Understanding the basics of metabolism and your RMR can change the way you think about—and ultimately act upon—weight loss, energy, and long-term health. Keep reading for key intel.

What is metabolism?

Simply put, metabolism is the sum of all bodily processes that convert food into energy. According to Erin Jowett, MS, RD, LDN, a functional dietitian, weight loss expert, and the founder of Integrative Weight & Wellness in Salem, Massachusetts, it fuels essential functions that keep us alive, including:

• Digestion
• Breathing
• Blood circulation
• Hormone regulation
• Tissue repair

Jowett likens metabolism to a busy highway system. “When the roads are supported and traffic flows, everything gets where it needs to go,” she says. Here, your metabolism will work as it should, thus promoting solid energy and weight management. But traffic jams—in the form of common issues like chronic stress, poor sleep, and nutrient gaps—congest those roads and contribute to slow or sub-optimal metabolism. “In other words, your metabolism is a mirror of how nourished, supported, and regulated your body is,” Jowett continues.

The good news is that metabolism isn’t fixed. If it’s currently on the slow side, it’s well within your power to rev it up. The first order of business: boosting your resting metabolic rate.

What is resting metabolic rate?

Your resting metabolic rate refers to the number of calories your body burns—you guessed it—at rest. Yes, you burn calories all day, every day, even if you do little more than sit at a desk all day and slump into the couch at night. (Though, of course, a bit more movement will do your body a world of good.)

Per Jowett, RMR is the starting point of your true calorie needs. After all, most of us will burn the majority of our calories (up to 60 to 70 percent) at rest—even if you regularly hit the gym, are a Pilates princess, or clock over 10,000 steps a day.

While your resting metabolic rate is influenced by constant factors such as your age, height, and gender, Jowett tells us it also adapts (for better or worse) to shifting factors like your:

• Weight
• Muscle mass
• Hormones
• Sleep quality
• Stress levels
• Dieting history

5 ways to boost your resting metabolic rate

You’ll want to improve your RMR if you feel sluggish, want to lose weight or maintain it, or simply feel and function better. Fortunately, there’s no shortage of proven ways to boost your resting metabolic rate so you can optimize the foundations of metabolism—all without leaning on fad diets or fleeting trends that could end up throwing your goals off course.

Here are 5 Diet and Lifestyle Hacks That Can Truly Move the Needle:

1. Strength train

Strength training (aka resistance training) is one of the absolute best ways to boost your metabolism. “Muscle is metabolic money: the more you have, the more energy you burn around the clock,” says Jowett. In other words, more muscle mass means a higher calorie burn every single day—even when you’re doing nothing at all.

Strength training at least twice a week is crucial not only for your metabolism but also for your overall health and longevity. If you’re on a weight loss journey (with or without GLP-1s), strength training is even more important to prioritize. Weight loss pulls from fat and muscle, and losing the latter can end up slowing your RMR down.

2. Prioritize sleep

Getting a good night’s sleep is often easier said than done, but it’s essential to aim for 7 to 9 hours of shut-eye nonetheless. “Poor sleep creates a breakdown state in the body, even in very healthy, active individuals,” says Jowett. “If my clients are trying to lose weight or build muscle, tracking sleep is non-negotiable.”

The secret to better sleep lies in a few basics: rising and waking at the same time each day, following a calming sleep routine, and setting up a cool and dark sleep environment.

Tip: To go the extra mile, Jowett recommends using the RISE Sleep Tracker app for cost-effective, comprehensive data on the state of your sleep. You can also consider taking sleep-supporting supplements—like Mighty Night for deeper sleep or Dream Team Magnesium to promote pre-ZZZ relaxation—to round out your nightly routine.

3. Get enough protein

Protein is a nutritional overachiever. For starters, it’s satiating (so you’ll feel fuller and thus snack less) and necessary to build and maintain muscle. Per Jowett, it’ll also boost your metabolism since it has a higher metabolic ‘cost’ to digest—meaning your body burns more calories digesting it compared to carbs and fat.

Wondering how much protein you need daily? The recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight, but that’s only enough to cover your bases at a minimum. To optimize your intake while active or to manage weight, it’s more ideal to aim for 1.2 to 1.6 grams of protein per kilogram of body weight. (For someone who’s 150 pounds, this would look like 82 to 109 grams of protein.) Another easy rule of thumb is to aim for around 30 grams of protein at each meal, and enjoy good sources of protein for snacks.

4. Avoid extreme diets

Crash diets might help you lose weight in the short term, but they actually run the risk of slowing down your metabolism. You’re much better off sticking to balanced meals for your weight and well-being alike. “Avoiding extreme calorie restriction and constantly skipping meals will help protect metabolism long-term,” says Jowett.

5. Stay hydrated

According to Jowett, hydration is an often-overlooked but fundamental part of the metabolic equation. “Having enough water with proper mineral balance in your body allows your cells and organs to function super efficiently, burns more fat, and can even have an acute increase in calorie burning,” she says. She recommends sipping up on half of your weight in ounces of water daily, as well as monitoring your urine color (ideally drinking enough H2O until it’s pale yellow) and energy patterns to gauge your hydration status.

The post 5 Ways to Boost Your Resting Metabolic Rate for Weight Loss and More Energy appeared first on HUM Nutrition Blog.

Ahead, we’re breaking down the ins and outs of this TikTok trend with the help of Liz Daniels, DO, RD, FAAP, a pediatrician, dietitian, and founder of New Story Nutrition in Cincinnati, Ohio.

What is a Dopamine Menu?

A dopamine menu is a personalized list of activities that are designed to boost your mood (and substitute mindless binges on your phone) in a healthy, sustainable way. The activities are categorized into appetizers, entrees, sides, desserts, and specials, which vary based on the time, effort, and quality of the activity at hand. “The different sections include tools to help motivate you to be more productive and are also based on how much dopamine ‘payoff’ you get,” says Dr. Daniels.

To quickly recap, dopamine is commonly referred to as the feel-good hormone. It’s involved in your internal reward system and also enhances the expectation of pleasure—even if it never materializes. (Think: staying glued to your phone and constantly refreshing your social feeds, thinking something amazing will pop up.)

