The post 5 Ways to Boost Your Resting Metabolic Rate for Weight Loss and More Energy appeared first on HUM Nutrition Blog.
]]>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.
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]]>The post 6 Wellness Experts Share Their Healthy Holiday Traditions appeared first on HUM Nutrition Blog.
]]>And that’s okay—’tis the season for a little flexibility. But if you’re hoping to weave some healthy habits into your festivities, there are simple ways to do it. We spoke with wellness experts about how they’ve reimagined their own holiday traditions with wellbeing in mind. What they had to say might just spark some new ideas for your own celebrations.
7 Healthy Holiday Habits, Expert Approved
“We Make a Family Bonding Advent Calendar”
“The holidays can feel so busy, but it’s okay to say no to things and prioritize rest and family time,” says Brintha Vasagar, MD, MPH, a family medicine physician and Chief Medical Officer of Progressive Community Health Centers in Milwaukee. Creating a homemade advent calendar filled with fun activities helps Dr. Vasagar and her family do just that. Instead of candy or other tangible goodies, her family’s calendar has prompts for fun activities.
“At the beginning of the season, I fill out the calendar. Then, each day, we look forward to a family activity, such as reading a new book together, baking Grandma’s famous cookies, snuggling up with some hot chocolate, hiking our favorite trails, or trying a new activity in our state. My kids love spending quality time together focused on fun, and it lets us start the new year feeling connected.”
HUM Hack: If you prefer an advent calendar with tangible items but love the idea of leaning away from things like candy or wine (yup, vino advent calendars are a thing), consider making your own with some health-themed items sprinkled in. HUM’s supplement bundles make a great addition to lower-cost items like resistance bands, essential oils, ankle weights, electrolyte packets, and protein bars.
“We Take Post-Holiday Meal Walks”
Holidays usually involve a lot of sitting—to eat a meal, drive to a relative’s house, or open presents. But there’s always a way to sneak in some steps if you’re intentional about it. “Growing up, my family always made time for a little post-meal stroll after big holiday feasts,” says Michael Glickman, MD, a triple board-certified family medicine, lifestyle medicine, and obesity medicine physician based in Washington, D.C. “We started this simply to feel comfortable and digest a heavy meal, but over the years I’ve come to appreciate it even more as part of our wellness routine.”
Now, Dr. Glickman says he encourages his patients to incorporate similar habits not only into their holiday routine but also into their day-to-day, because they can have such a meaningful impact. “Research is increasingly showing that short walks immediately after a meal deliver metabolic and cardiovascular benefits. For example, one study found that even a 10-minute walk started right after eating lowered two-hour blood glucose levels more effectively than walking later after the meal. Another review noted that 10 to 15 minutes of post-meal walking effectively blunts the post-meal surge in blood sugar and is associated with improved long-term glycemic control.”
HUM Hack: In addition to taking a walk, consider adding HUM’s Best of Berberine to your routine. It’s formulated with 1200 milligrams of pure berberine to support healthy glucose levels, weight management, gut health, and GLP-1 production.
“I Pregame Celebrations With Protein”
If you tend to overdo it with seasonal dishes like gingerbread, pumpkin pie, or your grandma’s famous peppermint bark, try eating something rich in protein before arriving at the festivities so you’re not starving and reaching for whatever makes your mouth water. Zoe Schwartz, ACE, a Brooklyn-based personal trainer and nutrition coach, likes to make her signature protein-packed pumpkin pie smoothie as a satisfying breakfast before heading off to family celebrations.
To whip it up, blend 1 scoop vanilla protein powder, 1/2 a frozen banana, 1/2 heaping cup of pumpkin puree, 1 teaspoon of cinnamon, and 1 cup of unsweetened vanilla almond milk. “The protein powder and the fiber from the pumpkin keep me feeling full. Plus, I am a huge fan of pumpkin pie. Having something satiating that feels seasonal and a bit indulgent helps me prevent the cycle of restriction followed by over-indulgence.”
HUM Hack: If you’re looking to try a new protein powder that’s easy on the stomach, consider HUM Core Strength. It’s a low FODMAP plant-based protein powder with 20 grams of plant protein per serving. The non-bloating formula is easily digestible and helps build lean muscle.
“I Make Alcohol-Free Options More Enticing”
Between office celebrations, ugly Christmas sweater parties, and the actual holidays, there are countless opportunities to consume alcohol during the festive season. That’s why Tony Vacharasanee, NASM, ACSM, of Body Space Fitness in New York City, likes to kick off the season by making a big batch of apple cider. “It started as an experiment to see how I could provide a warm and soothing drink for the holidays about 20 years ago, and I never stopped,” he says. “I take organic apple cider and put it in a slow cooker with cinnamon sticks and a few oranges pierced with cloves. The flavor profile is amazing as the warmth of the cinnamon and cloves start to marry with the oils from the orange and its skin.”
