The One Big Change For My Health…

I’m fasting like a medieval monk…

The last year has been pretty sub-par from a health point of view for me as my lower back injury derailed my gym routine, and the lack of training tainted my diet too.. weird how it all links up!

Over the last few months one thing I’ve taken control of again is my nutrition and diet.

I’ve invested more time not only into cooking meals myself but diving deeper into nutritional science to make sure I’m doing the right stuff that actually works and has evidence behind it.

Snack-athon

Snacking is the modern equivalent of throwing a never-ending welcome party for your gut microbes. Every handful of trail mix, every “just one” biscuit, every 3pm protein bar (hold my hands up here too!)... might seem “healthy” but the constant graze disrupts your digestive system’s migrating motor complex (MMC), a.k.a the gut’s janitorial crew.

Your gut isn’t designed for all-you-can-eat buffets. The MMC is a rhythmic wave of contractions which only kicks in during periods of fasting to sweep debris, bacteria, and leftovers into the colon. Constant eating silences this cleanup crew, leading to:

• Bacterial overgrowth: Undigested food can ferment, feeding E. coli and Klebsiella (the “bad” microbes).

• Low grade inflammation: More overgrowth of the bad bugs = pro-infammatory state which widens the gaps between your gut cells = inflammatory chemicals seep into your bloodstream which can disrupt metabolic signals

• Hunger hijacking: Ghrelin (the “hunger hormone”) stays elevated, while leptin (the “fullness hormone”) taps out.

Basically, snacking turns your gut into a trash-filled alleyway where no one takes out the bins.

Letting your gut breathe

When you fast for 12+ hours, some biological magic happens:

1. MMC activation: Think of it as a gastric Roomba. It scrubs your small intestine, preventing bacterial overgrowth and boosting nutrient absorption.

2. Microbiome reset: Fasting starves sugar-loving pathogens (Clostridium, Enterobacteria) and feeds mucus-munching heroes like Akkermansia muciniphila. This bug repairs your gut lining, reduces inflammation, and even curbs cravings by producing GLP-1 (a satiety hormone).

3. Insulin sensitivity: Front-loading calories earlier in the day aligns with your circadian rhythm. Studies show morning eaters have 20% lower post-meal glucose spikes than night owls, thanks to peak insulin sensitivity at dawn.

   
   

A 2023 trial found 12-hour fasters increased Akkermansia by 40% and showed lower inflammatory markers like IL-6 by 25%. 

My current routine: mild fasting without the fanaticism

• 16:8 simplified: I eat between 10 AM–7:30 PM (roughly), giving my gut over 12 hours to chill out.

• Front-load meals: I eat my biggest meals in the early part of the day and progressively decrease my caloric and nutrient load as the day goes on…this aligns with your natural digestive activity as your digestive function decreases as the day wears on.

How to fast (if you want) without feeling like a hangry gremlin

1. Start slow: Push breakfast by 30 mins daily until you hit a 12-hour window. Your MMC needs those training wheels!

2. Break the fast wisely: Prioritize protein (30g) and fiber (10g) to stabilize blood sugar. E.g Greek yogurt + chia seeds.

3. Support the microbiome: Feed Akkermansia with polyphenols (berries, green tea) and prebiotics (garlic, asparagus).

Cheeky extra reading for you here: 

1. PMID: 31854308

2. PMID: 39967592

3. PMID: 22450306 

P.S If you want short, snappy gut health & microbiome tips once a week join here:

P.P.S Only join if you REALLY care about your gut health!

So…I Got Married

I never expected that clipping a ring onto my left hand would feel like anchoring a ship to a secure port. 

But here I am, over 2 months into married life, discovering a new kind of calm that feels less like the absent-minded daydreams of newlywed bliss and more like the deep exhale of a person finally allowed to rest. 

When I was single… I had fun, I’d only need to think about myself… but I also had this low-grade angst I carried around… an undercurrent of “is this it?”.

That feeling has dissolved into something softer. I feel a quiet confidence that when I stumble, someone is there to catch me.

There’s a peculiar magic in knowing you have an accomplice for life. When I was single, my anxieties felt like ghosts that followed me everywhere…a “what if” at every turn. 

Now, those “what ifs” grow faint because I have someone who listens and offers an extra layer of perspective I never knew I needed… never knew i wanted!

But also marriage is no passive sanctuary. 

