GLP-1 + Lifestyle: The Powerful Duo No One’s Talking About for Long-Term Weight Success
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.
Build Your Supplement Routine
Take The HUM Quiz
The post Are Berberine and Fiber the Ultimate GLP-1 Powerhouse Pairing? appeared first on HUM Nutrition Blog.
]]>The post Microdosing GLP-1s: The New Frontier in Weight Management and Metabolic Health? appeared first on HUM Nutrition Blog.
]]>Instead of the full clinical doses typically prescribed for diabetes or obesity, microdosing uses smaller, more gradual doses to support metabolism, appetite regulation, and hormone balance — with fewer side effects. But does it really work, and what should you know before trying it? Here’s what Sarah and Walter unpack in this insightful episode.
What Are GLP-1s and How Do They Work?
GLP-1s, or glucagon-like peptide-1 receptor agonists, mimic a natural hormone your body produces after eating. They help regulate blood sugar, slow digestion, and signal fullness to the brain. Traditionally used to treat type 2 diabetes, these medications have recently become a cornerstone of modern weight management.
As Sarah explains, “GLP-1s help your body become more efficient with glucose and insulin. But the way they influence appetite — that’s where many people see such dramatic results.”
However, with rising demand and high costs, many are exploring whether smaller, microdosed amounts can deliver benefits without the intense side effects often associated with standard dosing.
The Rise of Microdosing GLP-1s
Microdosing is not new — it’s been seen in the worlds of psychedelics, hormones, and supplements. But bringing that approach into the GLP-1 conversation is a sign that people are looking for sustainable, long-term wellness strategies rather than quick fixes.
In the episode, Walter asks: “Can we still get results if we start low and go slow?” Sarah’s answer is rooted in data and experience: “Microdosing may help individuals build tolerance, reduce nausea, and create a smoother experience overall. It’s about tuning into your body rather than overpowering it.”
The pair discuss how microdosing might be a bridge between lifestyle and medication — allowing people to pair science-backed pharmaceuticals with nutrition, movement, and gut health practices that reinforce metabolic balance.
The Nutrition Connection
As a registered dietitian, Sarah emphasizes that GLP-1s aren’t a magic bullet. “The medication changes how your hunger hormones behave, but your body still needs nourishment, protein, and fiber to support metabolism.”
She offers practical tips for those considering or currently using GLP-1s:
- Prioritize high-protein meals to maintain lean muscle mass.
- Include fiber-rich foods to support gut health and keep digestion regular.
- Stay hydrated — GLP-1s can reduce appetite so much that people forget to drink enough water.
- Focus on mindful eating to rebuild a positive relationship with food.
Walter adds that these conversations matter because the GLP-1 landscape is evolving fast — from clinical obesity treatment to more nuanced, personalized wellness strategies.
Key Takeaways
By the end of the episode, listeners gain a clear understanding of:
- What GLP-1s are and how they impact metabolism
- The science and potential benefits of microdosing GLP-1s
- Why lifestyle and nutrition are essential for lasting results
- How to discuss dosing strategies safely with a medical professional
Sarah and Walter also touch on broader questions around accessibility, ethics, and sustainability — making this a must-listen for anyone navigating the intersection of wellness, science, and innovation.
Listen to the Full Episode
Curious to learn more about microdosing GLP-1s and how they fit into a holistic health approach?
Tune in to Well Yes wherever you get your podcasts — and join Walter and Sarah as they explore the future of metabolic wellness, one dose at a time.
The post Microdosing GLP-1s: The New Frontier in Weight Management and Metabolic Health? appeared first on HUM Nutrition Blog.
]]>The post The Great GLP-1 Plateau: Why You’ve Stopped Losing Weight and What to Do About It appeared first on HUM Nutrition Blog.
]]>
If you’re taking Ozempic or Wegovy, you may already know that the semaglutide injections belong to the class of medications called GLP-1 receptor agonists. They aid weight loss by mimicking the glucagon-like peptide-1 (GLP-1) hormone, which regulates blood sugar levels and blunts appetite. Once a closely guarded secret among celebrities and the ultra-wealthy, these drugs have become widely accessible in recent years, driving a surge in popularity among those looking to drop pounds.
While GLP-1s do make slimming down easier, that doesn’t mean the journey to your goal weight won’t have any bumps in the road. Even with a prescription, it’s common to experience plateaus. This can be frustrating—especially if you’ve become accustomed to seeing results week after week. But it’s also very common, and stalling out is in no way a sign you’re doing anything wrong.
“Very few people will see a perfectly steady, linear decrease in weight over time,” says Michael L. Glickman, MD, an obesity medicine physician and owner of Revolution Medicine, Health, and Fitness. In other words, it’s all part of the process, and thankfully, according to Dr. Glickman and the other weight loss expert we spoke with, there are steps you can take to start losing again. Here’s why GLP-1 weight loss plateaus happen, and how to move past them.
Recognizing Signs of a Weight Loss Plateau
If you’ve been stepping on the scale consistently only to see the same number staring back up at you, there’s a good chance you could be experiencing a plateau, says Amy Shapiro, MS, RD, the founder of Manhattan-based dietetics practice Real Nutrition. “A weight loss plateau is simply when weight stops changing—or changes very little—despite continuing the same diet, physical activity, or medication,” she says.
Dr. Glickman notes that a true plateau occurs when someone remains at the same weight for several months. “It is important first to rule out normal fluctuations in weight that occur from water retention, hormone changes, waste elimination, and sleep disruption, he explains.
To determine if you’re dealing with an actual plateau—not just stalling out due to having your period, for example—record your weight each day. “To get the most accurate reading, check your weight first thing in the morning after emptying your bowels and bladder,” Dr. Glickman suggests. If your weight remains unchanged for more than a month, you may need to shake things up to get the scale moving again.
What’s Causing Your Weight Loss Plateau?
There are countless reasons your weight may stall while taking a medication like Ozempic or Wegovy, but Dr. Glickman and Shapiro say these are the main culprits.
