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

What is metabolism?

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

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

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

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

What is resting metabolic rate?

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

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

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

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

5 ways to boost your resting metabolic rate

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

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

1. Strength train

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

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

2. Prioritize sleep

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

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

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

3. Get enough protein

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

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

4. Avoid extreme diets

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

5. Stay hydrated

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

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

Thanksgiving is much more than just a holiday meal—it’s the aroma of sweet and savory scents filling the air, spending time with loved ones, and the nostalgic memories of home with every bite. While indulgence is part of the holiday festivities, it’s also important to prioritize your health and wellness with the right nutrients (and some helpful de-bloating supplements) along the way. This doesn’t have to mean sacrificing all of the foods you love, but rather elevating them to create more nutrient-dense dishes.

Why High Protein Recipes Matter During the Holiday Season

It’s easy to get swept up in the sugary treats and carb-heavy sides during the holidays, leaving you feeling sluggish, bloated, or low on energy. Protein, however, is crucial in keeping your body functioning at its best. A protein-rich diet boosts GLP-1 levels, helping maintain steady energy levels, support muscle recovery after workouts (or the hustle of holiday activities), and promote feelings of fullness—so you can enjoy all your favorite dishes without overindulging. Protein also helps your body process extra calories more efficiently, making it easier to stay balanced amidst the abundance of holiday foods. Incorporating protein-rich options in your holiday meals allows you to enjoy all of the flavors (guilt-free) while still caring for your body.

Here are some tips to boost your protein intake during the holidays:

• Sprinkle nuts or seeds on top of salads and roasted vegetables
• Add Greek yogurt to mashed potatoes, soups, or on top of desserts for extra creaminess
• Swap all-purpose flour with a high-protein flour (e.g., almond flour, chickpea flour) or add protein powder (like HUMs Core Strength) to desserts
• Add beans, lentils, or chickpeas to soups and salads for a plant-based protein boost

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Herb-Roasted Turkey Breast with Garlic & Olive Oil

Why it’s great:

Lean turkey breast packs about 30 grams of protein per 4-ounce serving, making it a powerhouse for muscle recovery and satiety with minimal fat.

Ingredients

• 1 ½ to 2 lbs boneless, skin-on turkey breast
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• 1 tablespoon fresh rosemary, finely chopped
• 1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
• 1 teaspoon lemon zest
• 1 teaspoon sea salt
• ½ teaspoon freshly ground black pepper
• 1 lemon, cut into wedges (for serving)

Instructions

1. Preheat the oven to 375°F (190°C). Line a small roasting pan or baking dish with foil or parchment.
2. Clean and pat the turkey breast dry with paper towels. In a small bowl, combine olive oil, minced garlic, rosemary, thyme, lemon zest, salt, and pepper.
3. Rub the mixture evenly over the turkey breast, coating both the skin and underside.
4. Place the turkey in the prepared pan and roast for 45–55 minutes, or until the internal temperature reaches 165°F (74°C).
5. Remove the turkey breast from the oven, loosely covering with foil, and let it rest for 10 minutes.
6. Slice and drizzle the turkey breast with the pan juices, then finish with a squeeze of fresh lemon (optional).

Bonus Tip:

Skip the butter basting—olive oil provides a heart-healthy fat source while keeping the turkey moist and flavorful.

Lentil & Quinoa Harvest Salad with Roasted Vegetables

Why it’s great:

This hearty, plant-based salad delivers about 15 grams of protein per serving, thanks to the nutrient-dense combo of lentils and quinoa. It’s also rich in fiber and complex carbohydrates, promoting fullness, steady energy, and a healthy gut.

