The Best Supplements to Balance Indulgence: Digestion, Hydration and Skin Health After Late-Night Snacks
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 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 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.
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]]>The post Is *This* Tea Helpful For Weight Loss? 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.
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.
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]]>The post 5 Summer Travel Hacks to Keep Your Digestion and Weight Loss Goals on Track appeared first on HUM Nutrition Blog.
]]>The inner child in us all still lights up at the thought of summer vacation. Yet if you struggle with digestive issues or are on a weight-loss regimen, pangs of anxiety might creep in at the thought of deviating from your usual groove.
We asked registered dietitians for their top tips to keep your digestion and weight goals on track while traveling this summer. (Hint: Preparation and exploration are encouraged in equal measure.)
The 5 Travel Hacks
1. Travel Hack: Plan Your Accommodations Strategically
When you’re in the planning stages, you might want to consider opting for a long-term rental (like an Airbnb or a vacation rental with a kitchen) versus a hotel. In this case, you can better control your food intake since you’re bringing or buying it yourself, says Vicki Koenig, MS, RD, CDN, a dietitian specializing in gut health and diabetes in Hudson Valley, New York.
“If you’re visiting [or staying with] family or friends, check in with the host and offer to bring what you need,” she continues. After all, you don’t want to be stranded with limited choices or feel pressured to deviate from the foods that make you feel good.
2. Travel Hack: Always Pack Snacks
No matter where you go or stay, it’s always a good idea to bring your own healthy snacks. Doing so will help keep your energy levels up throughout the day, keep your hunger cues in check, and avoid feeling the need to buy less nutritious fare once you’ve officially crossed over into the hangry zone.
“Lightweight, easy-to-carry snacks like dried prunes, nuts, and protein bars help to curb hunger, stabilize blood sugar levels, and prevent overeating during long stretches between meals,” says Jessica Strawn MA, RDN, a dietitian specializing in kidney health in Houston, Texas. “As a bonus, prunes support digestion and help prevent constipation, keeping you comfortable throughout your travels.”
Tip: HUM’s Flatter Me Fiber is another worthy add in your suitcase to curb cravings, debloat, and promote digestive regularity while traveling.
Similarly, Strawn advises keeping ginger chews or tea on hand for a smoother travel experience. It’s a tried-and-true natural remedy to soothe stomach discomfort whether from traveling itself, new foods, or time-zone shifts.
3. Travel Hack: Fill Up on Water Throughout the Day
Not only is staying hydrated crucial for your energy and well-being (especially in the summer); it’s also crucial to aid digestion, support weight loss, and reduce cravings for sugary drinks, says Strawn. “During my travels across 17 European countries, mineral water was served with most meals, helping me stay hydrated while avoiding high-calorie beverages like alcohol,” she shares.
On top of opting for water as your beverage at mealtimes, be sure to pack your own reusable water bottle and carry (and refill) it all day long. While plain H2O is the gold standard, Strawn enjoys sparkling mineral water for the extra zhuzh and bubbly satisfaction. (Just be mindful of your intake in case it triggers bloating for you.)
4. Travel Hack: Prepare for Dining Out
Summer vacation often includes dining at restaurants, which can be tricky territory for some folks. If you want to stick as close to your typical regimen as possible, Koenig suggests checking the menus before arriving. “Emphasize leaner protein with a special salad or extra veggies,” she advises. “You can even call ahead to ask about a special order.”
5. Travel Hack: Explore the Local Culinary Scene
While it can be helpful for your digestion and weight alike to keep things within your usual bounds, both dietitians suggest leaning into fresh, new, and local foods while on vacation. “When traveling, embrace local and seasonal foods whether it’s fresh peaches in the Southeast, salmon in the Northwest, gelato in Rome, or jerk chicken by the Caribbean beach,” Strawn shares.
You also don’t have to throw all caution to the wind. “Pair meals with a salad or vegetables to balance flavors, prevent overindulging, and enjoy a nourishing, unforgettable culinary experience,” she continues.
