Martha McKittrick Nutrition

Best Ready to Drink Protein Shakes for GLP-1 Users: Dietitian Picks

Martha Mckittrick RD — Sat, 04 Apr 2026 17:30:55 +0000

If you are taking a GLP-1 medication, you know protein is important to help prevent muscle loss. But there is one problem. You are just not that hungry. Mornings can be especially challenging. Even the thought of cooking eggs or preparing a full meal can feel overwhelming or even trigger nausea. What if you could get 20 to 30 grams of protein from something quick and easy, with no cooking required? Ready to drink protein shakes can be an easy way to help fill in the gaps.

While I usually recommend a food first approach, there are times when a ready to drink protein shake can be a really helpful option, especially on busy mornings or when you’re just not hungry.

In this post, I will walk you through what to look for in a ready to drink protein shake and share my top dietitian picks.

Why Protein Intake Matters on GLP-1 Medications

One of the main effects of GLP-1 medications is a decrease in appetite. While this can help with weight loss, it can also make it easier to undereat, including not getting enough protein. Protein plays a key role in preserving muscle during weight loss (along with strength training). Without enough protein, some of the weight you lose may come from muscle instead of body fat, which can negatively impact metabolism, strength, and overall health.

Starting your day with protein can make a big difference. After an overnight fast, your body is more likely to break down muscle, so getting protein in earlier helps support maintenance and repair. It can also make it easier to meet your overall protein needs. Many people find that their appetite decreases even more as the day goes on, so waiting until later can make it harder to get enough in.

What to Look for in a Ready to Drink Protein Shake

When choosing a ready to drink protein shake, there are a few things to keep in mind when reading the label.

Protein
Start with protein. Aim for about 20 to 30 grams per serving, since this amount is more likely to help preserve muscle and support your daily needs. Protein can come from sources like whey or milk protein, which are well absorbed, or from plant based options like pea or soy protein. Both can work well, so it often comes down to your preferences and how well you tolerate them.

Added Sugar
Next, look at added sugar. Ideally, choose options with little to no added sugar, generally under about 5 grams. Some drinks are marketed as healthy but contain as much sugar as a dessert, which can add up quickly and impact blood sugar.

Sweeteners
Many protein drinks use non nutritive sweeteners to keep added sugar low. Some contain artificial sweeteners such as sucralose or acesulfame potassium, while others use options like stevia, monk fruit, or allulose. I do not tell people they need to avoid artificial sweeteners, but I do recommend moderation. There is ongoing research suggesting that some may have a negative impact on the gut microbiome and metabolic health, although we still need more data. Personally, I tend to prefer options sweetened with stevia, monk fruit, or allulose, which are often used instead of artificial sweeteners. That said, the best choice is one that you tolerate well and enjoy the taste of.

Added Ingredients and Fiber
You may also notice added ingredients like fiber, probiotics, or vitamins. These can be helpful, but they are not essential. What matters most is the protein content, overall ingredient quality, and how you feel after drinking it.

Some protein drinks contain added fiber such as inulin. This type of fiber can support gut health, but it does not work for everyone. Some people may notice bloating or gas, especially if they are already dealing with digestive issues. If that is the case, switching to a simpler option without added fiber often helps.

Cost
Ready to drink protein shakes typically range from about $2 to $5 per bottle. While higher priced options may use different ingredients, a more expensive shake is not always better. If you plan to use them regularly, the cost can add up. So find one that fits your budget!

Taste
And last but not least is taste. Protein shakes vary a lot, and not all of them are great. Many are too sweet or have that very obvious “protein shake” taste. That said, with so many options available, you’ll likely find one you enjoy. Making your own shake is often your best bet, but this post focuses on ready to drink options.

Here’s a quick comparison of some of the most popular ready to drink protein shakes to help you find what works best for you.

Convenient High Protein Drinks When You Need Something Quick

There will likely be times when you are not at a grocery store (like Whole Foods) and need something fast, like at a gas station, airport, or convenience store. In those situations, there are plenty of ready to drink options available, including Quest, Fairlife Core Power, Premier Protein, and Lean Body. These are widely available and typically provide about 25 to 40 grams of protein.

They do tend to be more processed and often include artificial sweeteners like sucralose or Ace-K. Most people tolerate these well, although some prefer to limit them. If the choice is between skipping protein or grabbing one of these, they can absolutely be a convenient option.

You might still have a few questions, so let’s go through some of the most common ones I hear.

Frequently Asked Questions About Protein Shakes and GLP-1 Medications

How much protein do I need on a GLP-1 medication?
Most people benefit from aiming for about 20 to 30 grams of protein per meal, but your exact needs will depend on your body size, activity level, and goals. If you are not eating much due to reduced appetite, prioritizing protein becomes even more important to help preserve muscle. Read my blog post on How Much Protein Do You Need a Day to get more details.

Are protein shakes necessary on GLP-1 medications?
Not necessarily, but they can be very helpful. If you are able to meet your protein needs through whole foods, that is great. That said, many people on GLP-1 medications struggle with appetite, and protein shakes can be an easy way to fill in the gaps.

Can I use a protein shake as a meal replacement?
It depends. Some protein shakes can work as a light meal, especially if they contain enough protein and calories. In many cases, it helps to pair your shake with something else, like fruit, nuts, or whole grain toast, to make it more balanced and satisfying.

What is the best protein shake for GLP-1 users?
There is no one best option. The right choice depends on your preferences, how you tolerate certain ingredients, and your overall nutrition needs. In general, look for a shake with about 20 to 30 grams of protein, minimal added sugar, and ingredients that sit well with you.

Do protein shakes help prevent muscle loss on GLP-1 medications?
They can help, especially if they make it easier for you to get enough total protein throughout the day. Maintaining muscle also depends on factors like strength training and overall calorie intake, but protein is a key piece of the puzzle.

Are artificial sweeteners in protein shakes safe?
Artificial sweeteners are commonly used to keep sugar content low and are considered safe by the FDA. Some people choose to limit them based on personal preference or taste..

Why do some protein shakes cause bloating?
This can be due to added ingredients like inulin, sugar alcohols, or certain types of protein. Everyone’s tolerance is different. If you notice symptoms, switching to a simpler option with fewer added ingredients often helps.

Final Thoughts

While I am always a big believer in a food first approach, this is one of those situations where convenience really matters. If you are taking a GLP-1 medication and not feeling hungry, getting enough protein can be a challenge. And this is where protein shakes can be really helpful.

There is no shame in relying on a protein shake, especially on those mornings when food does not sound appealing or you just need something quick and easy. The goal is not perfection. It is making sure your body is getting what it needs. Sometimes that looks like a balanced meal. Sometimes it looks like a protein shake. Both can support your health.

If you are on a GLP-1 medication and not sure how to eat in a way that supports your metabolism, energy, and muscle, I can help you figure out what works best for you. I will help you create a plan that feels realistic, flexible, and easy to stick with. You can learn more about working with me here

Why Inflammation Increases With Age and What You Can Do About It

Martha Mckittrick RD — Sat, 14 Mar 2026 13:30:53 +0000

Are your joints feeling a little stiffer than they used to? Does it take longer to recover after exercise? Have you noticed that your energy levels aren’t quite the same?

Many people assume these changes are simply a normal part of getting older. But researchers have found that an underlying biological process may also be playing a role: chronic low-grade inflammation. The connection between inflammation and aging is increasingly recognized as an important factor in many of the chronic conditions that become more common later in life, including heart disease, type 2 diabetes, and cognitive decline.

Scientists even have a name for the gradual rise in inflammation that can occur with aging: inflammaging. The encouraging news is that lifestyle habits can strongly influence inflammatory processes in the body, meaning there are steps you can take to support healthier aging.

To understand why inflammation tends to increase with age, it helps to first understand what inflammation actually is and how it works in the body.

What Is Inflammation?

Inflammation is part of the body’s natural defense system. When you get a cut, sprain your ankle, or catch a virus, the immune system activates protective responses to help the body heal and defend itself.

There are two main types of inflammation.

Acute inflammation
Acute inflammation is short-term and beneficial. It occurs when the immune system responds to an injury or infection and sends immune cells to the affected area to repair tissue and fight harmful microbes. Examples include:

redness and swelling after a cut
soreness after an intense workout
the immune response that occurs when the body is fighting a cold or infection

Once the injury or illness resolves, this response typically subsides.

Chronic inflammation
Chronic inflammation is different. Instead of turning off after the body has healed, the immune system remains mildly activated over long periods of time.

This persistent, low-grade immune activation can gradually affect tissues and organs throughout the body. Over time, it has been linked to many of the chronic diseases that become more common with age. Research suggests it plays a role in conditions such as:

cardiovascular disease
type 2 diabetes and insulin resistance
arthritis
Alzheimer’s disease and cognitive decline
certain cancers
metabolic syndrome

Some researchers now consider chronic inflammation to be one of the key biological drivers of age-related disease. Unlike acute inflammation, this process often develops quietly and may not cause obvious symptoms at first. Researchers now use the term inflammaging to describe the gradual increase in chronic inflammation that can occur as we age.

What Is Inflammaging?

Inflammaging refers to the slow rise in chronic, low-grade inflammatory activity that can develop over time as part of the aging process.

Unlike the short-term response that helps the body heal after injury or infection, inflammaging tends to persist quietly in the background. Over time, it may contribute to many of the chronic conditions commonly associated with aging, including cardiovascular disease, metabolic disorders, and neurodegenerative diseases.

While some increase in inflammatory activity may occur naturally with age, lifestyle factors such as diet, physical activity, sleep, stress, and body composition can strongly influence how much inflammatory signaling occurs in the body.

Understanding these influences can help identify practical ways to support healthier aging.

Why Inflammation Increases With Age

Several biological changes occur as we get older that can contribute to higher levels of chronic inflammatory activity. Researchers believe these changes interact with lifestyle factors to influence the body’s overall inflammatory environment.

Changes in the immune system
As we age, the immune system undergoes gradual changes, a process sometimes referred to as immunosenescence. Certain immune cells become less effective at fighting infections while others produce more inflammatory signaling molecules such as cytokines. This shift can lead to a state of persistent immune activation that contributes to chronic inflammatory processes over time.

Increased visceral fat
Body fat distribution often changes with age, with a tendency to accumulate more visceral fat around the abdominal organs. Unlike subcutaneous fat that sits just under the skin, visceral fat is metabolically active and releases inflammatory compounds such as interleukin-6 (IL-6) and tumor necrosis factor alpha (TNF-α). These signaling molecules are strongly associated with insulin resistance and cardiovascular risk.

In clinical practice, this is something I often see when reviewing metabolic labs. Even when someone’s weight has not changed dramatically, increases in abdominal fat can be associated with worsening insulin sensitivity and elevated inflammatory markers.

Mitochondrial and cellular changes
Mitochondria are the structures inside cells responsible for producing energy. As we age, mitochondrial function tends to decline, which can increase oxidative stress and cellular damage. Damaged cells may release signals that further stimulate immune activity, contributing to ongoing inflammatory processes.

Changes in the gut microbiome
The trillions of microbes living in the digestive tract also influence immune regulation. Research suggests microbial diversity may decline with age while beneficial bacteria decrease. These shifts may affect the intestinal barrier and immune signaling, potentially contributing to systemic inflammatory activity.

Lifestyle factors
Daily habits can strongly influence inflammatory pathways at any age. Diets high in ultra-processed foods, physical inactivity, poor sleep, chronic stress, and excess body weight have all been associated with elevated inflammatory markers.

The encouraging news is that many of these factors are modifiable.

How to Decrease Inflammation

While some biological changes occur naturally with aging, research shows that daily habits can significantly influence inflammatory activity in the body.

Eating patterns rich in vegetables, fruits, whole grains, legumes, healthy fats, and omega-3 rich foods have been associated with lower levels of inflammatory markers. Regular physical activity, adequate sleep, and stress management also play important roles in regulating immune signaling.

If you’d like more detailed guidance, I share additional strategies in my article:
17 Diet and Lifestyle Tips to Decrease Inflammation.

Many of the factors that contribute to inflammaging can be influenced by daily habits.

Focus on nutrient-dense foods

Diet has a powerful effect on inflammatory pathways. Eating patterns similar to the Mediterranean diet have been associated with improved cardiometabolic health and lower levels of inflammatory markers.