It’s not a gift you unwrap once and then retire to a hammock. It’s a garden you have to plant together and maintain. You can scatter seeds of goodwill, plant bulbs of trust, and sow wildflowers of fun… but unless you water those daily, they’ll shrivel. 

Every morning, I wake to a familiar ritual. A shared breakfast that tastes better because it’s prepared by someone who knows exactly how I like it.

Those tiny observances feel mundane, yet they are the mortar between the bricks of our partnership. They build a house neither of us ever wants to leave.

In life true security is an illusion… we chase it in insurance policies, panic rooms, putting money in the bank. But married security is different. It’s a daily practice of choosing the same person, even on days when they’ve left the toothpaste cap off or when their playlist is inexplicably heavy on 80s power ballads. 

You don’t need blind devotion but make the conscious decision that the comfort of your shared life outweighs any single irritation.

Yes there is a small part of me that reflects bittersweetly of trading the “me” mindset for “we.” I admit that joystick of autonomy which I LOVED has been handed over. Yet weirdly enough I actually I feel freer. 

I loved my single years, too. Those chapters carved my edges, honed my independence, and handed me a lot of stories I now share over dinner with my spouse. 

But now, I’m writing a new story…one with a co-author.

It’ll come with its own anxieties (mortgages, in-laws, the great “what do we want for dinner?” debate and spending more time choosing what to watch on Netflix than actually watching something) and also triumphs.

For me marriage isn’t a destination… it’s hopefully the first part of a crazy new adventure that HAS changed and WILL change me for the better. Daily tending, frequent check-ins, and the occasional pruning of bad habits. 

It’s an odd little safety net for my soul but I’m learning it’s also one of the greatest comforts life has ever given me. 

The Secret Of Dried Fruits?!

Constipation is a sneaky one. Quietly (or maybe not) affecting 10% of the global population.

It’s awkward, uncomfortable, and costs healthcare systems billions. 

But what if people didn’t have to just resort to chugging down a chalky laxative or a fiber supplement that tastes like sawdust? 

You might still need either one of those..but let me also extoll the benefits of dried fruits: nature’s candy with a laxative-y twist. 

An interesting 2024 study presented at Digestive Disease Week (DDW) offers fresh evidence that prunes, raisins, and apricots might just be the gut’s new best friends.

The study: raisins to the rescue

Researchers at King’s College London recruited 150 adults with chronic constipation (defined as fewer than seven bowel movements weekly) and split them into three groups:

• Dried fruit squad: 3 oz daily of prunes, raisins, and apricots.

• Juice crew: Equivalent sorbitol/calorie-matched juices.

• Placebo pals: Sugar syrup 

After 4 weeks, the dried fruit group saw:

• 1.3 extra “complete” bowel movements/week 

• 21g heavier stools/day…enough to fill a shot glass with relief.

• Higher treatment satisfaction, zero hopeful laxative side-eyes.

Juice drinkers improved too, but with 8g less stool weight gain and more stomach gurgling

Why dried fruits work

Dried fruits are constipation’s kryptonite thanks to two key agents:

1. Fiber: Bulks up stools like a sponge, triggering the gut’s contractions

2. Sorbitol: A sugar alcohol that pulls water into the colon, softening stools and greasing the intestinal slides.

Yes, dried fruits contain sugar, but it’s trapped in a fibrous matrix, slowing absorption and avoiding blood sugar spikes (useful to know if pre/diabetic). Plus, dried fruits pack vitamins (A, K) and minerals (potassium, iron)... nutrients laxatives can’t match.

Actionable: Pair dried fruit with nuts or seeds for more fiber diversity.

Caveats!

• IBS: Sorbitol can trigger sensitive guts into bloating or diarrhea. Start slow (1-2 prunes/day).

Dried fruits wont work miracles but its a low-risk, high-reward tool in your gut-health arsenal. Compared to psyllium (a common laxative), prunes are equally effective but tastier and packed with antioxidants.

Optimizing Health On GLP-1s:

A Science-Backed Guide 

Using GLP-1/GIP agonists (e.g., semaglutide, tirzepatide) for weight loss or diabetes requires strategic lifestyle adjustments to mitigate side effects and maximise health outcomes. So here is your unofficial survival guide (if you know someone taking one of these medications… feel free to share this with them!)

1. Resistance training: 

Why: Rapid weight loss risks muscle atrophy, which lowers metabolic rate and functional strength. Resistance training (3–4x/week) preserves lean mass by stimulating muscle protein synthesis. Studies show combining weightlifting with calorie restriction retains 2–3x more muscle than diet alone.

