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Choose your prize from: ALDI, Amazon, The White Company, Rituals, B&Q or Accessorize.

We’ll pick four winners: one winner will receive a £100 e-gift voucher, one runner-up will receive a £75 e-gift voucher, and two third-place winners will each receive a £50 e-gift voucher to spend with one of the brands listed above.

To win, all you have to do is enter the competition below.

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Terms and Conditions: Competition

1. The prize draw is open to all GB residents (England, Scotland, Wales, Northern Ireland).
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This is known as seasonal affective disorder (SAD) – a form of depression linked to seasonal change.

Understanding its causes, recognising the symptoms early and seeking appropriate treatment can make a significant difference.

Symptoms often begin in late autumn, worsen through winter and lift again in spring and summer.

Causes

SAD is largely triggered by reduced exposure to sunlight, which disrupts the body’s internal clock and affects the production of key brain chemicals such as melatonin (which regulates sleep) and serotonin (which affects mood).

These imbalances can lead to low mood, fatigue and difficulty concentrating.

The disruption in circadian rhythm can also alter sleep and appetite patterns, making daily functioning harder.

Who’s at risk

SAD is more common in people living in regions with shorter daylight hours, such as the UK.

Research shows that around one in five people in northern climates experience symptoms of SAD.

The condition is also more prevalent in women and tends to run in families, suggesting a genetic component.

People with a history of depression or bipolar disorder are also at higher risk.

• Diapression
• Diabetes Distress and Burnout

Symptoms

Symptoms of seasonal affective disorder mirror those of depression but are strongly tied to seasonal changes. These include:

• Persistent sadness or low mood

• Loss of interest or pleasure in usual activities

• Fatigue or low energy

• Feelings of worthlessness or guilt

• Difficulty concentrating

• Changes in appetite or weight

• Sleeping too much or too little

• Suicidal thoughts in severe cases

SAD can make socialising, working, or studying feel overwhelming.

Treatments

Seasonal affective disorder is common and treatable.

Light therapy

One of the most effective and widely recommended treatments for SAD is bright light therapy, which uses a special light box to replicate natural sunlight.

Studies show that about half of people using light therapy experience significant improvement in symptoms.

Experts advise using a 10,000-lux light box for 20–30 minutes each morning, ideally within an hour of waking up.

• Red Light Therapy

Medication

Healthcare professionals may prescribe antidepressants, particularly SSRIs (selective serotonin reuptake inhibitors), to help regulate serotonin levels and alleviate depressive symptoms during the darker months.

Exercise

Regular physical activity can be as effective as medication for mild to moderate depression.

Just 20 minutes of exercise three times a week can boost serotonin production and improve mood.

Whenever possible, exercising outdoors in daylight can further enhance the benefits by increasing exposure to natural sunlight.

• Mediterranean-style diet paired with moderate exercise significantly reduces type 2 diabetes risk
• DOMS: Experts explain whether you should exercise when you are still sore

Cognitive Behavioural Therapy (CBT)

CBT helps people identify and challenge negative thought patterns that worsen depression.

It has been shown to be effective in both treating and preventing the recurrence of SAD symptoms. Combining CBT with light therapy often yields the best results.

Staying connected, maintaining routines, and maximising exposure to daylight can also help lift mood and build resilience through the darker months.

What is overeating

Overeating means eating past comfortable fullness, often when hunger is not present. It can happen at social meals or it can become a pattern that drives weight gain and unsettles blood glucose. Overeating is not the same as binge eating disorder, which is a diagnosed condition marked by regular episodes of loss of control and distress^[5].

Definition

A simple definition that works in clinic and in everyday life:

• Repeatedly eating beyond comfortable fullness
• Often eating when not physically hungry
• Eating that leaves regret, sluggishness or a glucose spike afterwards

Those three are enough to start a change plan.

Why it matters in diabetes

Large or rapid meals can push glucose after meals higher and keep it there. High glucose after meals is linked with symptoms such as thirst and tiredness and, when frequent, with higher long term risk^[7].

What the evidence says

1. Ultra processed food leads to excess intake. In a tightly controlled inpatient trial, people ate more calories and gained weight on an ultra processed menu even when meals were matched for sugar, fibre, fat and protein^[1].
2. Portion size pushes intake up. Evidence shows larger portions, packages and tableware increase how much people consume^[2].
3. Sleep loss raises appetite and calories. Meta and trial data link short sleep with higher energy intake. Extending sleep cut intake in a real world study^[3].
4. Hyperpalatable foods and eating rate drive meal calories. Foods that are energy dense, easy to eat quickly and rich in salt, sugar or fat raise intake across diet patterns^[4].
5. Protein and fibre help with fullness. Higher protein supports satiety across meals and soluble fibre slows gastric emptying and supports fullness^{[8], [9]}.

Symptoms and signs

• Eating very quickly then feeling uncomfortably full
• Grazing through the evening and losing track of portions
• Feeling flat, sleepy or heartburn after meals
• Regular high readings after meals
• Eating alone out of embarrassment
• Strong guilt or low mood after eating

If you often eat large amounts with a sense of lost control, at least weekly for three months, that points to binge eating disorder. Guided self help and cognitive behavioural therapy are first line care in the UK^{[5], [6]}.

Common triggers

• Meals built around ultra processed snacks and ready meals
• Portions that are simply too big for your needs
• Short sleep and late nights
• Stress, boredom and using food to blunt feelings
• Medicines that increase appetite, such as some steroids or antipsychotics
• Fear of hypos that leads to defensive eating for people who use insulin

On medicines, speak to your prescriber. Some treatments raise appetite and weight. Insulin linked weight gain is also recognised^[10].

• Ultra processed foods linked with changes in brain regions tied to overeating
• Demonising all ultra-processed food oversimplifies the issue, say experts who found perception of food plays a part in overeating
• Comfort eating

Treatment and self management

Start with what works and measure the result on your meter, your CGM and your plate.

• Make meals slow and structured. Three meals and planned snacks beat all day grazing for most people. Sit to eat, put the phone away, notice first bites, and aim for at least fifteen minutes at the table.
• Shrink portions on autopilot. Serve smaller by default. Use a smaller plate or bowl and pre portion snacks rather than eating from the packet. Portion size change is a reliable lever^[2].
• Build filling plates. Anchor meals with protein, add plants for fibre, add water rich foods such as vegetables, soups, yoghurt and fruit. The British Heart Foundation and Diabetes UK give clear portion guides you can follow today^{[11], [12]}.
• Sleep like it matters. Protect seven to nine hours. Short sleep raises appetite and calories. Extending sleep lowered intake in trials^[3].
• Use simple rules for processed foods. Cook more of your starches, proteins and vegetables at home. Keep ultra processed items for planned moments, not open ended snacking^[1].
• Train attention, not willpower. Mindfulness based programmes reduce binge eating in reviews and trials. At the table, pause, taste, and check hunger halfway through before you carry on^{[13], [14]}.
• If there is loss of control, get formal treatment. NICE supports guided self help and cognitive behavioural therapy. Digital CBT can help while you wait^[6].
• Consider medical options when appropriate. For adults who meet criteria, NHS services may offer weight management medicines within a full plan that includes nutrition and activity. These do not replace the basics. They can help the basics work. Speak to your GP or specialist service about eligibility^[15].

Quick self check

Answer yes or no:

• I often eat past comfortable fullness
• I often eat when not hungry
• I often feel I cannot stop once I start
• I often hide what I eat or feel strong guilt after eating

If you tick only the first two, focus on portion, meal structure and sleep for four weeks and review your glucose trend.

If you also tick the last two, speak with your GP and consider support from Beat, the UK eating disorder charity^[16].

When to seek help now

Speak to your care team or GP if you keep seeing high readings or you are stuck despite trying the steps above. If you have high glucose with vomiting, tummy pain, rapid deep breathing or difficulty staying awake, use urgent NHS guidance^[7].