Per Dr. Daniels, dopamine menus are particularly beneficial for children and adults with ADHD. However, it can be helpful for anyone who needs more structure and motivation to keep up with healthy habits and routines.

Dopamine Menu vs. Dopamine Detox

A dopamine detox is another way to avoid quick rushes of dopamine. “It purposefully restricts behaviors that people overindulge in, like doomscrolling, overeating, playing video games for hours, and watching YouTube Shorts,” she says, Dr. Daniels. They typically last for a short period of time, like a day or a week. “Some people aim to do this to ‘reset’ their mind so that the everyday activities feel more meaningful,” she continues.

Meanwhile, a dopamine menu mindfully introduces more healthy yet still satisfying activities that you can include in your everyday life. This helps keep dopamine levels steady, thus promoting a stable mood and positive reinforcement to maintain healthy habits.

“Dopamine menus are intended to help people have an easy, go-to list of ways to engage their mind instead of overindulging in a behavior they want to change,” says Dr. Daniels. She adds that it’s also helpful to spark motivation to do tasks that feel less desirable but yield positive outcomes (e.g., drinking more water, exercising regularly, and cleaning).

How to create your own dopamine menu

The best dopamine menu for you will vary based on your needs and interests. To create one for yourself, Dr. Daniels advises listing your favorite activities, categorizing them into hold long they take, if it can be done alongside another activity, if it needs a time boundary (like screen time), or if it’s a special or expensive activity. From there, you can sort these activities into your menu categories as follows:

Appetizers

Your appetizers should take five minutes or less of your time. You can lean on these for a quick, feel-good break throughout your day.

Examples:

• Making a coffee
• Enjoying a healthy snack
• Getting a few minutes of sunshine and fresh air
• Looking at photos of loved ones

Entrees

Entrees serve as your main course. They take a bit more time to do, but fill you up more than snacks do. You can think of them as a time investment that could end up being one of the highlights of your day.

Examples:

• Getting dinner with a friend
• Going to a workout class
• Having a catch-up call with a loved one
• Cooking your favorite meal

Sides

This part of your dopamine menu is essentially the same as habit stacking. Sides include feel-good activities that you can stack onto things you already do throughout the day. These are also perfect to pair with chores, which might not be so fun but can be more enjoyable with the right pairing.

Examples:

• Listening to calming music while doing your skincare routine
• Reading a book on the subway ride to work
• Burning a scented candle while cleaning your home
• Taking your personalized supplements with lunch

Desserts

Desserts comprise the things that give us a strong but fleeting dopamine hit and are best enjoyed in moderation. In many cases, they’ll include the things some of us might need a dopamine detox from. It’s important to reframe them not as wrong or bad, but simply things to keep in check since they tend to distract us from achieving our greater goals (e.g., financial wellness, getting enough sleep, maintaining a healthy weight) and well-being.

Examples:

• Feasting on sweets
• Going shopping
• Scrolling on social media
• Binge-watching Netflix

Specials

Last but not least, specials are the limited-edition options on your dopamine menu. They’re something to look forward to every so often—perhaps once a month, seasonally, or annually—that feel rewarding and are good for your soul, too.

Examples:

• Having a spa day
• Going on vacation
• Going to a concert
• Having an IRL reunion with family or friends

The Takeaway

Creating a dopamine menu is a helpful way to maintain healthy habits, mind your mood, and support overall well-being. It offers an at-the-ready, dependable framework to keep your dopamine levels in check (minus highs and lows) while inching you closer to your goals.

The post Should You Make a Dopamine Menu to Mind Your Mood and Spark Motivation? appeared first on HUM Nutrition Blog.

Ahead, Vaca-Flores shares her modified hot chocolate recipes—the first with dairy, and the second plant-based—that you’ll want to keep hot and healthy all season long.

Healthier Hot Chocolate Recipe (Dairy)

In this recipe, Vaca-Flores makes a few substitutions so it’s less heavy on your system (and on your diet).

For starters, it calls for using low-fat or 2 percent milk instead of whole and half-and-half. “This significantly reduces saturated fat and overall calories while still delivering calcium, protein, and a creamy base,” she shares.

Next up, we’re encouraged to grab dark chocolate with a high cacao content, which Vaca-Flores says will pack more antioxidants and less sugar than Garten’s choice of semi-sweet and  bittersweet chocolate blends. (She also sticks to unsweetened cacao powder, which offers a deeper chocolate flavor sans extra sugar.)

Instead of tossing in handfuls of candy canes, Vaca-Flores suggests using a more modest—and optional—helping of a single crushed candy cane or a half-teaspoon of peppermint extract if you prefer to preserve the minty flavor.

Lastly, she recommends dialing back the sweetener from one tablespoon of sugar to one teaspoon (or less) of brown sugar or maple syrup. “If you want to keep sugar low, you can also use a monkfruit/erythritol blend,” she adds.

Ingredients (yields 2 servings)

• 1 cup low-fat or 2 percent milk
• 2 oz dark chocolate (70 percent cacao or higher), chopped
• 1 tbsp unsweetened cocoa powder
• 1 tsp vanilla extract
• 1/2 tsp peppermint extract or 1 small crushed candy cane (optional)
• Sweetener to taste: 1 tsp maple syrup or 1 teaspoon brown sugar (or less) instead of full tablespoon (alternative: monkfruit/erythritol blend)
• A pinch of salt (optional to help deepen chocolate flavor)
• Water (as needed, if too thick)

Directions

1. In a small saucepan, heat the low-fat milk over medium-low heat until warm. (Do not boil.)
2. Whisk in the chopped dark chocolate and cocoa powder until fully melted and smooth.
3. Stir in vanilla extract, peppermint or candy cane, sweetener, and salt (if using). Adjust sweetness as needed.
4. Pour into mugs and top with a “light whipped cream” option (see below).

Light Whipped Cream / Toppings

• Use a small dollop of lightly whipped 2 percent milk and a tiny splash of cold heavy cream (or half-and-half) whipped until soft. “Because you’re using mostly low-fat milk, the dollop will impart the ‘luxury’ feel with far less saturated fat and calories than full heavy-cream whipped topping,” says Vaca-Flores.
• Healthier alternative: Skip the whipped cream and top with a dusting of unsweetened cocoa powder and a sprinkle of crushed peppermint for flavor and visual flair.