In addition, Koenig suggests hitting the farmer’s market (or independent food shops) wherever your travels take you. “It’s a great way to meet the locals and have access to fresh food,” she shares. An added bonus: “They can also tell you the best hikes in the area to keep your exercise up instead of driving everywhere.”
The Travel Hack Takeaway
While on vacation this summer, allow yourself to strike a balance between routine and newness. The former (by way of planning some basics ahead of time, bringing your own snacks, and investigating the food scene) will help you avoid digestive distress and straying too far from your long-standing health and weight goals. The latter, meanwhile, will let you lean into joy and exploration. After all, sacrifices and regrets don’t have a rightful place in any itinerary.
“Having a vacation means enjoying yourself,” Koenig concludes. “You may not stay on plan 100 percent, but if you plan ahead,” as well as give yourself grace for some wiggle room, “you won’t need to suffer the consequences.”
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]]>Fortunately, a few, easy-to-implement tips (straight from a dietitian) can help you stay on track all summer long. Consider this your complete guide to healthy summer weight management.
5 Tips for Summer Weight Management
The best way to set yourself up for success is to tailor your strategy to your summer itinerary. This means, setting realistic goals that are practical to follow on a daily basis, despite your plans– most of the time. Remember, consistency beats perfection, which can be a helpful reminder when you feel like you’re out of your typical routine.
Need ideas on summer-friendly goals to support weight loss? Here are 5 tips to get you started.
Hit Your Fiber Goal
Think of hitting your fiber goal as the ultimate hack for managing your weight. Instead of focusing on counting calories and grams of protein this summer (which can be tough while you’re out and about), focus on adding fiber to your meals and snacks. This is incredibly easy to do given that many seasonal fruits are loaded with fiber. Think avocado, berries, bananas, and pears – all of which make convenient and tasty additions to your diet.
But why fiber? Getting enough fiber is an important part of a weight loss plan. Fiber can help promote feelings of fullness, which can help you consume less calories, and it can support your body’s elimination of waste by helping to keep you regular.
If you’re on the go, you might also consider mixing in a fiber powder into your water tumbler to help you meet your goal. We recommend HUM’s Flatter Me Fiber GLP-1 Booster, which tastes like strawberry lemonade and delivers 10 grams of dietary fiber.
Get Your Summer Steps In
No weight loss plan is complete without some form of physical activity. However, summer plans can make it challenging to stick to a regular workout regimen. Fortunately, the warmer weather offers up a ton of opportunities for daily movement. For instance, with the sun setting later, you can plan a sunset walk to maximize your step count – bonus points if this is following a meal as this will help optimize your blood sugar levels, helping with cravings and energy.
Other summertime activities that boost movement include:
- Biking
- Hiking
- Swimming
- Sports (tennis, pickleball, etc.)
- Walking at the mall
Don’t forget to wear your SPF and other sunblock measures to keep your skin healthy during peak UV hours.
Practice Mindful Portions
The secret to losing weight while also enjoying your favorite summer foods is portion control. I know, it sounds obvious, but smart portions can be the difference between a calorie deficit or consuming a surplus that reverses your efforts.
Now, healthy portions doesn’t mean that you need to use a food scale at the summer cookout. It simply means that you should familiarize yourself with building a balanced plate that provides enough of each food group to keep you satisfied and on track. You can easily eyeball your portions using your hand as a guide.
Here’s a quick portion guide using just your hand:
- Palm of your hand = 3oz of protein (chicken, turkey, fish, etc.)
- Closed fist = 1 cup carbs (rice, fruit, popcorn, etc.)
- Tip of thumb = 1 oz healthy fats (cheese, dressing, peanut butter)
If you struggle with food cravings or managing your appetite, consider trying HUM’s Flatter Me Fiber GLP-1 Booster, which naturally boosts our GLP-1 hormone to promote feelings of fullness.