Your Hunger Hormones Have Wised Up
The GLP-1 hormone is one of eight hormones that play a role in hunger and weight regulation. Specifically, GLP-1 helps regulate blood sugar, slows stomach emptying, and increases feelings of fullness. GLP-1 agonist medications mimic these effects to fuel weight loss.
While Dr. Glickman notes that this works for a while (a little over a year, on average), the fact is that seven other hormones play a role in hunger and weight regulation, and they’re hardwired to prevent starvation. “Even if GLP-1 lowers some hunger cues, other hormones and mechanisms can still drive appetite and energy conservation,” Shapiro explains. So at some point or another, they’ll wise up, realize that you’ve been consuming fewer calories, and signal your body to make biological changes to help you keep from losing more weight.
Put another way, your metabolism adapts. Unfortunately, this can happen even if you haven’t yet hit your goal weight or a weight that is optimal for your health.
Your Lifestyle Doesn’t Support Weight Loss
Relying solely on medications to trim down doesn’t support sustained weight loss. Shapiro notes that plateaus are more likely among those who aren’t making lifestyle changes, with muscle-building physical activity among the most vital. That’s because the more muscle you have, the more calories your body will burn at rest. On the flip side, when you lose muscle—something that’s more likely to occur with rapid weight loss—your metabolism can take a nosedive, halting your progress. “Those who preserve their skeletal muscle—or better yet, add muscle—while losing fat will see less of a reduction in their basal metabolic rate than those who lose muscle,” Dr. Glickman says.
Poor sleep quality, high levels of stress, and regularly consuming alcohol are other lifestyle factors that can stall your progress due to their effects on hunger hormones like ghrelin and leptin. Alcohol can also intensify the gastrointestinal side effects of GLP-1 medications, including nausea and acid reflux. Regularly dealing with these symptoms could delay a dosage increase—and, in turn, lead to a plateau, Dr. Glickman says.
Overcoming GLP-1 Weight Loss Plateaus
So now that you understand why you may not be losing weight, you’re probably wondering what you can do about it. Both Shapiro and Dr. Glickman say a good place to start is with modifiable lifestyle factors such as sleep, nutrition, and physical activity. “It’s a common misconception that all you have to do is take the drug to see results. While that may work for a while, that won’t fuel long-term success. That’s where lifestyle modifications come in,” Shapiro says. From there, if you’re still not seeing a change, it could be worth reviewing your medications with your doctor—both your GLP-1 and any others you may be taking.
Regularly Challenge—and Feed—Your Muscles
Taking a GLP-1 doesn’t mean you can skip the gym. Doing so will only stall your progress. Studies show that people taking GLP-1s who regularly break a sweat lose more weight than those who don’t, and also tend to keep the weight off more effectively. That’s because working out helps build muscle, which will help your body burn more calories as you go about your day.
While any type of physical activity is beneficial, when it comes to preserving and building muscle, resistance training is king. “It helps preserve lean mass during weight loss, which helps to keep your metabolism high and allows for further fat loss without losing muscle mass,” Shapiro explains. Both Dr. Glickman and Shapiro recommend full-body heavy weight training 2 to 3 times a week for optimal results.
Fueling your muscles is equally as important, Shapiro notes. “Building muscle through regular strength training helps maintain metabolism as weight drops, while prioritizing adequate protein intake supports lean mass and satiety,” she says. Both Dr. Glickman and Shapiro recommend consuming 1.2 to 1.5 grams per kilogram of body weight per day, spread across meals and snacks. “This will help you feel full and support healthy blood sugar levels,” explains Dr. Glickman.
In practice, this means a 150-pound person should consume 82 to 102 grams of protein per day from whole foods such as meat, seafood, eggs, dairy products, tofu, and legumes. If you find it tricky to hit your daily goal, a protein powder like HUM Core Strength can help. (It has 20 grams of plant protein per serving.)
Focus on Fiber and Hydration, Too
Protein often gets all the attention when it comes to weight loss, but Shapiro emphasizes that staying hydrated and getting enough daily fiber are just as crucial. These habits, she explains, support sustainable fat loss and help minimize the duration of plateaus.
Drinking water throughout the day helps with this by supporting digestion, giving you the energy to work out, and crowding out other beverages that could make it harder to overcome your plateau, like alcohol and sugary drinks, Dr. Glickman and Shapiro explain. The Academy of Nutrition and Dietetics recommends that women drink about nine cups of water per day. Still, if you’re particularly active or tend to get thirsty easily, you may benefit from more, so definitely listen to your body.
When it comes to fiber, both Dr. Glickman and Shapiro recommend getting at least 25 grams daily, primarily from whole foods like those listed below.
- Raspberries: 1 cup, 8 grams
- Apple, with skin: 1 medium, 4.5 grams
- Broccoli: 1 cup, 5 grams
- Potato, with skin: 1 medium, 4 grams
- Spaghetti, whole-wheat: 1 cup, 6 grams
- Brown rice: 1 cup, 3.5 grams
- Almonds: 1 ounce (about 23 nuts), 3.5 grams
If you find it challenging to hit your daily fiber goals through whole foods alone, consider a supplement like HUM’S Flatter Me Fiber GLP1 Booster. It has 9 grams of fiber in each 4-teaspoon serving.
Don’t Forget about Sleep and Stress Management
“Sleeping poorly and being stressed out can limit the body’s ability to lose weight,” Shapiro says. “A lack of rest often leads to an imbalance in hunger hormones, which stimulates appetite and encourages fat storage. Plus, if you’re tired, you don’t have the energy to exercise as much as you want to.”
That’s why she stresses the importance of mind-body practices such as meditation, yoga, and breathwork, which can aid relaxation and sleep quality, as well as getting at least seven hours of shut-eye every night.
If you struggle to fall and stay asleep, a supplement like HUM Beauty zzZz can help. It combines melatonin, vitamin B6, and calcium to enhance sleep quality, regulate the circadian rhythm, and promote restful sleep.