References

1. Hall KD, Ayuketah A, Brychta R, et al. Ultra Processed Diets Cause Excess Calorie Intake and Weight Gain. Cell Metabolism. 2019.
2. Hollands GJ, Shemilt I, Marteau TM, et al. Portion, package or tableware size for changing selection and consumption of food. Cochrane Database of Systematic Reviews. 2015.
3. Tasali E, Wroblewski K, Kahn E, et al. Effect of sleep extension on energy intake in adults with overweight. JAMA Internal Medicine. 2022.
4. Fazzino TL, Rohde K, Sullivan DK. Hyperpalatable foods, definition and measurement, and links with intake. Obesity. 2019.
5. NHS. Binge eating disorder. Available from the NHS website.
6. NICE. Eating disorders: recognition and treatment. NICE guideline for the UK.
7. NHS. High blood sugar and when to get urgent help. Available from the NHS website.
8. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition. 2015.
9. Clark MJ, Slavin JL. The effect of fibre on satiety and food intake. Nutrition Bulletin. 2013.
10. Royal College of Psychiatrists. Antipsychotics and weight gain. Guidance for patients and carers.
11. British Heart Foundation. Portion sizes and healthy plate building. Patient resource.
12. Diabetes UK. Portion guidance and carb choices. Patient resource.
13. Godfrey KM, Gallo LC, Afari N. Mindfulness based interventions for binge eating. Psychology of Addictive Behaviors. 2015.
14. Kristeller JL, Wolever RQ. Mindfulness based eating awareness training for obesity related eating. Eating Disorders. 2011.
15. NICE. Medicines for weight management in adults who meet criteria within specialist care.
16. Beat. UK eating disorder charity support and helplines.

These conditions are not just about appearance or weight — they represent a deeper imbalance in the body’s metabolic systems and are linked to a wide range of preventable diseases.

Tackling overweight and obesity is a critical step in reducing the burden of chronic conditions such as diabetes, cardiovascular disease and certain cancers.

This page explores the definitions, causes, health impacts and management strategies for overweight and obesity — with a specific lens on how they affect diabetes prevention and care.

What do the terms “overweight” and “obese” mean?

Overweight and obesity both refer to excess body fat that may impair health. The difference lies in the degree of fat accumulation.

In adults, these conditions are typically assessed using the Body Mass Index (BMI) — a calculation based on height and weight:

• Overweight: BMI between 25.0 and 29.9
• Obesity: BMI of 30.0 or higher

BMI is calculated by dividing a person’s weight in kilograms by the square of their height in metres (kg/m²).

While BMI doesn’t directly measure fat, it remains a useful and widely adopted screening tool in clinical and public health settings.

In children and adolescents, weight categories are determined using BMI percentiles, which compare a child’s measurements to national norms for age and sex:

• Overweight: 85th to 94th percentile
• Obesity: 95th percentile or higher

In both adults and children, central (abdominal) fat — measured by waist circumference — is particularly important, as it’s more strongly associated with metabolic diseases.

• Body Mass Index (BMI) Calculator

How do people become overweight or obese?

The causes of overweight and obesity are complex and involve a dynamic mix of biological, behavioural, environmental and social factors.

At the core, weight gain occurs when caloric intake consistently exceeds caloric expenditure. But this simple equation is influenced by a web of interconnected drivers.

• Diet: High intake of energy-dense, nutrient-poor foods (such as processed snacks, sugary drinks and takeaway meals) contributes significantly to weight gain.
• Physical inactivity: Many people do not meet minimum movement guidelines, often due to sedentary jobs, long commutes, or digital lifestyles.
• Genetics and family history: Genetic factors can affect appetite, satiety, fat storage and metabolism.
• Hormonal and metabolic issues: Conditions like hypothyroidism, insulin resistance and polycystic ovary syndrome (PCOS) can increase susceptibility.
• Mental health and emotional eating: Stress, anxiety, depression and trauma can influence eating behaviours and physical activity levels.
• Socioeconomic factors: Lack of access to affordable healthy foods, safe outdoor spaces and health services makes prevention harder in some communities.

Importantly, weight gain doesn’t happen overnight. It often develops over years of small imbalances and gradually ingrained habits.

Consequences of excess weight

Carrying excess weight affects nearly every system in the body and significantly increases the risk of developing type 2 diabetes. This is because excess fat, particularly around the abdominal organs, leads to insulin resistance — the condition where the body’s cells become less responsive to insulin.

Insulin resistance is the key driver of type 2 diabetes and can develop silently over many years.

It’s estimated that around 90% of people with type 2 diabetes are overweight or obese.

The relationship is so strong that managing weight is often the most effective way to prevent or even reverse early-stage type 2 diabetes.

But the consequences of obesity and overweight don’t stop there. People living with excess weight also face increased risk of:

• Heart disease and stroke
• Hypertension (high blood pressure)
• Joint pain and osteoarthritis
• Obstructive sleep apnoea
• Fatty liver disease
• Certain types of cancer (e.g. breast, bowel, womb)
• Reproductive health issues (e.g. PCOS, infertility)
• Mental health conditions, including depression, anxiety and low self-esteem

It’s also important to note that not all people with type 2 diabetes are obese.

So-called “skinny type 2 diabetes” — where individuals appear slim but carry dangerous fat around their organs — is also a recognised form of metabolic disease.

How to reduce the risk of health complications?

Preventing overweight and obesity starts early — ideally in childhood — but it’s never too late to take action. The most effective prevention strategies are sustainable, realistic and address both diet and physical activity alongside emotional and environmental factors.

A balanced, whole-food diet is essential.

This includes a wide variety of vegetables, fruits, whole grains, lean protein and healthy fats, while limiting refined carbohydrates, sugar and ultra-processed foods.

Education about portion sizes and label reading can be powerful tools for change.

Staying active is equally important.

The NHS recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, plus strength-building exercises on two or more days per week.

Beyond diet and exercise, support systems — whether friends, family, community groups or health coaches — can help maintain motivation and accountability.

• Speak to other people in the Diabetes Forum

Behavioural tools like meal tracking, goal setting and digital platforms can also play a valuable role in sustaining change.

Managing overweight and obesity

Management strategies for overweight and obesity can range from self-led lifestyle adjustments to clinical interventions, depending on the individual’s needs and health risks.

Dietary change remains the first line of treatment. Whether following a low-carb approach, a calorie-controlled plan, or intermittent fasting, success depends on consistency and personal fit. Working with a registered dietitian or nutritionist can help tailor the right plan.

Exercise should be safe, achievable and enjoyable. This could mean walking more, joining a structured program, or using fitness apps and trackers to stay engaged.

For those with more significant weight challenges or obesity-related health conditions, medical interventions may be considered.

These include:

• Prescription medications such as GLP-1 agonists (e.g. semaglutide)
• Weight loss surgery (e.g. gastric sleeve, gastric bypass)
• Digital behaviour change programmes that combine coaching, education and tracking

Addressing mental and emotional factors is also crucial.

Behavioural therapy, CBT and group support can be helpful in identifying triggers for overeating and building healthier habits.

Regular check-ins — with a GP, weight management service, or digital programme — help maintain progress, adapt goals and prevent relapse.

Overweight and obesity are major contributors to the rising rates of type 2 diabetes in the UK and globally.

While these conditions are complex and influenced by many factors, they are not irreversible.

With education, support and evidence-based tools, people can take meaningful steps toward a healthier future.

For more information on diet strategies, digital support tools and treatment options, explore our guides on:

• Low Carb Diet: Beginner’s Guide
• Low Calorie Diet and Type 2 Diabetes
• Semaglutide and GLP-1 Medications
• Managing Type 2 Diabetes with Lifestyle Change

It is different from type 1 and type 2 diabetes and is often under-recognised or misdiagnosed. Accurate diagnosis is important to ensure the right treatment and support.

What is Type 3c diabetes?

Type 3c diabetes occurs when the pancreas becomes damaged and can no longer produce enough insulin or digestive enzymes. Unlike type 1 diabetes, which is autoimmune, or type 2 diabetes, which is linked to insulin resistance, type 3c is secondary to a condition affecting the pancreas itself.

The pancreas has two main roles:

• Producing insulin and other hormones that regulate blood glucose
• Producing enzymes that help digest food

When it becomes inflamed, injured or partially removed, both of these functions can be disrupted.

Causes of Type 3c diabetes

The most common causes of Type 3c diabetes include:

• Chronic pancreatitis – long-term inflammation of the pancreas
• Pancreatic cancer
• Surgical removal of part or all of the pancreas (pancreatectomy)
• Cystic fibrosis
• Trauma to the pancreas
• Hereditary conditions such as haemochromatosis
• Autoimmune pancreatitis

In many cases, damage to the pancreas results in both diabetes and problems with digestion, such as malabsorption or weight loss.

Symptoms

The symptoms of type 3c diabetes are often similar to other forms of diabetes, but may also include signs of pancreatic insufficiency. Common symptoms include:

• Frequent urination
• Excessive thirst
• Fatigue
• Unexplained weight loss
• Blurred vision
• Abdominal pain
• Bloating or discomfort after meals
• Pale, greasy or foul-smelling stools (steatorrhoea)

These digestive issues occur because the pancreas is no longer producing enough enzymes to break down food properly.