Swap Out Frozen Treats
Ice cream, popsicles, milk shakes and juices are among the tastiest ways to beat the summer heat. But unfortunately, their sugar and calorie content can make them less than ideal for supporting weight loss.
The good news is there are many ways to “healthify” your favorite summer treats. For instance, instead of store bought popsicles, try making them at home with fresh fruit instead. We love this Mango Raspberry Popsicle recipe by Jessica Bippen, MS, RD.
Other healthy swaps include eating frozen yogurt instead of ice cream and fresh fruit smoothies instead of milkshakes. You can easily boost their protein content by adding HUM’s Core Strength no-bloat vanilla protein powder.
Don’t Drink Your Calories
Last but not least, one of the simplest ways to stay on track with your weight goals is to be mindful of what you drink. Sugary beverages like soda, sweetened iced teas, and even some cocktails can pack a surprising number of empty calories. Plus, they add up fast without keeping you full.
By minimizing high-calorie drinks, you leave more room in your day for satisfying, nutrient-rich meals (and even the occasional treat). Plus, staying hydrated is especially important in the summer heat, when dehydration can sneak up quickly.
Opt for refreshing, low-calorie options like:
- Still or sparkling water with lemon, lime, or cucumber slices (great for mocktails!)
- Unsweetened iced green or herbal tea
- Homemade agua fresca made with fruit, water, and a splash of lime
Both your body and energy levels will thank you.
Bottom Line on Weight Management
This summer, skip the extremes and embrace a routine that supports your plans, body and goals. Prioritize whole, nutrient-dense foods, hydrate often, and supplement wisely.
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In this article, we will explain what you need to know about GLP-1 and Ozempic, what they are, how they relate, and, more importantly, how they can impact weight goals.
Is GLP-1 the Same as Ozempic?
No, GLP-1 and Ozempic are not the same thing, but they are closely related. GLP-1 is a naturally occurring hormone, while Ozempic is a prescription medication that mimics its effects to help manage type 2 diabetes, and in some cases, obesity.
Differences Between GLP-1 and Ozempic
GLP-1, short for glucagon-like peptide-1, is a hormone released by the intestines in response to eating. While it’s often associated with weight loss, GLP-1 plays several important roles in how the body processes food.
On the other hand, doctors prescribe Ozempic to help manage type 2 diabetes. It belongs to a class of drugs called a GLP-1 agonist and is typically available as an injection. Adults with obesity or those who are overweight with an existing health condition also use Ozempic to support weight management.
Similarities Between GLP-1 and Ozempic
The main similarity is that Ozempic mimics how GLP-1 works in the body.
GLP-1 is released into the bloodstream after your first few bites of food, triggering the release of insulin. This action helps support healthy blood sugar levels. Additionally, GLP-1 slows down the rate of digestion, helping to create feelings of fullness.
As such, increasing GLP-1 levels naturally, often by prioritizing foods containing high amounts of protein and fiber, has become increasingly popular in those looking to manage weight and cravings. Many people also opt for supplements that help stimulate the natural release of GLP-1, like HUM’s Flatter Me Fiber GLP-1 Booster.
Similar to GLP-1, Ozempic injections help to regulate blood sugar by triggering the release of insulin. Ozempic also slows digestion, helping its users to manage their appetite, cravings, and overall calorie intake.
In both cases – whether it’s through promoting the natural release of GLP-1 via diet or supplements, or through Ozempic injections, people can expect to feel differences in their appetite.
Is GLP-1 the Same as Ozempic: Conclusion
In summary, GLP-1 is not the same as Ozempic. However, they are closely connected – GLP-1 is a naturally occurring hormone, and Ozempic is a medication that mimics its effects to manage type 2 diabetes and obesity. As a result, both work to balance blood sugar, slow digestion, and promote feelings of fullness.
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The good news? With the right supplements, you can combat bloating for a healthy gut. HUM’s Flatter Me family is designed to tackle bloating at its source, while Best of Berberine supports metabolism and blood sugar balance for better weight management. In this article, we’ll break down the causes of bloating, how it ties into weight loss, and the best supplements to keep your digestion on track—so you can feel as good as you look.