Ask Your Doctor If You Should Change Medications
If you’re hitting the weight room a few times a week, chomping down on a fiber- and protein-rich salad for lunch every afternoon, and logging solid sleep each night and still not seeing the scale dip, it’s time to have a chat with your doctor. “Increasing the dose of GLP-1 may be the next step,” Dr. Glickman says. They might also consider switching you to a stronger drug like tirzepatide. While GLP-1 agonists mimic just one hormone, tirzepatides, such as Zepbound and Mounjaro, mimic two—GLP-1 and gastric inhibitory polypeptide (GIP)—which can help overcome plateaus.
Your physician can also review any other medications you’re currently taking to consider if they may be slowing your progress. “For instance, there are many common medications that have weight-promoting side effects. If one of your regular medications is causing weight gain or slowing your weight loss efforts, your doctor may be able to switch you to something else,” Dr. Glickman says.
Scale-Related Wins Are Only Part of the Story
It’s all too easy to get caught up in the weight loss wins that show up on the scale and overlook the ones that don’t. But a shift in mindset may just be what you need when dealing with a plateau. “It can help to focus on other markers of health to stay positive,” Dr. Glickman points out. For example, if important biomarkers such as waist circumference, blood pressure, and heart rate are improving, that’s proof that your GLP-1 journey is working, he says. “Remember, losing just 5 to 10% of your body weight can significantly improve many aspects of your health.”
It can also be encouraging to look at other “non-scale wins”, as Shapiro refers to them, such as your clothing fitting better or being able to climb stairs more easily. “These things can provide insight into positive cardiovascular and body composition benefits, even if the number on the scale isn’t moving much,” Dr. Glickman says.
Hitting a plateau—while taking a GLP-1, or not—is a normal physiological response, not proof the treatment stopped working, Shapiro stresses. So the best thing to do is to stay the course—don’t throw in the towel or stop taking your medication without first speaking with your doctor—even if you’re just maintaining your current weight. Remember: Experiencing some weight loss is better than none at all if you are seeing improvements to your overall health.
Build Your Supplement Routine
Take The HUM Quiz
The post The Great GLP-1 Plateau: Why You’ve Stopped Losing Weight and What to Do About It appeared first on HUM Nutrition Blog.
]]>The post Can Yerba Mate Really Curb Your Appetite and Help You Slim Down? appeared first on HUM Nutrition Blog.
]]>This traditional drink, which is brewed and shared with company in many South American countries, has no shortage of purported benefits for your weight, metabolic health, and more. But how well do they check out?
Keep reading to discover more, as informed by medical experts and research to date.
7 Yerba Mate Benefits
1. It May Help You Lose Weight
“Drinking yerba mate may boost the body’s GLP-1 activity through its caffeine, polyphenol, and saponin content. This can support healthy blood sugar levels, slow down digestion, and reduce hunger,” says Simran Malhotra, MD, DipABLM, CHWC, founder of Wellness By LifestyleMD in Bethesda, Maryland.
Simply put, a key benefit of yerba mate lies in its potential for appetite control and weight loss. Dr. Malhotra adds that the beverage could be a good option for those who follow time-restricted eating or intermittent fasting.
Note: In this area, most studies to date have been small or in animals, so more long-term research in human subjects is needed.
2. It May Lower Body Fat
Per a recent study, participants who drank three cups of yerba mate a day over eight weeks experienced a decrease in body fat. (Also worth noting: Their levels of ghrelin, a hunger hormone, significantly decreased during this period.)
3. It May Lower Cardiovascular Risk
Some studies suggest that yerba mate can boost HDL (aka good) cholesterol and lower LDL (aka bad) cholesterol, total cholesterol, and triglycerides—in turn, potentially lowering cardiovascular risk in both healthy and moderately at-risk populations.
4. It May Boost Brain Health
Courtesy of caffeine and theobromine (a similar plant-based stimulant), yerba mate can boost alertness and mental clarity, says Dr. Malhotra.
Moreover, research has shown an inverse observational relationship between yerba mate consumption and Parkinson’s disease, underscoring its likely protective mechanisms for long-term brain health.
5. It May Improve Your Mood and Mental Health
Per Dr. Malhotra, yerba mate’s antioxidants—including theobromine, polyphenols, and chlorogenic acid—can help improve your mood with consistent intake.
Moreover, consumption is also associated with a possible decrease in anxiety-type behaviors, says certified lifestyle medicine specialist Jennifer L. Armendariz, RN, FNP-C, AOCNP.
6. It May Improve Energy and Endurance
Similar to other caffeinated, antioxidant-rich beverages like coffee and green tea, yerba mate has the ability to boost energy, physical performance, and muscle endurance, Dr. Malhotra continues.
7. It May Enhance Post-Exercise Recovery
It turns out that yerba mate may lend a helping hand after your workouts, too. A small study found that men who consumed one gram of yerba mate three times daily improved the rate of strength recovery following eccentric exercise. (“Some examples of these types of exercises include squats, push-ups, and step-downs,” says Armendariz.)
Is Yerba Mate Safe to Drink?
All things considered, yerba mate is generally safe to drink. However, there are a few caveats worth noting.
For starters, a cup packs about 80 milligrams of caffeine: slightly less than coffee, yet more than green tea. If you’re sensitive to caffeine, Armendariz advises limiting intake or skipping it altogether. Next, she says that consuming it often at extremely high temperatures has been associated with increased reports of esophageal, lung, and bladder cancer. “However, if yerba mate was cold, this increased risk of cancer was not prevalent,” she explains. That said, you may want to let it cool before drinking or opting for cold, grab-and-go varieties.
“Given its effects on GLP-1 and blood sugar, people taking blood sugar-lowering medications need to be careful,” adds Dr. Malhotra. She also advises speaking to your healthcare team before adding new supplements or tools to your lifestyle.