Healthier Hot Chocolate Recipe (Non-Dairy)

This plant-based hot chocolate recipe doesn’t stray too far from the first.

When choosing a plant milk, Vaca-Flores advises seeking out unsweetened, creamier varieties—think oat, cashew, or barista-style almond milk—for a richer texture. “Plant-based milks also avoid lactose, generally have lower saturated fat (or different fat profile), and can be kinder to digestion if someone has a dairy sensitivity,” she adds.

On the chocolate front, you’ll still want to use dark chocolate with at least 70 percent cacao content; just make sure it’s labeled as vegan. “Using dark vegan chocolate and reducing added sugar still keeps the drink rich and satisfying but cuts down on simple sugar load,” says Vaca-Flores.

Ingredients (yields 2 servings)

• 1 cup unsweetened plant milk
• 2 oz vegan dark chocolate (70 percent cacao or higher), chopped
• 1 tbsp unsweetened cocoa powder
• 1 tsp vanilla extract
• 1/2 tsp peppermint extract or 1 small crushed candy cane (optional)
• Sweetener to taste: maple syrup, a monkfruit/erythritol blend, or minimal cane sugar
• Pinch of sea salt (optional)

Directions

1. Heat the plant milk gently in a saucepan over medium-low heat. (Do not boil.)
2. Whisk in the chopped dairy-free chocolate and cocoa powder until smooth.
3. Stir in vanilla, peppermint (or crushed candy cane), sweetener, and salt. Adjust sweetness to taste.
4. Pour into mugs. Top with a lighter, non-dairy whip or other garnish (see below).

Non-Dairy “Whipped Cream” / Toppings

• Use a small dollop of coconut whipped cream (store-bought or homemade using chilled full-fat coconut milk or coconut cream).
• Healthier alternative: Skip the cream completely and top with a dusting of unsweetened cocoa powder, a sprinkle of crushed peppermint, or even a dash of cinnamon or nutmeg. “All are seasonally festive but low in fat and sugar,” says Vaca-Flores.

“Both of these non-dairy whipped or lighter toppings reduce saturated fat and calories while preserving some of the indulgence [of Garten’s original recipe],” Vaca-Flores concludes.

The post A Healthy Twist on Ina Garten’s Peppermint Hot Chocolate Recipe appeared first on HUM Nutrition Blog.

Keep reading to discover why building muscle mass should take priority throughout your weight loss journey. Plus: six tips and tricks worth adopting, according to fitness and dietary experts.

Why Building Muscle Is Essential for Your Weight Loss Plan

In a perfect world, weight loss would only equal fat loss. However, it’s all too common for your weight to drop due to muscle loss as well, which spells bad news for your weight goals and well-being alike.

“If you’re losing weight but also losing muscle, everything gets harder. Your metabolism drops, you feel weaker, and your body doesn’t look or function the way you want,” says Lauren Kleban, celebrity trainer and founder of LEKFIT. “Keeping and building muscle is what shapes your body, supports your strength, and makes your results last.”

Erin Jowett, MS, RD, LDN, a functional dietitian, weight loss expert, and the founder of Integrative Weight & Wellness in Salem, Massachusetts, also emphasizes the importance of muscle in your weight loss plan. “Muscle is the silent variable that decides whether weight loss actually improves your metabolism or slows it down,” she explains. “When someone loses weight without protecting lean mass—especially on GLP-1s—the body becomes ‘fuel-efficient’ in all the wrong ways: burning fewer calories and increasing the risk of easy weight regain.” In short, Jowett says that building muscle earns you “metabolic money” for a smoother, easier, more sustainable weight loss journey.

Weight considerations aside, maintaining muscle is also essential to stay strong, independent, and healthy as we age.

How to Build Muscle, Move, and Fuel Your Body for Weight Loss

Building muscle requires dedication through diet and exercise alike. “When you’re trying to lose weight, your workouts and your nutrition have to work together, and building muscle while losing fat has to happen at the same time,” says Kleban. “You really can’t do one without the other if you want a strong, lean body.”

With that in mind, heed the expert-approved advice below to get stronger and leaner while losing weight.

1. Lift Weights

Resistance training with weights is typically advised at least twice a week working all major muscle groups. Kleban suggests diversifying your weight-training regimen for the sake of achieving different goals. For instance, she advises opting for low reps with heavier weights for building muscle on some days, while doing higher reps with lighter weights for toning.

2. Add Cardio

As important as strength training and building muscle are, that doesn’t mean you should skip cardio. Kleban suggests doing cardio-focused workouts on non-strength training days, which can help with fat burning and promote heart health.

“I like to recommend rebounding as it’s a great workout while being gentle on the joints, supporting lymphatic drainage, and the pelvic floor,” she continues. “I recommend a session of around 20 minutes.”

Prefer to be more low-key? Walking is your friend, and the right regimen can absolutely support your weight loss plan. While it could be helpful to track your steps especially when you’re first starting out, Kleban says it’s not essential—especially if it contributes to stress. “Tracking steps doesn’t reflect the structured training you need for muscle, longevity, or healthy weight management,” she shares. Instead, she recommends listening to your body’s cues and trusting it’ll let you know when you’ve moved well.

3. Diversify Your Movement

Strength training and cardio aside, you can always opt for your preferred forms of movement on other days. Kleban believes in moving your body daily, but switching things up to reap diverse benefits and recover actively.

Love Pilates? Go for it. Per Kleban, Pilates is fantastic though it shouldn’t be your primary workout for weight loss. Still, she says it’s “great for recovery, reconnecting with your core, or coming back from an injury, and it absolutely has a place in a well-rounded routine.”

All things considered, it helps to come up with a plan that includes strength training with weights, cardio, and other types of movement—not to mention adequate rest. “Being strategic keeps you from burning out, getting bored, plateauing in your weight loss and muscle gain, or getting injured,” says Kleban. “Being structured is what allows you to build and maintain muscle while losing fat, without overdoing it.”

4. Prioritize Protein

Getting enough protein should be front and center of your weight loss plan—especially as you’re trying to build or maintain muscle. In fact, Kleban warns that if you don’t eat enough protein, you can’t gain or tone your muscles. You could even risk losing muscle, no matter how hard you’re training.