Consider serving something similar at your next holiday get-together in place of a seasonal batch cocktail. Anytime you can give your liver a break by enjoying something non-alcoholic is a health win—plus Vacharasanee says he loves that the aroma and heat element of the drink can help his loved ones unwind. “It’s warm and soothing and helps everyone relax during what can be a potentially stressful time of year,” he says.
Hum Hack: For the occasions you do decide to imbibe, consider popping HUM’s Wing Man supplement. It contains milk thistle, a well-researched herb known for its active compound silymarin, which may help protect liver cells from damage and support regeneration.
“We Go on a Christmas Light Walking Tour”
From professional drive-through displays to holiday-themed light-up decorations at zoos, botanical gardens, and amusement parks, there are countless places to check out holiday decorations. But to keep things active, Vacharasanee opts to get in the spirit of the season on foot.
“Each year since my daughter was born, my family and I go to a different neighborhood that’s known for putting up a lot of decorations. Besides the family bonding component, it provides an opportunity to get out and walk around during a time when we traditionally stay indoors in the northeast, where we live. Taking the kiddo to see the lights is always a heartwarming experience, but from a fitness POV, I definitely score extra points when I carry her. Whether in a carrier or on my shoulders, this provides an extra rucking element for a nice zone two workout.”
HUM Hack: If light tours aren’t your thing, there are loads of other ways to mix festivities with fitness. For example, go skating at a local ice rink that’s playing all the holiday hits, hit a local mountain for a day of tubing or skiing followed by hot cocoa in the lodge, or sign up for a holiday-themed 5K that you can walk or run as a family.
“I Take Time For Rest and Recovery”
If high-impact forms of exercise like running and lifting are part of your regular fitness routine, the holidays provide a good opportunity for your body to rest and recover. This is what Lisa Moskovitz, RD, founder of The NY Nutrition Group, does each year between Black Friday and the New Year. “This might seem contradictory to a ‘healthy’ holiday tradition, but I believe that it’s an incredibly restorative and nourishing ritual. Rest and recovery are often just as critical to overall fitness as exercise. Plus, this gives me more time at home with my loved ones. This doesn’t mean I go into full couch potato mode, but I swap running on the treadmill for light walks around the block with my kids, and instead of heavier weight lifting, I’ll focus more on deep breathing exercises,” Moskovitz says.
Plus, she adds, “The holidays are stressful and time-consuming, especially if you’re hosting or traveling. When your cortisol levels are in flux, intense exercise can further disrupt this delicate stress hormone balance, so it’s the perfect time for a break.”
HUM Hack: Managing the stress of the holidays can be, well, a lot! In addition to prioritizing calming activities like meditation or snuggling up with a good book, consider trying a supplement. HUM’s Big Chill has an adaptogenic formula complete with rhodiola rosea root extract to help the mind and body cope with stress.
“I Become the Family Vegetable Whisperer”
Family recipes and indulgent desserts may be non-negotiables for holiday meals, but that doesn’t mean you can’t serve some nutritious dishes, too. “One of my favorite holiday traditions is becoming the family’s vegetable whisperer,” says Liz Weiss, RDN, the co-author of The GLP-1 Kitchen. “As the registered dietitian in the family, everyone looks to me for the veggie sides at Thanksgiving and Hanukkah. Over the years, two dishes have become mainstays. The first is my lower-sugar sweet potato casserole—a lighter, modern take on the classic—with naturally sweet roasted potatoes and a crunchy pecan and brown sugar topping instead of marshmallows. The second is my Brussels sprouts gratin made with a cream-less creamy sauce using 2% milk thickened with flour.” For the sprouts, Weiss says the magic lies in flavor-enhancing ingredients like prosciutto, garlic, and sherry. “Both dishes strike that balance of being festive, crave-worthy, and comforting while also bringing nutrient-dense ingredients to the table,” she says. “Even my late dad, a devoted meat-and-potatoes guy, looked forward to them every year.”
HUM Hack: Bridge nutrition gaps during the holiday season by munching on produce-forward snacks (think: apples with peanut butter or carrots with hummus) and popping a woman’s multivitamin like HUM Base Control. It has 22 vitamins and minerals, including iron to power your body and mind.
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]]>The post 2026’s Biggest Weight Loss Trend? Building Muscle, Not Losing It 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.
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.
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.”
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]]>The post Weight Loss Trends Over The Holidays: What’s Normal, What’s Not, and What You Can Control appeared first on HUM Nutrition Blog.
]]>Let’s dig into the research and practical takeaways through the lens of weight loss trends.