The Takeaway Yerba Mate Benefits
Yerba mate shows promise for metabolic health, brain health, and beyond—yet current evidence is limited and mostly preliminary.
Right now, the traditional South American drink is in the spotlight largely thanks to its possible perks for weight and body composition.”Yes, yerba mate may support weight loss through increasing GLP-1 levels, fat burning, and boosting metabolism,” Dr. Malhotra summarizes. But again, more long-term human research is needed to confirm the findings to date. And if you do choose to start sipping on it, you’ll want to do so in tandem with smart diet and lifestyle choices across the board.
“Like most things, yerba mate alone is not a magic potion, but in combination with healthy lifestyle behaviors may provide a synergistic effect for someone trying to lose weight,” she concludes.
Build Your Supplement Routine
Take The HUM Quiz
The post Can Yerba Mate Really Curb Your Appetite and Help You Slim Down? appeared first on HUM Nutrition Blog.
]]>The post GLP-1 + Lifestyle: The Powerful Duo No One’s Talking About for Long-Term Weight Success appeared first on HUM Nutrition Blog.
]]>But here’s the catch: many believe these medications are a one-and-done solution. The truth? GLP-1 medications can jumpstart your weight loss journey, but if you’re banking on them alone for long-term results, you might be setting yourself up for a letdown. The real transformation happens when you pair GLP-1s with radical lifestyle moves—think smart nutrition, protein power, and a little time in the weight room. That’s where the lasting success story unfolds.
The Myth of the “Magic Shot”
It’s tempting to believe a weekly injection is all you need to reach your goals. After all, if the drug curbs your cravings and melts the pounds away, why bother with exercise or meal planning?
The truth is, once the medication stops, the weight will likely creep back on if nothing else changes (as seen in studies). Without building healthy habits, the body often reverts to old patterns. GLP-1s support sustainable change and make it easier to achieve your goals, alongside other habits.
Nutrition Still Matters (Even If You’re Eating Less)
One of the big perks of GLP-1s is that you naturally eat less. While a smaller appetite is crucial to helping you hit your goal, it also means that every bite matters that much more.
Protein: The Unsung Hero
Due to the rapid pace of weight loss GLP-1s are known for, losing muscle can be a side effect. However, getting enough protein each day can help counter this by:
- Preserving lean tissue while losing weight
- Supporting satiety, so you feel full longer.
- Maintaining a steady metabolism (since muscle burns more calories than fat).
Choose Whole Foods Over Processed Choices
With less room on your plate, you want every bite to count. During your means, fill your plate with protein-packed, nutrient-dense foods. Try making Greek yogurt bowls with fresh fruit and nuts or seeds, salmon with roasted vegetables, eggs on avocado toast, and protein smoothies to ensure you get the vitamins and minerals your body needs for energy and repair.
Strength Training: It Matters More Than You Think
When people think of weight loss, they often picture endless cardio sessions, but when paired with GLP-1 medications, doing resistance training should be a non-negotiable.
Why Strength Training Is Critical
- Preserves and builds muscle mass: Strength training helps prevent the loss of lean tissue, which is key for long-term metabolic health.
- Boosts metabolism: More muscle equals more calories burned (even at rest).
- Supports overall health: Stronger muscles mean better mobility, bone density, and quality of life.
Busting the Cardio-Only Myth
Cardio has its separate benefits for heart health and endurance, but on its own, it won’t prevent the muscle loss that often comes with rapid weight loss. Doing two to three days of weight lifting or even bodyweight training ensures your body composition can shift in a healthier, stronger direction.
Practical Tips for Success
If you’re on (or considering) a GLP-1, here are some tips you can use to set yourself up for long-term success:
- Prioritize protein: Aim for at least 20–30 grams of protein per meal from sources like chicken, fish, tofu, eggs, or protein powder.
- Strength train regularly: Schedule 2–3 sessions per week. Start with simple moves like squats, lunges, and push-ups, and slowly progress, increasing weight as you become stronger.
- Don’t restrict food groups: Include fruit and veggies of all colors, whole grains, and healthy fats daily for balance.
- Add GLP-1-Boosting supplements: Incorporate HUM’s Flatter Me Fiber GLP-1 Booster into your daily habits. Adding this supplement helps naturally boost your GLP-1 levels and fight off cravings alongside your GLP-1 medication.
- Think long-term: View your GLP-1 medication as an aid, not the main component. The habits you build alongside it will carry you beyond the drug itself.
The Synergy of Combining GLP-1 + Healthy Lifestyle Habits
This is where the real magic happens.
GLP-1 medications are undeniably powerful, but they’re not the entire story. Without nutrition, protein, and strength training, the benefits can be short-lived and potentially cause other health issues down the road.
If you’re looking for weight loss that lasts, the secret isn’t solely in the injection. It’s combining the two. Pair the appetite control of GLP-1s with protein-rich meals and strength training sessions a few times per week, and you’ll set yourself up not just for weight loss, but for strength, energy, and health that lasts.
In the end, it’s not just about losing weight. It’s about building a body and lifestyle you actually want to live in and can sustain long-term.
Build Your Supplement Routine
Take The HUM Quiz
The post GLP-1 + Lifestyle: The Powerful Duo No One’s Talking About for Long-Term Weight Success appeared first on HUM Nutrition Blog.
]]>The post What You Need to Know About Carb Cycling, According to a Registered Dietitian appeared first on HUM Nutrition Blog.
]]>Here’s what you need to know about carb cycling: how it works, why people try it, important considerations before starting, and examples of what a carb cycling plan might look like in real life.
What Is Carb Cycling?
Carb cycling is an eating strategy where you alternate your carbohydrate intake on different days, typically cycling between high-carb days, moderate-carb days, and low-carb days.
The idea is to time your carbohydrate intake to match your body’s energy needs. For example, you might eat more carbs on days you have intense workouts, and fewer carbs on days you’re resting or doing light activity.