Foods that may help support a healthy inflammatory response include:

leafy greens and other vegetables
• berries and colorful fruits
• olive oil
• nuts and seeds
• fatty fish such as salmon, sardines, and mackerel
• polyphenol-rich foods such as cocoa, green tea, and herbs

These foods provide antioxidants, fiber, healthy fats, and plant compounds that help regulate immune signaling and metabolic health.

Prioritize protein
Adequate protein intake becomes increasingly important with age. Protein supports muscle maintenance, metabolic health, and recovery from physical activity. Loss of muscle mass with aging, known as sarcopenia, has been associated with increased inflammatory activity and metabolic dysfunction.

Increase fiber intake
Fiber supports gut health and immune regulation. Certain fibers are fermented by gut bacteria to produce short-chain fatty acids such as butyrate, which help support the intestinal barrier and regulate immune activity. Higher fiber intake has also been associated with lower inflammatory markers and improved metabolic health.

Stay physically active
Regular physical activity is one of the most effective ways to support healthy inflammatory balance. Both aerobic exercise and resistance training have been shown to improve insulin sensitivity and reduce inflammatory markers. Exercise also supports mitochondrial function and helps maintain muscle mass with age.

At the same time, recovery is an important part of the equation. Very intense or excessive training without adequate rest can temporarily increase inflammatory stress in the body. Allowing time for recovery helps the body repair and adapt to exercise. Incorporating rest days, prioritizing sleep, and listening to your body are important parts of a healthy exercise routine.

Prioritize sleep
Sleep plays an important role in immune regulation. Even short periods of sleep deprivation have been shown to increase inflammatory markers such as C-reactive protein and interleukin-6.

Manage chronic stress
Chronic stress can increase inflammatory signaling through hormonal pathways involving cortisol and the sympathetic nervous system. Stress management strategies such as mindfulness practices, physical activity, social connection, and time outdoors may help support healthier immune regulation.

Supplements that may help support a healthy inflammatory response
Before starting any supplements, it’s important to discuss them with your physician, particularly if you take medications or have underlying health conditions.

While diet and lifestyle have the greatest influence on inflammatory activity, certain supplements may provide additional support in some cases. Omega-3 fatty acids, curcumin (turmeric extract), vitamin D, and magnesium have all been studied for their potential role in supporting healthy immune and inflammatory responses.

The Bottom Line

Some increase in inflammation may occur with aging, but persistent low-grade inflammation is not inevitable.

Many of the factors that influence inflammation are within your control. Nutrition, physical activity, sleep, stress management, and maintaining muscle mass all play important roles in supporting metabolic health and healthier aging. Small, consistent lifestyle changes can make a meaningful difference over time.

If you’d like help building an anti-inflammatory plan to support your metabolic health and healthy aging, I can help. Learn more about working with me here.

References

Ferrucci L, Fabbri E. Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty. Nature Reviews Cardiology.
https://pubmed.ncbi.nlm.nih.gov/29185432/

Franceschi C et al. Inflammaging and age-related diseases. Nature Reviews Endocrinology.
https://pubmed.ncbi.nlm.nih.gov/29662100/

Furman D et al. Chronic inflammation in the etiology of disease across the life span. Nature Medicine.
https://pubmed.ncbi.nlm.nih.gov/30742145/

Hotamisligil GS. Inflammation and metabolic disorders. Nature.
https://pubmed.ncbi.nlm.nih.gov/17167474/

Estruch R et al. Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine.
https://pubmed.ncbi.nlm.nih.gov/29897866/

Gleeson M et al. The anti-inflammatory effects of exercise. Nature Reviews Immunology.
https://pubmed.ncbi.nlm.nih.gov/21455214/

Irwin MR, Opp MR. Sleep health and inflammation.
https://pubmed.ncbi.nlm.nih.gov/28856014/

Calder PC. Omega-3 fatty acids and inflammatory processes.
https://pubmed.ncbi.nlm.nih.gov/22254027/

Hewlings SJ, Kalman DS. Curcumin: A review of its effects on human health.
https://pubmed.ncbi.nlm.nih.gov/29065496/

How Much Protein Do You Need as You Age?

Martha Mckittrick RD — Wed, 04 Mar 2026 17:46:11 +0000

Have you noticed your body changing as you get older? Maybe you’re seeing a little more fat around your midsection and less muscle tone in your arms and legs. You may feel slightly weaker than you used to, or notice that your metabolism doesn’t feel quite the same.

Many people assume these changes are simply a normal part of aging. While some changes are inevitable, a big piece of what’s happening is something called age-related muscle loss. Starting around midlife, adults gradually begin to lose muscle mass. Over time, this can affect strength, metabolism, balance, and even blood sugar control.

The encouraging news is that lifestyle choices play a major role in how quickly this happens. Two of the most important are adequate protein intake and strength training. Understanding how protein needs change with age can help support muscle maintenance, metabolic health, and physical function over time.

The Four Key Factors That Support Muscle Health as You Age

Maintaining muscle as we age isn’t just about eating more protein. Several factors work together to support muscle maintenance and strength over time.

Four key factors include:

1. Total protein intake
Consuming enough protein throughout the day provides the amino acids needed to maintain and repair muscle tissue.

2. Protein quality
Some protein sources contain higher levels of essential amino acids, particularly leucine, which plays an important role in stimulating muscle protein synthesis.

3. Protein distribution throughout the day
Spreading protein across meals may stimulate muscle protein synthesis more effectively than consuming most of your protein at one meal.

4. Resistance training
Strength training provides the mechanical signal that tells the body to build and maintain muscle, while protein supplies the building materials.

Together, these factors help support muscle maintenance, metabolic health, and physical function as we age.

Why Protein Matters More as You Age

Most people know protein is important. What often gets overlooked is how much more important it becomes as we get older.

Starting around age 30, adults gradually begin to lose muscle mass. Over time, that decline can progress to a condition known as sarcopenia, which is characterized by significant muscle loss and reduced strength.

Research suggests adults lose about 3–8 percent of muscle mass per decade, with the rate of loss accelerating after age 60.

This loss isn’t just about appearance. Muscle plays an important role in many aspects of health, including:

-metabolism and blood sugar regulation
-strength and mobility
-bone health
-balance and fall prevention
-immune function and recovery

Because muscle is metabolically active tissue, losing muscle can make it harder to maintain strength, energy, and metabolic health over time.

Fortunately, lifestyle factors can significantly influence how quickly this happens. Two of the most important are adequate protein intake and regular strength training.

Anabolic Resistance

Another reason protein becomes more important with age is a phenomenon known as anabolic resistance.

In younger adults, relatively modest amounts of protein can stimulate muscle protein synthesis, the process the body uses to repair and build muscle tissue. Research suggests that younger adults can often maximize this response with roughly 20 grams of high-quality protein in a meal.

As we age, however, the body becomes less responsive to smaller protein doses. Studies suggest that larger protein portions , often closer to 30–40 grams of protein per meal, may be needed to stimulate muscle protein synthesis effectively. In practical terms, this means the same protein intake that supported muscle maintenance earlier in life may not provide the same stimulus later on.

That said, there’s no need to stress about hitting an exact number at every meal. The goal is simply to include a meaningful source of protein throughout the day, rather than consuming very little protein earlier in the day and most of it at dinner.

Protein and Strength Training Work Together

While protein intake is important for maintaining muscle as we age, protein alone isn’t enough. Your muscles also need mechanical load from resistance training to stay strong. Strength training provides the signal that tells the body to build and maintain muscle, while protein provides the amino acids needed to repair and rebuild muscle tissue.

Think of it this way: protein provides the building materials, while resistance training signals your body to use them. Without that signal from resistance exercise, the body has less reason to maintain muscle mass, even if protein intake is adequate.

The good news is that strength training doesn’t have to be complicated. Activities such as lifting weights, resistance band exercises, or bodyweight movements can all help stimulate muscle maintenance. Even two to three sessions per week can make a meaningful difference in strength, mobility, and physical function over time.

How Much Protein Do You Need as You Age?

The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, many researchers believe this amount may not be sufficient to support muscle maintenance as we age.

Several expert groups now suggest that older adults may benefit from slightly higher protein intakes, typically in the range of 1.0–1.2 grams per kilogram of body weight per day.

Higher intakes, around 1.2–1.5 grams per kilogram per day, may be appropriate for individuals who are physically active, recovering from illness, or trying to preserve muscle while losing weight.

For example:

A 150-pound person may benefit from roughly 75–100 grams of protein per day
• A 180-pound person may benefit from roughly 90–115 grams per day

These amounts are well within safe ranges for healthy individuals and can be achieved through a balanced diet that includes a variety of protein-rich foods.

If you’d like a deeper explanation of daily protein recommendations, you may also find it helpful to read my article on How Much Protein Do You Really Need Per Day?, where I walk through how protein needs are calculated and how they can vary based on activity level, health goals, and body composition.

Choosing High-Quality Protein Sources

Once you know how much protein you need, the next step is choosing sources that support overall health, including digestion, blood sugar control, heart health, and muscle maintenance.

Some protein sources are more efficiently used by the body because of their essential amino acid profile, particularly the amino acid leucine, which plays an important role in stimulating muscle protein synthesis.

You can think of leucine as a kind of “on switch” for muscle building, helping activate the processes that repair and maintain muscle tissue after eating protein.

In general, animal-based proteins tend to contain higher amounts of essential amino acids, which can be especially helpful as we age. However, plant proteins can absolutely fit into a healthy diet — they may just require a bit more variety and planning.

Animal-based protein sources

Fish and seafood (also provide omega-3 fats for heart and brain health)
• Eggs
• Greek yogurt and cottage cheese
• Chicken and turkey
• Lean beef

Plant-based protein sources

Lentils, beans, and chickpeas
• Tofu, tempeh, and edamame
• Nuts and seeds
• Quinoa, buckwheat, and amaranth
• Plant-based protein powders

Most people do well with a combination of plant and animal protein sources, depending on their preferences, digestion, and overall health goals.

Does Protein Timing Matter?

Meeting your total daily protein needs is the most important step. However, how protein is distributed across meals may also play a role, particularly as we age.

Many adults consume very little protein at breakfast and most of their protein at dinner. Spreading protein intake more evenly across meals — sometimes referred to as protein distribution — may help stimulate muscle protein synthesis more consistently throughout the day.¹

Including protein at breakfast, lunch, and dinner may also help regulate appetite. Protein-rich meals stimulate satiety hormones that signal fullness to the brain and may help reduce hunger and cravings later in the day.

Final Thoughts

Protein isn’t just important for athletes. It plays a key role in maintaining muscle, metabolic health, and physical function as we age.

Focusing on adequate total protein intake, protein quality, protein distribution throughout the day, and regular resistance training can help support muscle maintenance and long-term health.

Small changes, such as adding protein at breakfast, spreading protein across meals, choosing high-quality protein sources, and incorporating strength training into your routine, can make a meaningful difference over time.

If you’re looking for personalized guidance on meeting your protein needs, I’d love to help you. Learn more about working with me here.

How Much Protein Do You Really Need Per Day?

Martha Mckittrick RD — Wed, 04 Mar 2026 15:47:25 +0000

Protein is everywhere right now. Energy bars, drinks, cereal, yogurt, and even bread now carry “high protein” claims on the label. We tend to associate protein with strength, metabolism, weight control, and healthy aging. When we see “high protein,” we often assume the product is healthier.

So do we really need all this protein? And are you actually meeting your needs?

The quick answer is that most adults probably consume enough protein to prevent deficiency. But that is not the same as eating enough to support muscle, metabolic health, body composition, or long-term resilience. Certain groups may be more likely to fall short, including older adults, vegetarians, individuals following low-calorie weight-loss plans, and those using GLP-1 medications that reduce appetite.

The current protein recommendation was designed to prevent deficiency. It was not created to optimize performance, preserve lean mass, or support specific health goals. That distinction matters. In this post, we’ll clarify what the current protein recommendation actually means, when higher intakes may be helpful, how to estimate your personal needs, and whether protein timing makes a difference.

The Recommended Dietary Allowance (RDA) for Protein

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day, or about 0.36 grams per pound. This recommendation was established in 2002 as part of the Dietary Reference Intakes and remains the official guideline for healthy adults today.