Ingredients

For the salad:

• 1/2 cup green or brown lentils (will make about 1 cup cooked lentils)
• 1/2 cup cooked quinoa (will make about 1 cup cooked quinoa)
• 1 cup Brussels sprouts, halved
• 1 cup sweet potato, peeled and diced
• 1 cup carrots, sliced into coins or half-moons
• 2 tablespoons olive oil
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 cup arugula or baby spinach
• ¼ cup toasted pecans, roughly chopped
• 2 tablespoons dried cranberries (unsweetened or low-sugar, if preferred)

For the maple-dijon vinaigrette:

• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon pure maple syrup
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C). Toss Brussels sprouts, sweet potatoes, and carrots with olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 20–25 minutes, stirring halfway, until tender and golden.
2. While the veggies roast, prepare quinoa and lentils according to package directions. Drain any excess water and let them cool slightly.
3. To make the dressing, whisk together olive oil, apple cider vinegar, Dijon mustard, maple syrup, salt, and pepper in a small bowl until smooth.
4. In a large mixing bowl, combine the roasted vegetables, quinoa, lentils, arugula, pecans, and cranberries. Drizzle with the vinaigrette and toss gently to coat.
5. Enjoy warm or at room temperature. It also tastes great chilled as a make-ahead lunch or side dish.

Bonus Tip:

Pairing this salad with Best of Berberine is a great way to help your body process the carbs while keeping your energy steady and supporting healthy glucose metabolism.

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Protein-Packed Pumpkin Soup with Greek Yogurt & Pumpkin Seeds

Why it’s great:

This creamy, cozy soup skips the heavy cream and gets its luscious texture from Greek yogurt, adding a protein boost of about 12 grams per bowl. Pumpkin also delivers beta-carotene for immune support, while toasted pumpkin seeds add healthy fats and essential minerals like zinc and magnesium.

Ingredients

For the soup:

• 4 cups roasted pumpkin (or one 15-oz can of pumpkin purée)
• 1 tablespoon olive oil
• 1 small yellow onion, chopped
• 2 cloves garlic, minced
• 3 cups low-sodium vegetable broth (or chicken broth)
• ½ teaspoon curry powder
• ¼ teaspoon ground cinnamon (optional, to add warmth)
• Salt and pepper, to taste
• ½ cup plain nonfat Greek yogurt (plus more for topping)

For serving:

• 2 tablespoons toasted pumpkin seeds
• Fresh herbs like parsley or thyme (optional)

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking for 3–4 minutes until softened and fragrant.
2. Stir in the roasted pumpkin (or pumpkin purée), curry powder, cinnamon, salt, and pepper. Pour in the broth and bring the mixture to a gentle simmer. Cook for 10–12 minutes, stirring occasionally.
3. Use an immersion blender to puree the soup directly in the pot, or carefully transfer to a blender in batches. Blend until silky and smooth.
4. Reduce the heat to low and stir in the Greek yogurt until fully incorporated. (Avoid boiling once the yogurt is added, as it can curdle.) Adjust seasoning to taste.
5. Ladle into bowls and top with a spoonful of Greek yogurt, a sprinkle of toasted pumpkin seeds, and fresh herbs if desired.

Bonus Tip:

For extra protein, stir in a scoop of unflavored collagen or whey protein powder after blending (it mixes in seamlessly and doesn’t alter the flavor).

The post 3 Healthy, High-Protein Recipes for Thanksgiving That You’ll Actually Eat appeared first on HUM Nutrition Blog.

As the days get shorter and the weather cools, familiar afternoon slumps can hit harder than ever. For many of us, energy levels tend to fade early, despite the number of hours left in the day. The good news? A few simple snack swaps and mindful nutrition habits can help you power through fall afternoons, without relying on a second (or third) cup of coffee.

Here’s how to beat the slump and keep your energy steady all season long with RD-approved seasonal snacks. 

Why Afternoon Slumps Happen

Afternoon fatigue isn’t just in your head; it’s biological. Between 2 and 4 p.m., your body’s circadian rhythm naturally dips, leading to lower alertness and focus. That drop can feel extra intense if you’ve had a carb-heavy lunch or eaten too little protein.