What’s Not “Normal” (and may signal concern)
Research shows that adults in the United States typically gain roughly 1 to 2 pounds during the holiday season, which spans from mid-November through early January. While that may not sound like much, studies suggest this weight gain often isn’t lost afterward, potentially contributing over time to the rising rates of overweight.
If you’re focused on weight maintenance or weight loss, a few trends are worth flagging as red flags or at least signals to adjust.
- Gains that persist into spring/summer
The issue isn’t so much the immediate gain, but the failure to get back to healthier habits after the holiday season. This can consequently lead to weight gain that persists into the new year. When the extra weight remains, it can contribute to long-term upward drift in body weight. - Disruption of your deficit and habits
For someone actively pursuing weight loss or maintenance, letting the holiday period derail your calorie or protein targets, activity levels, or sleep can throw progress off. Control of these “levers” matters. - Ignoring food quality & hunger cues
Many holiday gatherings center around food, often bringing more calories from treats, alcohol, and rich sauces. This may shift the energy balance significantly – that magnitude of increase can offset a typical calorie deficit quickly.
What You Can Control: 6 Smart Strategies to Stay on Track
If you see meaningful weight gain (well above the 1-2 lb average) or your habits collapse (making loss or maintenance difficult), it’s worth intervening, rather than accepting “holiday gain” as inevitable.
Here are six actionable tips that can help you stay on track this holiday season:
- Prioritize protein
Maintaining your daily protein target is a smart defense: higher protein helps preserve lean mass, supports satiety, and aids recovery from workouts. On days with big meals, aim to “pre-load” protein earlier (e.g., Greek yogurt + fruit or lean eggs) so you’re less likely to overeat later.
- Stay active (even more so)
With increased holiday calories and likely reduced activity (cold weather, social commitments), aim to overshoot your usual activity when possible. For instance, consider adding a post-meal walk or a holiday outing that includes movement (skiing, skating, family walk). Use your step count as a daily anchor even when your routine shifts.
- Manage portions and quality
At holiday meals, make vegetables/lean protein your “first plate” so you buffer hunger and reserve space for more indulgent items. Be mindful of drinks: calories from alcohol or sweet beverages add up. Instead of “all or nothing,” use a strategy of selective indulgence: choose 1-2 smaller portions of the foods you really want, rather than “everything on the plate.”
- Keep your routine as consistent as possible
Routine anchors like meal timing and sleep can help you stay grounded during a season of indulgence and social gatherings. For example, holidays often mean “unstructured eating.” Having a light planned snack before big events (protein + fiber) helps avoid arriving overly hungry. At night, aim for your regular sleep windows. Shortened or poor-quality sleep elevates hunger hormones and may sabotage your appetite control.
- Mental framing: Maintenance as a win
If you’ve been in a calorie deficit for weight loss, recognizing that simply maintaining weight during the holiday is a success is key. During the holiday period, the goal doesn’t necessarily need to be to further weight loss, but preventing excessive gain.
- Post-holiday bounce-back
After the big window ends, return promptly to your standard eating and movement regimen. The quicker you resume good habits, the less the holiday gain (if any) will stick. Use the early January period to re‐set. A review of your food intake, physical activity progress, step count, and sleep patterns is a helpful start.
Final Thoughts on Weight Loss Trends
Holiday periods do present a higher risk for small weight gains. The good news? Those gains are not inevitable, especially if you keep the key levers in your control (protein, activity, sleep, structure). For someone actively pursuing weight maintenance or loss, the goal during the festive season might shift slightly: instead of pushing for large losses, aim to minimize over-eating and preserve your movement routine. A 1-2 lb gain may feel like a setback, but in the context of a year’s effort it is manageable, especially if you have a plan to bounce back.
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]]>The post The Ultimate Winter Cold Hack: Vitamin C 101 appeared first on HUM Nutrition Blog.
]]>
Less sun, more indoor time, and the return of everyone’s least favorite guest (hi, sniffles) — winter can really do a number on your immune system. That’s where vitamin C steps in. It’s your go-to antioxidant for defending against free radicals, supporting your immune system, and helping skin bounce back from environmental stress.
According to immunologist John McDonnell, MD, “Vitamin C is very important for the proper functioning of your immune system.” It supports how immune cells communicate, respond, and recover.
In other words? It helps your body show up and do the most when germs try it.
3 Ways to Sneak Vitamin C Into Your Daily Routine
1. Color = Clues
Start your day with a kiwi-spinach smoothie or grapefruit slices with breakfast. Those bright colors are your Vitamin C cue. Plus, most of them come with skin-loving benefits too.
2. Make Citrus a Meal Staple
Add chopped bell peppers to pasta, toss orange segments into salads, or blend strawberries into Greek yogurt. You don’t need to overthink it. Just add one C-rich food to each meal.