Diagnosis

Type 3c diabetes is frequently misdiagnosed as type 2 diabetes, especially in people without obvious signs of pancreatic disease. A correct diagnosis is essential for effective management.

Diagnosis may involve:

• A thorough medical history, particularly noting any pancreatic conditions or surgery
• Blood tests to check glucose levels and HbA1c
• Pancreatic imaging (CT scan, MRI or ultrasound)
• Tests for pancreatic enzyme function, such as faecal elastase
• Screening for vitamin and nutrient deficiencies

One key difference is that people with type 3c diabetes often have low insulin levels and reduced pancreatic enzyme levels, whereas those with type 2 diabetes do not typically experience digestive problems.

Treatment

Treating type 3c diabetes requires a dual approach, as both blood sugar control and digestive health need to be managed.

Key aspects of treatment include:

• Insulin or other diabetes medications – to manage blood glucose levels
• Pancreatic enzyme replacement therapy (PERT) – to support digestion and nutrient absorption
• Nutritional support – often with the help of a dietitian to ensure a balanced diet and address deficiencies
• Vitamin supplementation – particularly fat-soluble vitamins (A, D, E and K)
• Regular monitoring – of blood glucose, weight and nutritional status
• A multidisciplinary team approach is often needed, involving endocrinologists, dietitians and gastroenterologists.

Living with Type 3c diabetes

Living with type 3c diabetes can be more complex than living with type 1 or type 2, due to the combination of digestive and glucose control challenges. However, with the right support, many people can manage their symptoms effectively and maintain a good quality of life.

Our platform offers:

• Access to expert advice on nutrition, medication and lifestyle changes
• Digital tools for logging meals, tracking blood sugars and monitoring symptoms
• Personalised coaching and support from qualified professionals
• Peer support from others living with diabetes

Type 3c diabetes is a lesser-known form of diabetes caused by damage to the pancreas which affects both insulin production and digestion, making diagnosis and management more complex.

If you or someone you care for has a history of pancreatic problems and has been diagnosed with diabetes, it is important to discuss the possibility of type 3c with your healthcare provider.

With the right care, support and education, people with type 3c diabetes can lead healthy and fulfilling lives.

• Support: Speak to other people with Type 3c diabetes

Retatrutide is an new drug that has shown promise in the treatment of obesity and type 2 diabetes.

Retatrutide is a type of multi-receptor agonist that targets multiple hormonal pathways involved in blood sugar regulation, appetite control and metabolic health.

As clinical trials progress, retatrutide has garnered attention for its ability to significantly lower blood glucose levels and promote substantial weight loss.

What is Retatrutide?

Retatrutide is an investigational once-weekly injectable medication developed by Eli Lilly.

It is a triple receptor agonist meaning it activates three key hormone pathways that play a role in glucose metabolism and appetite regulation:

1. Glucagon-like peptide-1 (GLP-1) receptor – involved in insulin secretion, appetite suppression, and slowing digestion.
2. Glucose-dependent insulinotropic polypeptide (GIP) receptor – enhances insulin release in response to food intake and may contribute to weight loss.
3. Glucagon receptor – plays a role in energy expenditure and fat metabolism.

This multi-receptor action sets retatrutide apart from existing GLP-1 receptor agonists like semaglutide (Ozempic or Wegovy) and dual agonists like tirzepatide (Mounjaro or Zepbound).

How does Retatrutide work?

Retatrutide mimics the effects of naturally occurring gut hormones to improve metabolic health.

Lowering blood sugar

Stimulating insulin release when glucose levels are high while also reducing glucagon secretion to prevent excess sugar production by the liver.

Promoting weight loss

By targeting appetite regulation centers in the brain, retatrutide reduces hunger and increases feelings of fullness, leading to lower food intake.

Boosting metabolism

The glucagon component of retatrutide helps increase energy expenditure, potentially leading to greater fat loss compared to single or dual-receptor agonists.

History of Retatrutide

Eli Lilly developed retatrutide as part of its efforts to advance next-generation therapies. The drug builds on the success of earlier treatments such as GLP-1 receptor agonists such as liraglutide and semaglutide and the dual GIP/GLP-1 agonist tirzepatide.

Preclinical studies suggested that combining GLP-1, GIP and glucagon receptor activation could yield even greater metabolic benefits than previous therapies.

Retatrutide progressed through early-phase clinical trials, showing strong potential for both glycemic control and weight reduction.

Current evidence

Retatrutide has demonstrated remarkable results in clinical trials – particularly in weight loss and blood sugar control.

In the SURMOUNT-1 Trial (a study on obesity), participants lost up to 24.2% of their body weight over 48 weeks – the most significant weight reduction seen in an anti-obesity medication to date. Higher doses of retatrutide resulted in greater weight loss.

In type 2 diabetes trials, retatrutide significantly reduced HbA1c levels, with some participants achieving near-normal glucose levels. The combination of GLP-1, GIP and glucagon receptor activation provided superior glycemic control compared to existing GLP-1-based therapies.

While results are promising, long-term safety and efficacy studies are still ongoing.

What are the side effects?

Retatrutide has shown common side effects similar to other GLP-1 receptor agonists, including:

• Nausea
• Vomiting
• Diarrohea
• Constipation
• Abdominal discomfort or bloating

Some trial participants experienced a slight increase in resting heart rate, which has also been observed with other GLP-1 receptor agonists.

However, its unique action on glucagon receptors requires further research to assess long-term metabolic effects.

How Retatrutide compares

Retatrutide is shaping up to be a potentially more powerful option than existing medications.

Retatrutide’s triple action may lead to greater weight loss and potentially stronger glucose control when compared to Semaglutide.

Early results suggest retatrutide could offer even better metabolic benefits that tirzepatide, though direct comparison trials are needed.

Retatrutide works via a completely different mechanism to other weight loss drugs such as orlistat and phentermine focusing on hormonal regulation rather than just suppressing appetite or blocking fat absorption.

Potential uses

Beyond diabetes and obesity, researchers are exploring Retatrutide’s role in:

• Non-alcoholic fatty liver disease (NAFLD) where its impact on glucagon receptors suggests it may help reduce liver fat.
• Cardiovascular benefits as weight loss and improved metabolic markers could lower heart disease risk.
• Type 1 diabetes as although primarily studied in type 2 diabetes, there is potential for adjunctive use in type 1 diabetes management.

As new findings emerge, we’ll keep you updated on retatrutide’s progress:

• Retatrutide melts fat fast but at a cost warn experts

In the meantime, if you’re considering treatment options for diabetes or weight management, consult with a healthcare professional to explore the best approach for your needs.

These medications have been heralded for their ability to suppress appetite and aid weight loss, but did you know that GLP-1 is a natural hormone you can stimulate without injections or prescriptions?

Glucagon-like peptide-1 (GLP-1) plays a vital role in regulating metabolism, the intricate system responsible for managing your energy, weight, and blood sugar levels.

With the right habits, you can enhance your body’s natural GLP-1 production, helping you manage weight and maintain overall health sustainably.

Understanding GLP-1s and their role

GLP-1 is a hormone released in the gut in response to eating.

It has several important roles:

• Regulating blood glucose: GLP-1 increases insulin secretion and reduces glucagon levels, keeping blood sugar steady.
• Controlling appetite: It signals your brain to reduce hunger and enhances feelings of fullness.
• Slowing digestion: By delaying gastric emptying, GLP-1 ensures a steady release of nutrients and energy.
• Promoting energy balance: GLP-1 helps the body decide when to store or use energy.

Medications that mimic GLP-1 can be effective for weight loss, but their side effects such as nausea, muscle loss, and gastrointestinal discomfort make them unsuitable for everyone.

Research published in The Lancet warns that 40% of weight lost using these medications is lean muscle mass which can be difficult to regain.

Additionally, weight often returns once the medication is discontinued.

Natural methods of enhancing GLP-1 not only sidestep these issues but also offer long-term benefits for metabolic health.

• Rise of dangerous weight loss black market sparks concern
• W8Buddy app paves the way for enhanced weight management in the NHS
• MHRA: 68 people hospitalised with weight loss injections

How to naturally boost GLP-1 levels

Research suggests that lifestyle choices can significantly impact GLP-1 production and effectiveness.

