Food Noise

Internal chatter when it comes to food and hunger.

• Message signalling - gut to brain.
• 2:1 ratio of carbohydrates to fat.
• Nothing about your eating habit are linked to being hunger.

EMOTIONAL EATING

Stress can affect the signalling of satiety hormones (GLP-1 and Leptin)

• GLP-1 hormone, boosting insulin secretion, reducing glucagon, slowing gastric emptying, and increasing satiety - the physical and psychological feeling of fullness, satisfaction, or non-hunger that persists after eating, often inhibiting further food consumption.

• Leptin a protein produced by fat cells that is a hormone acting mainly in the regulation of appetite and fat storage. Sleep-deprived people had high levels of ghrelin (the hunger hormone) and lower levels of leptin.

PROCESSES: Hunger-induced eating vs Reward-related eating

• Appetite (reduction) - slowing down the digestive tract.
• Blood sugar control - prevents rapid spikes - insulin resistance.
• Reward pathways
• Binge-eating behaviour
• Metabolism of fat  / Browning (white to brown fat)

Brown fat burns calories (Heat).

White fat stores energy.

Side effects:

Nausea | Vomiting | Eggy Burps | Diarrhoea | Constipation |

Requiring urgent medical attention: 

Gut paralysis  {Gastroparesis} | Pancreatitis |  Gallstones| Thyroid cancer | 

Health Benefits outside weight loss - Swiss army Knife of metabolism:

• Blood sugar levels | Heart | Liver
• Kidney | Dementia | Parkinson's

Acute - short-term - inflammation:

Natural part of the body's defence and repair mechanism response to infection or injury. (Inflammageing)

Set Pont Theory

Body set its own weight range and then attempt to maintain this weight at all costs - slowing your metabolism - increasing your huger hormone (Ghrelin).

Staying Nourished

Mediterranean-style of diet is a plant-forward eating pattern focused on vegetables, fruits, whole grains, beans, nuts, and extra virgin olive oil, proven to improve heart health and aid in managing diabetes. It emphasizes daily, fresh, whole foods, with moderate consumption of fish, poultry, and dairy, while limiting red meat and processed foods.

Key Components & Dietary Guidelines

• Base Your Meals on: Vegetables, fruits, whole grains (oats, brown rice, whole wheat bread), legumes (lentils, chickpeas), nuts, and seeds.
• Healthy Fats: Use extra virgin olive oil as your primary fat instead of butter or lard.
• Protein Sources: Prioritize fish and seafood (at least twice a week), followed by moderate portions of poultry, eggs, and dairy (like Greek yogurt).
• Limit: Red meat, sugary drinks, processed meats, and refined carbs.
• Flavouring: Use herbs and spices instead of salt. 

Sample Meal Ideas

• Breakfast: Oatmeal with nuts and berries, or Greek yogurt with fruit.
• Lunch: Salad with olive oil dressing, or a whole-grain pita with hummus and vegetables.
• Dinner: Grilled fish or chicken with quinoa and leafy greens, or vegetable and bean soup. 

Benefits

• Heart Health: Lowers the risk of heart attack and stroke.
• Weight Loss: High-fiber and nutrient-dense, plant-based foods promote a healthy weight.
• Chronic Disease Prevention: Helps manage blood pressure, reduce inflammation, and prevent type 2 diabetes.

This sustainable eating style is a lifestyle rather than a strict, short-term diet, encouraging slow eating and enjoyment of food.

Feed your Microbiome (Plenty of Fibre)

The microbiome is the community of microorganisms—bacteria, fungi, and viruses—living in a specific environment, such as the human gut, skin, or mouth, where they play a vital role in immunity, digestion, and disease prevention. These dynamic ecosystems, which contain more genes than the human genome, change based on diet, lifestyle, and medication, directly impacting overall health.

Eat a Rainbow of different coloured fruit and vegetables, in order to maximise  your intake of beneficial plant compounds (Phytochemicals or phytonutrients)

Red: Tomatoes, watermelon, strawberries, beets.

Orange/Yellow: Carrots, oranges, sweet potatoes, turmeric.

Green: Spinach, kale, bok choy (Pak Choi), asparagus. 

Blue/Purple: Blueberries, blackberries, eggplant, dark chocolate, black tea, red wine, dark red apples and aubergines.

White: Garlic, onions, cauliflower

Don't skimp on health fats, such as, olive oil, avocados, nuts, seeds and oily fish (salmon, sardines, mackerel). 

How to protect your muscles