3. Supplement When It Matters Most
Stress, lack of sleep, travel, or cold weather can leave your body a little less protected. That’s when Air Patrol
really shines. It’s not about megadosing, it’s about steady support when your system needs backup.
.Daily Defense in a Capsule: Meet Air Patrol
Think of Air Patrol as your everyday armor, supporting your immune system and skin with clinically tested antioxidant protection.
Here’s what’s inside:
- Esterified Vitamin C + Calcium Ascorbate: A gentle, effective combo that boosts both your innate and adaptive immune response.
- Citrus Bioflavonoid Complex: Derived from lemons and oranges to fight free radicals and increase absorption.
- Bonus: It also helps reduce oxidative stress, aka the internal drama caused by pollution, stress, and toxins.
How to take it: Just 1 capsule a day, with food. Easy. Effective. No guesswork
Recipe Break: The Winter Citrus Glow Bowl
This one hits every mark—immune support, gut health, and skin perks—plus it tastes like a sunny day in a bowl.
Ingredients:
- 1 cup fresh spinach
- ½ cup Greek yogurt or plant-based alt
- 1 kiwi, peeled
- ½ orange, peeled
- 1 tbsp chia seeds
- 1 scoop Core Strength protein (optional but amazing)
- Drizzle of honey
Directions: Blend everything until smooth. Pour into a bowl and top with pumpkin seeds or granola for crunch. Take your Air Patrol with it to complete the morning glow-up.
Bottom Line: Don’t Wait Until You’re Sick
Vitamin C isn’t just a cold-season panic button. It’s your year-round ride-or-die for immune, skin, and lung support. With Air Patrol, smart meals, and small habits, you’re building real resilience, without overthinking it.
And if you do feel a cold coming? You’ve already got a head start.
Vitamin C FAQs
Q: Should I mega-dose Vitamin C when I feel sick?
A: Not really necessary. Clinical evidence shows steady, daily intake is more effective than overdoing it. Think of it like skincare. You’ll get better results with consistency than with one big fix.
Q: I already eat oranges. Do I need Air Patrol?
A: If your diet is C-rich, you’re off to a good start. But Air Patrol goes beyond that with bioflavonoids and buffered C to reduce irritation and increase bioavailability, ideal for the cold season and polluted cities.
Q: Will this prevent colds completely?
A: No supplement can guarantee that, but Vitamin C helps your immune system respond better and faster when something’s going around.
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]]>The post Are Berberine and Fiber the Ultimate GLP-1 Powerhouse Pairing? 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.
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.
“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 post The Cozy Girl’s Guide to Debloating: Teas, Soups, and Spices That Work Like Magic appeared first on HUM Nutrition Blog.
]]>Bloating can sneak up at the most inconvenient times, leaving you uncomfortable and anything but cozy. The good news is you don’t need harsh fixes or fancy remedies to ditch the bloating. A few simple spices, soothing teas, and even nourishing soups can work wonders for your digestion and help you feel light and comfortable again.
What Causes Bloating?
Bloating happens when your digestive system gets sluggish or overwhelmed, leaving you feeling puffy, full, or gassy. Some of the most common culprits include:
- Eating too fast – When you rush through meals, you swallow extra air, which can expand your belly.
- Gas-producing foods – Certain foods like beans, lentils, and cruciferous veggies (e.g., broccoli and cauliflower) contain oligosaccharides, a type of carbohydrate that can cause gas during digestion.
- Hormonal shifts – Fluctuations around your menstrual cycle can slow digestion, making water retention more likely.
- Too little or the wrong kind of fiber – While soluble fiber helps keep things moving smoothly, insoluble fiber or certain fermentable fibers can make bloating worse.
- Dehydration – When your body isn’t getting enough water, digestion slows down, leaving you feeling backed up and bloated.
Spices To Beat The Bloat
Certain spices are known for their gas-relieving and anti-inflammatory properties. These are some of the essential staples you should have in your pantry:
- Fennel: Relaxes the digestive muscles and helps expel trapped gas.
- Ginger: Stimulates digestion, reduces gas, and soothes nausea.
- Peppermint: Calms the gut and eases intestinal cramping.
- Cumin: Promotes enzyme activity for smoother digestion.
- Coriander: Reduces bloating and aids in nutrient absorption.
- Turmeric: An anti-inflammatory powerhouse that also supports bile production.
These spices are versatile in everything from warming teas to comforting soups. They can even be found in wellness supplements like HUMs Flatter Me, which combines fennel, peppermint, and ginger to help combat bloating naturally.
The Tea On Debloating
Tea is one of the coziest and most effective ways to debloat. Many blends combine soothing herbs with warming spices for both comfort and results.