Understanding Bloating
What Is Bloating?
Bloating is that uncomfortable, swollen feeling in your stomach that can make you look and feel heavier than you are. It happens when your digestive system struggles to break down food properly, leading to excess gas, water retention, or slow movement of food through the gut.
When you’re bloated, your stomach might feel tight, full, or even painful. Some people describe it as feeling like their belly has expanded like a balloon, making clothes feel snugger than usual. You might also experience gassiness, burping, or a heavy sensation, especially after eating. While bloating is usually temporary, it can be frustrating—especially since it can stem from so many different factors.
Common Causes of Bloating
Bloating can be caused by a variety of factors, including:
- Indigestion – Poor digestion can cause food to ferment in the gut, leading to gas buildup.
- Hormonal Changes – Fluctuations during the menstrual cycle can cause water retention and bloating.
- Food Sensitivities – Dairy, gluten, and high-sodium foods can trigger bloating.
- Stress – Anxiety and stress impact gut function, leading to bloating.
- Gut Imbalance – An imbalance in gut bacteria can contribute to poor digestion and bloating.
The Link Between Bloating and Weight Management
While bloating itself doesn’t equal weight gain, chronic bloating can drastically hinder weight loss efforts. When digestion is inefficient, the body struggles to absorb nutrients and eliminate waste properly. Additionally, hormonal imbalances linked to bloating can make weight management more challenging.
The Role of Supplements in Reducing Bloating and Supporting Weight Management
While lifestyle adjustments like a balanced diet and regular exercise are crucial, supplements provide targeted support to reduce or eliminate the problem. Digestive enzymes, probiotics, and blood sugar-balancing compounds help optimize gut health, reduce bloating, and aid metabolism.
When it comes to supplements, opting for ones with scientifically backed ingredients can make a significant difference in your results. HUM’s Flatter Me family and Best of Berberine use research-driven ingredients to optimize digestion, enhance gut health, and support weight management. These supplements not only target key aspects of digestive health but are also formulated to work together with a balanced diet and regular exercise for maximum effectiveness.
HUM Nutrition’s Flatter Me Supplements
Flatter Me: The Digestive Aid Blend
Flatter Me is HUM’s signature digestive enzyme blend designed to support digestion and reduce bloating. It contains bromelain and papain, which help break down proteins for easier digestion, while ginger and fennel help soothe the digestive tract and prevent gas buildup. Key enzymes like protease, lipase, and amylase also break down proteins, fats, and carbohydrates, ensuring that nutrients are properly absorbed while minimizing any bloating and discomfort in the digestive system.
Benefits:
- Reduces bloating and gas.
- Enhances digestion for better nutrient absorption.
- Helps prevent post-meal discomfort.
Flatter Me Plus: Probiotic-Enhanced Support
HUM’s Flatter Me Plus uses its original formula and adds a strain of probiotics like Lactobacillus and Bifidobacterium. Together, the formula works to maintain a balanced gut microbiome, enhancing nutrient absorption and promoting regularity.
Benefits:
- Supports gut flora balance for long-term digestive health.
- Reduces bloating and promotes smoother digestion.
- Supports weight management through improved metabolism.
Flatter Me Fiber GLP-1 Booster: Hormonal Balance and Appetite Control
HUM’s Flatter Me Fiber formula with a GLP-1 booster includes a prebiotic fiber to support gut health and promote feelings of fullness. It works by stimulating GLP-1, a hormone involved in appetite regulation and blood sugar balance. By enhancing GLP-1 activity, this supplement helps slow digestion, keeping you fuller for longer and reducing cravings. It also supports metabolic health by promoting stable blood sugar levels, which can help prevent energy crashes and overeating throughout the day.
Benefits:
- Helps control appetite and cravings.
- Supports digestive health with prebiotic fiber.
- Aids in regulating blood sugar for steady energy levels.