According to Jowett, boosting your protein intake is non-negotiable. Per the National Academy of Sports Medicine, you should aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily when trying to lose weight. “If you can’t sit for a full meal, grab a ready-to-drink shake or pair Greek yogurt with pumpkin seeds and fruit to stay in the muscle-preserving zone,” she shares.

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Jowett also suggests eating protein first in your meals, as well as trying out her protein-layering strategy—adding a plant protein topping to an animal-based protein—to help you maximize intake without overwhelming your appetite.

5. Eat Enough

Gone are the days of deprivation and rabbit meals for the sake of losing weight. “The biggest mistake I see with my clients is eating ‘diet-style’ meals or skipping altogether,” says Jowett. 

A healthy and sustainable weight loss plan requires you to eat enough, especially when you’re actively trying to build muscle. “The biggest thing people forget during weight loss is how easy it is to lose muscle if you’re in too big of a calorie deficit and pushing too hard in workouts,” says Kleban. Food is fuel—full stop.

6. Supplement Wisely

Diet and exercise will matter most on your journey, but there’s also a time and place for smart supplementation. If you lack adequate fiber in your diet or want some extra help to stay satiated, consider taking HUM’s GLP-1 Flatter Me Fiber Booster. It doesn’t only have the power to double craving-crushing GLP-1 levels in one use; it also packs digestive enzymes to support digestion and debloat fast.

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The Takeaway

Losing weight might be your primary goal for 2026. However, losing weight while building muscle is really where the sweet spot lies. That said, it’s crucial to align your workout routine—emphasizing resistance training, but also dabbling in your preferred forms of cardio and other toning and stretching modalities—with your diet—placing protein front and center, yet also aiming for a healthy balance of macros and lots of fresh, whole foods and plants.

To make your muscle-building weight loss plan work for you, make sure it’s tailored to your own needs and interests so you can stay the course. “At the end of the day, the most important thing is that your nutrition and your workouts fit your lifestyle,” Kleban concludes. “It should be something you can be consistent with long-term, so pick something that supports living in the healthiest body possible while still enjoying your life.”

The post 2026’s Biggest Weight Loss Trend? Building Muscle, Not Losing It appeared first on HUM Nutrition Blog.

Keep reading to see why berberine and fiber could be the dynamic duo your weight management plan needs for safe, steady, and effective progress.

Benefits of Berberine and Fiber

Berberine is a plant extract that’s been touted as “nature’s Ozempic” all over TikTok— and research appears to back up this claim to fame. Among its chief benefits, berberine shows promise to support healthy glucose levels, weight management, gut health, GLP-1 production, and inflammatory markers. Plus, a 2020 meta-analysis of 12 studies found that berberine intake “modestly but significantly” decreased study participants’ body weight, body mass index (BMI), waist circumference, and concentrations of C-reactive protein (a protein produced in the liver in response to inflammation in the body).

Meanwhile, fiber is a type of carbohydrate that’s crucial for everything from digestion and gut health to heart health and cravings. It’s also involved in GLP-1 production, as the fermentation of fiber produces short-chain fatty acids (SCFAs) that stimulate enteroendocrine cells to secrete GLP-1.

Unfortunately, most Americans don’t get enough of it daily, yet we’d all be better off correcting this gap, whether or not we have weight loss in mind. “Eating enough fiber is key for appetite regulation and for keeping your digestive system moving,” says Gaby-Vaca Flores, RDN, CLE, HUM’s senior education and scientific affairs manager. She suggests thinking of hitting a fiber goal of at least 25 grams daily (for women) as a secret weapon to maximize weight loss success—not to mention support overall health.

Why It’s Worth Pairing Berberine and Fiber

While each ingredient offers its own worthy benefits, pairing them together could amplify them and help you make greater progress towards your goals. Both berberine and fiber can naturally stimulate the production of GLP-1, though they do so in different yet complementary ways.

“More GLP-1 typically means fewer feelings of hunger, which can be especially helpful for people who are eating in a calorie deficit to promote weight loss,” says Vaca-Flores.

Though they share the GLP-1 boosting connection, their benefits for weight and well-being don’t end there. “For instance, berberine can help the body metabolize glucose and fat more efficiently, and soluble fiber can help you stay regular,” Vaca-Flores continues.

Again, it all circles back to the team effort required to not only manage cravings and weight, but also keep your body’s processes and functions on track.

How to Include the Duo in Your Diet

HUM makes it easy to include this dynamic GLP-1 boosting duo with Best of Berberine and Flatter Me Fiber. Per Vaca-Flores, you’ll be good to go by pairing both at the same meal, though you can hack your routine to supercharge results even further.

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First, taking berberine at a meal with carbs is ideal since it supports glucose metabolism. Second, it’s possible to plan your Flatter Me Fiber intake strategically to curb cravings in their tracks.

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“I recommend taking Flatter Me Fiber with a meal during the time of day where you typically experience the most cravings,” says Vaca-Flores. “For example, if you struggle with afternoon cravings, take it proactively with breakfast since Flatter Me Fiber can help keep you feeling full for up to 4 hours after taking.” (Meanwhile, if you’re a serial late-night snacker like me, sipping on Flatter Me Fiber in the afternoon or evening could be more advantageous.)

No worries if these tips make it more strategic to split up your supplementation across meals. Just remember that daily intake and consistency over time are key. As far as berberine supplementation goes, most clinical research shows results can occur within two months, though some may experience benefits after one month. A slow and steady increase of fiber is essential, too, to avoid digestive distress. Still, you could find yourself feeling more full and with fewer cravings pretty quickly after intentionally adding more of this nutrient into your diet.

Note: If you’re on prescription meds, Vaca-Flores recommends checking in with your doctor before starting to take either of these supplements.

The Takeaway

You don’t necessarily need Ozempic to supercharge your GLP-1 production—especially if you integrate berberine and fiber into your daily dietary routine. While both work in different ways to boost GLP-1 production, it’s important to use them (and the supplements starring them) as tools—rather than one-and-done holy grails—to keep your weight and wellness goals on track.

Remember to get your fiber through whole foods (e.g., fruits, veggies, legumes, whole grains) as well. In addition, don’t underestimate the importance of protein for satiety, maintaining and building muscle mass, and promoting a healthy weight.

