Sleep controls hunger
After too little sleep, the hunger hormone ghrelin rises and the fullness hormone leptin falls. That makes cravings much harder to resist.
Better sleep →Home / Weight loss
Lasting weight loss without counting calories
Weight loss is about more than calories in and out. Sleep, protein, movement and blood sugar affect how hungry you are and how easy it is to keep the weight off. Here are the principles, and habits you can test this week.
Four principles
01
02
Protein fills you up
Protein gives the most fullness per calorie, and helps you keep your muscles while you lose weight.
Biohacking diet → 03
Everyday movement counts
All the movement that isn't exercise, like taking the stairs and standing instead of sitting, adds up to a surprisingly large part of what you burn.
Exercise → 04
Steady blood sugar
Big blood sugar peaks can make you hungry again soon after a meal. Eat vegetables and protein before the carbs.
The Glucose Goddess hacks →Try this for a week
Small changes are easier to keep than strict diets. Pick one or more habits, try them for seven days and notice how your hunger and energy change.
- Eat protein at every meal
- Eat your vegetables first
- Take a 10-minute walk after dinner
- Don't eat in the last three hours before bed
- Sleep at least seven hours every night
Articles about food and weight
All articles →
Biohacking supplements: what's worth taking
Vitamin D, magnesium, creatine, ashwagandha, NMN: the ten most popular biohacking supplements, what the research shows for each, and how to choose.
Cold plunge benefits: what an ice bath does to your body
A cold plunge triggers a strong stress response. What the research shows about mood, brown fat, blood sugar and recovery, the risks, and how to start.
Sauna benefits: what the research says
Regular sauna use is linked to a healthier heart, lower blood pressure and better endurance. Seven sauna benefits, what studies show, and how to start.
Read about the profiles
- Jessie Inchauspé → Blood sugar and cravings
- Dave Asprey → The Bulletproof Diet