For example:

A 150-pound person needs about 55 grams per day
• A 180-pound person needs about 65 grams per day

It is important to understand what this number represents. The RDA was designed to prevent deficiency in generally healthy adults. It reflects the minimum intake needed to maintain basic physiological function and avoid inadequate protein consumption. Most adults in the United States meet or exceed this amount.

However, the RDA was not developed to optimize muscle mass, improve body composition, enhance athletic performance, or preserve lean tissue during weight loss. It also does not account for differences in physical activity, calorie intake, aging, or specific health goals. In other words, meeting the RDA means you are likely avoiding deficiency. It does not necessarily mean you are consuming the amount that best supports strength, recovery, or long-term metabolic health.

That distinction is where newer research begins to expand the conversation.

What Newer Research Suggests About Protein Needs

While 0.8 grams per kilogram may prevent deficiency, research over the past two decades suggests that some groups may benefit from higher protein intakes depending on age, activity level, and calorie intake.

Older Adults
As we age, the body becomes less responsive to small doses of protein. This means the same intake that worked well in your 30s may not stimulate muscle maintenance as effectively later in life. For this reason, many experts suggest older adults aim for 1.0 to 1.2 grams per kilogram per day, and sometimes slightly more if strength training or recovering from illness. The goal shifts from avoiding deficiency to preserving strength and physical function.

Very Active Individuals
Strength training and higher levels of physical activity increase the demand for muscle repair and recovery. Research commonly supports a range of 1.2 to 1.6 grams per kilogram per day for resistance-trained individuals. Importantly, studies suggest benefits tend to level off around 1.6 grams per kilogram for most people. More is not necessarily better.

Individuals in a Calorie Deficit
When calories are reduced for weight loss, some loss of lean mass can occur. A slightly higher protein intake, typically 1.2 to 1.6 grams per kilogram per day, may help preserve muscle during fat loss and support better body composition outcomes.

Individuals Using GLP-1 Medications
GLP-1 medications often reduce appetite and overall food intake. When total intake drops, protein intake may decrease as well. Because these medications are frequently used during active weight loss, maintaining adequate protein becomes important for helping preserve lean mass. For many individuals, aiming within the general weight-loss range of about 1.2 to 1.6 grams per kilogram per day may be appropriate, depending on overall calorie intake and medical guidance. For individuals with significant excess body weight, protein needs are sometimes estimated using a realistic goal weight or lean body mass rather than total body weight.

Seeing the numbers by population can make this easier to understand.

How to Calculate Your Protein Needs

Most research on protein recommendations is expressed in grams per kilogram of body weight (g/kg). This simply means multiplying your body weight in kilograms by a protein target that fits your needs.

Start by converting your weight in pounds to kilograms by dividing by 2.2.

For example, a person who weighs 150 pounds would divide 150 by 2.2, which equals about 68 kilograms.

Next, multiply that number by a protein target. If we use a moderate target of 1.2 g/kg, the calculation would look like this:

68 × 1.2 = about 82 grams of protein per day

For most people, this provides a useful starting estimate. However, for individuals who are significantly overweight, it may be more practical to calculate protein needs using a realistic goal weight or lean body mass rather than total body weight.

Another common question is whether you should use your current weight, goal weight, or lean body mass when calculating protein needs. For most people, using current body weight works well. If someone has a significant amount of weight to lose, using a target or goal weight may make more sense. Lean body mass is occasionally used in athletic or clinical settings but is not necessary for most people.

Does Protein Timing Matter?

Meeting your total daily protein needs is the most important step. However, how you distribute protein throughout the day may also make a difference. Many adults consume very little protein at breakfast and most of it at dinner. Research suggests that spreading protein intake more evenly across meals may help support muscle maintenance and satiety.

Some studies suggest that around 25 to 35 grams of protein per meal may help stimulate muscle protein synthesis effectively. However, this should not be interpreted as a strict upper limit. Research has shown that larger protein-containing meals can continue to stimulate muscle protein synthesis for several hours.

Including protein regularly throughout the day may also help control hunger, reduce cravings, and support more stable energy levels. Protein-rich meals stimulate satiety hormones that signal fullness to the brain and help regulate appetite.

In practice, I often see this play out with clients who unintentionally consume very little protein earlier in the day and end up extremely hungry by evening.

One client in her early 50s came to me hoping to improve body composition. She had been experimenting with intermittent fasting and typically skipped breakfast because she “wasn’t really hungry.” By mid-afternoon, however, she found herself snacking frequently and feeling very hungry by dinner.

Dinner often became her largest meal of the day, sometimes including 60 grams of protein or more, partly because she was hungry and partly because she felt she had “earned it.” Despite exercising regularly, she had low energy for morning workouts and wasn’t seeing the body composition changes she expected.

Instead of dramatically increasing her total protein intake, we focused on redistributing it throughout the day. She added a protein-rich breakfast, planned a balanced lunch, and scaled back the very large dinner. Within two months, her energy during workouts improved, her afternoon snacking decreased, and she lost about 2 percent body fat, even though her overall calorie intake changed very little.

Rather than focusing on hitting an exact number at each meal, it can be helpful to include a meaningful source of protein at breakfast, lunch, and dinner while meeting your overall daily protein needs.

Final Thoughts

Protein needs are not one-size-fits-all. They vary based on age, activity level, calorie intake, and health goals. While the official Recommended Dietary Allowance is 0.8 g/kg, many people benefit from somewhat higher intakes to support muscle maintenance, metabolic health, and body composition.

Focusing on consistent protein intake throughout the day, along with strength training and an overall balanced diet, can help support long-term health, strength, and physical function.Keep in mind that muscle health is not just about protein intake. Your muscles also need load from strength training. Protein provides the building blocks, while resistance exercise signals your body to use them.

If you’re unsure how much protein you need or how to structure meals to meet your goals, I’d love to help you with a personalized plan. Learn more about working with me here.

References

Bauer J, Biolo G, Cederholm T, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559.
https://pubmed.ncbi.nlm.nih.gov/23867520/

Phillips SM, Fulgoni VL. (2016). Assessment of protein intake in U.S. adults: Potential role of protein in optimal health. American Journal of Clinical Nutrition, 104(4), 1230–1236.
https://pubmed.ncbi.nlm.nih.gov/27581497/

Phillips SM. (2017). Current concepts and unresolved questions in dietary protein requirements and supplements in adults. Frontiers in Nutrition, 4, 13.
https://www.frontiersin.org/articles/10.3389/fnut.2017.00013/full

Moore DR, Churchward-Venne TA, Witard O, et al. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. Journals of Gerontology Series A, 70(1), 57–62.
https://pubmed.ncbi.nlm.nih.gov/25056502/

Mamerow MM, Mettler JA, English KL, et al. (2014). Dietary protein distribution positively influences 24-hour muscle protein synthesis in healthy adults. Journal of Nutrition, 144(6), 876–880.
https://pubmed.ncbi.nlm.nih.gov/24744367/

van Loon LJC. (2012). Role of dietary protein in muscle mass and strength maintenance in older adults. Journal of the American Medical Directors Association, 13(8), 713–719.
https://pubmed.ncbi.nlm.nih.gov/22840617/

Mitchell WK, Williams J, Atherton P, Larvin M, Lund J, Narici M. (2012). Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength. Journal of Cachexia, Sarcopenia and Muscle, 3(3), 153–160.
https://pubmed.ncbi.nlm.nih.gov/22983934/

Mitchell CJ, D’Souza RF, Mitchell SM, et al. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine, 4(12).
https://pubmed.ncbi.nlm.nih.gov/38118410/

Health Benefits of Psyllium (and Why It’s My Favorite Supplement)

Martha Mckittrick RD — Sat, 28 Feb 2026 18:25:08 +0000

When you think of psyllium (or maybe Metamucil), you might picture an orange drink your father took for constipation. But here’s the thing: psyllium is so much more than a bathroom aid.

As a registered dietitian, I don’t toss around the phrase “favorite supplement” lightly, but psyllium has earned its spot on that list. Many of my clients are surprised to learn that the benefits of psyllium go far beyond digestive health. It can help lower LDL cholesterol, balance blood sugar, support heart health, and even promote satiety between meals.

In this post, I’ll share the top health benefits of psyllium, how it works, who it’s best for, and how to use it in a realistic and sustainable way.

What Is Psyllium?

First things first: it’s pronounced SILL-ee-um. And yes, it’s one of those words that doesn’t sound like it looks. Even dietitians have had to double-check the spelling.

Psyllium is a type of soluble fiber derived from the husks of seeds from the Plantago ovata plant. It’s most commonly found in powdered form, like Metamucil, but also comes in capsules, fiber blends, and some fortified foods.

If you’ve ever tried it, you know it can get a bit sludgy if you don’t drink it quickly after mixing with water. That thick texture isn’t just a quirk. It’s part of what makes psyllium so effective. In your gut, it forms a gel that slows digestion, supports regularity, and binds substances like bile and cholesterol for removal.

Because it isn’t broken down or absorbed, psyllium acts like a sponge in the digestive tract. This allows it to benefit gut health, blood sugar balance, heart health, and satiety — all from one simple scoop.

Top Health Benefits of Psyllium

You might be thinking, “Okay, I know fiber is supposed to be healthy…” But did you know psyllium can lower cholesterol, improve digestion, support blood sugar control, and help manage appetite?

This one supplement does a lot of heavy lifting, especially for people managing insulin resistance, elevated cholesterol, or type 2 diabetes. Here’s how:

1. Improves Digestive Health

Psyllium is best known for keeping things moving. It absorbs water in the gut, adding bulk to stool and making it easier to pass without the dependency risks of stimulant laxatives.

What’s more, psyllium can help with both constipation and diarrhea. It acts as a gentle regulator, softening hard stools while firming loose ones.

One of my 85-year-old clients struggled with chronic constipation. We worked on increasing dietary fiber and hydration, but progress was slow. Once she added two tablespoons of psyllium daily, she told me it was a complete game changer.

Learn about some of the other strategies I use with clients to help with Constipation Relief.

2. Helps Lower LDL Cholesterol

Psyllium can play a key role in improving heart health by helping to lower LDL, or “bad,” cholesterol.

It works by binding to bile acids in the gut, which are made from cholesterol. When these bile acids are excreted instead of reabsorbed, the liver pulls more cholesterol from the bloodstream to make new bile. Over time, this helps lower circulating LDL levels.

One client came to me looking to reduce his cholesterol naturally. Instead of just cutting foods out, we focused on what to add, including more fiber and my stealthy weapon: psyllium. Three months later, his LDL dropped by 30 points.

Research consistently shows that consuming about 7 to 10 grams of psyllium daily can lower LDL cholesterol by approximately 7 to 10 percent, with even greater reductions in those who start with higher levels. When combined with an overall heart-healthy eating pattern, the impact can be meaningful.

For many people, adding 1 to 2 tablespoons per day is a simple, sustainable shift that can lead to measurable improvements in cholesterol within a few months.

3. Balances Blood Sugar Levels

Psyllium can be a powerful tool for managing blood sugar, especially in people with insulin resistance or type 2 diabetes.

The gel it forms slows carbohydrate absorption, which helps reduce post-meal glucose spikes and supports more stable energy. This effect can contribute to improved A1C over time.

I often recommend psyllium before meals to help blunt blood sugar spikes, especially when paired with balanced meals that include protein, healthy fats, and fiber-rich foods.

Even 5 grams per day can make a difference — a low-effort, high-impact addition to a metabolic health routine.

4. Supports Appetite and Weight Management

Psyllium may also help with appetite control. Because it forms a thick gel in the stomach, it slows gastric emptying and helps you feel fuller for longer.

Research on viscous soluble fibers like psyllium shows they can increase satiety and, in some cases, modestly reduce overall calorie intake. While it’s not a weight loss medication or a quick fix, it can be a helpful tool for people who struggle with frequent hunger or feeling unsatisfied between meals.

I’ve seen many clients feel more satisfied after incorporating psyllium, making it easier to stick to balanced meals and avoid constant snacking. Over time, that improved appetite control can support weight management in a steady, sustainable way.

You may have even seen psyllium called “nature’s Ozempic” on social media. That’s clearly an exaggeration, but it highlights something important: fiber can meaningfully influence fullness and blood sugar regulation. It’s not magic. It’s physiology.