The post Are Berberine and Fiber the Ultimate GLP-1 Powerhouse Pairing? appeared first on HUM Nutrition Blog.

The peptide landscape can seem miraculous at first glance—but it’s also murky once you dive below the surface. That said, it’s important to get the facts and figures straight instead of relying on hype from influencers or strangers online.

Keep reading for a starter guide to peptides—including what they are exactly and which ones are currently dominating the conversation. Plus, if it’s actually possible to dabble in peptide therapy safely.

What Are Peptides?

Simply put, peptides are short chains of amino acids. (Amino acids are the same substances that make up the building blocks of protein, which have longer chains.) Peptides are naturally occurring in the body, and we produce a vast amount of them daily.

“They act like tiny messengers, sending instructions to your cells, and each one has a specific role,” says Zaid Fadul, MD, FS, FAAFP, CEO and concierge physician at Bespoke Concierge MD. Peptides act like cellular to-do lists, regulating everything from tissue repair and inflammation to hormone production and immune defense. “Because peptides are made from the same amino acids found in your body, they often work in harmony with your natural systems,” Dr. Fadul adds. (Many proponents of peptide therapy note this distinction makes them inherently safe, though we’ll get to this point soon enough.)

According to Candice Stewart, DNP, doctor of nursing practice and owner and injector at Stella Capri Wellness, peptides are among the latest and greatest therapies in the biohacking space right now. More people are shifting from reaction to proactivity, thus opting for interventions that can promote health, well-being, and quality of life before major issues arise.

4 Trending Peptides

Dozens of peptide-based drugs have been approved by the Food and Drug Administration (FDA), and more than 650 others are currently in clinical development.

While the landscape is vast and diverse, you’re likely already familiar with a few peptides. Stewart notes that insulin, which controls blood sugar in people with diabetes, was the first isolated peptide invented in 1921. There’s also the wave of GLP-1 agonists—including semaglutide (Ozempic) and tirzepatide (Mounjaro)—which are peptides with FDA approval, too.

GLP-1 meds aside, here are four of the buzziest peptides right now.

1. BPC-157 (Body Protection Compound-157)

BPC-157 is a synthetic compound that’s being touted for its potential healing properties. “Animal research shows it may help repair tendons, ligaments, and muscles, and protect the stomach lining by promoting blood vessel growth and reducing inflammation,” says Dr. Fadul. “It appears to activate pathways that encourage tissue recovery and new blood vessel formation.”

Per Stewart, BPC-157 is most beneficial to heal the digestive tract while also being neuroprotective and cardioprotective.

These points considered, Dr. Fadul says that clinical research in humans is extremely limited. There are also conflicting findings to date. “Some researchers are concerned that because it activates pathways involved in both tissue growth and cell migration, it could theoretically support cancer cell activity,” he shares. “However, other studies show BPC-157 may have the opposite effect: reducing inflammatory markers linked to tumor growth.” In addition, BPC-157 has no approved indication by the FDA; instead, it’s classified under “Certain Bulk Drug Substances for Use in Compounding that May Present Significant Safety Risks.” (The FDA has also issued warnings noting that BPC-157 cannot legally be marketed or compounded for human use.)

Despite conflicting evidence and a lack of FDA approval, BPC-157 is anecdotally touted as a miracle worker. (Even with his concerns, Dr. Fadul shares that he has patients swear by the effects—including an older doctor who says BPC-157 helped him recover quickly from a severe tendon rupture.)

BPC-157 is usually administered as a subcutaneous or intramuscular injection. These routes are considered to be superior to oral supplementation since it has a smaller chance of surviving stomach acids.

2. TB-500 (Thymosin Beta-4)

TB-500 is a synthetic fragment of the naturally occurring protein thymosin beta-4. It’s said to help cells move and regenerate by supporting actin formation, which is a critical part of wound healing and tissue repair, says Dr. Fadul. “Animal studies suggest potential benefits for healing, reducing inflammation, and improving flexibility. However, human research is almost nonexistent,” he continues, on top of it lacking FDA approval.

He adds that there’s caution about possible immune or hormonal side effects, as well as concern about unregulated manufacturing.

TB-500 is administered as an injection under the skin.

3. KPV

KPV is a tripeptide, meaning it consists of three amino acids (lysine, proline, and valine). Per Dr. Fadul, it’s a natural offshoot of alpha-MSH, an anti-inflammatory hormone. “KPV is recognized for its ability to reduce inflammation, support the immune system, and decrease proinflammatory cytokine secretion,” says Stewart. She adds that KPV offers benefits for skin health and wound healing, as well as the potential to alleviate symptoms of inflammatory bowel diseases (IBD).

However, it’s worth noting that positive study results have been demonstrated in animals and lab cells rather than humans. “No human safety data exist, and the FDA has not authorized it for human use,” Dr. Fadul shares. KPV is mostly considered experimental at this point, and it’s sometimes labeled as “for research only” to bypass legal issues.

Those who choose to take KPV can opt for injections, oral supplementation, or even topical application.

4. MOTS-c

MOTS-c is produced naturally within our mitochondria (aka the cell’s generators of energy). “It influences metabolism, insulin sensitivity, and how your body converts food into energy,” says Dr. Fadul.

Compared to the other peptides on this list, it has the most promising research to date. Per Dr. Fadul, early research in animals and limited human trials link MOTS-c to:

• Better metabolic health
• Improved energy
• Enhanced exercise performance
• Regulated blood sugar
• Support for heart and metabolic function

According to Stewart, additional benefits may include:

• Improved insulin sensitivity
• Higher fat burning
• Reduced neuroinflammation
• Help with osteoporosis
• Increased longevity

While MOTS-c isn’t FDA approved, Dr. Fadul says it’s currently under a Phase 1 trial to assess safety and efficacious doses in humans.

MOTS-c is administered via injections under the skin, as oral supplementation wouldn’t survive digestion.

Is It Safe to Take Peptides?

The peptide landscape is still pretty much the Wild West, but that hasn’t stopped people from ordering stacks and syringes online.

Above all, it’s important to approach the landscape with caution. “None of these peptides—BPC-157, TB-500, KPV, or MOTS-c—are approved by the FDA for any medical use,” says Dr. Fadul. “They haven’t gone through the testing required to prove safety, quality, and effectiveness.” In many cases, you don’t know exactly what you’re getting—impurities, mislabeling, or inconsistent dosages—namely when you go the DIY route.