Additionally, blood sugar fluctuations can make energy levels worse. Refined carbs and sugary snacks can cause a quick spike in energy that is usually followed by a crash that leaves you yawning at your desk. 

Whether the culprit is a carb-heavy lunch or quick blood sugar changes, incorporating energy-forward snacks can help you power through your day more easily. These types of snacks provide a mix of complex carbs, proteins, and healthy fats. 

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Fall Flavors That Fight Fatigue

Luckily, Fall is full of ingredients that are naturally energizing. Here are some seasonal staples that do more than just taste good:

• Pumpkin: Packed with fiber and beta-carotene, pumpkin helps stabilize blood sugar and supports immune health. Try it roasted, blended in smoothies, or as pumpkin puree stirred into yogurt.
• Apples: With natural sweetness and pectin fiber, apples provide sustained energy and help curb sugar cravings. Pair with nut butter for extra staying power.
• Sweet Potatoes: Complex carbs + vitamin B6 = long-lasting energy. Cube and roast them with cinnamon for a cozy snack.
• Cinnamon: Beyond its warm flavor, cinnamon may help improve insulin sensitivity, having a favorable effect on blood sugar balance. 
• Nuts & Seeds: Almonds, walnuts, and pumpkin seeds deliver healthy fats and magnesium, which support cellular energy production.

RD-Approved Fall Snack Ideas for an Energy Boost

1. Loaded Apples

Slice a crisp apple, drizzle with a tablespoon of almond butter, and sprinkle with cinnamon and chia seeds. You’ll get fiber, protein, and healthy fats – a trio that keeps energy levels even and cravings low.

2. Pumpkin Yogurt Parfait

Mix ½ cup plain Greek yogurt with ¼ cup pumpkin puree, a drizzle of maple syrup, and a dash of pumpkin pie spice. Top with granola and pepitas for crunch. It’s a blood-sugar-friendly version of your favorite pumpkin spice latte.

3. Sweet Potato “Toast”

Roast thin slices of sweet potato until tender, then top with mashed avocado and hemp seeds. This snack is rich in complex carbs, potassium, and magnesium, all of which are nutrients that support muscle and nerve function to help fight fatigue.

4. Seasonal Trail Mix 

Combine roasted pumpkin seeds, walnuts, dried cranberries, and dark chocolate chips. A perfect on-the-go option for when you need a quick pick-me-up.

5. Spiced Energy Bites

Blend dates, oats, almond butter, cinnamon, and a touch of vanilla, then roll into bite-sized balls. They deliver slow-digesting carbs and natural sweetness without the crash.

Hydration Matters, Even When It’s Cool Outside

You might not feel as thirsty in the Fall, but hydration plays a huge role in how energized you feel. Even mild dehydration can lead to fatigue and brain fog. Try sipping warm herbal tea, infused water with apple slices and cinnamon sticks, or just keep a reusable bottle nearby. Aim for at least half your body weight (in ounces) of water daily, adjusting for activity level.

Final Thoughts

Fall doesn’t have to come with sluggish afternoons. By choosing snacks that balance blood sugar, incorporating seasonal produce, and staying hydrated, you can keep your energy steady all season long. With a little prep and some cozy, nutrient-dense snacks, you’ll not only avoid the afternoon slump, but you might just find Fall is your most energized season yet.

The post Fall Energy Reset: How to Beat Afternoon Slumps With Seasonal Snacks 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. 

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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.

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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.)  

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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.

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.

Bloating can sneak up at the most inconvenient times, leaving you uncomfortable and anything but cozy. The good news is you don’t need harsh fixes or fancy remedies to ditch the bloating. A few simple spices, soothing teas, and even nourishing soups can work wonders for your digestion and help you feel light and comfortable again.

What Causes Bloating?