My Go-To Psyllium Advice for Clients

I always start with a food-first approach, but for clients who need additional support, psyllium can be a smart and sustainable addition.

Start with 1 teaspoon per day and gradually increase to 1 to 2 tablespoons, depending on tolerance and needs. Mix it with water, stir it into oatmeal, or blend it into a smoothie.

A quick heads-up: psyllium thickens fast. Drink it shortly after mixing, or it can turn into a gel that’s hard to swallow. I personally like the flavored versions, like Metamucil, which remind me of old-school Tang. But if you’re avoiding sweeteners or dyes, you can find natural, unflavored psyllium husks in pharmacies, health food stores, or online.

Whichever version you choose, drink plenty of water. Psyllium needs fluid to work properly and prevent discomfort. Capsules are another option, but you’ll need several to match the fiber content of the powder. For regular use, powder is often the most efficient and cost-effective.

Everyone’s needs are different, so be sure to talk with your healthcare provider before adding psyllium, especially if you’re managing a medical condition.

Can You Get Psyllium from Food?

You won’t find psyllium in whole foods, but you can get similar benefits from other sources of soluble fiber.

Some top fiber-rich foods include:

Oats and oat bran
Ground flaxseeds and chia seeds
Beans and lentils
Apples, pears, and berries
Sweet potatoes and carrots

These foods may not form a gel like psyllium, but they help with digestion, cholesterol, and blood sugar in similar ways. A diverse, plant-rich diet is the foundation of good gut and metabolic health.

For those who struggle to meet fiber goals through food alone, psyllium can help fill the gap.

Who Should Be Cautious with Psyllium?

Psyllium is generally safe, but it’s important to use it correctly.

Always take it with plenty of water. It expands in the digestive tract and without enough fluid, it can cause discomfort or even blockages in some cases.

Start slow to see how your body responds. While not a laxative, psyllium can increase bowel movement frequency for some people. I usually suggest starting with 1 to 2 teaspoons daily and slowly increasing as needed.

Some people may experience mild bloating or gas at first, especially if their fiber intake is low. This typically improves as your body adjusts.

If you’re taking medications, especially for blood sugar, cholesterol, or thyroid health, take psyllium at least two hours apart to avoid affecting absorption. When in doubt, talk to your healthcare provider or pharmacist.

For those with IBS, psyllium is considered a low FODMAP fiber and is often better tolerated than other types. But as always, introduce it gradually and listen to your body.

Final Thoughts

Psyllium may not get the spotlight it deserves, but it’s one of the most reliable and research-backed tools I use in practice. From supporting digestion and heart health to helping with blood sugar and appetite, this simple fiber can make a real difference in how you feel day to day. It’s affordable, accessible, and easy to incorporate into your routine one scoop at a time.

References

Anderson JW, Allgood LD, Lawrence A, et al. Cholesterol-lowering effects of psyllium intake adjunctive to diet therapy in men and women with hypercholesterolemia: a meta-analysis of 8 controlled trials. American Journal of Clinical Nutrition. 2000;71(2):472–479.
https://academic.oup.com/ajcn/article/71/2/472/4729487

Brown L, Rosner B, Willett WC, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. American Journal of Clinical Nutrition. 1999;69(1):30–42.
https://academic.oup.com/ajcn/article/69/1/30/4714906

Gibb RD, McRorie JW Jr, Russell DA, Hasselblad V, D’Alessio DA. Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis of randomized controlled trials in subjects with type 2 diabetes. American Journal of Clinical Nutrition. 2015;102(6):1604–1614.
https://academic.oup.com/ajcn/article/102/6/1604/4564583

McRorie JW Jr, McKeown NM. Understanding the physics of functional fibers in the gastrointestinal tract: an evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber. Journal of the Academy of Nutrition and Dietetics. 2017;117(2):251–264.
https://www.jandonline.org/article/S2212-2672(16)31175-7/fulltext

Moayyedi P, Quigley EMM, Lacy BE, et al. The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis. American Journal of Gastroenterology. 2014;109(9):1367–1374.
https://journals.lww.com/ajg/fulltext/2014/09000/the_effect_of_fiber_supplementation_on_irritable.12.aspx

U.S. Food and Drug Administration. Health claim: Soluble fiber from certain foods and risk of coronary heart disease.
https://www.fda.gov/food/food-labeling-nutrition/health-claims-meeting-significant-scientific-agreement-ssa-standard

Clark MJ, Slavin JL. The effect of fiber on satiety and food intake: a systematic review. Journal of the American College of Nutrition. 2013;32(3):200–211.
https://www.tandfonline.com/doi/full/10.1080/07315724.2013.791194

Pal S, Khossousi A, Binns C, Dhaliwal S, Ellis V. The effects of 12-week psyllium fibre supplementation or healthy diet on blood pressure and weight in overweight and obese individuals. British Journal of Nutrition. 2011;105(1):90–100.
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-12week-psyllium-fibre-supplementation-or-healthy-diet-on-blood-pressure-and-weight-in-overweight-and-obese-individuals/

Using a CGM Without Diabetes: Pros, Cons, and an Evidence-Based Perspective

Martha Mckittrick RD — Mon, 16 Feb 2026 19:55:39 +0000

If you’ve spent any time on social media lately, you’ve probably heard the phrase “blood sugar spike.” You may have even noticed someone wearing a small white sensor on the back of their arm, scanning their phone after meals.

At the same time, you might have been told you have prediabetes or noticed your own patterns: you eat what seems like a healthy breakfast, and two hours later you’re starving again. Your energy dips mid-afternoon. Cravings feel stronger than they should.

Continuous glucose monitors, once used almost exclusively for diabetes management, are now widely available, even over the counter. They promise real-time insight into how food, stress, sleep, and exercise affect your blood sugar.

But if you don’t have diabetes, is using a CGM actually necessary? Let’s take an evidence-based look at the potential benefits, the limitations, and who may truly benefit.

What Is a Continuous Glucose Monitor (CGM)?

A continuous glucose monitor, or CGM, is a small wearable device that tracks glucose levels throughout the day and night. A tiny sensor is inserted just under the skin, usually on the back of the upper arm. It measures glucose in the fluid between your cells and sends the data to an app on your smartphone. Most CGMs last about two weeks and then need to be replaced

Unlike a fasting glucose or HbA1c, which provide a snapshot in time, a CGM shows trends. You can see how your glucose responds to meals, exercise, stress, and sleep, and how quickly it returns toward baseline.

CGMs were first approved in the early 2000s for people with type 1 diabetes. For this group, they were transformative, allowing continuous monitoring, more precise insulin adjustments, and significantly reducing the need for frequent finger pricks while lowering the risk of dangerous highs and lows.

Over time, their use expanded to people with type 2 diabetes, particularly those using insulin. Evidence showed improvements in glucose control and reductions in hypoglycemia. More recently, CGMs have become available to people without diabetes, including over-the-counter options such as Dexcom Stelo and FreeStyle Libre.

As a Certified Diabetes Care and Education Specialist, I have used CGMs extensively in people with type 2 diabetes. In that setting, they can be incredibly helpful for identifying patterns and improving glucose management.

CGMs clearly work in diabetes care. The question is how and for whom they make sense outside of diabetes.

Why Blood Sugar Regulation Matters

Blood sugar regulation plays a central role in metabolic health. When glucose rises after eating, insulin helps move it into cells for energy. Over time, if the body needs increasing amounts of insulin to manage the same amount of glucose, insulin resistance can develop.

Insulin resistance is associated with abdominal weight gain, difficulty losing weight, elevated triglycerides, higher blood pressure, and a greater risk of type 2 diabetes and cardiovascular disease.

Glucose naturally rises after meals. What matters most is how efficiently your body regulates and recovers. For some people, these shifts happen gradually and quietly, long before blood sugar reaches diabetic levels.

When a CGM May Make Sense

Most people do not need a continuous glucose monitor to improve their metabolic health. Foundational habits such as balanced meals, strength training, restorative sleep, and stress management remain the priority.

That said, there are certain situations where a CGM can provide useful insight.

Prediabetes or Rising HbA1c
For those whose HbA1c is trending upward, a CGM can help identify patterns that may not be obvious from lab work alone.For example, one client’s HbA1c had increased from 5.7 to 6.2 despite eliminating sweets and reducing refined carbohydrates. A CGM revealed higher-than-expected elevations after his usual steel cut oats breakfast. By adjusting portion size, adding chia seeds, and eating a handful of nuts beforehand, his post-meal response improved. Three months later, his HbA1c decreased to 6.0.

PCOS with Concerns About Glucose Regulation
Because PCOS is often associated with insulin resistance, some women find it helpful to better understand their glucose patterns.I have worked with women who assumed carbohydrates were the problem, only to discover that stress and poor sleep had a larger effect on their glucose stability than a moderate serving of fruit or whole grains. That kind of insight can shift the focus away from restriction and toward more targeted changes.

Persistent Energy Crashes Despite Balanced Meals
If someone feels hungry or fatigued shortly after eating, reviewing glucose trends can sometimes clarify patterns. In some cases, adding protein or adjusting meal order has been enough to smooth out sharp rises and dips, leading to steadier energy throughout the afternoon.I once worked with a client who experienced extreme fatigue after lunch, sometimes needing to lie down shortly after eating. We wanted to determine whether significant blood sugar swings were contributing. After reviewing her glucose patterns, we made a few adjustments to meal composition and timing. While certain combinations improved her symptoms slightly, her CGM data did not show dramatic swings. That allowed us to rule out glucose variability as the primary cause, and she followed up with her physician for further evaluation.

Weight Loss Resistance Despite Consistent Effort
When foundational habits are already in place but progress has stalled, glucose data may occasionally highlight subtle patterns that need refinement. It is not about chasing perfect numbers. It is about identifying small opportunities to improve metabolic efficiency.

Potential Benefits

For a select group of people, a CGM can serve as a useful learning tool. When used thoughtfully, it may reveal patterns that are not obvious from routine lab work alone.

1. Greater Awareness and Reinforcement of Patterns

Laboratory tests such as fasting glucose or HbA1c provide snapshots. A CGM shows trends throughout the day.

Some people notice that sleep quality, stress levels, meal timing, or physical activity meaningfully influence how long glucose remains elevated. Inadequate sleep or a sedentary day, for example, may lead to higher readings than expected, even when meals are consistent.

Seeing these patterns can reinforce healthy behaviors such as strength training, post-meal movement, or prioritizing sleep.

2. Not All Carbs Affect Everyone the Same Way

One of the most valuable insights from CGM use is recognizing how individual carbohydrate responses can vary.

We often discuss foods in general terms, but glucose responses are highly personal. I have had one client whose blood sugar rose rapidly after eating blueberries, while another client showed only a minimal change with the same portion.

A CGM can also reveal whether small adjustments improve stability. Some people notice better glucose recovery when they eat protein or vegetables before carbohydrates rather than starting with carbs. Others find that adding fiber, healthy fats, or slightly reducing portion size meaningfully changes their response.

The goal is not to eliminate carbohydrates or label foods as good or bad. It is to understand your unique patterns so you can make thoughtful, sustainable adjustments.

3. Insight Into Energy and Appetite Regulation

For those who experience frequent energy crashes or strong hunger shortly after meals, observing glucose trends may help clarify patterns.

Rapid rises followed by sharp drops can sometimes contribute to fatigue, increased appetite, or cravings. Identifying these patterns may allow for strategic changes in meal composition, timing, or activity that support steadier energy and more predictable appetite regulation.

For some, this greater stability makes long-term weight management feel more achievable. For others, focusing on foundational habits without monitoring may feel more sustainable. Both approaches can be appropriate.

Limitations and Downsides

While a CGM can provide useful insight, it is important to understand its limitations.

1. Normal Physiology Can Be Misinterpreted

Glucose naturally rises after eating, especially after carbohydrate-containing meals. A rise does not automatically mean something is wrong.

In people without diabetes, we do not yet have clearly established long-term targets for post-meal glucose optimization. Most clinical thresholds were developed for diagnosing or managing diabetes, not for guiding otherwise healthy people.

Without context, it is easy to overreact to normal fluctuations and unnecessarily restrict nutritious foods such as fruit, whole grains, or legumes.