Best of Berberine: A Powerful Supplement for Weight Loss and Gut Health
Berberine is a natural plant compound known for its ability to support metabolism and GLP-1 production, regulate blood sugar, and improve overall gut health. HUM’s Best of Berberine is a supplemental blend that uses pure berberine and Bioperine (a black pepper extract), which activates AMPK (adenosine monophosphate-activated protein kinase), effectively playing a role in energy production, fat-burning, and blood sugar control.
How Best of Berberine Works
- Balances Blood Sugar – Helps reduce insulin resistance, preventing blood sugar spikes and crashes.
- Supports Gut Health – Has antimicrobial properties that promote a balanced microbiome.
- Boosts Metabolism – Activates AMPK, an enzyme that enhances fat burning and helps support weight loss
Why Berberine and Flatter Me Fiber Work Differently for Weight Management
While Flatter Me Fiber GLP-1 Booster aids weight management by increasing satiety and stabilizing blood sugar levels, Best of Berberine works by improving insulin sensitivity and enhancing metabolic function. Flatter Me Fiber also supports digestion by providing prebiotic fiber that helps regulate appetite and slow the absorption of carbohydrates. However, berberine activates AMPK, the body’s metabolic switch, encouraging fat-burning and better glucose utilization.
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When used together, these supplements create a synergistic effect, addressing both the hormonal and metabolic aspects of weight management. Flatter Me Fiber keeps you fuller for longer and prevents blood sugar spikes, while Best of Berberine optimizes how your body processes and stores energy. This combination not only supports digestion and gut health but also makes it easier to maintain a healthy weight and sustain balanced energy levels throughout the day.
Combining the Right Supplements with a Healthy Lifestyle
Managing bloating and supporting weight loss can often feel like a balancing act, but with a few simple strategies, you can achieve a healthier digestive system and improve your overall well-being. Here are some key tips to help you reduce bloating while working toward your weight loss goals.
- Eat Mindfully
Chewing your food slowly and thoroughly can help improve digestion, which allows your body to absorb nutrients more efficiently and avoid bloating. Overeating can stretch the stomach, leading to digestive discomfort, so it’s essential to practice mindful eating and listen to your body’s hunger cues to better prevent bloating.
- Stay Hydrated
Drinking enough water throughout the day not only aids digestion but also helps flush out excess sodium from your body, which can contribute to bloating. Staying hydrated also supports your metabolism and overall health, making it easier for your body to regulate weight and prevent water retention.
- Limit Trigger Foods
Certain foods, like processed foods, carbonated drinks, and dairy, can cause gas, bloating, and discomfort, especially if you have food sensitivities. Limiting these trigger foods can help reduce your chances of bloating and improve your digestive health.
- Exercise Regularly
Regular physical activity, even something as simple as walking or yoga, can stimulate digestion and help move food through your system more efficiently. It also promotes the release of endorphins, reducing stress that may contribute to bloating. Aim for at least 150 minutes of exercise each week to support healthy digestion and weight management.
- Use Supplements Consistently
Supplements like Flatter Me, Flatter Me Fiber, and Best of Berberine can enhance digestive function and support healthy gut flora. Regular use of these supplements, alongside a balanced diet, can help maintain regular bowel movements, reduce bloating, and maximize your weight loss efforts.
FAQs
What causes the stomach to bloat?
Common causes include indigestion, food intolerances (dairy, gluten), hormonal fluctuations, stress, and gut bacteria imbalances can all cause the stomach to bloat.
What relieves bloating fast?
If you are experiencing bloating, try drinking warm water, taking digestive enzymes (Flatter Me), or even light exercise to provide immediate relief. Soft movements like stretching, yoga, or taking a light walk can help reduce bloating symptoms.
How to stop your stomach from bloating?
Bloating may not always be 100% avoidable, but there are certain steps you can take to minimize the effects. Try mindful eating, avoiding trigger foods, and staying well-hydrated throughout the day. Also, using supplements like Flatter Me regularly can help prevent bloating over time.