Some of the best debloating teas include:
- Chai (spice-rich and gut-friendly)
- Ginger (stimulates digestion)
- Peppermint (relaxes the gut)
- Chamomile (calming and anti-inflammatory)
- Green tea (light caffeine boost with antioxidants)
- Turmeric tea (reduces inflammation)
Here are two easy, cozy recipes you can make at home:
Ginger and Peppermint Tea
This combination soothes the gut and helps digestion move along.
Ingredients:
- 1 inch fresh ginger root, grated
- 6-8 fresh peppermint leaves
- 1 cup boiling water
- 1 tsp honey (optional, for taste)
Directions:
- In a small pot, bring 1 cup of water to a boil.
- While heating your water, grate your ginger and place it and your peppermint leaves in a tea infuser.
- Once your water is boiling, pour it over the tea infuser.
- Let the infuser seep for five minutes. If you prefer a stronger flavor, remove the peppermint leaves and let the ginger continue to steep for another few minutes.
- Remove the infuser. Add honey to taste (optional).
Chai, Ginger, and Turmeric Tea
This mixture adds warmth and spice while delivering anti-inflammatory benefits.
Ingredients:
- 1 inch fresh ginger root, grated
- ½ teaspoon ground turmeric (or 1 teaspoon freshly grated turmeric root)
- 1 teaspoon chai spice blend (or 1 chai tea bag)
- 1 cup boiling water
- 1 tsp honey or a splash of milk (optional, for taste)
Directions:
- In a small pot, bring 1 cup of water to a boil.
- While your water heats, grate ginger and turmeric and place them in an infuser with the chai spice or tea bag.
- Pour boiling water over the infuser.
- Steep for 5–7 minutes. For a bolder flavor, remove the chai tea bag and let the ginger and turmeric continue steeping for a few more minutes.
- Remove the infuser. Add honey or milk if desired.
Soups That Soothe The Bloat
Soup is another cozy way to support digestion. It’s warm, hydrating, and can deliver debloating spices in every spoonful. Here are two recipes to keep you comfortable and bloat-free:
Spiced Butternut Squash Soup
This recipe is a fall favorite, packed with debloating spices. (The original recipe calls for lentils, but they are omitted here due to high levels of oligosaccharides, which can trigger bloating.)
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
- 4 cups low-sodium vegetable broth
- Salt & pepper to taste
- Optional: swirl of coconut milk or Greek yogurt to serve
Directions:
- Heat olive oil in a large pot. Sauté onion and garlic until fragrant.
- Add spices and toast for 30 seconds.
- Stir in squash and broth. Bring to a boil, then simmer for 25–30 minutes.
- Blend for a smooth texture (or leave chunky). Season to taste.
De-Bloating Veggie Soup
This nourishing soup uses bloat-friendly veggies and spices like turmeric and ginger.
Ingredients:
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1 small onion, diced (optional)
- 2 medium carrots, sliced
- 1 zucchini, sliced into half-moons
- 2 medium tomatoes, chopped (or 1 cup canned diced tomatoes)
- 2 cups fresh spinach
- 4 cups low-sodium vegetable broth (or water + 1 bouillon cube)
- ½ tsp ground turmeric
- ½ tsp ground ginger (or fresh grated)
- Salt and pepper to taste
- Fresh parsley or dill for garnish (optional)
Directions:
- Heat olive oil in a pot over medium heat. Add garlic (and onion if using). Sauté 2–3 minutes.
- Add carrots and zucchini. Cook 5 minutes, stirring occasionally.
- Stir in tomatoes, turmeric, and ginger. Cook 2 minutes.
- Pour in broth. Bring to a boil, then simmer for 15–20 minutes, until carrots are tender.
- Stir in spinach and cook 2 minutes until wilted.
- Season to taste and garnish with herbs.
The Takeaway on How to Debloat, Really
Bloating doesn’t have to cramp your cozy vibe. Using the right spices, teas, and soups can all help you ease digestion, reduce inflammation, and feel comfortable again. Whether you’re winding down with a cup of ginger and peppermint tea or curling up with a bowl of debloating veggie soup, these comforting remedies can help you kick bloating to the curb.
The post The Cozy Girl’s Guide to Debloating: Teas, Soups, and Spices That Work Like Magic appeared first on HUM Nutrition Blog.
]]>The post How To Build a Bloat-Free Morning Routine appeared first on HUM Nutrition Blog.
]]>While you don’t necessarily need a 15-part routine to feel well, there is some validity in having a morning ritual. Because, for better or worse, how we start our morning really dictates how we feel the rest of the day. In fact, some seemingly harmless choices can mean setting the stage for a day of sluggishness and uncomfortable bloating (ugh).
That’s where that morning routine comes into play: It helps us set ourselves up for success, both mentally and physically, and it can be the key to reducing bloating naturally. To determine the absolute best steps for a bloat-free morning routine, we chatted with experts to get their take on strategies, recipes, and supplements to help beat unwanted bloat before it ruins your day.