Instead of following a fixed carbohydrate intake every day, carb cycling creates fluctuations or “wave-like” patterns in your carb consumption over the week.
While the concept might sound trendy, the principle behind it is simple: your body uses carbohydrates for energy, especially during moderate-to-high-intensity exercise. By eating more carbs when you need the fuel, and fewer carbs when you don’t, you’re aiming to optimize performance and potentially influence body composition.
Why Do People Carb Cycle?
People try carb cycling for a variety of reasons. Here are some of the most common:
1. Supporting Athletic Performance
Athletes and physically active individuals may use carb cycling to make sure their glycogen stores (the stored form of carbs in muscles and the liver) are replenished for demanding workouts. Having enough glycogen can improve endurance, strength, and recovery.
2. Body Composition Goals
Some people use carb cycling alongside strength training or fat loss programs. The strategy may help maintain muscle mass while in a calorie deficit, because high-carb days can support intense training and recovery, while low-carb days may help reduce overall calorie and carbohydrate intake.
3. Breaking Through Weight Loss Plateaus
While research on this is still emerging, some find that varying carb intake helps prevent the metabolic slowdown that can occur with consistent low-calorie or low-carb diets.
4. Managing Hormonal Responses
Carbohydrate intake influences hormones like insulin and leptin, which play a role in appetite regulation and metabolism. Carb cycling may help regulate these hormones, though more research is needed to confirm long-term benefits.
Important Considerations Before Trying Carb Cycling
Before you jump in, there are a few key points to keep in mind:
1. Carb Quality Matters
Carb cycling isn’t just about quantity. The quality of your carbs is equally important. Opt for nutrient-dense, high-fiber carbohydrates like fruits, vegetables, legumes, and whole grains. Avoid relying on refined carbs and added sugars, even on high-carb days.
2. Protein and Fat Are Still Essential
While carbs get most of the attention in carb cycling, protein and healthy fats are important every day for satiety, muscle maintenance, and overall health.
3. It’s Not for Everyone
People who are living with certain medical conditions, such as diabetes, hypoglycemia, or who have a history of disordered eating, may not be good candidates for following a carb cycling plan. Because it requires tracking and adjusting intake regularly, it can also become mentally and emotionally taxing for some people.
4. Energy Needs Should Guide You
Your carb needs depend on your activity level, body size, and goals. For example, an endurance runner training for a marathon will likely need more frequent high-carb days than someone lifting weights three times a week.
5. Hydration Is Key
Carbohydrates are stored in the body along with water, so shifting your carb intake can affect hydration levels. Be mindful of fluid intake and electrolyte balance, especially on low-carb days.
Is There Science Behind Carb Cycling?
While the theory of carb cycling is rooted in sports nutrition principles, research specifically on carb cycling as a long-term dietary approach is limited.
However, we know that:
- Higher carb availability can enhance performance in endurance and high-intensity exercise.
- Low-carb periods can increase fat oxidation (fat burning) during exercise.
- Strategic manipulation of carbs can influence glycogen stores, hormonal responses, and recovery.
In any case, matching carbs to daily needs is still up for debate, regardless if cycling carbs offer significant advantages for weight loss or body composition.
What Does Carb Cycling Look Like in Real Life?
Carb cycling can be structured in different ways depending on your goals, lifestyle, and preferences. Below are a few common approaches.
Example 1: High-Carb on Training Days
- High-Carb Days (2–3 days/week): Used on intense workout days, like heavy lifting or high-intensity interval training (HIIT).
- Moderate-Carb Days (2–3 days/week): Used on moderate workout days or when you’re active but not pushing intensity. Think – pilates, jogging, etc.
- Low-Carb Days (1–2 days/week): Used on rest days or days where you are doing a light activity like doing a yoga class or going on a walk.
Sample Weekly Schedule:
- Monday: High-carb (leg day)
- Tuesday: Moderate-carb (upper body workout)
- Wednesday: Low-carb (rest day)
Thursday: High-carb (HIIT training) - Friday: Moderate-carb (yoga + light weights)
- Saturday: High-carb (long run)
- Sunday: Low-carb (rest day)
Example 2: Event-Based Carb Cycling
Athletes sometimes increase carbs for several days before a competition or long race to maximize glycogen stores (a practice known as carb loading). The rest of the time, their carb intake may be more moderate.
Sample Pattern for a Race Week:
- Mon–Wed: Moderate-carb training days
- Thu–Fri: High-carb loading days before race
- Sat: Race day (high-carb breakfast)
- Sun: Low-carb recovery day
Example 3: Calorie Deficit With Carb Cycling
Some people use carb cycling during fat loss phases to help maintain performance in the gym. This might look like:
- High-carb days: Support intense workouts and help maintain muscle mass
- Low-carb days: Reduce overall calorie intake and encourage fat utilization
Sample Intake Targets:
- High-carb days: ~50–60% of calories from carbs
- Moderate-carb days: ~35–45% of calories from carbs
- Low-carb days: ~15–25% of calories from carbs
Bottom Line on Carb Cycling
Carb cycling can be an effective and flexible tool, if it’s done intentionally and in a balanced way. It can work best for highly active people, with varying training intensities throughout the week, people who are training for a specific event (i.e. running a marathon), or people who enjoy structured eating patterns and don’t mind tracking their carb intake. In contrast, it may not be a good fit for people with a history of disordered eating, certain medical conditions, or have activity levels that are relatively steady and moderate.
If you’re curious about trying it, I recommend working with a registered dietitian to determine your optimal carb ranges and avoid unnecessary restrictions.
Build Your Supplement Routine
Take The HUM Quiz
The post What You Need to Know About Carb Cycling, According to a Registered Dietitian appeared first on HUM Nutrition Blog.
]]>The post Try *This* Type of Breakfast to Lose Weight and Curb Cravings appeared first on HUM Nutrition Blog.