1. Optimise your diet

Excessive sugar and refined carbohydrates flood your system with glucose, causing blood sugar spikes and crashes, so you want to reduce digestible glucose.

“Glucose rollercoasters” disrupts hormonal balance, including GLP-1.

Replacing sugary snacks with complex carbohydrates like whole grains, beans, and lentils can help stabilise blood sugar levels and improve GLP-1 activity.

2. Prioritise high-protein foods

Foods such as eggs, fish, poultry, and plant-based proteins are known to stimulate GLP-1 secretion.

Studies show that meals high in protein can significantly increase satiety by enhancing GLP-1 release.

Starting your day with a protein-rich breakfast sets the tone for steady energy throughout the day.

3. Increase fibre intake

Dietary fibre, particularly from fruits, vegetables, and whole grains, slows digestion and promotes the release of GLP-1.

Research from The American Journal of Clinical Nutrition highlights that fibre-rich diets not only support GLP-1 but also improve insulin sensitivity and gut health.

4. Engage in regular physical activity

Exercise is a powerful, natural stimulant for GLP-1. Studies in Diabetes Care have shown that both strength training and aerobic exercise can enhance GLP-1 levels improving appetite regulation and glucose metabolism.

Even simple activities like a brisk 10-minute walk after meals can help stimulate GLP-1 release.

5. Prioritise sleep

Sleep and hormone regulation go hand in hand. Poor sleep disrupts GLP-1 production and increases levels of ghrelin, the hormone that stimulates hunger.

Research from The Journal of Clinical Endocrinology & Metabolism suggests that getting 7–8 hours of quality sleep each night supports hormonal balance and reduces cravings.

6. Manage stress

Chronic stress elevates cortisol which can interfere with GLP-1 production and other metabolic processes.

Incorporating stress-relieving practices like mindfulness, yoga, or breathing exercises can help maintain a balanced hormonal environment.

• Reason why GLP-1 receptor agonists impact muscle mass explained
• Mounjaro comes out top in battle of the weight loss drugs
• Intermittent Fasting: Guide to Fasting and How it Works

Habits for long term GLP-1 optimisation

Changing your lifestyle can feel overwhelming but habit formation is the key to long-term success.

By linking new behaviours to existing routines – a technique known as habit stacking – you can make sustainable changes.

For example, pair your morning coffee with a short walk or add a handful of fibre-rich seeds to your breakfast.

It’s also important to rely on habits rather than willpower.

Research from Psychological Science highlights that willpower is a finite resource which diminishes throughout the day.

In contrast, habits are automatic behaviours that require less mental effort allowing you to maintain healthy routines effortlessly.

Boosting GLP-1 naturally isn’t just about appetite control; it’s about creating a lifestyle that supports your body’s natural processes.

Overweight is defined by having a Body Mass Index (BMI) between 25 and 29.9, while obesity is defined by a BMI of 30 or higher.

Both can lead to serious health problems, including type 2 diabetes, heart disease, stroke, and certain types of cancer. For individuals with type 2 diabetes in particular, managing weight is particularly crucial as it can help improve blood sugar control and reduce the risk of complications.

What is BMI?

Body Mass Index (BMI) is a widely used measure to classify underweight, normal weight, overweight, and obesity in adults.

It is calculated by dividing a person’s weight in kilograms by the square of their height in metres (kg/m²). Although BMI does not measure body fat directly, it provides a useful indication of whether a person is underweight, normal weight, overweight, or obese, helping to identify potential health risks.

Some critics argue that waist to hip is a better measure of health.

• Body Mass Index (BMI) Calculator

Calorie counting

Calorie counting is a fundamental aspect of weight loss and weight management which involves keeping track of the number of calories consumed through eating and drinking and the number of calories burned through physical activity.

For weight loss, the goal is to create a calorie deficit, meaning you consume fewer calories than you expend.

This deficit forces the body to use stored fat for energy, leading to weight loss.

For individuals with diabetes, managing calorie intake is essential for maintaining stable blood sugar levels and overall health.

Healthy eating for weight loss

Adopting healthy eating habits can make a huge difference towards achieving your weight loss goals. It’s a good idea to set achievable and realistic weight loss goals to stay motivated and avoid frustration. Small, incremental changes can lead to significant, sustainable weight loss over time.

Real food diet

Aim for a real food diet that includes a variety of foods. Focus on incorporating fruits, vegetables, whole grains, lean proteins, and healthy fats – which provide essential nutrients while helping to control calorie intake.

• Low Carb Diet: Beginner’s Guide
• Low Calorie Diet
• Intermittent Fasting: Guide to Fasting

Reducing carbohydrates and eating more protein can help promote sustainable weight loss.

Portion control

Being mindful of portion sizes is crucial to avoid overeating. Using smaller plates, measuring portions, and being aware of serving sizes can help manage calorie intake effectively.

Portion control can be particularly important for managing blood sugar levels in individuals with diabetes.

Regular meals

Skipping meals can lead to overeating later in the day and can cause blood sugar levels to fluctuate.

Aim to eat regular, balanced meals to maintain energy levels and keep hunger at bay.

Healthy snacking

Choose healthy snacks such as fruits, nuts, or yoghurt over processed snacks that are high in sugar and unhealthy fats.

Healthy snacks can help manage hunger and provide essential nutrients.

• Proccessed and ultra-processed foods: how do they affect your health?

Limit sugary drinks

Sugary drinks, including fizzy drinks and fruit juices, can contribute to excessive calorie intake and spikes in blood sugar levels.

Opt for water, herbal teas, or other low-calorie beverages to stay hydrated without adding extra calories.

Mindful eating

Practicing mindful eating can help you pay attention to what and how much you eat, promoting better food choices and portion control.

Mindful eating involves eating slowly, savouring each bite, and recognising hunger and fullness cues.

Stay hydrated

Drinking plenty of water throughout the day can help control hunger and support overall health.

Sometimes thirst is mistaken for hunger, leading to unnecessary eating.

Maintaining a healthy lifestyle

It’s not just about losing weight but about making sustainable lifestyle changes that promote long-term health and wellbeing.

Get regular exercise

Incorporating aerobic exercises like walking, running, or swimming into your routine can help boost metabolism, maintain muscle mass during weight loss, and improve insulin sensitivity.

• Compound exercises: how they support healthy aging
• 5 easy ways to sneak exercise into your day
• Walking

Prioritise sleep

Poor sleep can disrupt hormones that regulate hunger and appetite, making it harder to lose weight.

It might be easier said than done, but aim for 7-9 hours of quality sleep each night to support your weight loss efforts and overall health.

Support

Weight loss can be challenging, but you don’t have to do it alone.

Seek support from support groups, qualified expert nutrition coaches or connect with friends and family who can provide encouragement and accountability.

Professional support can also help address any specific challenges you may face.

A good place to start is looking at the types of resistance training, the importance of muscle strength and how certain exercises can make life easier as you age.

Compound and isolation exercises and how they differ

There are largely two types of exercises when it comes to resistance training – compound and isolation.

Compound exercises use multiple joints and muscle groups.

For instance, the chest, shoulder and triceps muscles are used in a push up, with the shoulder and elbow joints moving together.

Compound movements can be grouped together into patterns. One example is the squat pattern seen in lower body exercises, including lunges and squats.

Squats

Lunges

Watch detailed videos for over 20 exercises

Hinge patterns, which include kettle bell swings and deadlifts, involves a hinge at a point on the body, such as the hips.

Upper body exercises can be divided into push and pull patterns.

By comparison, isolation exercises happen at a single joint, as seen in movements such as a bicep curl.

How compound exercises can support healthy aging

Muscle mass and strength is lost as we age, with men losing around 5% of muscle mass every 10 years and women around 4%.

By age 80, individuals will have lost around 30% of their peak muscle mass.

Some diabetes medications, such as semaglutide, can affect muscle mass.

The age at which this drop in muscle mass occurs can differ hugely from person to person, but resistance training can help to negate the changes in muscles mass that happen as we age.

By regularly doing compound exercises, everyday tasks become a little easier as we get older. How well we can execute compound exercises can even be a good predictor of healthier aging.

Many compound exercises replicate everyday task such as getting up off a chair or removing heavy items from a high shelf.

• Reduced depression risk associated with low intensity exercise
• Exercising in the evening offers greatest health benefits for people with obesity
• 5 easy ways to sneak exercise into your day

Building athletic ability

In terms of building strength more efficiently, compound exercises allow you to lift heavier weights than isolation exercises allow, as you use several joints.

