.

In this new study, researchers only looked at sucralose, a common, all-purpose artificial sweetener used in baked goods, beverages, chewing gum, gelatins, frozen dairy desserts, Diet Coke with Splenda, Diet Pepsi with Splenda, Gatorade’s Propel Water, low-calorie Kool-Aid and Atkins Diet products. Sucralose is considered generally recognized as safe when consumed in moderation. But study results are mixed regarding its long-term effects.

Researchers recruited 75 subjects evenly split between male and female and weight status, i.e., healthy weight, overweight or obese. Participants had three visits. Each visit they had: 

  • Baseline brain scan, blood samples and survey to determine hunger levels
  • 300 ml of plain water, a drink sweetened with 75 grams of sugar and a drink sweetened with sucralose. The sugar- and sucralose-sweetened drinks were the equivalent of 16-ounce can of sugary soda.
  • Follow-up brain scan, blood samples and survey to determine hunger levels several times for the following two hours

Subjects also underwent fMRI scans (or functional MRI). This type of MRI scan shows the most active areas of the brain. This helped researchers understand how regions of the brain communicate with one another.

Although the study was small, researchers were able to document the differences within and between subjects.

When participants drank the sugary drink, their hunger was dampened, and their peripheral glucose levels rose. But when they drank the non-caloric sucralose sweetened drink, activity in their hypothalamus grew by 20 percent compared to the sugary drink. The hypothalamus is the area of the brain that produces hormones that control hunger. Increased blood flow and activity correlates to increased appetite, researchers said. The sucralose sweetened drinks also caused a stronger hypothalamic reaction than plain water.

These effects were more pronounced in obese subjects. Earlier studies saw similar effects in animals.

Should You Give Up Your Diet Drinks?

It depends. How much are you consuming? Studies have found moderate amounts artificial sweeteners safe for healthy adults. They also can help manage weight when used in moderation or on a short-term basis because they help control your caloric and sugar intake.

But realize that researchers have questioned the benefits of artificial sweeteners for years. In fact, the World Health Organization issued an advisory in May 2023 warning consumers that beverages and foods with sugar substitutes is associated with weight gain because they trigger hunger.

Previous studies also link sucralose with insulin resistance and liver inflammation. Moreover, sucralose has been found to cause gut microbiome imbalances by cutting the number of good bacteria by half.

Artificial sweeteners also are much sweeter than sugar – sucralose is 600 times sweeter than sugar – which means they can affect how food and beverages taste. This is why you’re usually better off getting natural sugar from whole foods like fruits whenever possible. My favorite non-sweetened beverage is the lime La Croix sparkling water. Comment your favorite beverage below!

Chakravartti, S.P., Jann, K., Veit, R. et al. Non-caloric sweetener effects on brain appetite regulation in individuals across varying body weights. Nat Metab 7, 574–585 (2025). https://doi.org/10.1038/s42255-025-01227-8