Bloating happens when your digestive system gets sluggish or overwhelmed, leaving you feeling puffy, full, or gassy. Some of the most common culprits include:

• Eating too fast – When you rush through meals, you swallow extra air, which can expand your belly.
• Gas-producing foods – Certain foods like beans, lentils, and cruciferous veggies (e.g., broccoli and cauliflower) contain oligosaccharides, a type of carbohydrate that can cause gas during digestion.
• Hormonal shifts – Fluctuations around your menstrual cycle can slow digestion, making water retention more likely.
• Too little or the wrong kind of fiber – While soluble fiber helps keep things moving smoothly, insoluble fiber or certain fermentable fibers can make bloating worse.
• Dehydration – When your body isn’t getting enough water, digestion slows down, leaving you feeling backed up and bloated.

Spices To Beat The Bloat

Certain spices are known for their gas-relieving and anti-inflammatory properties. These are some of the essential staples you should have in your pantry:

• Fennel: Relaxes the digestive muscles and helps expel trapped gas.
• Ginger: Stimulates digestion, reduces gas, and soothes nausea.
• Peppermint: Calms the gut and eases intestinal cramping.
• Cumin: Promotes enzyme activity for smoother digestion.
• Coriander: Reduces bloating and aids in nutrient absorption.
• Turmeric: An anti-inflammatory powerhouse that also supports bile production.

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These spices are versatile in everything from warming teas to comforting soups. They can even be found in wellness supplements like HUMs Flatter Me, which combines fennel, peppermint, and ginger to help combat bloating naturally.

The Tea On Debloating

Tea is one of the coziest and most effective ways to debloat. Many blends combine soothing herbs with warming spices for both comfort and results.

Some of the best debloating teas include:

• Chai (spice-rich and gut-friendly)
• Ginger (stimulates digestion)
• Peppermint (relaxes the gut)
• Chamomile (calming and anti-inflammatory)
• Green tea (light caffeine boost with antioxidants)
• Turmeric tea (reduces inflammation)

Here are two easy, cozy recipes you can make at home:

Ginger and Peppermint Tea

This combination soothes the gut and helps digestion move along.

Ingredients:

• 1 inch fresh ginger root, grated
• 6-8 fresh peppermint leaves
• 1 cup boiling water
• 1 tsp honey (optional, for taste)

Directions:

1. In a small pot, bring 1 cup of water to a boil.
2. While heating your water, grate your ginger and place it and your peppermint leaves in a tea infuser.
3. Once your water is boiling, pour it over the tea infuser.
4. Let the infuser seep for five minutes. If you prefer a stronger flavor, remove the peppermint leaves and let the ginger continue to steep for another few minutes.
5. Remove the infuser. Add honey to taste (optional).

Chai, Ginger, and Turmeric Tea

This mixture adds warmth and spice while delivering anti-inflammatory benefits.

Ingredients:

• 1 inch fresh ginger root, grated
• ½ teaspoon ground turmeric (or 1 teaspoon freshly grated turmeric root)
• 1 teaspoon chai spice blend (or 1 chai tea bag)
• 1 cup boiling water
• 1 tsp honey or a splash of milk (optional, for taste)

Directions:

1. In a small pot, bring 1 cup of water to a boil.
2. While your water heats, grate ginger and turmeric and place them in an infuser with the chai spice or tea bag.
3. Pour boiling water over the infuser.
4. Steep for 5–7 minutes. For a bolder flavor, remove the chai tea bag and let the ginger and turmeric continue steeping for a few more minutes.
5. Remove the infuser. Add honey or milk if desired.

Soups That Soothe The Bloat

Soup is another cozy way to support digestion. It’s warm, hydrating, and can deliver debloating spices in every spoonful. Here are two recipes to keep you comfortable and bloat-free:

Spiced Butternut Squash Soup

This recipe is a fall favorite, packed with debloating spices. (The original recipe calls for lentils, but they are omitted here due to high levels of oligosaccharides, which can trigger bloating.)

Ingredients:

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

Directions:

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

De-Bloating Veggie Soup

This nourishing soup uses bloat-friendly veggies and spices like turmeric and ginger.