One study looked at the impact of both types of exercise on athletic ability.

A group of 36 people was divided into two for eight weeks, with one half undertaking isolation exercises and the other performing compound exercises.

At the end of the study, both groups had lost fat but the compound exercise group performed better in terms of cardiovascular fitness, bench press strength, knee extension strength, and squat strength.

Other ways that compound exercises can enhance athletic ability is through the ‘triple extension’.

This is when the hip, knee and ankle are all extend at the same time, which occurs during squat patterns.

Triple extensions are used in running, sprinting, jumping and changing direction, so squat pattern exercises play a vital role.

Isolation exercises

Isolation exercises can still build strength and muscles and are sometimes easier to tack on to the end of a workout, when people may feel too tired to do compound exercises.

Isolation exercises are also useful when individuals want to build certain muscles, for instance for body building competitions.

Getting the most from your workout

While good quality workshops incorporate both compound and isolation exercises, compound exercises should be prioritised if you’d like to lift heavier weights, you want to build several muscles in one workout, you don’t have much time, and if healthy aging is a goal.

• Dua Lipa: Pre-workout protein regimen contradicts long-standing belief of carbs before exercise
• Morning workouts associated with better weight loss results

It is most commonly used to treat wrinkles, scars, psoraisis and persistent wounds.

However, in recent years, researchers have started to explore its potential benefits for managing various health conditions including diabetes.

The exploration into red light therapy as a complementary treatment for diabetes is still in its early stages, but the initial findings are promising.

How does red light therapy work?

Red light therapy works by using low-wavelength red light to penetrate the skin to varying depths.

Light is absorbed by mitochondria, the energy-producing centres of cells and has been shown to stimulate cellular processes that can lead to various health benefits.

The primary mechanism of action behind red light therapy’s effectiveness is considered to be its ability to enhance mitochondrial function.

When cells absorb red light wavelengths around 600 to 700 nanometres, it stimulates the mitochondria to produce more adenosine triphosphate, also known as ATP.

ATP is the molecule that fuels cellular activity and increased ATP production can enhance cell regeneration and repair, reduce inflammation, and increase blood circulation.

The scientific name for red light therapy is photobiomodulation.

Red light therapy has gone by many names, including:

• Low level light therapy
• Low power laser therapy
• Photonic stimulation
•  Soft laser therapy

Red light therapy uses

Red light therapy has been used for its anti-inflammatory and regenerative properties to support skin health, reduce pain and inflammation.

Beyond dermatological applications, RLT is being researched for its effects on muscle recovery, mental health disorders like depression, and long-term health conditions such as diabetes.

Where can I get red light therapy?

You can buy lamps, masks and panels which provide red light therapy.

These devices contain light emitting diodes (LED) on the device itself which emit red light.

Alternatively, you can choose to visit a red light therapy centre.

Red light therapy and diabetes

Recent studies have indicated promising results for the use of red light therapy in managing blood sugar levels in people with diabetes.

One particular study used a specific wavelength of 670 nm, applied to the skin, which showed a significant reduction in blood glucose levels and moderated peaks after glucose intake.

• Red light exposure can lower blood sugar levels in people with diabetes

It is thought that red light at 670 nm enhances the function of mitochondria, leading to an increase in ATP production and more efficient glucose metabolism.

This could potentially reduce blood glucose levels and support overall blood glucose control.

Red light therapy and weight loss

On top of its potential benefits for glucose management, red light therapy is being explored for its role in weight loss.

Studies have shown that exposure to certain wavelengths of red light can cause fat cells to release their lipid content – also known as lipolysis.

Released fat is then metabolised by the body leading to reduced fat mass and improved body composition.

The process is facilitated by the absorption of red light by mitochondria within the fat cells which can increase cellular metabolism and energy expenditure.

Enhanced mitochondrial activity might not only help in reducing the fat layers directly under the skin but also improve the overall metabolic rate which aids in weight management.

While research is promising, red light therapy should complement traditional weight loss methods such as diet and exercise and not replace them.

• Beyond weight loss: health benefits of prolonged fasting investigated
• Time Restricted Eating: Beginner’s Guide

Further research is needed to fully establish the parameters for safe and effective use such as optimal light wavelengths, exposure duration, and frequency of sessions to achieve the best results.

Combining RLT with a healthy lifestyle could potentially amplify the effects and contribute to more significant and sustainable weight loss outcomes.

How to use red light therapy safely

To ensure safe and effective use of red light therapy:

• Always consult with a healthcare provider before starting any new treatment
• Use RLT according to recommendations from a healthcare professional or qualified therapist
• Keep regular track of blood sugar levels to observe any changes or patterns that arise after starting RLT

Risks and contraindications

Red light therapy (RLT) is generally considered safe and well-tolerated when used appropriately.

However, it is not for everyone.

People with certain medical conditions such as skin cancer or photosensitivity disorders should avoid this treatment.

Direct exposure to the eyes should be avoided during the therapy.

As with any new treatment, individuals considering red light therapy should consult with healthcare team.

Exercise helps everyone live a happier and healthier life, but it can be a challenge to find the time or the motivation to add exercise to your routine.

Here are five simple tips to help you sneak more movement into your day from British Heart Foundation (BHF).

Stay on your feet

You use more calories standing than sitting and you’ll improve your balance too.

Try standing while you talk on the phone, or marching on the spot as you watch a favourite TV show. You could even walk to do an errand instead of driving.

Get into the garden

Gardening is not only great exercise, which will help keep you mobile and manage your weight, but studies have shown it can also help you cope with stress and boost your mood.

Think about getting into the garden regularly to cut the grass, do some weeding, or plant up flowers or veg.

If you don’t have a green space of your own, you can offer to help look after a neighbour’s garden or join a local community gardening group.

Move in a spare minute

The couple of minutes that it takes for the kettle to boil, the washing machine to finish its cycle, or even to brush your teeth, are perfect opportunities to sneak in extra movement.

Try standing on one leg or walking on the spot.

Have a spring clean

Household chores often mean bending, reaching and stretching, and you could get even more active with a serious spring clean.

Hoovering, dusting or tidying involve repeated movements which can help to improve balance and tone muscles. To get more out of your chores try adding some lunges when using the Hoover or mop.

Dance doing the laundry

Dancing while you carry out a repetitive task like ironing or folding the laundry can help to improve your mood and increase your overall activity.

Put on some music and move to the beat in any way that feels good. Or, add in a simple movement, like side-stepping or marching on the spot.

Want more top tips?

Sign up to BHF’s fortnightly Heart Matters newsletter to receive healthy recipes, new activity ideas, and expert tips for managing your health.

Joining is free and takes two minutes.

Discover support from BHF

Living with diabetes and a heart condition can leave you searching for answers.

That’s why having easy access to information from a trusted source is important. British Heart Foundation is here to help.

Speak to one of BHF’s experienced cardiac nurses. Call 0808 802 1234 for free, Monday to Friday 9am to 5pm (excluding bank holidays) or get in touch via email or online chat.

Visit bhf.org.uk/questions to find out more.

Cold weather can increase the risk of heart attacks and strokes, as well as flu, colds and coronavirus.

We’ve teamed up with the British Heart Foundation’s (BHF) to identify some simple tips to help keep yourself healthy while the weather is cold.

Manage your condition

Your heart needs to work much harder in colder temperatures to keep blood pumping around your body.

If your heart health and underlying conditions such as diabetes are well managed, you’re less likely to have problems if you do get a cold. An important way to support your heart health is by taking your medication on time.

Keeping to a schedule, setting reminders, and getting your repeat prescription ordered before you run out of medications can help you to keep on top of your routine.

If you have questions about heart and circulatory diseases, BHF’s experienced cardiac nurses are available to help answer your questions or concerns.

Call 0808 802 1234 for free, Monday to Friday 9am to 5pm (excluding bank holidays) or get in touch via this link, email or online chat.

Fuel your body with tasty, healthy food

It’s common to crave comfort food during the colder months – but it’s all about balance when it comes to your diet. This is just as true around this time of year.

While heavy, stodgy dishes might be tempting during the chilly weather, it’s important to fuel your body with the food it needs to stay healthy.

Fruit and veggies are packed full of essential vitamins and minerals that can help support your immune system as part of a healthy, balanced diet, helping you to fight off colds.

• Find healthy recipes and nutritional information from BHF

Keep moving

Living with obesity puts strain on your body, heart and immune system and may make it less effective at fighting infections.

