Evidence-Based Health Knowledge for Better Living

Foods that support metabolic function include lean proteins (which require more energy to digest), green tea and coffee (containing caffeine and catechins), spicy foods with capsaicin, whole grains high in fiber, and foods rich in iron and zinc. A diet focusing on whole, unprocessed foods combined with regular physical activity provides the best metabolic support.

Natural approaches to blood sugar management include eating fiber-rich foods to slow glucose absorption, choosing low-glycemic index carbohydrates, incorporating regular physical activity, managing stress levels (which affect cortisol and blood sugar), getting adequate sleep, and staying well-hydrated. Cinnamon, apple cider vinegar, and chromium supplements may also provide modest benefits.

Insulin resistance occurs when cells in your muscles, fat, and liver do not respond effectively to insulin, making it harder for glucose to enter cells. It develops gradually due to factors including excess body weight (especially visceral fat), sedentary lifestyle, chronic inflammation, poor sleep, high-sugar diet, and genetic predisposition. It is a precursor to type 2 diabetes and metabolic syndrome.

Research-supported sleep supplements include melatonin (for circadian rhythm regulation), magnesium (supports GABA production and muscle relaxation), L-theanine (promotes relaxation without sedation), valerian root, and glycine. However, supplements work best alongside good sleep hygiene practices like consistent sleep schedules, limiting blue light exposure, and maintaining a cool, dark bedroom.

The science on seed oils is nuanced. Highly processed seed oils high in omega-6 fatty acids may contribute to inflammation when consumed in excess relative to omega-3s. However, moderate consumption as part of a balanced diet has not been definitively linked to disease in large studies. Focus on whole food sources of fats, balance omega-6 to omega-3 ratios, and minimize ultra-processed foods regardless of oil type.

The gut-brain axis is a bidirectional communication system connecting your digestive tract and brain. Your gut microbiome produces neurotransmitters like serotonin (95% is made in the gut), GABA, and dopamine. Gut dysbiosis (imbalanced bacteria) has been linked to anxiety, depression, and cognitive issues. Supporting gut health through fiber-rich foods, fermented foods, and reducing processed foods may positively impact mental wellbeing.