Ingredients:

• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 small onion, diced (optional)
• 2 medium carrots, sliced
• 1 zucchini, sliced into half-moons
• 2 medium tomatoes, chopped (or 1 cup canned diced tomatoes)
• 2 cups fresh spinach
• 4 cups low-sodium vegetable broth (or water + 1 bouillon cube)
• ½ tsp ground turmeric
• ½ tsp ground ginger (or fresh grated)
• Salt and pepper to taste
• Fresh parsley or dill for garnish (optional)

Directions:

1. Heat olive oil in a pot over medium heat. Add garlic (and onion if using). Sauté 2–3 minutes.
2. Add carrots and zucchini. Cook 5 minutes, stirring occasionally.
3. Stir in tomatoes, turmeric, and ginger. Cook 2 minutes.
4. Pour in broth. Bring to a boil, then simmer for 15–20 minutes, until carrots are tender.
5. Stir in spinach and cook 2 minutes until wilted.
6. Season to taste and garnish with herbs.

The Takeaway on How to Debloat, Really

Bloating doesn’t have to cramp your cozy vibe. Using the right spices, teas, and soups can all help you ease digestion, reduce inflammation, and feel comfortable again. Whether you’re winding down with a cup of ginger and peppermint tea or curling up with a bowl of debloating veggie soup, these comforting remedies can help you kick bloating to the curb.

The post The Cozy Girl’s Guide to Debloating: Teas, Soups, and Spices That Work Like Magic appeared first on HUM Nutrition Blog.

Gut Health = Energy? Oh, Absolutely!

Here’s the truth: If your digestion is off, your energy will be too. Your gut isn’t just processing last night’s sushi—it’s breaking down food so you can actually absorb nutrients and feel like your hot, energized self.

The kicker? When things aren’t running smoothly (read: bloat, irregularity, sluggish digestion), it messes with everything from your mood to your metabolism.

So, let’s fix that.

Meet Your Digestive Dream Team

Our two clinically backed formulas go beyond “take this and hope for the best”:

Flatter Me Fiber GLP‑1 Booster

This is your go-to if you want to feel full, stay regular, and curb cravings.

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• The prebiotic fiber is clinically shown to double GLP-1 (the satiety hormone)
  
• 18 digestive enzymes break down food and reduce bloat
  
• Ginger, peppermint leaf & fennel seed soothe digestion and support nutrient absorption. 

Plus, it comes in two flavors! Pineapple Passion Fruit & Strawberry Lemon.

To use: Mix 4 tsp with 16 oz of water and sip it with your meal. Bonus: It’s sweet enough to feel like a treat.

Flatter Me

Perfect for fast-acting bloat relief.

• Clinically proven to debloat in 30 minutes
  
• Reduces bloating by up to 2 inches
  
• Helps break down all food groups (yes, even that cheese board)

To use: Take 1 capsule with your biggest meal. You’ll feel the difference as early as 30 minutes!

Why Your Gut Might Be the Real Main Character

Here’s how gut health impacts your energy:

• When digestion is slow, your body doesn’t break down or absorb nutrients well…cue the afternoon slump.
  
• Inflammation in the gut messes with hormone balance, brain fog, and fatigue.
  
• Being backed up (yep, we said it) can literally weigh you down.

Pooping regularly isn’t just about comfort. It’s really about optimization.

Easy Energy-Boosting Habits to Start Today

1. Start with Fiber + Enzymes

Mix up your Flatter Me Fiber in the morning or with your first big meal. This keeps you fuller, longer, and helps your body actually use what you eat.

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2. Don’t Skip the Enzymes

Taco Tuesday? Birthday cake? Bagel Friday? Your digestion will thank you for that Flatter Me capsule. Take it before or during the meal to avoid the post-food slump.