Exercising can be harder in the winter as the dark evenings and rainy weather can make us feel less motivated. However, there are lots of activities you can do indoors instead.

• See BHF’s range of ideas for keeping active indoors or outside

Look after your mental health and wellbeing

Looking after your mental health is important all year round. However, shorter days, darker nights and more time indoors can make us feel especially low. The lack of sunlight also means that many of us aren’t getting the right amount of Vitamin D.

It’s recommended that we all consider taking a 10 microgram Vitamin D supplement in autumn and winter to help protect our bone and muscle health. You might also need to take this year-round if you don’t go outside very much or if you cover most of your skin when you do.

Being active and keeping in touch with friends and family can also help improve your mood.

Many people also find practicing mindfulness or meditation useful – why not try putting 10 minutes a day in your diary?

Managing stress is also particularly important in the colder months, as too much can affect how our immune system works.

Hormones from stress may suppress immune function and increase blood pressure.

It might also lead to us reaching for sugary snacks and drinking too much alcohol which will impact your overall mood.

• BHF has lots of information on how to look after your wellbeing this winter and beyond.

Discover more heart health support

Living with diabetes and a heart condition can leave you searching for answers.  That’s why having easy access to information from a trusted source is important.

British Heart Foundation is here to help.

Visit bhf.org.uk/questions to find out more.

CGMs have enabled people without type 1 and type 2 diabetes to be exposed to the world of blood glucose levels and time in range. But is that a good thing?

Our in-depth article explores the advantages and disadvantages of CGMs for people with and without diabetes and how this technology is being integrated into wider health and lifestyle management.

What are CGMs?

CGMs are devices that continuously track blood glucose levels through the body’s interstitial fluid.

This provides a dynamic, real-time view of blood sugar patterns throughout the day and night.

CGMs typically comprise a small sensor inserted under the skin and a transmitter that sends the data to a monitor or smartphone. Some CGMS have displays that show blood glucose information in real time.

• FreeStyle Libre 2: update enables use as a continuous glucose monitor
• CGM Sensors: How They Work, Sensor Placement and Care

Advantages of CGMs

In the evolving landscape of diabetes technology, CGMs have transformed how people with type 1 diabetes in particular manage their blood glucose levels.

Improved blood glucose control

CGMs provide real-time feedback and trends which enable individuals to manage their blood glucose levels more effectively.

Peeople are able to see the impact certain foods, exercise, stress and medications can have on their blood sugar levels.

CGMs also allow people to see how long their blood glucose levels are in range.

This can lead to significant improvements in blood glucose control and thereby reducing the risk of diabetes-related complications.

Hypo and hyperglycemia prevention

By alerting users to sudden drops or spikes in glucose levels, CGMs can help prevent severe hypoglycemia (low blood sugar) and persistent hyperglycemia (high blood sugar) which are common challenges for people with diabetes.

Alerts can be set to notify people on when they are getting close to going hypo or hyper.

• Hypoglycemia (low blood glucose levels)
• What is a Hypo: Hypo Causes, Symptoms and Treatment

Reduced need for fingerstick testing

CGMs can decrease or sometimes eliminate the need for traditional blood glucose testing via finger pricks, offering a less invasive and more convenient monitoring method.

Closed-loop insulin delivery systems

Also known as the “artificial pancreas” closed-loop insulin delivery systems continuously monitor blood glucose levels and automatically adjust insulin delivery in real time.

This significantly reduces the burden of constant monitoring and manual insulin adjustment, improving glycemic control and reducing the risk of both hypoglycemia and hyperglycemia.

• Artificial Pancreas: Hybrid closed-loop system gets NHS green light
• Artificial pancreas improves blood sugar control in young children with type 1 diabetes

Are there advantages for people without diabetes?

It has become commonplace to hear of people without diabetes using CGMs.

Athletes and sports enthusiasts are increasingly turning to CGMs as a tool to optimise performance and recovery.

For athletes, maintaining optimal blood glucose levels is crucial for sustained energy, endurance, and performance.

CGMs are used as a window into how their bodies respond to various types of training, the impact of stress, and the effect of their diet on glucose levels.

Real-time data allows athletes to fine-tune their nutrition and training regimes, ensuring that they are fueling their bodies appropriately before, during, and after exercise to maintain energy levels and accelerate recovery.

By avoiding the peaks and troughs of blood glucose levels, athletes can potentially reduce the risk of energy dips and improve their overall metabolic efficiency.

The adoption of CGMs by sports people highlights a broader trend of leveraging health technology not only for disease management but also for enhancing physical performance and wellbeing.

For people without diabetes, CGMs can provide fascinating insights into how their diet, exercise, and stress levels affect their blood sugar levels, enabling more informed lifestyle choices.

• What should my blood sugar levels be?
• Time in Range

For example, feeling tired after meals, a condition often referred to as postprandial somnolence or the “food coma” can sometimes be linked to fluctuations in blood glucose levels. High blood glucose following a meal can trigger this sensation of fatigue as the body works harder to manage and utilise the excess sugar.

CGMs can be used as a useful tool in this context by offering real-time insights into how specific foods and meal compositions impact glucose levels.

CGMs can also serve as a tool for preventive health and help to avoid the onset of type 2 diabetes and other metabolic conditions.

Disadvantages of CGMs

While CGMs are innovative devices that have transformed diabetes management, there are several disadvantages that have been noted.

Cost

CGMs can be expensive.

Skin irritation

Some users may experience skin irritation from the adhesive used to hold the CGM’s sensor in place.

Additionally, having a device attached to the body continuously can be uncomfortable for some.

Accuracy

While CGM technology has improved significantly, discrepancies can still occur, especially in the case of rapid glucose changes. Users must be prepared to verify readings with fingerstick tests if needed.

Reliance on software

A number of software issues have rendered CGMs useless for people with diabetes. These issues have highlighted reliance on software and Internet-enabled technologies.

• Omnipod 5 insulin system reports decimal point glitch
• FreeStyle LibreLink app update glitch sparks alarm among Apple users

Should people without diabetes use CGMs?

CGMs offer novel insights into blood glucose management and their use in people without diabetes comes with specific challenges and considerations.

Unnecessary anxiety

While data is always useful to make better decisions, when CGMs are used by people without diabetes it can cause unnecessary anxiety or an obsession with numbers.

Continuous access to glucose data can lead some individuals to fixate on minor fluctuations in their blood sugar levels.

In the context of an individual without diabetes, these may be within a normal range and not a cause for concern. Hyper-awareness can contribute to stress and anxiety, which ironically, can themselves impact glucose levels.

Misinterpretation

The wealth of data provided by CGMs can be both a blessing and a curse.

For those without a medical background or thorough understanding of metabolism, there is a significant risk of misinterpreting the data.

Physiological responses to food, exercise, and stress can cause variations in glucose levels that are normal but might be perceived as problematic.

Misinterpretation could lead to unnecessary dietary restrictions or lifestyle changes.

Overreliance on technology

CGMs can make it easy to become over-reliant on technology for health and lifestyle decisions.

The immediate feedback loop provided by CGMs might lead some people to trust the technology more than their own bodily signals, such as hunger, fullness, and fatigue.

Over-reliance on technology can detract from developing intuitive eating practices and listening to the body’s natural cues.

As with any health technology, it’s essential for individuals to consult healthcare professionals to determine if CGMs are a suitable option for their personal health and lifestyle needs.

One Meal A Day (OMAD) is a form of intermittent fasting that has gained popularity for its simplicity and prospect of significant health benefits.

Unlike traditional eating patterns which typically involve 3 meals a day, OMAD involves eating all of your daily calories in a single meal.

By doing this, you restrict food intake to a very short window of approximately 1 hour each day.

This is an extreme version of intermittent fasting, grounded in the belief that prolonged periods without food can lead to improved health outcomes and weight management.

• Time Restricted Eating: Beginner’s Guide
• Low Carb Diet and 7-day Meal Plan
• Carnivore Diet: The All Meat Diet

How OMAD works

The concept of OMAD is quite straightforward: eat once and then fast until the next day’s mealtime.

This approach is not just about limiting food intake to one meal a day.

It is also key to adhere to the same eating window daily to stabilise the body’s internal clock.

Flexibility in choosing the mealtime allows individuals to align their eating window with their lifestyle, making it a theoretically accessible approach to weight management and health improvement.

Advantages of OMAD

As with any eating approach, there are a range of potential advantages and disadvantages.

Potential for weight loss

OMAD’s restriction to a single daily meal can naturally lead to a reduction in calorie intake, thereby facilitating weight loss.