Dr. Fadul adds that most studies use non-human subjects; hence, their side effects and long-term effects in humans are unclear. “Some peptides may cause immune reactions, hormonal shifts, or if impure, serious infections,” he continues. “Theories about cancer risk remain unproven, but given the peptides’ cell-growth effects, careful monitoring is essential.” Individuals who are pregnant or breastfeeding, as well as anyone with a history of cancer, should be particularly cautious.

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Stewart—who earned a master peptide certification and has been using peptides in her practice for the past decade—agrees that safety remains a chief concern. However, she gives the green light to those who consult a medical professional who’s studied peptides, works with reputable pharmacies, and knows how to create a bespoke peptide regimen with correct dosing. She believes that peptides can help people stay healthier longer and address a broad range of issues. She reports that she’s helped people with problems as diverse as long COVID and mold toxicity to obesity and sports injuries—anecdotally, with few negative side effects.

The Bottom Line

All things considered, peptides may be helpful—even life-changing, as you’ll likely hear anecdotally or by evangelists online. However, their ability to stay out of harm’s way has yet to be determined in clinical research and governing bodies. There’s a gamble in trying them out for yourself, even if peptides stem from compounds your body naturally recognizes. (The risk is much greater if you go it alone and buy your peptides from suspect sources and proceed without medical supervision.)

“Peptide therapy should never be one size fits all,” Dr. Fadul concludes. “It requires close medical supervision, follow-up testing, and continuous adjustment as your body responds.”

The post Peptides Are Trending in Wellness and Longevity Circles—But Are They More Risky Than Rewarding? appeared first on HUM Nutrition Blog.

“Thanksgiving is often seen as a day to overindulge in high-carb foods and sweets—essentially an all-day eating event,” says Kaitlin Hippley, M.Ed, RDN, LD, CDCES, a registered dietitian and certified diabetes educator in Cleveland, Ohio. “But when we start to view Thanksgiving as simply another meal, it becomes easier to make thoughtful, nourishing choices that leave us feeling satisfied rather than stuffed, bloated, fatigued, or regretful.”

That said, Thanksgiving foods don’t have to lead to digestive distress and a blood sugar crash. Keep reading to discover how to hack your Thanksgiving food strategy for optimal enjoyment and minimal discomfort.

1. Don’t Skip Breakfast

You might think it’s wise to skip breakfast on Thanksgiving morning so you can save your appetite (or calories) for the big feast. However, dietitians say this strategy can sabotage you in a few ways.

“The idea of ‘saving up’ calories or carbs often backfires, leading to extreme hunger, overeating, and sharp blood sugar spikes followed by crashes,” Hippey warns. Late snacking and huge helpings of Thanksgiving foods are more likely to send you to the couch feeling groggy and bloated, adds Jenny Finke, MS, RDN, women’s metabolic health dietitian and owner of The Metabolic Dietitian in Greenwich, Connecticut.

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With this in mind, both RDs highly recommend starting Thanksgiving day with a standard, balanced breakfast. “I recommend a meal with a substantial amount of protein (usually 20 to 30 grams), some complex carbohydrates, and healthy fats,” says Finke. (Hippey suggests eggs with fibrous veggies to promote satiety, or Greek yogurt with fruit.) “Substantial meals not only keep blood sugar in a stable range for hours, but they also reduce cravings and food noise later on, which leads to healthier and more mindful choices,” Finke continues.

2. Sip on Water

Staying hydrated is crucial 365 days a year, and Thanksgiving is no exception. Sticking to plain H2O will be optimal compared to sugary beverages and alcohol, which will only double down on the dreaded Thanksgiving Day slump. Plus, drinking enough water can help mitigate dehydration that presents as hunger, which is especially helpful if you’re trying to stay mindful of your weight goals this holiday season.

“Choose water as your primary drink to reduce added sugar and support healthy blood sugar levels,” Hippley advises.

3. Master the Art of Plating Your Thanksgiving Foods

While it’s tempting to help yourself to every Thanksgiving food, it’ll work in your favor to plate your dinner mindfully to avoid dips and discomfort later on.

First order of business: pack on the protein. “Start your meal with a protein-rich serving of turkey, lentils, or any other option on the table,” Hippley advises. “Prioritizing protein before diving into the carbohydrate-heavy sides can help steady blood sugar levels, keep you full longer, and even reduce the urge for seconds.”

Next, she suggests prioritizing colorful and fiber-rich veggies. “Choose options like roasted Brussels sprouts, tri-color carrots, or steamed green beans to brighten your plate and boost fiber intake,” Hippley continues. “More fiber can increase satiety hormones like GLP-1, helping you feel full longer while keeping your gut happy.”

From there, you can choose your starches or more decadent side dish (or two) of choice. Just be mindful of portion sizes.

4. Take a Walk

Rotting on the couch after Thanksgiving dinner might be a ritual for most of us, but gently moving your body should be your new tradition going forward. “That post-Thanksgiving meal slump is often a feeling blamed on eating too much turkey, but in reality, it’s more likely the result of elevated blood sugar after a large, carbohydrate-heavy meal,” Hippley shares.

Both dietitians highly suggest taking a walk after feasting. “Avoiding the couch and going for a quick 10 to 15 minute walk with family or friends can prevent that tired and groggy feeling, slow the rise of blood sugar, and encourage the body’s metabolism to start utilizing the food you just ate for energy production rather than fat storage,” says Finke. “Not only that, but gentle movement can improve digestion and decrease bloating when incorporated after a large, calorically-dense meal.”

Per Finke, bonus points go to those who also take a short walk after dessert. (Your body will thank you, and your couch will be waiting for you by the time you get back.)

5. Take the Right Supplements

Balancing your meals and gently moving your body after eating are tried-and-true ways to enjoy the holiday—and beloved Thanksgiving foods—to the fullest. That said, you can always keep supplements handy to promote post-dinner well-being even further.

HUM’s Flatter Me is basically your wingman to digest Thanksgiving foods, courtesy of 18 full-spectrum digestive enzymes to break down macros, ginger and peppermint leaf to support healthy digestion, and fennel seed to soothe digestive distress. (Better yet, supplementing with Flatter Me has been shown to work within 30 minutes and even reduce bloat by up to 2 inches.)