2. Data Without Context Can Increase Anxiety

Continuous tracking is not neutral for everyone. For some, frequent data can increase stress, reinforce perfectionism, or create anxiety around food choices. Instead of improving habits, it may lead to overanalysis or unnecessary restriction.

A CGM provides numbers. It does not automatically provide interpretation. How the data is used matters as much as the data itself.

3. It Does Not Measure the Whole Metabolic Picture

A CGM measures glucose in interstitial fluid. It does not measure insulin levels, inflammation, body composition, or cardiovascular risk markers. Two people may have similar glucose readings but very different underlying metabolic profiles. CGM data should always be interpreted alongside lab work, medical history, and overall lifestyle patterns.

4. It Is Not Necessary for Most People

Consistent lifestyle habits remain the foundation of metabolic health. Many people can significantly improve glucose regulation through balanced meals, strength training, improved sleep, and stress management without ever wearing a device. A CGM is a tool. It is not a prerequisite for good metabolic health.

5. Cost and Accessibility

Depending on the device and insurance coverage, CGMs can be expensive. Sensors must be replaced regularly, and some systems involve ongoing costs. For many people, investing in quality food, strength training, or sleep support may provide greater long-term benefit.

Should You Use a CGM? The Bottom Line

Continuous glucose monitors are powerful tools. In the right context, they can reveal patterns that support more personalized adjustments and earlier intervention.

They can provide meaningful insight, but they are not essential for good metabolic health.

For those with stable labs, steady energy, and no signs of metabolic dysfunction, prioritizing balanced meals, strength training, restorative sleep, and stress management will typically have a greater impact than tracking glucose numbers.

For a smaller group, particularly those with prediabetes, rising metabolic markers, insulin resistance, or persistent energy instability, a CGM may offer helpful insight when used thoughtfully.

Used strategically, glucose data can support informed, sustainable decisions that strengthen long-term metabolic health.

If you are using a CGM or considering one, thoughtful interpretation matters. I work with clients to review glucose patterns and translate that data into practical, sustainable strategies that support long-term metabolic health.

Learn more about working with me here.

Not Losing Weight on GLP-1 Medications? What to Reassess

Martha Mckittrick RD — Mon, 02 Feb 2026 03:30:33 +0000

You started a GLP-1 medication, your appetite dropped, and weight loss came easily at first. Now the scale has stopped moving and you’re wondering whether you’re doing something wrong or if the medication has stopped working.

If this sounds familiar, you are not alone. And it does not mean you have failed or that the medication has failed you.

GLP-1 medications are highly effective at reducing appetite, but appetite suppression alone does not guarantee continued weight loss. When progress slows, it’s time to take a closer look at what else may be influencing results.

How GLP 1 Medications Work and Why Results Vary

GLP-1 medications affect hunger, digestion, and blood sugar regulation in ways that can strongly support weight loss, especially early on.

In clinical trials, many people lose about 10–15% of their starting body weight on GLP-1 medications, with average losses closer to 15–25% on newer GLP-1/GIP combination medications such as tirzepatide. Still, results vary widely. Some people lose more, some less, and many reach a point where progress slows earlier than expected. Genetics, metabolism, body composition, medical history, and lifestyle factors all influence how the body responds.

Weight loss on GLP-1 medications is rarely linear. The initial phase often moves quickly, followed by a slower period that is completely normal. This is also why comparing your progress to others, especially on social media, can be misleading.

What GLP-1 medications don’t do is automatically preserve muscle, ensure adequate nutrition, improve sleep, reduce stress, or undo years of chronic dieting or metabolic adaptation. They also don’t change food quality or eating patterns on their own.

When those pieces aren’t addressed, continued fat loss becomes more difficult, even with lower appetite and reduced food intake. This is where diet and lifestyle factors start to matter more.

Diet and Lifestyle Factors That Can Stall Weight Loss

When results slow, it is easy to assume the medication stopped working or that you are doing something wrong. IMore often, stalls are driven by small but important diet and lifestyle shifts that happen once appetite is suppressed. This is where I see the biggest opportunities for course correction.

Protein Intake Is Too Low

Low protein intake is one of the most common contributors to weight loss stalls on GLP-1 medications.

As portions shrink and meals become less consistent, protein intake often drops without people realizing it. Over time, this can lead to loss of lean muscle mass, which plays a key role in metabolic rate, strength, and blood sugar regulation.

When muscle mass declines, continued fat loss becomes more difficult, even if overall calorie intake remains low.

Protein intake is frequently overestimated, especially when meals are small or skipped. That’s why I often have clients track intake for a short period, including measuring or weighing some foods, so we can accurately assess whether protein needs are being met.

Preserving muscle mass is a core priority when using GLP-1 medications and a critical factor in maintaining long-term progress.

Total Intake Needs a Closer Look

After protein, the next area to assess is overall intake. This is where things can get confusing on a GLP 1 medication.

Some people are eating too little. Appetite is low, meals are skipped, portions are very small, and intake stays chronically low day after day. Over time, the body adapts by conserving energy. Daily energy expenditure drops, fatigue increases, and further weight loss becomes harder even when intake is very low.

Others are eating more than they realize, despite feeling less hungry than before. This often shows up through calorie dense foods in small portions, liquid calories, frequent grazing, or eating past fullness in social situations.

In both cases, the issue is not discipline. It is awareness. GLP 1 medications change hunger cues, but they do not automatically create consistent or balanced intake.

Stepping back to assess how much you are actually eating, without judgment, is often one of the most helpful steps.

Diet Quality Has Shifted

Another common issue has less to do with quantity and more to do with food choices.

When appetite is low, people tend to gravitate toward foods that feel easier to eat. That often means fewer vegetables and less fiber, with a greater reliance on refined carbohydrates or softer, lower-volume foods. Protein and vegetables can start to feel heavy or unappealing.

Diet quality still matters, even when calories are lower. Meals that are low in fiber and vegetables and higher in refined carbohydrates tend to be less satisfying and less supportive of blood sugar control and digestion. Energy can dip, and hunger cues may feel less predictable.

Smaller portions don’t automatically mean better nutrition. In many cases, people are eating less food overall but getting less nutritional support than before.

Lack of Resistance Training

With significant weight loss, including on GLP-1 medications, some muscle loss is expected. Research suggests that up to 30–40% of weight lost can come from lean mass, particularly when calories are low and resistance training isn’t part of the plan.

Even with adequate protein, muscle is more likely to be lost without strength training. Resistance exercise provides the signal that tells the body to preserve lean tissue during weight loss.

Many people assume that eating less and doing some cardio is enough. Cardio alone, however, does little to protect muscle, especially in the context of low calories. Over time, this combination can slow progress and negatively affect body composition.

The solution doesn’t need to be complicated. Regular resistance training, even a few days per week, helps preserve muscle and shifts weight loss toward fat rather than lean tissue. This becomes especially important when the scale stalls but body composition can still improve.

Sleep and Stress Matter More Than You Think

Sleep and stress are often overlooked, but they have a significant impact on weight loss outcomes.

Poor sleep and chronic stress raise cortisol, which can interfere with fat loss, blood sugar regulation, and muscle recovery. They also make it harder to eat well, move consistently, and stay motivated, especially when appetite is already blunted.

I often see people who are doing everything right on paper but are sleeping poorly or running on empty. Over time, the body prioritizes survival over fat loss.

GLP 1 medications do not override the body’s need for rest and recovery. When sleep and stress are consistently off, they can blunt the benefits of the medication.

Medical and Biological Factors to Consider

Certain medical conditions, such as thyroid dysfunction, can make weight loss more challenging, even on GLP 1 medications. Other medications, including some mental health medications and steroids, can also influence results and may affect expectations.

Individual metabolic differences matter as well. Genetics, insulin resistance, weight history, and long-term dieting all influence how the body responds. Some people simply respond more slowly.

Weight regulation is complex, and slower progress does not automatically signal a problem.

Reevaluating the Medication

In some cases, the issue is not diet or lifestyle, but how the medication itself is working for a particular person.

Not everyone responds the same way to every GLP 1 medication or dose. Some people experience strong appetite suppression but limited continued weight loss. Others lose weight early and then level off despite addressing nutrition, movement, and recovery. This variability is common.

Switching medications can sometimes lead to a different response. Medications that target additional hormonal pathways involved in appetite and metabolism, such as GLP-1 and GIP combinations, may affect weight loss differently. As research continues, additional treatment options are also in development.

Dose also matters, but not always in the way people expect. While higher doses help many people, others do better when the dose is adjusted downward. Very strong appetite suppression can sometimes lead to undereating, low energy, reduced motivation to move, or difficulty maintaining protein intake and strength training. In those situations, a modest adjustment can improve energy, consistency, and overall progress.

In select situations, additional medications may be used alongside a GLP 1 to address other drivers of weight regulation, such as appetite control, cravings, or reward pathways. These decisions are highly individualized and should be made carefully, with a clear understanding of risks, benefits, and goals.

Reevaluating the medication does not mean something failed. It means recognizing that obesity treatment is not one size fits all. Medication choice, dose, and combination need to fit the person, not the other way around.

Be Your Own Detective

When weight loss stalls on a GLP-1 medication, it’s time to step back and look for patterns rather than jumping to conclusions.

One of the most effective tools I use with clients is gathering better information. That might mean keeping a short-term log of meals, timing, portion sizes, sleep, movement, and stress. Not forever. Just long enough to get a clearer picture of what’s actually happening.

For some people, tracking calories and protein for a week can be especially revealing. Many are surprised to learn that intake is either far lower than expected or higher in certain areas. The goal isn’t perfection but rather awareness.

Body composition can also provide valuable context. If available, measuring body fat or lean mass can reveal progress that the scale alone doesn’t show. Preserving or building muscle while losing fat may result in little change on the scale, even when meaningful improvements are happening.

Start with the basics: protein intake, total intake, diet quality, resistance training, sleep, and stress.

If those areas are well supported and progress is still limited, that’s when it makes sense to explore medical factors or reconsider whether the medication approach needs adjusting.

This process isn’t about micromanagement. It’s about curiosity. A stall is information. When you approach it that way, it becomes much easier to decide what to change and what to leave alone.

Final Thoughts

If progress has slowed on a GLP-1 medication, it does not mean something went wrong. It means it may be time to look more closely at what your body needs now.

GLP-1 medications are powerful tools, but they work best when nutrition, movement, recovery, and expectations are aligned. Sometimes progress comes from small, targeted adjustments. Other times, it comes from stepping back rather than pushing harder.

If you’re taking a GLP-1 medication and need support, whether it’s breaking through a plateau or learning how to maximize your results, I’d be happy to help. Contact me to learn more about how we can work together.

Seven Tips to a Healthy Aging Brain

Martha Mckittrick RD — Sun, 01 Feb 2026 15:43:26 +0000

Do you sometimes feel like your brain is not quite as sharp as it used to be? Maybe you are forgetting names more often, struggling to focus, or just feeling mentally foggy. If so, you are not alone, and it is not just “in your head”.

As we age, it is normal to experience some changes in memory, attention, and processing speed. While age and genetics are unchangeable, many other powerful drivers of brain aging such as insulin resistance, high blood pressure, and chronic inflammation can be influenced by daily habits.

The good news is that how you eat, move, sleep, and manage stress can help protect your brain and even improve its function over time. This blog provides seven science-backed tips to support cognitive function, reduce dementia risk, and help your brain stay sharp as you age.

What Happens to Our Brain as We Age?

Some cognitive changes are a normal part of aging, but brain aging is more complex and more modifiable than many people realize.

As we get older, certain areas of the brain involved in memory, focus, and processing speed may gradually change. This can make it harder to recall names, multitask, or learn new information as quickly as before.

At the same time, blood flow and nutrient delivery to the brain can decline, affecting how well brain cells function and repair themselves. Research also shows that metabolic factors such as insulin resistance, chronic inflammation, and high blood pressure play a major role in brain aging by damaging blood vessels and increasing oxidative stress.

The key takeaway is that brain health is closely tied to metabolic health.

While age and genetics matter, many drivers of cognitive decline are influenced by daily habits, especially how you eat, move, sleep, and manage stress.

Many of my clients are caring for aging parents and seeing firsthand how cognitive decline affects independence and quality of life. That often leads to the same question. What can I do now to protect my brain as I age?