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3. Snack Smarter

Avoid the crash by building your snack like a mini meal. Here are some gut- and energy-friendly faves:

• Apple + almond butter + chia seeds = fiber, fat, steady fuel
  
• Greek yogurt + berries + walnuts = probiotics, protein, crunch
  
• Carrots + hummus = savory, satisfying, and blood-sugar-friendly
  

4. Move, But Make It Low-Lift

You don’t need to hit the gym. A 10-minute walk after lunch can boost digestion and energy. Even stretching between Zoom calls counts.

5. Stay on Top of Hydration

Even mild dehydration can cause fatigue and constipation. Add lemon, cucumber, or mix your GLP-1 Booster into your water so it feels more fun than forced.

The Takeaway: Go with Your Gut

No more pushing through the bloat or blaming everything on your calendar. If your energy is off, your gut might be asking for help. Support it with supplements that actually work, like Flatter Me and Flatter Me Fiber GLP‑1 Booster—plus a few intentional daily habits.

You’ll feel the shift. (Pun absolutely intended.)

Your Gut & Poop Q’s, Answered

Q: Do I need both Flatter Me and the GLP-1 Fiber Booster?

Yes, bestie. One handles fast-acting debloat support, the other helps you feel full and poop like a pro. Tag team them for best results.

Q: Will this actually help with energy or just digestion?

It’s all connected! Better digestion = better nutrient absorption = more energy. Plus, no more feeling weighed down or backed up.

Q: What if I forget to take them?

Don’t stress. Just get back on it the next day. Consistency helps, but you don’t have to be perfect to feel a difference.have to be perfect to feel a difference.

The post Poop Like a Pro: The Surprising Energy Benefits Linked to Your Digestion appeared first on HUM Nutrition Blog.

So, what does it mean when your gut is aging faster than your chronological age?

Let’s Dive In: How to Improve Gut Health

A happy, healthy gut is made up of various factors, including beneficial bacteria, a strong intestinal lining, and healthy immune function. However, bad habits over time can negatively impact the gut. RDN and Welzo medical advisor, Dr. Kezia Joy, explains, “Early signs are more frequent bloating, indigestion, or irregular bowel habits that don’t go away with a balanced diet. These can indicate the gut lining and microbiome aren’t working as efficiently as they ought to be.”

In addition to these, other signs may include:

• Poor absorption of nutrients
• Weakening of the immune system (causing low energy and frequent illness)
• Chronic low-grade inflammation
• Heightened sensitivity to foods (indicating the gut is “under stress beyond what’s normal for someone’s age,” Joy says)

How to Reverse Your Gut’s Aging Process

1. Prioritize a Fiber-Rich Diet

Fiber is the ultimate anti-aging solution when it comes to keeping a healthy gut. “Fiber nourishes healthy bacteria and enables them to produce short-chain fatty acids that promote a healthy gut lining,” Joy explains. “This helps relieve inflammation and keeps the function up to a healthy level over time. A high fiber diet also promotes microbial diversity, which is a key to a resilient gut that can adapt to age-related changes. By improving digestion and nutrient absorption, fiber helps to keep your gut strong and efficient, to keep it “younger” for longer.”

Quick tip: Load up on vegetables, fruits, legumes, and whole grains. A variety of these can offer different types of fibers and polyphenols, both of which gut bacteria thrive on.

2. Limit Processed Foods and Added Sugars

Ultra-processed foods are like kryptonite for your microbiome. Diets high in sugar and refined carbohydrates cause rapid gut aging and, according to Joy, decrease the variety of microorganisms, essential for healthy gut function. “Over time, this imbalance can lead to a breakdown in the gut lining and to accelerated aging. Artificial additives and low fiber diets starve the good bacteria and promote less friendly bacteria to multiply and cause further decline. Excessive consumption of fried foods and unhealthy fats can also fuel inflammation in the digestive system. This leaves the gut more prone to long-term wear and tear.” Research shows that cutting back on processed foods helps preserve microbiome diversity, which is directly tied to longevity and gut resilience. Next time you find yourself reaching for that bag of potato chips or box of cookies as a mid-afternoon snack, try eating a handful of nuts or some Greek yogurt with berries instead.