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Best of Berberine is another all-star for festive holiday meals to support healthy glucose levels, weight management, gut health, and GLP-1 production. It works best when taken consistently over time, so be sure to include it in your wellness lineup all season long.

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The post 5 Smart Strategies to Enjoy Thanksgiving Foods (Without the Bloat or Crash) appeared first on HUM Nutrition Blog.

This traditional drink, which is brewed and shared with company in many South American countries, has no shortage of purported benefits for your weight, metabolic health, and more. But how well do they check out?

Keep reading to discover more, as informed by medical experts and research to date.

7 Yerba Mate Benefits

1. It May Help You Lose Weight

“Drinking yerba mate may boost the body’s GLP-1 activity through its caffeine, polyphenol, and saponin content. This can support healthy blood sugar levels, slow down digestion, and reduce hunger,” says Simran Malhotra, MD, DipABLM, CHWC, founder of Wellness By LifestyleMD in Bethesda, Maryland.

Simply put, a key benefit of yerba mate lies in its potential for appetite control and weight loss. Dr. Malhotra adds that the beverage could be a good option for those who follow time-restricted eating or intermittent fasting.

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Note: In this area, most studies to date have been small or in animals, so more long-term research in human subjects is needed.

2. It May Lower Body Fat

Per a recent study, participants who drank three cups of yerba mate a day over eight weeks experienced a decrease in body fat. (Also worth noting: Their levels of ghrelin, a hunger hormone, significantly decreased during this period.)

3. It May Lower Cardiovascular Risk

Some studies suggest that yerba mate can boost HDL (aka good) cholesterol and lower LDL (aka bad) cholesterol, total cholesterol, and triglycerides—in turn, potentially lowering cardiovascular risk in both healthy and moderately at-risk populations.

4. It May Boost Brain Health

Courtesy of caffeine and theobromine (a similar plant-based stimulant), yerba mate can boost alertness and mental clarity, says Dr. Malhotra.

Moreover, research has shown an inverse observational relationship between yerba mate consumption and Parkinson’s disease, underscoring its likely protective mechanisms for long-term brain health.

5. It May Improve Your Mood and Mental Health

Per Dr. Malhotra, yerba mate’s antioxidants—including theobromine, polyphenols, and chlorogenic acid—can help improve your mood with consistent intake.

Moreover, consumption is also associated with a possible decrease in anxiety-type behaviors, says certified lifestyle medicine specialist Jennifer L. Armendariz, RN, FNP-C, AOCNP.

6. It May Improve Energy and Endurance

Similar to other caffeinated, antioxidant-rich beverages like coffee and green tea, yerba mate has the ability to boost energy, physical performance, and muscle endurance, Dr. Malhotra continues.

7. It May Enhance Post-Exercise Recovery

It turns out that yerba mate may lend a helping hand after your workouts, too. A small study found that men who consumed one gram of yerba mate three times daily improved the rate of strength recovery following eccentric exercise. (“Some examples of these types of exercises include squats, push-ups, and step-downs,” says Armendariz.)

Is Yerba Mate Safe to Drink?

All things considered, yerba mate is generally safe to drink. However, there are a few caveats worth noting.

For starters, a cup packs about 80 milligrams of caffeine: slightly less than coffee, yet more than green tea. If you’re sensitive to caffeine, Armendariz advises limiting intake or skipping it altogether. Next, she says that consuming it often at extremely high temperatures has been associated with increased reports of esophageal, lung, and bladder cancer. “However, if yerba mate was cold, this increased risk of cancer was not prevalent,” she explains. That said, you may want to let it cool before drinking or opting for cold, grab-and-go varieties.

“Given its effects on GLP-1 and blood sugar, people taking blood sugar-lowering medications need to be careful,” adds Dr. Malhotra. She also advises speaking to your healthcare team before adding new supplements or tools to your lifestyle.

The Takeaway Yerba Mate Benefits

Yerba mate shows promise for metabolic health, brain health, and beyond—yet current evidence is limited and mostly preliminary.

Right now, the traditional South American drink is in the spotlight largely thanks to its possible perks for weight and body composition.”Yes, yerba mate may support weight loss through increasing GLP-1 levels, fat burning, and boosting metabolism,” Dr. Malhotra summarizes. But again, more long-term human research is needed to confirm the findings to date. And if you do choose to start sipping on it, you’ll want to do so in tandem with smart diet and lifestyle choices across the board.

“Like most things, yerba mate alone is not a magic potion, but in combination with healthy lifestyle behaviors may provide a synergistic effect for someone trying to lose weight,” she concludes.

The post Can Yerba Mate Really Curb Your Appetite and Help You Slim Down? appeared first on HUM Nutrition Blog.

In the spirit of embracing slow living and seasonal eating, we asked HUM’s senior education and scientific affairs manager, Gaby Vaca-Flores, RDN, to share some of her go-to healthy soup recipes using seasonal ingredients. Bonus: Not only are they perfect for fall, but they’re also designed to boost GLP-1 levels with every hearty spoonful.

3 Healthy Soup Recipes We’re Stirring up This Fall

1. Spiced Butternut Squash and Lentil Soup

According to Vaca-Flores, butternut squash is packed with fiber and complex carbs that slow digestion and help regulate blood sugar. “Together, these two mechanisms encourage GLP-1 secretion. More GLP-1 secretion means more fullness, and often, less overeating,” she shares.

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Lentils add plant-based protein and resistant starch to the mix—the latter of which feeds beneficial gut bacteria and is also linked to GLP-1 regulation and weight loss.

Ingredients

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• ½ tsp turmeric
• 1 medium butternut squash, peeled and diced
• ¾ cup red lentils
• 4 cups low-sodium vegetable broth
• Salt & pepper to taste
• Optional: a swirl of coconut milk or Greek yogurt to serve

Directions

1. Heat olive oil in a large pot. Sauté onion and garlic until fragrant.
2. Add spices and toast for 30 seconds.
3. Stir in squash, lentils, and broth. Bring to a boil, then reduce to simmer for 25 to 30 minutes.
4. Blend for a smooth texture (or leave chunky if preferred). Season to taste.