This aspect of OMAD can be particularly beneficial for weight management.

However, it’s important to acknowledge that OMAD may not suit everyone and that individual experiences can vary.

Limited research suggests that intermittent fasting can improve insulin sensitivity, thereby potentially aiding in blood sugar regulation.

• Intermittent fasting can help reach remission for type 2 diabetes
• Rishi Sunak follows intermittent fasting diet: “I don’t eat on Mondays”

Save time

Planning and preparing one meal a day is simpler and less time-consuming than traditional diets.

Disadvantages

Sustainability

The strict nature of OMAD makes it challenging for many to sustain long-term. Some people may find this approach leads to increased hunger.

Nutritional deficiency risks

With only one meal to provide daily nutrients, there’s a heightened risk of deficiencies.

Potential for binge eating

The restriction can lead to overeating during the eating window, negating some of the diet’s benefits.

Potential blood glucose fluctuations

For people with diabetes, OMAD poses potential risks including significant blood sugar fluctuations.

Lack of food intake for extended periods may lead to hypoglycemia (low blood sugar) while the consumption of a day’s worth of calories in one meal might cause hyperglycemia (high blood sugar).

Therefore, individuals with diabetes considering OMAD should do so under medical supervision.

Research

While studies on intermittent fasting show promise for weight loss and improved metabolic health, research specifically targeting OMAD is less abundant.

Some evidence suggests potential benefits in weight management and insulin sensitivity, which are critical for people with diabetes.

Nevertheless, the research is ongoing, and current findings should not be seen as conclusive.

• Beyond weight loss: health benefits of prolonged fasting investigated
• Fasting diet that concentrates on eating early in the day could lower type 2 diabetes risk
• Fasting-mimicking diet: how it benefits our heart health

While OMAD presents a simplistic and potentially effective approach to dieting, it requires careful consideration and is not universally suitable.

The diet’s extreme nature means it may offer benefits for some, particularly in terms of weight loss and metabolic health.

However, it also carries risks. Speak to your doctor before adopting this dietary approach.

Separate from diabetes burnout, evidence from studies demonstrates a bidirectional link between diabetes and depression; diabetes seems to increase the risk of developing depression and depression adversely affects the control and outcomes of diabetes.[1]

The term was first used in research in 2011 by Dr Paul Ciechanowski.

It is well documented that some participants experience depression after diagnosis, although this varies from person to person.

Individuals with diapression often typically experience a feeling that goes beyond the physical symptoms of diabetes and the emotional symptoms of depression.

The combination of conditions can lead to decreased quality of life, increased functional impairment, and a heightened sense of despair or helplessness.[2]

The psychological distress from managing a chronic condition like diabetes, coupled with the debilitating effects of depression, creates a vicious cycle that can severely impact an individual’s mental and physical well-being.

How does diapression effect diabetes management?

Depression in people with diabetes (diapression) can prevent effective diabetes management.

Depression can remove the motivation to adhere to necessary diabetes self-care activities such as blood glucose monitoring, injecting insulin, adhering to a diet plan, engaging in physical activity, and taking other medications as prescribed.[3]

The physiological effects of depression include altered cortisol levels and inflammation which can worsen glycemic control making diabetes management more challenging.[4]

Treatment for diapression

Treating diapression requires a comprehensive and multidisciplinary approach.

Antidepressants and psychotherapy, particularly cognitive behavioural therapy (CBT), have been effective in treating depression in individuals with diabetes which can lead to improved mood and better diabetes management.[5]

Mindfulness has also been demonstrated to improve depression symptoms.[6]

Lifestyle interventions which combine diet and exercise can not only improve diabetes control but also have a positive impact on depressive symptoms.

Integrated care models that address both diabetes and depression simultaneously are recommended for managing diapression effectively.

Studies into digital apps have found improvements in depressive symptoms after 12-weeks use.

Challenges

The management of diapression is fraught with challenges.

Firstly, it is a new term that encompasses stigmas associated with mental health issues which may prevent individuals from seeking treatment for depression.

Secondly, healthcare systems often operate in silos with little collaboration between mental health services and diabetes management programmes, leading to suboptimal care for individuals with diapression.

Future research should focus on identifying biomarkers and psychosocial predictors for diapression to facilitate early detection and intervention, and to understand the mechanisms underlying the diabetes-depression link, which could lead to more effective treatments.

Studies exploring the efficacy of novel treatment modalities including digital health interventions and personalised medicine approaches are crucial.

• Walking and doing yoga can help treat depression
• Energy drinks associated with childhood depression and heart problems
• Depression linked to putting on more weight for people with obesity
• Experts highlight link between perinatal depression and autoimmune disease

Any illness can cause glucose levels to rise, including:

• Cold
• Influenza
• Diarrhoea
• Urinary tract infection
• Pneumonia
• Injury

It’s crucial for people with diabetes to understand how to adjust their management strategies during these times to maintain stability and prevent complications.

The essential mantra for diabetes management during these times revolves around the “SICK” day rules:

• S: Sugar
• I: Insulin
• C: Carbohydrates
• K: Ketones

Sugar (glucose) monitoring

During sick days, blood glucose levels can be unpredictable. It’s crucial for individuals with diabetes to monitor these levels more frequently to adapt their management plan accordingly.

Testing should be done every 4 hours to ensure that any significant changes are promptly addressed.

Keeping a detailed log of these readings, along with symptoms and any adjustments made to medication or dietary intake, can provide valuable insights for both the individual and their healthcare provider.

Diligent monitoring is the cornerstone of effective diabetes management during illness, ensuring that decisions are data-driven and responsive to the body’s needs.

Insulin and medication

Continuing insulin and diabetes medications during illness is critical as your body’s need for insulin might actually increase, despite eating less.

There are some medication classes that may need to be temporarily stopped if at risk of dehydration (SADMAN rules).

These are:

• S SGLT2 inhibitors: If taken during an acute illness that can lead to dehydration, there is an increased risk of developing euglycaemic DKA.
• A ACE inhibitors: If taken during an acute illness that can lead to dehydration, there is an increased risk of developing AKI due to reduced renal efferent vasoconstriction.
• D Diuretics: If taken during an acute illness that can lead to dehydration, there is an increased risk of developing AKI.
• M Metformin: If taken during an acute illness that can lead to dehydration, there is an increased risk of developing lactic acidosis.
• A ARBs: If taken during an acute illness that can lead to dehydration, there is an increased risk of developing AKI.
• N NSAIDs: If taken during an acute illness that can lead to dehydration, there is an increased risk of developing AKI due to reduced renal afferent vasodilation.

Once the unwell person is feeling better and able to eat and drink for 24–48 hours, these medications can be restarted.

Never skip your doses without consulting a healthcare professional.

• Missing insulin injections

If you’re experiencing higher than usual blood glucose levels, you might need to adjust your medication dosage.

Adjustment should be based on a plan previously discussed with your healthcare provider, tailored to your specific needs during illness.

Carbohydrates

Maintaining stable blood glucose levels can be challenging when you’re sick.

However, nutrition and hydration is paramount during sick days.

If you find it hard to eat your regular meals, focus on consuming small amounts of carbohydrates regularly to keep blood sugar levels stable.

Hydration is equally important, especially to help lower high blood sugar levels and prevent dehydration.

Consider easy-to-eat options like broth or low-sugar fruits such as blueberries or strawberries.

The goal is to manage glucose levels and stay hydrated, even when your usual diet is disrupted by illness.

Ketones

Monitoring for ketones is essential during sickness, especially for people with type 1 diabetes, as the risk of ketoacidosis increases.

Use a ketone test strip to check your urine for ketones if your blood glucose is consistently high or if you feel sicker than expected.

A positive ketone test indicates that your body is using fat for energy due to insufficient insulin which requires immediate action.

This may include adjusting your insulin dosage and consuming more fluids.

Consult with your healthcare provider promptly if ketones are present.

When to get medical assistance

It’s vital to know when an illness with diabetes necessitates medical intervention.

Immediate healthcare attention is required if you experience:

• Severe dehydration
• Persistent high blood sugar levels
• Significant ketones in urine
• Symptoms of ketoacidosis, like nausea, vomiting, and abdominal pain
• Difficulty breathing, chest pain, or altered consciousness

Preparing a sick day plan in consultation with your healthcare team, including when to seek help, can make managing these situations more straightforward and less stressful.