Lifestyle Tips for a Bloat-Free Morning
Bloat is, of course, quite common. It can be caused by irregular eating patterns, dehydration, high fiber foods (or, not getting enough fiber), stress, or underlying health conditions — the list goes on. That said, there are some things you can do in the morning to help ease your discomfort for the rest of the day. Try some of these expert-backed tips as part of your bloat-free morning routine.
- Hydrate with intention:
“If you’re bloated, it can seem counterintuitive to drink more water, but that’s exactly what you should do!” says Frances Largeman-Roth, RDN, a nutritionist and author. Aim to drink at least a cup of water first thing in the morning — you can even add lemon or cucumber for a little extra anti-inflammatory support, as well.
- Incorporate gentle movement:
Moving your body first thing in the morning is so beneficial for your overall health — and it also has the power to help ease bloating. “Start moving as early as possible to get gas moving; light stretches and poses like ‘wind relief’ can make a big difference,” says Brittany Brown, RD, a registered dietitian and yoga teacher in Nova Scotia, Canada.
What’s more, “exercise promotes gut motility, which means the food in your gut will start to move out if it’s been ‘stuck’ for a few days,” says Largeman-Roth. “And a good sweat sesh will also get rid of excess sodium, so exercise helps fight bloat in a few ways.”
- Eat more mindfully:
We get it, sometimes mornings can feel rushed, but taking the time to slow down and mindfully enjoy your food can make all the difference when it comes to managing bloat. “Take a few minutes for relaxation or mindfulness to support the gut-brain connection,” says Pace.
Something that can help? Try belly breathing, suggests Brown, which can “help relax the digestive tract and chew your food thoroughly to keep the entire process running smoothly.”
- Choose foods wisely:
What you eat matters, as well. The experts recommend sticking to a balanced breakfast, including foods that are low-sodium and contain plenty of fiber (Largeman-Roth suggests 5 to 7 grams of fiber, since this will get your GI system moving, without causing any digestive discomfort).
“Keeping the stomach acidic also helps to improve digestion,” says Brown. “Try lemon water, apple cider vinegar, or fermented foods like kimchi to both support gut bacteria and improve digestion.
It’s also best to avoid carbonated beverages or anything else that tends to irritate your stomach. For instance, Largeman-Roth suggests skipping food and drinks with sugar alcohols (like erythritol) if you know you’re sensitive to them.
Bloat-Reducing Recipes
Want some inspo for the most important meal of the day? In general, it’s best to opt for foods that are high in fiber, protein, and anti-inflammatory ingredients. Here, Alison Richman, MS, RDN, a product innovation and education manager for HUM, shares some bloat-free breakfast recipes:
- Fiber-Packed Green Smoothie: Combining spinach, cucumber, pineapple, mint, chia, and HUM Core Strength Protein is a refreshing way to frontload fiber and hydration while also adding protein for blood sugar balance. Plus, mint and pineapple support digestion by helping to break down foods and reduce gas.
- Anti-Inflammatory Overnight Oats: Mixing rolled oats, chia seeds, almond milk, ginger, blueberries, and cinnamon creates a great combo of fiber and antioxidants to calm inflammation and support regularity.
- Savory Veggie Egg Muffins: Spinach, zucchini, bell pepper, eggs, and turmeric make for a high-protein, veggie-forward option that’s portable and less likely to cause bloat than a heavier carb-based breakfast.
HUM Supplement Routine for Beating Bloat
Of course, one helpful addition to your morning routine is incorporating HUM Nutrition digestion supplements. Richman specifically recommends combining Flatter Me Extra Strength and Gut Instinct. “I like this pairing because it covers two different angles of digestion: Flatter Me XS helps me right in the moment, especially if I’m eating something heavier or more complex, while Gut Instinct is more about long-term balance, keeping my gut flora in check so I feel more consistent overall,” she says.
Flatter Me XS is HUM’s extra-strength digestive enzyme blend, and Richman loves that it helps break down protein, carbs, fiber, and fat. “For me, it’s the supplement that takes the guesswork out of post-meal bloating,” she says.
Gut Instinct, on the other hand, delivers 10 probiotic strains with 25 billion CFU to support the gut microbiome, gut-immune system, and overall digestion.
One more to consider? Celery Juice Fiber Gummies, which feature gut-loving fiber, detox greens, and essential vitamins. “Formulated with clinically tested prebiotic fiber to support regularity and a balanced gut microbiome, plus celery juice powder and chlorophyll to promote natural detox pathways,” says Richman. “With added vitamins A, C, B6, K1, and folate, these gummies give you the benefits of celery juice—minus the juicer.”