]]>“Breakfast jumpstarts your metabolism after an overnight fast and often sets the tone for how you’ll eat the rest of the day,” says Brittany Brown, RD, IBCLC, CDE, dietitian and founder of Feeding Babies, Nourishing Souls in Nova Scotia, Canada.
And while skipping your morning meal might sound appealing (no matter if you’re intermittent fasting or trying to cut calories), you’ll want to think twice before doing so. “Many of my clients notice that when they skip or skimp on breakfast, they end up overeating later in the day, often reaching for less nourishing choices that don’t support their health goals,” Brown warns.
Considering these points, is there actually an ideal breakfast for weight loss?
Why Savory Breakfasts Are Best for Weight Loss
No shade to your A.M. protein smoothie or granola bowl, but opting for a warm, savory breakfast should be your go-to when you’re trying to lose weight, stay energized, and keep your hunger cues in check.
Here’s why.
1. They’re More Balanced
On their own, a handful of granola, a plain bowl of yogurt or oatmeal, or even a hard-boiled egg or two lacks the nutrients (and nutrient diversity) your body needs to feel and function its best. Conversely, filling your plate with hearty fare and balanced macros will set your body up for success for a full day ahead.
“A balanced morning meal can keep blood sugar and stress hormones in check, which allows the body to lose weight,” Brown explains.
2. They Prioritize Whole Foods
Whole and minimally processed foods are ideal to keep your weight and greater health in check.
In fact, a recent study found that people on a minimally processed diet lost twice as much weight and had fewer cravings as those on a diet high in ultraprocessed foods—even though both diets were nutritionally balanced. Another study in participants with overweight or obesity showed that calorie intake following an eggs-and-toast breakfast was less than that following a breakfast of cereal, while also reducing hunger.
“Whole-food breakfasts tend to be higher in protein, fiber, and healthy fats,” Brown adds, “which keep you satisfied longer, reduce inflammation, and help maintain muscle mass.”
Moreover, many processed breakfast foods are carb-rich and/or high in sugar, causing glucose spikes and crashes that spell bad news for your weight, energy, and overall metabolic health.
3. They Signal Fullness
If you’re used to drinking a smoothie or protein shake for breakfast, your body might not “clock” it as efficiently as heartier breakfast fare. “While these drinks might be convenient, it’s easy to drink beyond fullness cues since they lack the need for chewing: an often overlooked part of feeling full,” Brown explains.
ICYMI, chewing slowly (and as much as a few dozen times per mouthful) has the potential to boost satiety, manage your weight, and bypass digestive distress.
4. They Promote Mindful Eating
Warm, savory breakfasts that mix protein, healthy fats, and complex carbohydrates also tend to be more hearty and joyful than cold or processed fare. For instance, cooking your breakfast on the stovetop or oven requires more care and attention—not to mention it typically invites you to sit down and enjoy your meal at a leisurely pace.
“A well-rounded breakfast will encourage you to slow down, chew, and connect with your meal, which can make a big difference when you’re trying to lose weight in a sustainable way,” says Brown.
How to Build the Best Breakfast for Weight Loss
No matter which warm, whole foods you prefer most, Brown advises prioritizing protein, fiber, and healthy fats above all.
Per the dietitian, sample menus could look like:
- Eggs with sautéed greens and whole-grain toast with nut butter
- Shakshuka with a whole-grain pita
Realistically, you might lack the time or energy to cook a savory breakfast each morning, so it’s important to be flexible as needed. “Life can be unpredictable, so try not to get caught up in making any meal perfect all of the time,” Brown advises. In these cases, it could be easier to keep a few grab-and-go breakfasts handy while still aiming for balanced macros and low sugar whenever possible.
Here, Brown recommends:
- Overnight oats made with nut butter, berries, hemp hearts and cinnamon
- Greek yogurt with berries and a seed-based granola
One final tip: Even if losing weight is your goal, it can be helpful to think of what to add, instead of what to take away—even in the case of more processed breakfasts. “See what you can do to round it out more. Add a piece of fruit or a vegetable, a handful of nuts, or a piece of cheese,” Brown suggests.
Consistency also counts, so establish your morning groove and build your breakfast for satisfaction and nourishment—not restriction or perceived “perfection.”
Build Your Supplement Routine
Take The HUM Quiz
The post Try *This* Type of Breakfast to Lose Weight and Curb Cravings appeared first on HUM Nutrition Blog.
]]>The post Glow, Girl: The Link Between GLP-1 and Skin Health appeared first on HUM Nutrition Blog.
]]>GLP-1 medications like Ozempic, Wegovy, and Zepbound have gained massive popularity over the years for their powerful ability to regulate blood sugar and support weight loss. But beyond managing type 2 diabetes and obesity, researchers are uncovering a surprising new benefit: a connection between GLP-1s and skin health.
From potential improvements in inflammatory skin conditions to common side effects—and even nutrition products that support the skin-GLP-1 connection—here’s what emerging research is revealing about how these medications might impact your skin, from the inside out.
What Is GLP-1 and How Does It Work?
GLP-1, short for glucagon-like peptide-1, is a hormone that helps keep blood sugar, insulin, and appetite in check. Medications that mimic GLP-1 were initially prescribed to treat type 2 diabetes—but these days, they’re also popular for weight loss.
But beyond the pancreas and gut, GLP-1 receptors are also found in other parts of the body—including the skin—hinting at unexpected effects on skin health and appearance.
Skin Side Effects: What to Watch Out For
First, let’s talk about the adverse impacts of GLP-1 meds on the skin: While they are typically mild, they’re still worth knowing:
- Injection-site reactions: Redness, swelling, or itching where the medication is injected.
- Hypersensitivity responses: Allergic reactions such as hives or rashes.
- Pruritus: Chronic itchiness that can range from mild to uncomfortable.
- Immune-mediated skin disorders: Some patients with conditions like psoriasis or hidradenitis suppurativa have reported flares or changes after starting GLP-1RA medications.