Actionable: Focus on compound lifts (squats, deadlifts) and progressive overload. Even bodyweight exercises (push-ups, lunges) help.

2. Prioritize fiber: 

Why:

• Soluble fiber (psyllium, oats) softens stools and reduces constipation risk by 40%, counteracting GLP-1-induced slowed gastric emptying.

• Fermentable fiber (acacia, inulin) feeds Akkermansia, a gut bug that reduces inflammation and enhances GLP-1 secretion.
  But: Avoid excess insoluble fiber (raw veggies, bran) if gastroparesis symptoms arise (bloating, nausea).
  Actionable: Aim for 25–30g/day at least  (use a fiber supplement as required too)

3. High protein intake: 

Why: Protein (1.6–2.2g/kg/day) preserves muscle, boosts satiety via PYY/CCK (appetite suppressing hormones), and offsets GLP-1’s catabolic effects. Trials show high-protein diets reduce hunger by 30% vs. low-protein plans.

Actionable: Distribute protein evenly (20–40g/meal). 

4. Exercise smart: 

Why: Weight-bearing exercises (walking, jogging) mitigate bone density loss linked to rapid weight loss. Resistance training increases osteoblast activity, reducing fracture risk.
Actionable: Mix resistance training with low-impact cardio (swimming, cycling) to protect joints.

5. Moderate healthy fats: 

Why: Rapid weight loss increases gallstone risk by 30%. Moderate fat intake (25–30% of calories) with emphasis on monounsaturated fats (avocado, olive oil) reduces biliary stress.
Avoid: Saturated fats (fried foods, fatty meats) that spike cholesterol saturation in bile.

6. Hydration & meal timing

Why: Dehydration exacerbates constipation. Small, frequent meals (4–5x/day) ease gastroparesis symptoms vs. large meals.
Actionable: Drink 2–3L water daily. Use apps to schedule meals and track intake.

7. Monitor & adapt

• Symptoms: Watch for gastroparesis (bloating, vomiting). If severe, reduce fiber/fat and consult a GI specialist.

• Body composition: Track muscle mass via DEXA or bioimpedance (cheaper), not just weight.

• Dose escalation: Start low, go slow. Gradual titration reduces nausea risk by 50%.

8. Sleep

Prioritize 7–9 hours. Poor sleep disrupts ghrelin/leptin, worsening cravings.

Remember, ultimately GLP-1 agonists are simply tools, not magic bullets…the weight loss you may be seeking should be re-framed as a byproduct of healthier life choices that improve health metrics!

To learn more about glp-1 and weight gain & loss check out this episode with Professor Giles Yeo…the most listened to episode of my podcast! :

Cholesterol & Fatty Liver…

One of the very underrated but undeniably important roles your liver plays is that of a cholesterol traffic controller. 

When cholesterol piles up like rush-hour gridlock, it fuels fatty liver disease (NAFLD), a condition affecting 1 in 3 adults globally. 

In 2018, I was one of those statistics. I already explained I had high cholesterol in 2018 but this also resulted in mild fatty liver disease which really shocked me (and worried me). 

This led me down the journey of learning more about nutrition and metabolic health specifically.

The cholesterol-fatty liver connection

NAFLD (non alcoholic fatty liver disease) isn’t just about excess fat…it’s about what kind of fat. While triglycerides dominate the conversation, free cholesterol (FC) is the true villain.

Your liver balances cholesterol by producing, exporting (as bile), and storing it. High saturated fat/sugar diets overwhelm this system, causing FC to accumulate in liver cells.

This excess FC isn’t inert it can contribute to inflammation as FC activates Kupffer cells (liver immune cells), triggering inflammatory cytokines like TNF-α.

FC can hide in mitochondrial membranes, causing oxidative stress and cell death (sounds very sciencey but it basically isnt good). FC also stiffens cell membranes thus makes liver cells vulnerable to damage, driving fibrosis (scarring).

Studies show FC levels are 2x higher in NASH (advanced NAFLD) patients vs. healthy livers. This isn’t just correlation, FC directly damages liver tissue.

Why your diet matters more than you think

Cholesterol doesn’t magically appear in your liver:

Saturated fats (butter, red meat) boost liver cholesterol production. Refined carbs/sugars increase de novo lipogenesis, a process where your liver converts sugar into fat-and cholesterol….and the final culprit being low fiber diets which results in cholesterol not being bound in the gut, letting it recirculate to the liver.