Tip: For extra GLP-1-boosting potential courtesy of protein and probiotics, Vaca-Flores advises topping your soup with a dollop of plain Greek yogurt.

2. Creamy White Bean and Rosemary Soup

This vegan-friendly soup offers warmth, flavor, and health perks in spades. “White beans are a low-glycemic, fiber-packed legume known to support blood sugar regulation,” says Vaca-Flores. 

“They also promote satiety and may help stimulate GLP-1 release thanks to their slowly digested starches.”

Ingredients

• 1 tbsp olive oil
• 1 shallot, finely chopped
• 2 cloves garlic, minced
• 2 cans (15 oz) white beans (cannellini), drained and rinsed
• 3 cups low-sodium vegetable broth
• 1 tsp chopped fresh rosemary (or ½ tsp dried)
• Salt & pepper to taste
• Optional: lemon juice or nutritional yeast to finish

Directions

1. Sauté shallot and garlic in olive oil until softened.
2. Add beans, broth, and rosemary. Simmer for 20 minutes.
3. Use an immersion blender to puree until creamy.
4. Season to taste with salt, pepper, and a splash of lemon juice.

Tip: For extra fiber and micronutrients, Vaca-Flores suggests throwing in a handful of chopped leafy greens (such as kale, spinach, or Swiss chard)—in the last 5 minutes of cooking. Want to bulk up your meal even further? Serve with whole grain sourdough toast, rubbed with garlic and topped with avocado or hummus, for greater satiety and a heftier GLP-1 boost.

3. Savory Pumpkin and Quinoa Soup with Sage

No autumn menu would be complete without pumpkin, which is where this healthy soup recipe comes into play. According to Vaca-Flores, this fall-favorite staple is rich in fiber and slow-burning complex carbs—both of which help to stimulate GLP-1 release. “Pumpkin is naturally low in calories but high in nutrients, making it a great pick for weight-supportive meals,” she continues. Bonus: It’s also rich in beta-carotene, an antioxidant and anti-inflammatory plant pigment that enhances immunity.

Meanwhile, quinoa is a complete plant protein, so it’s perfect for plant-based eaters as it packs all nine essential amino acids. “Plus, its higher satiety factor can help reduce post-meal hunger spikes,” says Vaca-Flores.

Ingredients

• 1 tbsp olive oil or ghee
• 1 small yellow onion, diced
• 2 garlic cloves, minced
• 1 tsp fresh sage (or ½ tsp dried)
• 1½ cups pumpkin puree
• ½ cup cooked quinoa
• 3 cups low-sodium broth (vegetable or chicken)
• Salt, pepper, and nutmeg to taste
• Optional: sprinkle of pumpkin seeds or crumbled feta

Directions

1. In a pot, sauté onion and garlic in oil until translucent.
2. Add sage, pumpkin, quinoa, and broth. Stir to combine.
3. Simmer for 20 to 25 minutes. Season with salt, pepper, and nutmeg.
4. Serve topped with feta or roasted pumpkin seeds for crunch.

The post 3 Hearty and Healthy Soup Recipes to Boost Your GLP-1 Levels This Fall appeared first on HUM Nutrition Blog.

Keep reading to see if lemon balm for weight loss is legit. Plus: other alternatives worth exploring to accelerate your weight-loss goals.

Does Lemon Balm Promote Weight Loss?

Simply put: maybe, but indirectly.

“Lemon balm does have the potential to help you lose weight, but it’s not a magic fat burner,” says Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT, functional dietitian and founder at Body to Soul Health. While it’s not a power player to curb cravings or rev up your metabolism, it can help your body in a few ways to subtly support weight management.

According to Bianchini, lemon balm (officially known as Melissa officinalis) shines due to its calming properties, which can help your body shift out of fight-or-flight mode. “This supports hormone balance and blood sugar regulation, which both play a role in weight management,” she says.

By consuming lemon balm tea or extract, you’ll also be in a good position to support a good night’s sleep and manage stress—both of which can mitigate weight gain.

“When sleep is optimized and the body is less reactive to stress, metabolic function improves, hunger hormones like ghrelin and leptin stay in check, insulin sensitivity increases, and the body is more likely to burn fat efficiently rather than store it,” she explains.

Benefits of Lemon Balm

Lemon balm might not get you to your goal weight in record time. Still, it boasts plenty of health and wellness benefits you won’t want to pass up.

For starters, Bianchini says that lemon balm is loaded with antioxidants, which can help:

• Decrease inflammation
• Support the immune system
• Reduce oxidative stress and accelerated aging
• Promote digestive health

According to a 2024 review in the journal Nutrients, evidence also shows that lemon balm can help:

• Reduce mild psychological disturbances
• Alleviate sleep problems
• Improve mood
• Boost cognitive abilities

Are There Better Teas for Weight Loss?

If weight loss is your priority, the good news is that there are vetted teas you can sip on—without shelling your credit card for the latest “detox tea” fads on social media.

As far as the best teas for weight loss go, green tea is among the most thoroughly researched of the bunch. “Green tea contains EGCG, a compound shown to support fat oxidation and boost metabolism,” says Bianchini. While some research shows minimal or modest outcomes, one randomized, double-blind placebo-controlled study in women with obesity found that those who took high-dose green tea extract daily over 12 weeks experienced significant weight loss and reduced waist circumference without any adverse effects. (In any case, green tea is widely considered to be among the healthiest drinks on earth, so it’s still worth enjoying on the regular.)

Ginger tea is another one worth prioritizing. “It helps improve digestion, may curb appetite, and supports gut health, which plays a key role in metabolism and weight regulation,” Bianchini notes.

P.S. Teas aside, you can also turn to HUM’s Flatter Me Fiber GLP-1 Booster. This bestselling supplement can simultaneously double GLP-1 levels after consuming a single serving—not to mention curb cravings and help you debloat fast.

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The Takeaway

Despite what you might hear on TikTok or read on Reddit, lemon balm isn’t a magical elixir for weight loss or a flat tummy. Still, it has calming properties that can improve your ZZZ’s and help you manage stress, both of which can indirectly support your weight and wellness goals.

The post Is *This* Tea Helpful For Weight Loss? appeared first on HUM Nutrition Blog.