Why is my stomach so bloated and uncomfortable?
Bloating may be caused by digestive issues, food sensitivities, hormonal changes, or stress. If it becomes persistent, consider making lifestyle changes and taking supportive supplements like HUM’s Flatter Me and Best of Berberine to combat bloating and support overall gut health.
Bloating can be an uncomfortable and frustrating experience, but with the right approach, it can be managed effectively. HUM’s Flatter Me family supports digestion and reduces bloating, while Best of Berberine helps regulate blood sugar and metabolism for weight management. By combining these supplements with a healthy diet and lifestyle, you can achieve better digestion, reduced bloating, and improved weight management. If bloating or digestive issues persist, consult a healthcare provider to rule out underlying concerns.
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These foods are often high in salt and fat, which can lead to poor digestion and discomfort, such as bloating or acid reflux, explains naturopathic doctor and clinical nutritionist David Friedman, ND, DC. “The high sodium content can also cause dehydration, as the body retains water to balance the salt levels,” he says. “Additionally, consuming heavy, greasy foods before bed might affect skin health by increasing oil production, which can lead to breakouts.”
That’s where the right support comes in to help your body bounce back and keep you feeling your best. By supporting digestion, replenishing hydration and keeping your skin glowing, you can enjoy your favorite indulgences without feeling like you need a total reset the next day. How?
In this guide, we’re breaking down the best supplements to help your body recover after a night of snacking. Whether you’re looking to beat the bloat, stay hydrated or keep your skin fresh, these targeted solutions have you covered:
The Supplement Guide to Balance Indulgence
Flatter Me – A digestive enzyme blend that helps break down food efficiently and supports bloating relief.
Fiber GLP-1 Booster – A gut-friendly fiber supplement that supports digestion, satiety, and regularity.
Hyaluronic Glow Gummies – A hydration-boosting supplement packed with hyaluronic acid and vitamin C for skin that stays plump and radiant.
So go ahead—enjoy that occasional 2 AM snack. Here’s a look at how—with the right support—your digestion, hydration and skin health can stay on track, no matter what cravings come your way.
Supporting Digestion After a Late-Night Meal
Many of the indulgent foods we crave can be tough on digestion, often leading to bloating or even acid reflux—when stomach contents flow back into the esophagus, causing discomfort and irritation. Luckily, proper digestion helps prevent these issues, ensuring nutrients are absorbed efficiently explains Dr. Friedman.
What’s more: supporting digestion can even help improve sleep quality, since your body isn’t working overtime to process the food. Research has found that eating right before bed can negatively impact circadian rhythms which can then in turn have a negative impact on our digestive function over time, explains functional dietitian Jenna Volpe, RDN, LD, CLT.
This study also found that resistant starch (a type of fiber-like carbohydrate) increases GLP-1, a hormone that helps control appetite and digestion, more than digestible starch (which breaks down quickly for energy). People who ate resistant starch felt fuller for longer and had reduced hunger, likely due to slower digestion and steadier blood sugar levels. This suggests that choosing resistant starch sources—like oats, beans and cooked-and-cooled potatoes—may help support appetite control and metabolic health.
HUM Nutrition’s Flatter Me Fiber GLP-1 Booster is another great option—it’s designed to support digestion and help manage appetite and features a clinically backed prebiotic fiber aimed at naturally enhancing levels of GLP-1 (glucagon-like peptide-1).
Hydration and Skin Health
When you wake up and your skin is looking puffy, dehydrated and dull, it very well may be linked to late-night eating—especially when it involves salty, sugary or processed foods. At night, digestion naturally slows, and our liver focuses on cell regeneration between 10 PM and 6 AM, explains Volpe. However, when we eat a large meal before bed, the liver—being a key digestive organ—has to shift its energy toward producing bile and processing food instead of repairing and rejuvenating cells. This, she notes, can disrupt the body’s overnight recovery process, affecting everything from digestion to overall well-being.
