"The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison." - Ann Wigmore

Friday. There is a war raging between large companies and their employees. Giants like Google and Farmer’s Group desperately want employees back in the office, but employees aren’t having any of it. Return-to-office mandates have not gone over well, which is understandable given that some people have made huge lifestyle changes (like moving to new cities or selling their cars), thinking that “work from home” would be a forever thing.

All I know is that I won’t be writing this newsletter from inside an office anytime soon. I am much more inspired to rant about our healthcare system with my toddler yelling and our dog barking in the background. Moving on to today’s topic: what is one of the worse things you can do for your metabolism? Let’s dive in.

Too Much, Too Soon, Too Fast

When it comes to buzzwords you’ll hear coming out of the health and nutrition space, few words are more common than “metabolism.” Your metabolism is the complex biological system that determines how quickly you burn calories and fat. Scroll through some of the most common pieces of nutrition advice, and metabolism is everywhere.

Supplements claim to increase your metabolism, and apparently, certain foods can do the same. Eating tiny meals throughout the day is another one that is supposed to help speed things up. There is an endless list of (exaggerated) “hacks” that are supposed to increase your metabolism, helping you effortlessly melt away fat. However, an equally important but often overlooked fact is how easily our metabolism can be disrupted by a common weight loss approach — quick, drastic diets.

Remember 'The Biggest Loser,' that popular reality show where contestants vied to lose weight? Sure, the dramatic weight loss figures made for good TV (one contestant even shed a whopping 200 pounds!), but what unfolded once the spotlight was off was even more astonishing, and not in a good way. Researchers followed the contestants after the show and found that almost all participants regained much of their lost weight, with four individuals tipping the scales heavier than their initial pre-show weights.

Yikes.

What happened? It was more than just a lapse in their dedication or an inability to sustain the rigors of weight loss outside the show. Their bodies started working against them, burning approximately 500 fewer calories per day than one would typically expect at their weights. It was as if their metabolism decided to rebel.

Six years later, a follow-up investigation offered more insights. Leptin, the hormone responsible for regulating hunger, was functioning at just about 60% of its pre-weight loss level. This hormonal change left the contestants in constant hunger, pushing them back into their old eating habits.

The lesson here is stark — with weight loss, haste makes waste. A hurried, drastic weight loss approach can backfire, resulting in long-term metabolic changes that are counterproductive to the ultimate goal of healthy and sustainable weight loss. So, if you've ever done a crash diet, the best way forward is not further dietary restrictions. Instead, your focus should be on building healthy habits one small step at a time.

The key takeaway? There are no shortcuts to sustainable weight loss or hacks that will boost your metabolism. Only healthy habits and patience will help you move in the right direction over time.

You can focus on including protein and fiber in every meal for a feeling of satiety. You can work on keeping yourself hydrated by drinking at least a cup of water before each meal. Prioritize quality sleep, aiming for 7 to 9 hours each night. And most importantly, be patient. These habits won't yield instant results, but with time, they can steer your body back onto the path of sustainable health and a healthy weight.

This all might sound simple, but it’s essential. Extreme weight loss methods might be tempting for their quick results, but they're not worth the metabolic damage they leave in their wake. Be kind to your body, and it will reward you with long-lasting health and wellness.

Together with Amy Myers MD 

Tonic Shots

1. Daily Multivitamin For Better Memory

We talked about micronutrients yesterday, but here is another reason to get your daily vitamins and minerals — a recent study showed that a daily multivitamin may slow age-related memory decline.

2. Air Filters Are In!

The Canadian wildfires blowing smoke to the East Coast are sparking more conversations about air quality and what you can do about it. Here is a list of the best air purifiers you can buy to ensure the air you breathe is clean and safe!

3. Oat-less Oatmeal

For everyone that is anti-oats, here is an oatmeal recipe that is actually oat free!