The good news is that there are clear, science backed steps you can take, and the earlier you start, the more powerful the impact.

How to Support a Healthy Aging Brain

These are the same seven strategies I often walk through with clients who want to stay sharp, focused, and independent well into their later years. Start with one or two, and build from there.

Move Your Body, Strengthen Your Mind

Exercise is not just good for your heart and muscles. It is one of the most powerful ways to support a healthy, aging brain.

Research shows that regular movement improves blood flow to the brain, supports the growth of new neural connections, and boosts levels of brain-derived neurotrophic factor (BDNF), a protein that helps protect brain cells and support memory and learning. Even more exciting, different types of exercise benefit the brain in different ways—so a well-rounded routine really does pay off.

Aerobic activity, such as brisk walking, swimming, cycling, or dancing, increases the size of the hippocampus (the part of the brain involved in memory) and improves attention and processing speed. Just 30 minutes a day, most days of the week, can make a measurable difference. Even moderate-intensity cardio—especially in the “zone 2” range—has been shown to enhance mitochondrial health, which is vital for brain energy and long-term cognitive performance.
Strength training also plays a key role. Lifting weights or using resistance bands helps preserve muscle mass, but it also supports cognitive functions like memory and decision-making. Building and maintaining strength—especially in the legs—is associated with better mobility, balance, and brain resilience in older adults. Some research even suggests resistance training may help reduce brain inflammation and support better blood sugar control, both key for long-term brain health.
Mind-body practices like yoga or tai chi should not be overlooked. These gentle movements combine physical activity with mindfulness, breath control, and coordination, all of which may help reduce stress, enhance mood, and protect against cognitive decline.

My clients often ask me, “What is the best type of exercise for brain health and longevity?” My answer is simple: the one you will actually do. There is no need for perfection or extreme routines. Start where you are. That might mean walking your dog every morning, doing a short strength workout at home, or trying a gentle yoga video online.

The key is consistency, not intensity. Over time, you can build variety into your routine—but first, just get moving in a way that feels doable and enjoyable.

2. Follow a Brain-Boosting Diet

There is no one best “brain diet” that works for everyone. However what we eat plays a powerful role in protecting cognitive function, especially through its impact on overall metabolic health.

A healthy diet helps manage insulin resistance, blood sugar, high blood pressure, cholesterol, and inflammation, which are major risk factors for cognitive decline.

One of the most well-studied approaches is the MIND diet, which blends the Mediterranean and DASH diets. Research shows it may slow cognitive decline and reduce the risk of Alzheimer’s disease, particularly when followed long-term.

Core components of the MIND diet:

Leafy greens and other vegetables daily
Berries several times per week
Whole grains, beans, nuts, and seeds
Fatty fish and poultry
Olive oil as the main cooking fat
Optional: a glass of red wine if you already drink alcohol. However more recent research suggests even moderate drinking may increase dementia risk in some individuals. If you choose to drink, do so in moderation!

It also limits processed meats, refined carbs, fried foods, and added sugars—all of which may promote inflammation and oxidative stress in the brain.

In addition to supporting metabolic markers like blood sugar, blood pressure, and cholesterol, these foods are rich in antioxidants, fiber, omega-3s, and plant compounds that help fight inflammation and oxidative stress—two major contributors to brain aging. They also support a healthy gut microbiome, which plays a surprising role in brain health by influencing mood, memory, and inflammation levels through the gut-brain axis.

While the quality of food matters most, calorie balance also plays a role in brain health. I don’t mean to be the calorie police, but consistently eating more than your body needs, especially from ultra-processed foods, can lead to weight gain, insulin resistance, and low-grade inflammation. These are all linked to cognitive decline over time. You do not need to count every calorie, but tuning into your hunger, fullness, and portion sizes can be helpful.

Support Metabolic & Vascular Health

When people think about brain health, they do not always think about blood sugar or blood pressure—but they absolutely should. Your brain relies on a steady supply of oxygen and nutrients, delivered through a dense network of blood vessels. When those vessels are damaged by high blood pressure, insulin resistance, or chronic inflammation, brain function can suffer.

In fact, growing research links conditions like type 2 diabetes and insulin resistance to a higher risk of Alzheimer’s disease and other forms of dementia. Some experts even refer to Alzheimer’s as “type 3 diabetes” because of how closely it is tied to impaired glucose metabolism in the brain.

As a Certified Diabetes Care and Education Specialist, I have seen firsthand how improving metabolic health can positively impact energy, mood, and focus.

Another emerging factor to consider is oral health. Chronic gum disease has been associated with a higher risk of cognitive decline, possibly due to systemic inflammation or harmful bacteria entering the bloodstream and affecting the brain. Regular brushing, flossing, and dental cleanings are simple but often overlooked ways to support both brain and cardiovascular health.

The good news is that many of the same habits that support brain health also help regulate blood sugar and blood pressure. This includes eating more fiber-rich, anti-inflammatory foods, moving regularly, managing stress, staying hydrated, and getting enough quality sleep.

It is also important to work with your healthcare provider to monitor key markers like fasting glucose, A1C, blood pressure, and cholesterol, especially if you have a family history of diabetes or heart disease.

Prioritize Quality Sleep

Sleep is more than just rest. It is one of the most powerful tools for brain repair and long-term cognitive health.

During deep sleep, your brain activates a cleansing process through the glymphatic system. This system increases the flow of cerebrospinal fluid, which helps flush out waste products like beta-amyloid and tau proteins—the same compounds that build up in Alzheimer’s disease. One researcher described it as the brain’s rinse cycle. I like to think of it as a dishwasher for your neurons. That visual always sticks with me and it is one reason I emphasize sleep so often in my work.

Over time, poor sleep quality is linked to memory loss, slower thinking, mood changes, and a higher risk of cognitive decline. It can also worsen insulin resistance and increase inflammation—two key drivers of brain aging.

Here are a few practical ways to support better sleep:

Keep a consistent sleep and wake schedule, even on weekends
Avoid large meals, alcohol, or caffeine later in the day
Make your bedroom cool, dark, and quiet
Limit screen time at night and dim the lights after sunset
Create a calming wind-down routine like reading, gentle stretching, or deep breathing

If you are not sleeping well, it is worth exploring whether stress, blood sugar imbalances, sleep apnea, or bedtime habits might be playing a role. Even small changes to your evening routine can make a big difference over time.

Manage Stress Effectively

We often think of stress as something that affects our mood or energy levels, but it also has a major impact on brain health. When stress becomes chronic, it can change the structure and function of the brain—especially areas involved in memory and decision-making.

Long-term stress raises levels of the hormone cortisol, which has been linked to brain fog, impaired memory, and even shrinkage of the hippocampus, a key brain region involved in learning and emotion. Over time, unrelenting stress can increase the risk of cognitive decline.

That is why building stress management into your daily life is so important. The goal is not to eliminate stress entirely, but to build resilience and recovery into your routine.

Here are a few practices that support both mental clarity and emotional well-being:
• Mindfulness or meditation, even just five minutes a day
• Breathwork or deep breathing exercises
• Gentle yoga or stretching
• Journaling or creative outlets
• Spending time in nature or with pets
• Limiting news and screen exposure when it feels overwhelming

You do not have to do all of these at once. Pick one or two strategies that feel accessible and start there. Even small shifts in how you respond to stress can make a big difference in how your brain functions day to day.

Stay Socially Connected

Humans are social creatures, and our brains thrive on meaningful connection. In fact, strong social ties are one of the most consistent predictors of healthy aging—both physically and cognitively.

Research shows that loneliness and social isolation are associated with a higher risk of cognitive decline, depression, and even dementia. On the flip side, people who maintain close relationships and engage in regular social interactions tend to have better memory, sharper thinking, and a slower rate of brain aging.

One study on “SuperAgers”—people in their 80s whose memory function rivals those 30 years younger—found that the key factor separating them from their peers wasn’t genetics or education, but the quality of their social relationships.

The takeaway? Social health is brain health. That might mean nurturing existing friendships, making time for regular phone calls or walks with loved ones, volunteering, joining a class or group, or even chatting with neighbors. If you are not sure where to start, ask yourself: when do I feel most connected and uplifted by others?

There is no perfect formula, but investing in connection is one of the most powerful things you can do for your mind—and your mood—as you age.

Challenge Your Brain Daily

Just like your muscles need exercise to stay strong, your brain needs stimulation to stay sharp. Regularly challenging your mind helps strengthen neural connections, support memory, and may even delay age-related cognitive decline.

The encouraging news is that research supports this. Observational studies show that people who regularly engage in mentally stimulating activities such as reading, puzzles, games, or learning new skills tend to have a lower risk of dementia and better cognitive performance over time. These activities are thought to help build what is known as cognitive reserve, which makes the brain more resilient to aging and disease.

That does not mean you need to take on anything time-consuming or difficult. Small daily habits can make a meaningful difference. Try a crossword or word game in the morning, read a new book, pick up a creative hobby, or learn a few words in another language. Even switching up your routine such as brushing your teeth with your non-dominant hand or taking a different route to the store can activate different areas of your brain.

The key is to stay curious and keep learning. Your brain thrives on novelty, challenge, and variety.

What About Supplements?

If you have ever seen a commercial promising to “boost brain power,” you are not alone. Supplements for brain health are everywhere—but not all of them are backed by strong science.

I once worked with a client who was taking six different “anti-aging” supplements every day because he had heard about them on various podcasts. But when we reviewed his routine, it became clear that he wasn’t sleeping well, his blood sugar was elevated, and his diet was low in fiber and healthy fats. Supplements can play a supportive role, but they are not a substitute for the foundational habits that truly support brain health.

Right now, there is no magic pill to prevent cognitive decline. However, certain nutrients have shown some promise in supporting brain health, especially in people who are deficient or at risk.

These include:

Omega-3s (EPA and DHA): Found in fish oil, these healthy fats may help reduce inflammation and support cognitive function.
Vitamin D: Important for immune and brain health, and many adults are deficient—especially in the winter.
B vitamins (B6, B12, folate): Help reduce homocysteine levels, which have been linked to cognitive decline.
Magnesium: Supports sleep, mood, and overall nervous system function.
Creatine and curcumin (found in turmeric) are also being studied for potential brain benefits.

Before starting any new supplement, talk to your healthcare provider—especially if you take medications or have health conditions. Supplements are not regulated by the FDA in the same way that medications are, which means quality, dosage, and effectiveness can vary widely. Some can interact with medications or underlying conditions, and many have not been studied in rigorous human trials. For most people, a nutrient-rich diet remains the strongest foundation for brain health.

Final Thoughts

Cognitive changes are a natural part of aging—but that does not mean decline is inevitable. While we cannot change our age or genetics, we can take meaningful steps each day to support a sharper mind and a healthier brain. These habits do not have to be extreme or all-or-nothing. In fact, small, consistent changes often make the biggest difference over time. And it’s never too late (or too early!) to start supporting your brain health.

If you are looking for personalized support in optimizing your nutrition, blood sugar, or cognitive wellness, contact me to learn more.

References & Further Reading

MIND Diet and Alzheimer’s Risk
Morris, M.C., et al. (2015). MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia.
https://doi.org/10.1016/j.jalz.2014.11.009

Alcohol and Brain Health
Topiwala, A., et al. (2021). Associations between moderate alcohol consumption and brain health. BMJ.
https://www.bmj.com/content/372/bmj.n361

Metabolic Health & Alzheimer’s Disease
de la Monte, S.M. (2014). Type 3 diabetes is sporadic Alzheimer’s disease: mini-review. European Neuropsychopharmacology.
https://doi.org/10.1016/j.euroneuro.2014.06.008

Sleep and the Glymphatic System
Xie, L., et al. (2013). Sleep drives metabolite clearance from the adult brain. Science.
https://www.science.org/doi/10.1126/science.1241224

Exercise and Cognitive Health
Erickson, K.I., et al. (2011). Exercise training increases size of hippocampus and improves memory. PNAS.
https://doi.org/10.1073/pnas.1015950108

Gum Disease and Dementia Risk
Kamer, A.R., et al. (2020). Periodontal disease and Alzheimer’s disease: A review of the literature. Journal of Alzheimer’s Disease.
https://doi.org/10.3233/JAD-200369

Social Relationships and Cognitive Aging
Rogalski, E.J., et al. (2013). Youthful memory capacity in old brains: Anatomic and genetic clues from the Northwestern SuperAging Project. Journal of International Neuropsychological Society.
https://doi.org/10.1017/S1355617713000195

Expert Podcasts

Peter Attia, MD – Preserving Brain Health, Optimizing Exercise Programming
https://peterattiamd.com/timothyryan2/

Found My Fitness with Dr. Rhonda Patrick – Brain Aging and Lifestyle
https://www.foundmyfitness.com/episodes/brain-aging

Constipation Relief: 15 Evidence-Based Strategies That Work

Martha Mckittrick RD — Thu, 08 Jan 2026 00:28:33 +0000

Constipation is no fun. The bloating and abdominal discomfort that often come with it can be uncomfortable and sometimes even painful. It is also something many people feel awkward talking about, even though most of us have experienced it at some point. In fact, constipation affects an estimated 8 to 12 percent of adults, making it far more common than people realize.

