Perhaps you’ve put on a little weight around the tummy after numerous COVID lockdowns. Or you’ve been diagnosed with pre-diabetes, Type-2 diabetes, insulin resistance or polycystic ovarian syndrome (PCOS). Or you’re approaching menopause and the scales are moving in the wrong direction and you realise you can’t eat what you used to.

These 6 tips may not only improve your weight, blood results and overall health but also increase your energy, mental acuity and longevity!

  1. Maintain good muscle mass. This involves regular resistance exercise – e.g., Pilates, weights, gym, yoga or see a personal trainer.
  2. Ensure your gut is in tip top shape as a healthy microbiome is foundational to good health. You can assess your microbiome makeup with a comprehensive stool analysis. This test involves analysing a stool specimen that screens for pathogenic (‘bad’) bacteria, commensal (‘good’) bacteria, opportunistic pathogens (the ones that flourish when given the right conditions), yeasts, viruses, and parasites. It also assesses immune and digestive markers like digestive enzymes and gives a huge amount of information to guide the most appropriate recommendations to improve gut health. There is a particular probiotic (Akkermansia) implicated in weight gain and insulin resistance, but unless you test the gut microbiome, you’d not know whether it will help you. Supplementing with when it’s not required could cause more harm than good: https://www.mdpi.com/2075-1729/13/6/1247#:~:text=Accumulating%20evidence%20indicated%20Akkermansia%20as,enrichment%20may%20be%20not%20beneficial. To understand how important stool testing is, see: http://www.holistichealth.com.au/why-keeping-our-gut-microbiome-healthy-is-important-and-how-to-test-it/
  3. Ensure regular, adequate, and restful sleep. This supports a healthy circadian rhythm. Shift workers, parents of wakeful babies and pre and postmenopausal women may need extra support to deal with the stressors of irregular sleep patterns.
  4. Manage stress – consider regular mindfulness, meditation and/or self care. See: https://www.holistichealth.com.au/brain-hacks-to-help-weight-loss-addictions-and-become-more-resilient/
  5. Recommended Nutrients:

-Inositol helps the body regulate and process insulin, reduces belly fat, high blood pressure, high blood sugar and cholesterol.

-Magnesium – reduces fasting insulin & improves metabolic markers. Most people don’t consume adequate levels. Read my blog for more information: http://www.holistichealth.com.au/magnificent-magnesium-quiz-are-you-deficient/

-Vitamin D dosed according to your blood levels

-K2 to support appropriate calcium distribution

-Berberine – 8-week course with breaks. Improves fat burning, reduces glucose in liver, slows carbohydrate breakdown in gut & reduces a compound called LPS produced from bad bugs. This is contraindicated in pregnancy and if you’re taking Metformin use (as it works in a similar way)

Speak to your health professional for specific doses and contraindications.

 6. Dietary Strategies

-Losing at least 10% of body weight can reverse T2D in many cases. There are several options and it’s important to choose something that works for you and your lifestyle, and a ketogenic eating program as an effective and efficient way to drop fat.

See: https://www.holistichealth.com.au/weight-loss-options-available-at-holistic-health/

-Intermittent fasting – Eat with an 8–10-hour window. E.g., start breakfast at 10.30-11am and finish eating by 6.30-7pm

-Ensure you consume adequate protein especially with breakfast. Ideally 20g protein to start the day (20g of protein equates to 77g red meat; 87g chicken; 105g salmon or 121g of feta.

-Reduce/avoid high fructose foods – honey, fruit juice and soft drink as fructose is a toxin to the little energy producers in our cells called mitochondria.

-Eat plenty of fibre rich foods (see: http://www.holistichealth.com.au/keto-friendly-gut-health-tips/)

In Summary:

Lastly, if you have been diagnosed with type-2 diabetes, it is potentially reversible with correct management. Watch this great documentary by Michael Mosley on reversing T2D https://www.sbs.com.au/ondemand/watch/1959035971587

Doreen Schwegler is a Medical Scientist, Naturopath and Fertility Specialist with over 32 years of experience. She works in Melbourne, Sydney and on Telehealth

Special offer:

Receive a 15-minute complimentary health chat to see how I can support you to live a healthier and happier life. https://holistic-health-pty-ltd.au1.cliniko.com/bookings or email doreen@holistichealth.com.au