“Puffiness and fluid retention can also be indicative of lymphatic drainage stagnation from an overburdened detoxification system, and/or from excessive intake of sodium (from salt) or even from excessive carbohydrate intake which, via cellular osmosis, can promote fluid retention and puffiness,” Volpe adds. Inflammation can also lead us to hold onto a few pounds of extra fluid at a cellular level, and late-night snacks can sometimes have a pro-inflammatory effect on our body depending on what we’re eating and how much”
How Supplements Fit Into a Balanced Routine
Indulging in your favorite late-night snacks doesn’t have to throw off your digestion, hydration or skin health. By strategically adding key supplements to your routine, you can help your body recover faster and feel more balanced. Here’s how to make them work for you:
Take your supplements at the right time
Believe it or not, but timing can make or break the effectiveness of certain supplements. Digestive enzymes, like Flatter Me, are best taken just before or with a meal to aid digestion, according to Friedman, while a Fiber GLP-1 Booster is best taken first thing in the morning so that it helps support the gut as well as satiety after a night of indulgence. The fiber helps regulate digestion, keeping things moving, he notes.
Hydrate, hydrate, hydrate!
In order to make your supplements work their hardest for you, it’s important to work your hardest for them—by establishing healthy habits that amplify their effects. Be sure to drink plenty of water during the day to stay hydrated, which helps your body process food and maintain healthy skin. “Hydration is key to digestion, as water helps move food through the digestive system and keeps your skin looking fresh and plump,” says Kiera Lane, NMD, MSAc, LAc, Dipl Ac., director of Arizona Natural Medicine.
Eat frequently throughout the day
She also recommends spreading out your food intake throughout the day with smaller, balanced meals that include a good mix of fiber, healthy fats and protein. “This helps with digestion and keeps your skin nourished without causing spikes in blood sugar that can lead to breakouts,” she adds. “Eating plenty of fiber-rich foods—like leafy greens, fruits and whole grains—helps keep digestion on track, preventing bloating and constipation. It also supports skin health by reducing inflammation and aiding the body’s natural detoxification process.”
FAQs
Can I take supplements every night after indulgence?
While it’s safe to take these supplements daily, it’s always a good idea to talk to your health care provider to make sure that there are no contraindications with any medications you might be taking or health conditions you might have. It’s also best to use certain supplements like Flatter Me strategically rather than as a nightly habit. Dr. Friedman points out that digestive enzymes can be taken as needed with heavier meals to support digestion and reduce bloating. Fiber GLP-1 Booster works best when used consistently to promote regularity and satiety, while Hyaluronic Glow Gummies can be taken daily to support hydration and skin health. If late-night indulgences are frequent, Volpe recommends focusing on a balanced diet, hydration, and overall gut health will help your body recover more effectively in the long run. Always follow dosage recommendations and listen to your body!
Are these supplements effective for long-term skin health?
While these supplements can support long-term skin health, Volpe points out that they tend to work best as part of a consistent routine rather than a quick fix.
Do these supplements work for all types of indulgence (e.g., junk food vs. alcohol)?
These supplements can support your body after various types of indulgence, but their effectiveness depends on what you’ve consumed. Flatter Me (Digestive Enzymes) are best for heavy, greasy or processed foods (like pizza, fried foods, or dairy), since they help break down food efficiently, reducing bloating and digestive discomfort. Fiber GLP-1 Booster supports digestion, making it beneficial after sugary or carb-heavy indulgences by promoting satiety. Hyaluronic glow gummies are more ideal for hydration recovery, especially after salty foods or alcohol, which can dehydrate the skin and body.
How soon will I notice a difference in digestion and skin health?
Volpe points out that the timeline for noticeable results varies based on the supplement and individual factors like diet, hydration and overall gut health. Flatter Me’s digestive enzymes will likely start working fast—within a meal—noticeably reducing bloat and discomfort, while skin health gummies will take a few days and even weeks for maximum improvement.
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