3. Move Your Body Regularly

Exercise isn’t just beneficial for strengthening your muscles—it’s good for your microbiome, too. Regular movement increases gut motility (how smoothly food passes through your digestive system), helps reduce inflammation, and boosts microbial diversity. And you don’t have to run marathons to see benefits. Simple movements like walking, yoga, resistance training, or even gentle stretching can do the trick. Aim for at least 30 minutes of movement a day to keep your digestion flowing and constipation at bay.

4. Prioritize Sleep and Stress Management

Your gut and brain are in constant connection through the gut-brain axis. When stress and sleepless nights pile up, it disrupts the body’s built-in clock (circadian rhythm), which regulates digestion and microbial function. “When this rhythm is compromised, the gut has a hard time repairing and maintaining itself,” Joy notes. This causes the body to experience bloating, cramping, and an overall imbalance. “Chronic stress also raises cortisol levels, which affect gut motility and the composition of gut bacteria. Over time, this causes a weakening of the gut lining and a slower recovery,” she says.

The best way to protect your gut is by sticking to a consistent sleep schedule, winding down with meditation, and practicing deep breathing. Also, avoid heavy late-night meals so your gut can repair itself while you sleep.

5. Incorporate Fermented Foods or Probiotics

Fermented foods and foods with probiotics are like reinforcements for your microbiome, bringing in beneficial bacteria to crowd out the bad. They can be found naturally in foods like yogurt, kefir, kimchi, sauerkraut, and kombucha. However, if you’re looking for more targeted gut support, HUM’s Flatter Me Plus Pre and Probiotics offers a quick, convenient way to keep your gut youthful-even after hard-to-digest meals. The powerful supplement uses a blend of 18 digestive enzymes, prebiotics, and probiotics to help break down all foods while promoting smoother digestion. Start small and mix up your nutrient sources—different probiotics offer different benefits, and variety is key for microbial diversity.

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While gut aging is inevitable, your lifestyle habits ultimately determine whether it ages more quickly or slowly than your chronological age. Making healthy habits each day can reduce bloating and improve bowel movements within the first few weeks. They can also improve immune health and mood stability, leading to a strong connection between the gut and brain, resulting in a healthier physical and mental well-being. Just remember that your gut is in it for the long haul—treat it well each day, and it’ll keep you feeling energized and youthful for years to come.

The post Is Your Gut Aging Faster Than You? Doing These 5 Daily Habits May Help Reverse It appeared first on HUM Nutrition Blog.

What Is Fibermaxxing?

Fibermaxxing is simple. Incorporate as many fiber-rich foods into your day, and ideally layer multiple sources into your meal so you can maximize your daily fiber intake. Many people count their calories or grams of protein, but this is prompting you to start counting your fiber as well, or at least start being more intentional about it. Fiber is the nutrient that keeps your digestion moving, supports your gut health, and even helps regulate energy and mood, so what’s not to love? 

Why Most People Fall Short of Their Daily Fiber Needs

Here’s the catch: most Americans aren’t getting nearly enough fiber. The recommended dietary allowance (RDA) is 25 grams per day for women and 38 grams per day for men (National Academies). 

Yet the average intake hovers around 15 grams per day. That gap can make a huge difference in digestion, energy, and overall health and may help explain why many of us feel bloated, backed up, sluggish, and moody. 

The Benefits of a High Fiber Diet

Yes, I know you know fiber is good for you. And I bet you think you’re getting enough fiber. But I challenge you to think again. Before we dive into fiber-rich foods (yes, not all vegetables are created equal here), let’s quickly review why a fiber diet really is so beneficial. 