Conclusion
There’s no one magical morning step that will transform your day into bloat-free bliss—if you want to see a noticeable difference in how you feel, it all comes down to small, consistent habits.
That said, by starting each morning more mindfully—hydrating, moving your body, eating a nutritious meal, and even incorporating a HUM supplement—you can begin to pave the way for lighter, more energized days ahead.
The post How To Build a Bloat-Free Morning Routine appeared first on HUM Nutrition Blog.
]]>The post Poop Like a Pro: The Surprising Energy Benefits Linked to Your Digestion appeared first on HUM Nutrition Blog.
]]>Gut Health = Energy? Oh, Absolutely!
Here’s the truth: If your digestion is off, your energy will be too. Your gut isn’t just processing last night’s sushi—it’s breaking down food so you can actually absorb nutrients and feel like your hot, energized self.
The kicker? When things aren’t running smoothly (read: bloat, irregularity, sluggish digestion), it messes with everything from your mood to your metabolism.
So, let’s fix that.
Meet Your Digestive Dream Team
Our two clinically backed formulas go beyond “take this and hope for the best”:
Flatter Me Fiber GLP‑1 Booster
This is your go-to if you want to feel full, stay regular, and curb cravings.
- The prebiotic fiber is clinically shown to double GLP-1 (the satiety hormone)
- 18 digestive enzymes break down food and reduce bloat
- Ginger, peppermint leaf & fennel seed soothe digestion and support nutrient absorption.
Plus, it comes in two flavors! Pineapple Passion Fruit & Strawberry Lemon.
To use: Mix 4 tsp with 16 oz of water and sip it with your meal. Bonus: It’s sweet enough to feel like a treat.
Flatter Me
Perfect for fast-acting bloat relief.
- Clinically proven to debloat in 30 minutes
- Reduces bloating by up to 2 inches
- Helps break down all food groups (yes, even that cheese board)
To use: Take 1 capsule with your biggest meal. You’ll feel the difference as early as 30 minutes!
Why Your Gut Might Be the Real Main Character
Here’s how gut health impacts your energy:
- When digestion is slow, your body doesn’t break down or absorb nutrients well…cue the afternoon slump.
- Inflammation in the gut messes with hormone balance, brain fog, and fatigue.
- Being backed up (yep, we said it) can literally weigh you down.
Pooping regularly isn’t just about comfort. It’s really about optimization.
Easy Energy-Boosting Habits to Start Today
1. Start with Fiber + Enzymes
Mix up your Flatter Me Fiber in the morning or with your first big meal. This keeps you fuller, longer, and helps your body actually use what you eat.
2. Don’t Skip the Enzymes
Taco Tuesday? Birthday cake? Bagel Friday? Your digestion will thank you for that Flatter Me capsule. Take it before or during the meal to avoid the post-food slump.
3. Snack Smarter
Avoid the crash by building your snack like a mini meal. Here are some gut- and energy-friendly faves:
- Apple + almond butter + chia seeds = fiber, fat, steady fuel
- Greek yogurt + berries + walnuts = probiotics, protein, crunch
- Carrots + hummus = savory, satisfying, and blood-sugar-friendly
4. Move, But Make It Low-Lift
You don’t need to hit the gym. A 10-minute walk after lunch can boost digestion and energy. Even stretching between Zoom calls counts.
5. Stay on Top of Hydration
Even mild dehydration can cause fatigue and constipation. Add lemon, cucumber, or mix your GLP-1 Booster into your water so it feels more fun than forced.
The Takeaway: Go with Your Gut
No more pushing through the bloat or blaming everything on your calendar. If your energy is off, your gut might be asking for help. Support it with supplements that actually work, like Flatter Me and Flatter Me Fiber GLP‑1 Booster—plus a few intentional daily habits.
You’ll feel the shift. (Pun absolutely intended.)
Your Gut & Poop Q’s, Answered
Q: Do I need both Flatter Me and the GLP-1 Fiber Booster?
Yes, bestie. One handles fast-acting debloat support, the other helps you feel full and poop like a pro. Tag team them for best results.
Q: Will this actually help with energy or just digestion?
It’s all connected! Better digestion = better nutrient absorption = more energy. Plus, no more feeling weighed down or backed up.
Q: What if I forget to take them?
Don’t stress. Just get back on it the next day. Consistency helps, but you don’t have to be perfect to feel a difference.have to be perfect to feel a difference.
The post Poop Like a Pro: The Surprising Energy Benefits Linked to Your Digestion appeared first on HUM Nutrition Blog.
]]>The post Is Your Gut Aging Faster Than You? Doing These 5 Daily Habits May Help Reverse It appeared first on HUM Nutrition Blog.
]]>So, what does it mean when your gut is aging faster than your chronological age?