Though these reactions aren’t extremely common, they’re worth keeping an eye on if you experience skin discomfort while on one of these medications. It’s best to consult with a healthcare provider.
The Other Side of the Story: Skin Benefits
Interestingly, recent research shows that while some people experience side effects, GLP-1s help improve certain inflammatory skin conditions in others.
Inflammatory disorders like psoriasis, eczema, and hidradenitis suppurativa are driven by an overactive immune system, especially elevated levels of molecules like TNF-alpha and interleukin-17 (IL-17). GLP-1 medications also appear to decrease these inflammatory signals, which may explain why some patients see improvements in their skin conditions while on the drug.
This anti-inflammatory effect could open the door to future treatments, targeting not just metabolic issues, but chronic skin conditions as well.
Nutrition Support: Flatter Me Fiber GLP-1 Booster
If you’re not on a prescription GLP-1 medication or are looking to boost your body’s natural GLP-1 production, HUMs Flatter Me Fiber GLP-1 Booster offers a clean supplement.
The tropical fruit-flavored powder blends prebiotic soluble fiber with nutrients, shown to support healthy gut function and GLP-1 activity. Because fiber slows digestion and helps regulate glucose absorption, it naturally stimulates GLP-1 secretion in the gut. But here’s where gut and glucose health tie into skin health:
- Stable blood sugar helps manage inflammation throughout the body, including the skin.
- Improved digestion and gut health are closely linked to clearer skin and better skin barrier function.
- Natural GLP-1 support may promote collagen production and repair, just like its pharmaceutical cousins.
For those not ready (or eligible) for prescription GLP-1s, Flatter Me Fiber provides a gentle, gut-friendly option to support metabolism and glow from the inside out.
Skin Regeneration and Wound Healing
GLP-1 medications may also influence how your skin repairs and regenerates. Scientists believe they play a role in collagen production, cellular repair, and even wound healing—especially for people with diabetes, who often struggle with tissue repair.
Research suggests GLP-1RAs can increase angiogenesis (the growth of new blood vessels) and boost fibroblast activity (the cells responsible for producing collagen), potentially accelerating wound healing and promoting skin firmness.
The Cosmetic Angle: “Ozempic Face” and Aesthetic Solutions
Of course, the most talked-about skin-related effect of GLP-1 meds isn’t about inflammation but appearance.
Rapid weight loss, particularly in the face, can lead to a hollow or aged look—known as “Ozempic Face.” While it’s not harmful, the dramatic fat loss can make some people feel like they’ve aged overnight.
As a result, many are turning to aesthetic solutions like dermal fillers, skin-tightening treatments, or collagen-stimulating procedures to restore lost volume.
GLP-1 medications are doing more than just helping with weight loss or blood sugar control. They’re starting to show positive effects on skin health, especially when it comes to inflammation, healing, and regeneration.
While side effects like rashes or itchiness can occur, the growing research around GLP-1’s role in skin health is promising. Whether you’re managing diabetes, trying to support weight loss, or simply looking to boost your glow from within, understanding how GLP-1 affects the skin can help you make more informed choices.
Build Your Supplement Routine
Take The HUM Quiz
The post Glow, Girl: The Link Between GLP-1 and Skin Health appeared first on HUM Nutrition Blog.
]]>The post 5 Morning Habits That Help Balance Blood Sugar All Day Long appeared first on HUM Nutrition Blog.
]]>Let’s Talk Blood Sugar (Because Spikes Are So Last Season)
Here’s the thing: how you start your morning can seriously impact your blood glucose levels, energy, cravings, and mood for the rest of the day.
And no, you don’t need to overhaul your entire routine or start tracking macros in your Notes app. A few small tweaks (plus HUM’s Flatter Me Fiber GLP-1 Booster and Best of Berberine) are all it takes to set yourself up for better digestion, appetite control, and that all-day glow.
5 Morning Rituals for Blood Sugar Balance That Don’t Feel Like Work
Start with these five simple swaps and thank us later.
1. Hydrate Before You Caffeinate
Drinking water first thing helps flush out overnight waste and sets your metabolism in motion. Add lemon or a pinch of sea salt for bonus minerals.
2. Eat a Savory Breakfast = Skip the Sugar Crash
Protein, healthy fats, and fiber are the holy trinity for stable blood glucose levels. Think: eggs + avocado, Greek yogurt + chia seeds, or a veggie-loaded scramble.
In fact, biochemist Jessie Inchauspé (aka the Glucose Goddess) recommends starting your day with savory, protein-rich meals as an effective way to curb cravings and stabilize energy throughout the day.
3. Mix Up Flatter Me Fiber GLP-1 Booster
This isn’t just any fiber—it’s a clinically backed prebiotic powder that doubles GLP-1 levels (aka the satiety hormone) to help you feel full and satisfied.
To use it: Mix 4 tsp with 16 oz of water and drink it with your meal (we love our new Pineapple Passion Fruit flavor in the AM).
As a bonus, the added enzymes help reduce bloat fast—they’re clinically shown to reduce waist circumference by up to 2 inches.**
4. Move, Even Just for 10 Minutes
You don’t need a full workout. A short walk, light yoga, or even stretching can help your muscles absorb glucose more efficiently, which helps regulate blood sugar and supports natural GLP-1 production. Think of it like your “I’m alive” movement moment.
5. Take Berberine with Breakfast
Our Best of Berberine supplement delivers 1,200mg of this glucose-regulating powerhouse, enhanced with BioPerine® for better absorption. It also supports healthy glucose and fat metabolism, gut health, and GLP-1 production.
To use it: Take 2 capsules with your first full meal, especially if it includes carbs.
The Takeaway
You don’t need to overhaul your entire life to support your blood sugar. You just need a few intentional moves to make your mornings more metabolic-friendly.
Start simple: hydrate, eat protein, move a little, mix your Flatter me Fiber GLP-1 Booster, and take your Berberine.
We hope you’re ready for balanced blood glucose levels, less bloat, and more glow with these easy swaps!