A high fiber diet is linked to some pretty impressive perks:

• Better gut health: Fiber acts as a prebiotic, feeding beneficial gut bacteria.
• Digestive regularity: It softens stool and helps prevent constipation.
• Reduced bloat over time: While adding fiber too quickly can cause temporary bloating, a steady intake actually helps regulate digestion via its post-impact on the gut microbiome. 
• Blood sugar balance: Fiber slows the absorption of glucose, supporting stable energy and mood.
• Weight management support: Fiber adds bulk and supports blood sugar, helping you feel more satisfied and may reduce overeating.
• Heart health benefits: Certain types of fiber can help lower cholesterol by helping to bind and excrete it in the body. 
• Hormone Health: Research suggests fiber may help regulate estrogen levels by binding to excess hormones and aiding in their excretion (via our poop).

How to Add Fiber the Smart Way

If you’re intrigued by fibermaxxing, here’s the golden rule: go slow. Jumping from 10 grams to 35 grams overnight may leave you feeling more bloated than balanced. 

Instead, try this:

• Increase gradually – Add 3–5 extra grams per day until you reach your goal (hint: this looks like a ½ cup of raspberries, 1 tbsp chia seeds, or 1 cup of brussels sprouts)
• Hydrate – Fiber works best when paired with plenty of water. Think about it this way: imagine adding lots of sand into a funnel, but you don’t have enough water to keep it flowing through. 
• Mix it up – Aim for both soluble fiber (found in oats, apples, beans) and insoluble fiber (found in many veggies, whole grains, seeds).

Easy High Fiber Diet Swaps

Without turning this into an elementary school health class about nutrition, here are some simple dietary swaps to easily incorporate more fiber into your diet. 

• Opt for fresh fruits and vegetables over juices, where much of the fiber is stripped away. 
• Choose lentils or beans as an additional protein and fiber topper or base in salads or bowls. I love to add this in the form of hummus. 
• When you eat a salad, include some nuts/seeds and a high-fiber veggie like brussels sprouts, broccoli, or cauliflower (newflash: lettuce isn’t as high-fiber as you might think). 
• Add 2 tbsp chia or flaxseeds to smoothies, yogurt, or overnight oats. 

Even these small changes can help you lean into the benefits of a high fiber diet without a total kitchen overhaul.

Fiber Powders and Supplements: A High Fiber Diet Helper

While whole foods should always be your first choice, fiber powders can be a convenient way to bridge the gap, especially if you’re on the go or simply not a big fan of fruits/veggies. They provide concentrated fiber without extra volume, and many are formulated to support digestion and regularity.

One standout is HUM’s Flatter Me Fiber GLP-1 Booster, which combines a digestion-friendly prebiotic fiber with a gentle digestive enzyme blend. This makes it easier to:

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• Boost your fiber intake without overloading your meals
• Helps to keep you fuller for longer, thanks to its ability to naturally stimulate the body to produce GLP-1 
• Aid in digestion, thanks to not only its fiber content but also its best-selling digestive enzyme and herbal blend to support the breakdown of food and debloating. 
• Delicious, flavorful, and drinkable format 

Fiber powders can be mixed into water, smoothies, or even oatmeal, making them a flexible tool to complement a high fiber diet. Think of them as a way to fill the gap, not replace the wide variety of fiber-rich foods your gut loves.

The Takeaway on Fibermaxxing

Fibermaxxing isn’t about extremes; it’s about returning to a nutrient that most of us are missing as our focus has shifted to protein. From better digestion to improved energy and satiety, focusing on getting enough fiber in your diet can help you feel your best. Just remember to build up slowly, hydrate well, and mix up your sources. Your gut (and your future self) will thank you.

The post Your Core Habit: Why Fibermaxxing May Be Your Gut’s Best Bet to Beat Bloat and Keep Things Regular appeared first on HUM Nutrition Blog.

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

Does Lemon Balm Promote Weight Loss?

Simply put: maybe, but indirectly.

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

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

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

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

Benefits of Lemon Balm

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

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

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

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

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

Are There Better Teas for Weight Loss?

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

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

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

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

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The Takeaway

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

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

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.

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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.

The post 7 Healthy Foods That Are Low-Key Amazing for Your Gut and Skin appeared first on HUM Nutrition Blog.