Let’s Dive In: How to Improve Gut Health
A happy, healthy gut is made up of various factors, including beneficial bacteria, a strong intestinal lining, and healthy immune function. However, bad habits over time can negatively impact the gut. RDN and Welzo medical advisor, Dr. Kezia Joy, explains, “Early signs are more frequent bloating, indigestion, or irregular bowel habits that don’t go away with a balanced diet. These can indicate the gut lining and microbiome aren’t working as efficiently as they ought to be.”
In addition to these, other signs may include:
- Poor absorption of nutrients
- Weakening of the immune system (causing low energy and frequent illness)
- Chronic low-grade inflammation
- Heightened sensitivity to foods (indicating the gut is “under stress beyond what’s normal for someone’s age,” Joy says)
How to Reverse Your Gut’s Aging Process
1. Prioritize a Fiber-Rich Diet
Fiber is the ultimate anti-aging solution when it comes to keeping a healthy gut. “Fiber nourishes healthy bacteria and enables them to produce short-chain fatty acids that promote a healthy gut lining,” Joy explains. “This helps relieve inflammation and keeps the function up to a healthy level over time. A high fiber diet also promotes microbial diversity, which is a key to a resilient gut that can adapt to age-related changes. By improving digestion and nutrient absorption, fiber helps to keep your gut strong and efficient, to keep it “younger” for longer.”
Quick tip: Load up on vegetables, fruits, legumes, and whole grains. A variety of these can offer different types of fibers and polyphenols, both of which gut bacteria thrive on.
2. Limit Processed Foods and Added Sugars
Ultra-processed foods are like kryptonite for your microbiome. Diets high in sugar and refined carbohydrates cause rapid gut aging and, according to Joy, decrease the variety of microorganisms, essential for healthy gut function. “Over time, this imbalance can lead to a breakdown in the gut lining and to accelerated aging. Artificial additives and low fiber diets starve the good bacteria and promote less friendly bacteria to multiply and cause further decline. Excessive consumption of fried foods and unhealthy fats can also fuel inflammation in the digestive system. This leaves the gut more prone to long-term wear and tear.” Research shows that cutting back on processed foods helps preserve microbiome diversity, which is directly tied to longevity and gut resilience. Next time you find yourself reaching for that bag of potato chips or box of cookies as a mid-afternoon snack, try eating a handful of nuts or some Greek yogurt with berries instead.
3. Move Your Body Regularly
Exercise isn’t just beneficial for strengthening your muscles—it’s good for your microbiome, too. Regular movement increases gut motility (how smoothly food passes through your digestive system), helps reduce inflammation, and boosts microbial diversity. And you don’t have to run marathons to see benefits. Simple movements like walking, yoga, resistance training, or even gentle stretching can do the trick. Aim for at least 30 minutes of movement a day to keep your digestion flowing and constipation at bay.
4. Prioritize Sleep and Stress Management
Your gut and brain are in constant connection through the gut-brain axis. When stress and sleepless nights pile up, it disrupts the body’s built-in clock (circadian rhythm), which regulates digestion and microbial function. “When this rhythm is compromised, the gut has a hard time repairing and maintaining itself,” Joy notes. This causes the body to experience bloating, cramping, and an overall imbalance. “Chronic stress also raises cortisol levels, which affect gut motility and the composition of gut bacteria. Over time, this causes a weakening of the gut lining and a slower recovery,” she says.
The best way to protect your gut is by sticking to a consistent sleep schedule, winding down with meditation, and practicing deep breathing. Also, avoid heavy late-night meals so your gut can repair itself while you sleep.
5. Incorporate Fermented Foods or Probiotics
Fermented foods and foods with probiotics are like reinforcements for your microbiome, bringing in beneficial bacteria to crowd out the bad. They can be found naturally in foods like yogurt, kefir, kimchi, sauerkraut, and kombucha. However, if you’re looking for more targeted gut support, HUM’s Flatter Me Plus Pre and Probiotics offers a quick, convenient way to keep your gut youthful-even after hard-to-digest meals. The powerful supplement uses a blend of 18 digestive enzymes, prebiotics, and probiotics to help break down all foods while promoting smoother digestion. Start small and mix up your nutrient sources—different probiotics offer different benefits, and variety is key for microbial diversity.
While gut aging is inevitable, your lifestyle habits ultimately determine whether it ages more quickly or slowly than your chronological age. Making healthy habits each day can reduce bloating and improve bowel movements within the first few weeks. They can also improve immune health and mood stability, leading to a strong connection between the gut and brain, resulting in a healthier physical and mental well-being. Just remember that your gut is in it for the long haul—treat it well each day, and it’ll keep you feeling energized and youthful for years to come.
The post Is Your Gut Aging Faster Than You? Doing These 5 Daily Habits May Help Reverse It appeared first on HUM Nutrition Blog.
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