The end result is a liver drowning in fatty deposits and inflammation.

Actionables if you’re struggling with high cholesterol and fatty liver: 

1. Reframe the “Western Diet”

• Cut saturated fats: Replace butter with olive oil, red meat with fatty fish (salmon, mackerel)... or mindfully cut down red meat intake.

• Be mindful of added sugars: You don’t need to demonise sugar but actively look at your intake. For example sugar-sweetened beverages are the #1 driver of liver fat. Switch to sparkling water, diet/zero versions of soda to get your fizzy fix

• Go fiber-first: 30g/day of soluble fiber (oats, chia, beans) binds cholesterol in the gut, reducing liver load.

2. Move

• 150 mins/week of brisk walking: Reduces liver fat by 20–30% in as little as 12 weeks.

• Resistance training: Builds muscle, which improves insulin sensitivity and cholesterol metabolism.

3. Prioritize weight loss - but smartly

• Aim for 5–10% body weight loss: This cuts liver fat by 30–40%.

• Avoid crash diets: Rapid weight loss spikes FC release from fat cells. Opt for a 500-calorie deficit/day.

4. Consider statins (Under medical guidance)

Contrary to myths, statins like atorvastatin lower liver enzymes and reduce cardiovascular risk in NAFLD patients. The GREACE trial found statins slashed heart events by 68% in NAFLD patients while normalizing ALT/AST levels. Sometimes genetic factors predispose you to high cholesterol no matter how healthy you are. One of my friends is a 5x Iron man competitor and takes statins at the age of 33.

5. Monitor 

• Track biomarkers: Request apoB, LDL-C, and liver enzymes (ALT/AST) in bloodwork when you next do them.

• Liver ultrasound: Non-invasive way to assess fat accumulation.

NAFLD doesn't need to be the end game. A 2023 trial found 12 weeks of a Mediterranean diet + exercise reversed early-stage fatty liver in 60% of participants. 

Your liver is a resilient beast, but it needs allies. Partner with your doctor to monitor progress and be reassured that cholesterol-driven fatty liver isn’t inevitable…it’s reversible or at the very least manageable with consistent, science-backed action.

A Novel Approach For Chronic Back Pain?

I’ve had a few ugly encounters with back pain since the age of 24.

Thankfully most of those years have been pain free but occasionally it does raise its ugly head.

We do however need to move away from perceiving back pain as just a mechanical problem.

For decades, chronic low back pain (CLBP) has been treated like a broken axle in a car…fix the mechanical flaw, and the problem vanishes. But emerging science paints a far more nuanced picture: pain is a multidimensional experience shaped by emotions, cognitive patterns, and daily stressors.

Before you think I’m getting all pseudosciencey and wishy washy…a pivotal randomized trial underscores why ignoring the brain’s role in pain perpetuates suffering…and how integrating psychological strategies could rewrite long-term outcomes.

The study: Physio vs. Physio + CBT

Researchers compared two groups of CLBP patients over 22 weeks:

• Control group: Standard physiotherapy (stretching, core strengthening, manual therapy).

• Experimental group: Physio + cognitive-behavioral therapy (CBT) techniques (pain neuroscience education, stress management, activity pacing).

Key findings:

• Short-term (6 weeks): Both groups saw similar pain reduction (≈30% improvement on visual analog scales).

• Long-term (16+ weeks): Divergence emerged. By week 10, the control group’s pain scores rebounded toward baseline, while the CBT+Physio group maintained gains, with further 15% improvement by week 22.

The trial reveals a critical insight: pain relief ≠ pain resolution. Standard physio may quiet acute symptoms, but without addressing psychosocial drivers (fear-avoidance beliefs, catastrophizing), pain often resurges. CBT equips patients to:

• Reframe negative thoughts (“My back is fragile” → “Movement is safe”).

• Break the fear-avoidance cycle (avoiding activity → deconditioning → more pain).

• Modulate pain perception via top-down brain regulation 

The biopsychosocial model in action

One of things that also stuck with me from medical school mental health studies was something called the “biopsychosocial” model.

Pain isn’t “all in your head,” but the brain is the body’s pain amplifier. Chronic stress, anxiety, and unresolved trauma lower pain thresholds 

CBT intervenes here, rewiring maladaptive neural circuits. Think of it as software updates for a glitchy pain operating system.

If you made it to the end.. well done it’s a hefty read! Send this to one person (or more) you think would enjoy this!