Hailed as the “King Kong” of weight loss injections, Mounjaro is unique in that the medication activates the receptors for these GLP-1 and GIP hormones in the body, enhancing insulin production, improving insulin sensitivity, and moderating blood sugar levels.

What is Mounjaro?

Mounjaro is an effective weight loss treatment shown in clinical trials to help people achieve significant weight loss.

Known in the US as Zepbound, it is the latest weight loss injection available in the UK.

Mounjaro contains the active compound tirzepatide, and is a trademark of Eli Lilly.

• Research shows Mounjaro achieves better weight loss results than Wegovy and Ozempic
• Mounjaro: new weight loss jab approved in the UK
• Warning that Ozempic and Mounjaro can trigger accelerated aging

How does Mounjaro work?

Mounjaro contains the active ingredient tirzepatide, a type of GLP-1 agonist.

GLP-1 agonists help regulate blood sugar post-meal by stimulating insulin secretion, suppressing glucagon secretion, and slowing gastric emptying.

GIP agonists complement this by not only boosting insulin secretion but also enhancing the body’s insulin sensitivity.

This approach addresses the underlying symptom of insulin resistance in type 2 diabetes, setting Mounjaro apart from other treatments like Semaglutide and liraglutide, which lack the additional benefit of GIP activation.

How does Mounjaro support weight loss?

Mounjaro supports weight loss through:

Reducing appetite

Mounjaro delays gastric emptying which promotes a sense of fullness, reduces appetite and naturally reduces calorie intake, and helps to regulate blood sugar levels by slowing down the absorption of glucose from food.

Increasing energy expenditure

Mounjaro activates receptors that boost metabolic rate and energy use, aiding in calorie burning.

Improving insulin sensitivity

The modulation of GIP receptors enhances glucose utilisation, contributing to sustained satiety and weight maintenance.

How effective is Mounjaro?

Clinical studies highlight Mounjaro’s effectiveness in weight reduction, showing participants losing up to 20% of their body weight over 72 weeks, particularly at higher doses.

These results underscore Mounjaro’s role as a potent option for weight loss, especially when coupled with lifestyle modifications.

Taking Mounjaro

Before initiating Mounjaro, patients should receive proper usage training from healthcare providers, discuss low blood sugar management, and consider alternative birth control methods due to potential interactions.

Regular monitoring and healthcare provider consultations are essential to optimise treatment outcomes and address any concerns.

Dosages

The recommended starting dosage of Mounjaro is 2.5mg injected once a week under the skin. This dosage is for treatment initiation and not intended for glycemic control.

After 4 weeks, the dosage is increased to 5mg injected once-a-week.

Some people achieve significant weight loss with low doses of Mounjaro (2.5mg-5mg), while others require higher doses (12.5mg-15mg) to see meaningful results.

Onset of action

Mounjaro begins to impact blood sugar levels immediately upon administration.

Achieving a healthy HbA1c level can take up to 12 weeks, with variations depending on individual health conditions and adherence to the prescribed regimen.

For weight loss, significant results are typically observed around the 28-week mark, emphasising the importance of a balanced diet and exercise in conjunction with Mounjaro therapy.

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What’s the difference betwen Mounjaro and Wegovy?

Mounjaro (tirzepatide) and Wegovy (semaglutide) are two medications used in the treatment of type 2 diabetes and for weight loss in individuals with obesity or overweight conditions.

However, both medications have distinct mechanisms and characteristics.

Wegovy (semaglutide) functions primarily as a GLP-1 receptor agonist that increases insulin production, decreases glucagon secretion, and slows down gastric emptying.

In clinical studies, semaglutide has demonstrated substantial weight loss outcomes with patients experiencing an average weight loss of around 15-18% of their body weight over 68 weeks.

Mounjaro (tirzepatide), on the other hand, is unique as it acts as both a GLP-1 and GIP receptor agonist enhancing the body’s insulin production in response to meals, improves insulin sensitivity and slows gastric emptying.

Clinical trials have shown that tirzepatide can lead to significant weight loss with patients potentially losing up to 20% of their body weight.

Both medications are administered through subcutaneous injections.

Mounjaro is typically injected once a week, and Wegovy is also a once-weekly injection.

Mounjaro side effects

Mounjaro’s use is accompanied by critical side effect warnings, including potential risks for:

• Thyroid tumours
• Pancreatitis
• Hypoglycemia
• Severe allergic reactions
• Kidney failure
• Gallbladder problems

Mounjarois not suitable for individuals with a history of medullary thyroid carcinoma (MTC), Multiple Endocrine Neoplasia syndrome type 2 (MEN 2), or those allergic to its ingredients.

Common side effects

Mounjaro can cause side effects such as:

• Nausea
• Diarrhoea
• Decreased appetite
• Abdominal pain

Monitor and report any adverse effects to your healthcare provider is crucial for managing and adjusting treatment as necessary.

Summary

• Price: From £179 per month
• Function: Appetite suppression
• Effectiveness: Average loss of 15-20% body weight
• Common side effects: Fatigue, dizziness, insomnia, gastrointestinal discomfort
• Dosage: Begins at 2.5mg weekly, with possible titration to 15mg

MediTalk are interested in hearing patients’ honest opinions, thoughts and unique experiences.

The goal is to learn from patients and gain insights into their needs and expectations regarding diabetes management and their use of technology so they can find ways to improve it.

Study details

The study consists of:

• 90 minute interview (virtual)

Honorarium

To compensate you for your time, there is a £90 incentive for those who take part.

To see if you’re eligible, complete the form below and a MediTalk representative will contact you by your chosen method to verify your eligibility.

MediTalk are interested to talk to you about your experience living with type 2 diabetes.

Study details

The study consists of:

• 90 minute interview (virtual or face-to-face)

Honorarium

To compensate you for your time, there is a £95 or £115 incentive for those who take part depending upon the method for interview.

To see if you’re eligible, complete the form below and a MediTalk representative will contact you by your chosen method to verify your eligibility.

Unlike time-restricted eating which focuses on eating within specific daily windows, intermittent fasting involves various patterns of eating and fasting cycles.

Fasting cycles can range from daily 16-hour fasts to full-day fasts a couple of times a week.

People with type 2 diabetes are known to use this approach to manage insulin levels and subsequently blood glucose levels, helping to support a healthy weight.

What is intermittent fasting?

Intermittent fasting refers to alternating periods of eating and fasting (not eating).

The aim is to time meals in a way that allows the body to use its stored fat for energy more efficiently.

Common intermittent fasting methods include:

• 16/8 method: fast for 16 hours and eat during an 8-hour window.
• 5:2 diet: eating normally for five days of the week while restricting calories on the other two days.
• Time-restricted eating: which focuses on limiting your daily eating periods to specific windows of time with less emphasis on what you eat and more on when you eat.

How does intermittent fasting work?

Intermittent fasting helps improve insulin sensitivity.

During fasting, insulin levels drop which prompt the body to switch from glucose to stored fat for energy.

This process burns body fat and supports weight loss.

During extended fasts, the body increases autophagy – the removal of damaged cell components – and increases growth hormone levels.

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Benefits of intermittent fasting

Research indicates that intermittent fasting can improve various aspects of health.

These include:

• Enhanced insulin sensitivity and improved insulin resistance
• Lower blood sugar levels
• Improve blood pressure
• Reduce cholesterol levels
• Reduce inflammation
• Weight loss

This makes it particularly appealing for people with type 2 diabetes, or those seeking to lose weight.

Additionally, fasting can improve metabolic efficiency, reducing oxidative stress and inflammation.

Fasting for people with diabetes

Many people with and without diabetes practice fasting.

For people with diabetes, intermittent fasting can provide a method for controlling blood sugar levels and reducing dependency on medication.

However, it’s essential to approach intermittent fasting with caution and with medical supervision, especially for those on blood glucose-lowering medications in order to avoid hypoglycemia.

Tailoring fasting schedules to your health needs and monitoring your blood sugar levels closely are crucial steps for safely integrating intermittent fasting into your diabetes management plan.

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Practical tips for success with intermittent fasting

To succeed with intermittent fasting:

• Start slowly with shorter fasting periods and gradually increase the duration as your body adjusts.
• Stay hydrated during fasting periods by drinking water, black coffee, or tea.
• Break your fast with balanced meals that include a mix of proteins, fats, and low in carbohydrates.
• Listen to your body and adjust your fasting schedule as needed based on how you feel.

Make sure you go at a pace that suits you, and speak to your doctor before incorporating intermittent fasting into your lifestyle.