Constipation rarely happens out of the blue. What you eat, how much you drink, how you move your body, your sleep, stress levels, medications, and daily routines all play a role in how well your digestive system functions. When one or more of these factors is off, bowel movements can slow down.

In this post, we will break down what constipation is, common causes, and 15 evidence based diet and lifestyle strategies to help relieve it.

What is Constipation?

Constipation is often described as not going to the bathroom often enough, but in practice it is a little more nuanced than that. Constipation occurs when stool moves too slowly through the digestive tract or becomes hard and difficult to pass.

In my work with clients, I often see people who say, “I go every day, so I can’t be constipated.” Yet they describe straining, hard stools, or the feeling that they are never quite finished. Others may only go every few days but feel comfortable when they do. This is why frequency alone does not tell the full story.

You may be experiencing constipation if you notice:

Fewer than three bowel movements per week
Hard, dry, or painful stools
Straining during bowel movements
A persistent feeling of incomplete evacuation

Because constipation can look different from person to person, healthcare providers often rely on stool consistency, not just frequency, to assess what is going on.

One of the simplest ways to do this is by using a visual tool called the Bristol Stool Chart.

The Bristol Stool Chart

Some people find a visual helpful when trying to understand what is normal and what may signal constipation. The Bristol Stool Chart is a clinically used tool that categorizes stool into seven types based on shape and consistency, ranging from very hard to completely liquid.

Types 1 and 2 are small, hard, and difficult to pass. These are classic signs of constipation.
Type 3 may still suggest mild constipation, particularly if stools are dry or require straining.
Type 4 is considered ideal. Stools are smooth, soft, and easy to pass.
Types 5 through 7 move toward loose stools and diarrhea.

While many people focus on how often they have a bowel movement, stool consistency often provides more useful information. Someone may go daily but still be constipated if stools are hard or uncomfortable to pass. Others may go less frequently but feel complete and comfortable when they do.

Using stool form rather than frequency alone can give a clearer picture of how well your digestive system is functioning and whether constipation may be an issue.

Common Causes of Constipation

Constipation rarely has a single cause. For most people, it develops when several factors come together and slow how stool moves through the digestive tract. This is why addressing constipation often requires looking beyond just fiber or laxatives.

Diet plays a major role. A low intake of fiber, especially from plant foods, can reduce stool bulk and slow transit time. Inadequate fluid intake can compound the problem, making stools dry and harder to pass.

Travel is a good example of how quickly these factors can stack up. When people travel, they often eat differently, drink less water, sit for long periods, sleep poorly, and ignore the urge to go because bathrooms feel inconvenient or unfamiliar. Even a short trip can disrupt normal bowel patterns.

Lifestyle factors matter as well. Regular movement helps stimulate the muscles of the colon, while a sedentary routine can slow motility. Poor sleep and ongoing stress can interfere with digestive rhythms through the gut–brain connection, which we’ll explore in more detail later.

Certain medications and supplements are also common contributors. Iron, calcium, some antidepressants, and pain medications can slow bowel movements. Medical conditions such as irritable bowel syndrome, inflammatory bowel disease, and some neurological disorders may further affect bowel function.

Habits play an important role as well. Repeatedly ignoring the urge to have a bowel movement can dull the body’s natural signals over time, increasing the risk of chronic constipation.

For many people, constipation improves most when these contributors are addressed together rather than focusing on a single change.

The Gut–Brain Connection

When people think about constipation, stress is rarely the first thing that comes to mind. Yet the gut and brain are in constant communication through a network of nerves, hormones, and chemical messengers often referred to as the gut–brain axis. This connection plays a major role in digestion, including how quickly stool moves through the colon.

When stress levels are high, the nervous system shifts into a “fight or flight” state. In this mode, digestion is not a priority. Gut motility can slow, abdominal muscles may tense, and bowel movements can become more difficult or irregular. This is one reason constipation often shows up during stressful periods, busy workweeks, or times of disrupted routines.

On the flip side, a calmer nervous system supports digestion. Gentle movement, deep breathing, and consistent routines help activate the parasympathetic nervous system, sometimes referred to as “rest and digest.” This can improve coordination of the muscles involved in bowel movements and make stools easier to pass.

There is also a biochemical component. About 90 to 95 percent of the body’s serotonin is produced in the gut, where it helps regulate intestinal movement. Changes in gut health, stress levels, or sleep can affect serotonin signaling and contribute to constipation.

This is why addressing constipation often requires more than just dietary changes. Supporting the gut–brain connection through lifestyle habits is an important part of improving regularity.

15 Evidence-Based Diet and Lifestyle Strategies to Relieve Constipation

1. Increase Your Fiber Intake

Fiber is often the first thing people think of when it comes to constipation relief, and for good reason. Fiber helps add bulk to stool, draws water into the colon, and supports healthy gut motility. That said, how you increase fiber matters just as much as how much you get.

There are two main types of fiber and both play a role in regular bowel movements.

Soluble fiber absorbs water and helps soften stool, while insoluble fiber adds bulk and helps stool move through the digestive tract more efficiently. Most people benefit from a mix of both rather than focusing on just one type.

In practice, I often see constipation improve when people increase fiber from whole foods rather than relying on a single “high-fiber” product. Fruits, vegetables, beans, lentils, whole grains, nuts, and seeds all contribute different types of fiber that support gut function in complementary ways.

Variety matters. Aim for a wide range of plant foods across the week to nourish the gut microbiome and support stool consistency.

It is also important to increase fiber gradually. A sudden increase can lead to bloating and discomfort, especially if fluid intake does not increase at the same time. For some people, more is not better. Adding large amounts of fiber when you are already constipated can make symptoms worse. It is often helpful to first resolve the constipation, then slowly add more fiber based on how your digestion responds. Adequate fluid intake is essential throughout this process.

2. Stay Hydrated

Hydration plays a critical role in constipation relief, especially when fiber intake increases. Water helps soften stool and supports movement through the colon. Without adequate fluids, stool can become dry and difficult to pass, even if fiber intake is adequate.

Many people underestimate how much fluid they actually need. While needs vary based on body size, activity level, and climate, aiming for at least 65 ounces of fluid per day is a reasonable starting point for many adults. Water is best, but fluids from herbal tea, seltzer, and water-rich foods also contribute.

Hydration becomes even more important during travel, hot weather, illness, or periods of increased physical activity, all of which can increase fluid losses and worsen constipation. Spreading fluid intake throughout the day tends to be more effective than drinking large amounts all at once.

If plain water is hard to get down, adding a squeeze of citrus, drinking sparkling water, or pairing fluids with meals can make hydration more manageable.

3. Don’t Skip Breakfast

Morning is often the best time of day to support a bowel movement. The gut–brain connection tends to be more active after waking, and eating breakfast helps trigger the gastrocolic reflex, a natural response that encourages the colon to contract after meals.

Skipping breakfast can mean missing this window altogether. For some people, that can contribute to slower bowel movements later in the day or more irregular patterns overall.

A balanced breakfast that includes fiber, protein, and fluids can be especially helpful. Examples include chia seed pudding, oatmeal with nuts and fruit, or eggs with vegetables and whole-grain toast. Coffee may also stimulate bowel movements for some people, though its effects can vary.

Even a small breakfast can be beneficial. The goal is not perfection, but consistency, giving your digestive system a reliable signal to get things moving.

4. Establish Regular Meal Times

Your digestive system thrives on routine. Eating at consistent times helps regulate the body’s internal clock and supports predictable movement of food through the digestive tract, including the colon.

When meals are skipped or eaten at irregular times, the signals that stimulate gut motility can become less reliable. Over time, this can contribute to sluggish digestion and constipation. Regular meals help activate what is known as the gastrocolic reflex, a natural response that encourages bowel movements after eating.

For many people, simply spacing meals more evenly throughout the day can make a noticeable difference. This does not mean eating on a rigid schedule, but rather avoiding long stretches without food and creating a general rhythm that the digestive system can anticipate.

Pairing regular meal times with other supportive habits, such as hydration and gentle movement, can further reinforce regular bowel patterns.

5. Incorporate Specific Constipation-Fighting Foods

Certain foods have been shown to be particularly helpful for relieving constipation because they support stool softness, hydration, and gut motility. Including these foods regularly can make a meaningful difference for many people.

Green kiwi: Aim for two per day. Kiwi contains a unique combination of fiber, water, and bioactive compounds that support digestion. I’ve seen this play out in practice as well. One client who struggled with chronic constipation added two green kiwis per day to her routine without making any other major changes. Within a couple of weeks, she noticed her stools were softer, bowel movements were more regular, and she felt less bloated. For her, it was a simple, sustainable change that made a meaningful difference.
Pro tip: In smoothies, keep the skin on for extra fiber.
Mangoes, prunes, apricots, and peaches: These fruits contain natural sugars and sugar alcohols that have an osmotic effect, drawing water into the colon to help soften stools.
Chia seeds: These small but powerful seeds are rich in soluble fiber, which absorbs water and helps form softer, easier-to-pass stools. Add them to oatmeal or smoothies, or make chia seed pudding as a simple option.

Rather than focusing on just one food, most people see the best results when these options are included as part of a consistent, balanced approach alongside adequate fluids, movement, and routine.

6. Prioritize Quality Sleep

Sleep and digestion are more closely connected than many people realize. Poor or inconsistent sleep can disrupt hormonal signaling and digestive rhythms, making bowel movements less regular over time.

When sleep is shortened or fragmented, stress hormones tend to rise. This can affect the gut–brain connection and slow motility in the colon. People who consistently get too little sleep often notice more bloating, irregularity, or difficulty passing stool.

Aim for 7 to 9 hours of quality sleep per night whenever possible. Consistent bedtimes, limiting late-night screens, and creating a calming wind-down routine can all support both sleep quality and digestive health.

Improving sleep does not have to be perfect to be helpful. Even small changes, such as going to bed a bit earlier or creating more consistency during the week, can positively impact gut function.

7. Engage in Regular Exercise

Movement helps keep the digestive system moving. Physical activity stimulates the muscles of the gastrointestinal tract, including the colon, which can support more regular bowel movements.

You do not need intense workouts for this benefit. Moderate activity, such as walking, swimming, cycling, or light strength training, can be effective. Even short bouts of movement throughout the day can help stimulate gut motility, especially for people who spend long hours sitting.

Many people find that a 10 to 15 minute walk after meals is particularly helpful. Activities that incorporate deep breathing, such as yoga or Pilates, may offer added benefits by supporting both movement and the gut–brain connection.

The key is consistency rather than intensity. Regular movement, even at a gentle level, tends to be more beneficial for constipation relief than sporadic, high-intensity exercise.

It’s also worth noting that very intense or prolonged exercise can sometimes worsen constipation for some people, particularly if it increases stress hormones, disrupts routines, or leads to inadequate fueling or hydration.

8. Manage Stress

Stress is a sneaky one. Many of my clients notice that their digestive symptoms get worse during stressful periods, whether that shows up as constipation, diarrhea, bloating, or all of the above.

This happens because stress shifts the nervous system into a “fight or flight” mode. When the body is focused on managing stress, digestion takes a back seat. Gut motility can slow, abdominal muscles may tense, and bowel movements can become more difficult or irregular.