Glucose Q’s, Answered
Q: Can I do all these habits daily?
A: Absolutely! And you don’t need to do them perfectly. Just staying consistent makes a world of difference.
Q: Why take Flatter Me Fiber with a meal?
A: It helps you feel fuller longer and supports digestion when it counts. Plus, it doubles GLP-1 after just one use*.
Q: What’s so special about Berberine?
A: It helps regulate your blood glucose level, supports gut health, and promotes GLP-1 naturally. It’s also been studied in over 77 clinical trials and is safe to use alongside GLP-1 prescriptions.
Q: Will this help with bloat, too?
A: Yep! Flatter Me Fiber includes 18 full-spectrum enzymes plus herbs like ginger and peppermint to help you debloat fast.**
Build Your Supplement Routine
Take The HUM Quiz
The post 5 Morning Habits That Help Balance Blood Sugar All Day Long appeared first on HUM Nutrition Blog.
]]>The post 7 Healthy Foods That Are Low-Key Amazing for Your Gut and Skin appeared first on HUM Nutrition Blog.
]]>Ahead, see what dietitians recommend to include in a balanced diet for gut and skin health—many of which might even be staples in your current rotation. Plus: easy-to-adopt tips and tricks to enjoy more of them, more often, for optimal benefits.
7 Healthy Foods for Your Gut and Skin
1. Salmon
You might already know that salmon’s a superfood for your skin. That’s largely credited to its omega-3 fatty acid content, which helps to reduce inflammation that affects gut and skin health alike, says Ali McGowan, MS, RD, LDN, a registered dietitian in the Boston area. “Salmon also contains zinc and glutamine: two nutrients that help repair the gut lining and keep your skin barrier strong,” she shares.
2. Sardines
Sardine girl summer might have hit its peak a few months back, but it’s worth keeping this oily fish in your rotation year-round. “Sardines are a powerhouse of omega-3 fatty acids and protein, including amino acids that help repair your gut lining and build collagen for your skin,” says McGowan.
Tip: Don’t love fish? It’s worth opting for fish oils like HUM’s OMG! Omega the Great. Some research suggests that concentrated fish oil yields comparable benefits to fish consumption.
3. Avocados
Rich in healthy fats, fiber, and micronutrients, avocados are a nutritional powerhouse that earns their rightful place in any balanced diet for gut health and skin. According to Dani Dominguez, MS, RDN, a registered dietitian, certified pet nutritionist, and founder of SunBright Wellness, monounsaturated fats help lock in moisture to keep skin soft and hydrated. “They also assist your body with absorbing skin-supportive nutrients like vitamins A, D, and K to promote skin repair and maintenance,” she continues.
Meanwhile, vitamins C and E can help reduce oxidative stress and support a healthy immune response, which in turn supports gut health. Plus, their fiber content promotes healthy gut bacteria and digestive function.
Tip: Dominguez suggests leaning into the inherent diversity of avocados—though, of course, you can always stick to your beloved avocado toast as you please. To get more creative, she recommends mashing them into guacamole, adding them to sandwiches or smoothies, and topping them on salads or grain bowls. For a healthy glow from within, she particularly recommends pairing avocado slices with tomatoes and olive oil as a snack or side.
4. Blueberries
Since blueberries have antioxidant and anti-inflammatory properties, they can help curb key drivers of skin aging and some digestive conditions, says Dominguez. “The fiber and vitamin C in blueberries support immune function and digestive health, keeping the gut balanced,” she adds. She suggests aiming to eat a cup of these sweet yet tart berries per day for optimal benefits.
5. Strawberries
Similar to blueberries, strawberries also make the cut as one of the best fruits for gut and skin health. “Strawberries are high in vitamin C and polyphenols that protect your skin from everyday damage caused by things like sun exposure and pollution,” McGowan explains. They’re also a good source of fiber, which feeds good gut bacteria and ultimately supports healthy digestion and skin health, to boot.
6. Chia Seeds
By now, you know that it’s worth loading up on omega-3s and fiber for your balanced diet to supercharge the health of your gut and skin. Chia seeds are small-but-mighty, plant-based heavy hitters that offer a solid dose of both nutrients. “This combo supports a healthy microbiome and gives skin a natural glow,” McGowan shares.
Tip: To easily incorporate these into your meals and snacks, McGowan suggests scooping a serving into smoothies, yogurt, or overnight oats.
P.S. Since the majority of Americans lack adequate fiber in their diets, chances are you’d benefit from boosting your intake from diverse sources. HUM’s Flatter Me Fiber doesn’t only provide a whopping 10 grams of prebiotic fiber in a 4-teaspoon serving, making a major dent in the recommended 25 grams of the nutrient for women and 38 grams for men; it’s also formulated to double GLP-1 levels, curb cravings, and promote digestive regularity.
7. Extra Virgin Olive Oil
Both dietitians highly recommend including EVOO in your diet, which won’t only support your gut and skin but also help decrease the risk of everything from chronic metabolic issues and obesity to cognitive decline to even certain cancers. “Extra virgin olive oil is packed with polyphenols (powerful plant compounds) and oleic acid (a healthy fat), both of which support a healthy gut lining and boost the good bacteria in your digestive tract,” McGowan explains. Per Dominguez, dietary EVOO may even help support collagen synthesis.
Tip: To keep antioxidants intact, McGowan advises using EVOO as a finishing touch on salads, roasted veggies, or whole grains.
The Takeaway
When you’re good to your gut, you’re likely to see the results pay off not only in terms of digestive health and function but also in the health and look of your skin. While the RD-approved foods on this list can inch you closer to these wellness goals, the truth is that a balanced diet—rich in fresh, whole foods and diverse nutrients—remains the gold standard to support your well-being at large from the inside out.
Build Your Supplement Routine
Take The HUM Quiz
The post 7 Healthy Foods That Are Low-Key Amazing for Your Gut and Skin appeared first on HUM Nutrition Blog.
]]>