The goal is not to eliminate stress entirely, which is unrealistic. Instead, supporting the nervous system with small, consistent habits can make a real difference. Deep breathing, gentle movement, short walks, mindfulness, or even slowing down before meals can help signal to the body that it is safe to digest.

For many people, addressing stress alongside nutrition and lifestyle changes is a key part of improving bowel regularity.

9. Be Aware of Your Menstrual Cycle

Hormonal changes throughout the menstrual cycle can affect digestion, but those changes do not look the same for everyone. Some people notice constipation in the one to two weeks leading up to their period, while others experience looser stools or diarrhea, particularly right before or during menstruation. Some may even alternate between the two.

These shifts are largely driven by hormones. Higher progesterone levels in the second half of the cycle can relax the muscles of the digestive tract, slowing gut motility and contributing to constipation. Around the time of menstruation, prostaglandins increase and can stimulate intestinal contractions, which may lead to more frequent bowel movements or diarrhea.

Stress, changes in appetite, sleep disruption, and fluid shifts during the cycle can further influence digestion. Because these patterns tend to repeat month to month, tracking your cycle can be helpful. Noticing when symptoms show up allows you to be more proactive with hydration, fiber tolerance, movement, and stress management during those phases.

While these changes are common, severe or disruptive symptoms are not something you have to simply live with. If bowel changes around your period are persistent or significantly affect your quality of life, it’s worth discussing with a healthcare provider.

10. Use Proper Toilet Posture

How you sit on the toilet can influence how easily stool passes. Modern toilets place the body in a seated position that is not ideal for bowel movements, which can make elimination more difficult for some people.

Raising your feet on a small stool or footrest helps mimic a squatting position. This changes the angle of the rectum and can reduce strain while allowing stool to pass more naturally. Many people notice that bowel movements feel easier and more complete with this simple adjustment.

Personally, I’m a fan of the Squatty Potty, but any stable stool or footrest that elevates your feet can work just as well. The goal is comfort and ease, not forcing anything. This strategy is especially helpful for people who strain, feel incomplete evacuation, or have difficulty relaxing during bowel movements.

11. Establish a Regular Bathroom Routine

Your body responds well to routine, and that includes bowel movements. Setting aside consistent time each day to use the bathroom can help retrain your body’s natural signals and support more regular bowel habits. For many people, the best time is in the morning, especially after breakfast, when the gastrocolic reflex is naturally active. Allowing yourself a few unhurried minutes can make a meaningful difference. Feeling rushed, distracted, or tense can make it harder for the body to relax enough for a bowel movement.

I often hear from clients that constipation is worse when they are away from home, such as at work or in public restrooms. When possible, setting yourself up for success at home can help. Getting up a bit earlier, eating a good-sized breakfast, staying hydrated, and having coffee if that is part of your routine can encourage a bowel movement in a familiar, relaxed environment.

If you do need to go outside the home, try to recreate that same sense of calm. Take a few slow breaths, avoid rushing, and use proper toilet posture if possible. Reminding yourself that bowel movements are a normal bodily function and that everyone has them can also help reduce tension.

This routine is about creating opportunity, not forcing results. Sitting on the toilet at the same time each day helps your body learn when it is time to go, even if nothing happens right away at first. Over time, this consistency can improve both the frequency and ease of bowel movements.

12. Don’t Force It

When it comes to bowel movements, more effort does not equal better results. Straining or sitting on the toilet for long periods trying to make something happen can actually make constipation worse and increase the risk of issues like hemorrhoids or pelvic floor dysfunction. If nothing happens after about five minutes, it’s usually best to get up and go about your day. Your body will often signal again when it is ready. This approach reinforces the idea that bowel movements should happen with relative ease, not force.

For many people, learning to let go of urgency and pressure is an important part of improving regularity. Creating the opportunity to go, then trusting your body to respond in its own time, tends to work better than pushing or straining.

Over time, this mindset shift can help bowel movements feel more natural and less stressful.

13. Supplements for Constipation

While diet and lifestyle changes are the foundation of constipation relief, some people benefit from supplements when those strategies are not enough. Supplements work best when used selectively and intentionally, rather than as a first step or a quick fix.

Fiber supplements are not all the same.

Psyllium (such as Metamucil) is the most studied fiber supplement for constipation. It absorbs water and forms a gel-like texture that can help soften stool and improve regularity. It should be started slowly and always paired with adequate fluids.
Methylcellulose (such as Citrucel) is a non-fermentable fiber and tends to cause less gas and bloating, which may make it a better option for people who do not tolerate psyllium well.
Wheat dextrin (such as Benefiber) is generally well tolerated, though evidence for constipation relief is less robust.

Magnesium supplements can also be helpful for some people. Forms such as magnesium citrate or magnesium oxide draw water into the stool and may stimulate bowel movements. Dosing matters, as higher amounts can lead to diarrhea or cramping.

Probiotics may help some individuals, but research is mixed and benefits are strain-specific. Effects, when they occur, are usually modest. For those interested in probiotic supplements, the U.S. Probiotic Guide is a useful evidence-based resource for understanding which strains have been studied for specific digestive concerns.

If constipation persists or worsens despite careful use of supplements, it is important to reassess rather than continuing to add more.

14. Consider Probiotic-Rich Foods

Probiotic-rich foods such as yogurt, kefir, and fermented vegetables may help support gut health for some people, but the research on constipation is mixed. Some individuals notice improvements in stool consistency or frequency, while others notice little change.

Start with small portions and pay attention to how your digestion responds. These foods tend to work best as part of a broader approach that includes adequate fiber, fluids, movement, and routine.

If probiotic foods increase bloating or discomfort, they may not be a good fit, and that is okay. They are optional, not essential, for constipation relief.

15. Medications

Certain medications can contribute to constipation, including opioid pain medications, some antidepressants, iron supplements, calcium supplements, certain blood pressure medications, and newer medications such as GLP-1 receptor agonists. If constipation begins or worsens after starting a medication, it’s worth discussing with your doctor

In other cases, medications are used to help manage constipation when diet and lifestyle strategies aren’t enough. Examples include:

Polyethylene glycol (PEG)— such as MiraLAX, a commonly used osmotic laxative.
Magnesium salts— including magnesium citrate or magnesium hydroxide (Milk of Magnesia).
Stimulant laxatives— such as senna and bisacodyl (Dulcolax)
Stool softeners— like docusate (Colace).
Prescription options that may be considered when OTC treatments aren’t effective include lubiprostone, linaclotide, or plecanatide for chronic constipationOf course, all medications should be discussed with your healthcare provider so they can be tailored to you and used safely.

When to Seek Help for Constipation

Occasional constipation is common and often improves with diet and lifestyle changes. However, ongoing or worsening symptoms deserve medical attention.

You should speak with a healthcare provider if:

Constipation lasts more than three weeks despite making changes
You experience significant abdominal pain
You notice blood in your stool
You have unintentional weight loss
Constipation alternates with persistent diarrhea
Symptoms are severe enough to affect daily life

Chronic constipation can sometimes signal an underlying medical condition or require a more targeted treatment approach. Seeking care can help ensure that nothing important is being overlooked and that treatment is appropriate for your situation.

Bottom Line

Constipation can be uncomfortable and disruptive, but the good news is that diet and lifestyle changes can make a meaningful difference. Because constipation is often influenced by multiple factors, having personalized guidance can help you move past trial and error. If you’re looking for support, contact me to learn more about how I can help you improve your constipation and overall digestive health.

References

Dietary fiber intake and chronic constipation(American Journal of Gastroenterology)
https://pubmed.ncbi.nlm.nih.gov/23318437/
Bristol Stool Form Scale as a diagnostic tool(Scandinavian Journal of Gastroenterology)
https://pubmed.ncbi.nlm.nih.gov/9299672/
Kiwifruit improves bowel function in adults with constipation(Asia Pacific Journal of Clinical Nutrition)
https://pubmed.ncbi.nlm.nih.gov/29498827/
Magnesium salts for the treatment of constipation(BMJ Clinical Evidence)
https://pubmed.ncbi.nlm.nih.gov/21418667/
Physical activity and gastrointestinal motility(World Journal of Gastroenterology)
https://pubmed.ncbi.nlm.nih.gov/25170230/
The gut–brain axis in gastrointestinal disorders(Nature Reviews Gastroenterology & Hepatology)
https://pubmed.ncbi.nlm.nih.gov/28220838/
AGA clinical guidelines on chronic constipation(American Gastroenterological Association)
https://www.gastrojournal.org/article/S0016-5085(13)01320-1/fulltext

Does Cortisol Cause Weight Gain? What the Science Says

Martha Mckittrick RD — Tue, 06 Jan 2026 22:43:03 +0000

Frustrated with the scale not moving? Or noticing that your waistband feels tighter even though your habits haven’t changed?

You may have seen headlines or social media posts blaming cortisol for stubborn weight gain, especially around the belly. There are even supplements marketed specifically to “lower cortisol” and promote weight loss.

As a dietitian specializing in metabolic health, I get asked about cortisol all the time. The truth is that cortisol plays an important role in the body, and the relationship between cortisol and weight gain is more complex than many online claims suggest.

Let’s take a closer look at what cortisol actually does in the body and what the science says about its connection to weight.

What Is Cortisol?

Cortisol is a hormone produced by the adrenal glands, which sit on top of the kidneys. It plays an important role in the body’s response to stress and helps regulate several key functions, including metabolism, blood sugar levels, inflammation, and blood pressure.

Although cortisol is often called the “stress hormone,” it is not the only hormone involved in the stress response. Other hormones, including epinephrine (adrenaline) and norepinephrine, are also released during stress and help prepare the body for action by increasing heart rate, blood flow, and energy availability.

Cortisol also helps regulate the sleep-wake cycle, supports immune function, and helps maintain energy balance throughout the day.

In other words, cortisol is not a “bad” hormone. Healthy cortisol levels are essential for normal metabolism and overall health.

What Do Normal Levels Look Like Throughout the Day?

Cortisol follows a natural daily rhythm known as a circadian rhythm.

Levels are typically highest in the early morning shortly after waking. This increase helps you feel alert and ready to start the day. Cortisol levels then gradually decline throughout the day and reach their lowest point at night as the body prepares for sleep.

This rhythm plays an important role in regulating energy levels, metabolism, and the sleep-wake cycle.

Disruptions to this pattern can occur with chronic stress, poor sleep, shift work, and certain medical conditions.

When Cortisol Levels Become Too High

Truly elevated cortisol levels are relatively uncommon and are usually caused by specific medical conditions.

One example is Cushing’s syndrome, a disorder in which the body produces too much cortisol. This may occur due to certain medications, tumors of the adrenal gland, or tumors affecting the pituitary gland that stimulate cortisol production.

People with Cushing’s syndrome often develop a distinct pattern of symptoms such as significant weight gain around the abdomen and face, muscle weakness, high blood pressure, and changes in skin appearance.

If someone truly suspects abnormally high cortisol levels, it’s important to speak with a physician. Evaluation is typically managed by an endocrinologist.

Many symptoms people attribute to “high cortisol,” such as fatigue, weight gain, or poor sleep, can have many possible causes.

How Doctors Test Levels

If cortisol excess is suspected, doctors can measure cortisol in several ways. Because cortisol levels change throughout the day, timing is important when interpreting results.

A morning blood test is one of the most common ways cortisol is measured. Since cortisol normally peaks in the morning, this test can help identify unusually high or low levels.

Another option is salivary cortisol testing, which measures cortisol in saliva at specific times during the day or late at night to evaluate cortisol patterns.

Doctors may also order a 24-hour urine cortisol test, which measures the total amount of cortisol the body produces over an entire day.

These tests are typically used when a medical condition affecting cortisol production is suspected.

Can Cortisol Cause Weight Gain?

Cortisol is often blamed for stubborn weight gain, particularly around the abdomen. While cortisol can influence metabolism, the relationship between cortisol and body weight is complex. Cortisol helps regulate blood sugar and energy balance and makes energy available during periods of stress. Over time, chronic stress may influence weight in several ways.

Appetite and food preferences
Stress can affect appetite and food choices. Some people experience increased cravings for calorie-dense foods, particularly those high in sugar and refined carbohydrates. These foods provide quick energy but can contribute to excess calorie intake if consumed frequently.

Blood sugar and insulin regulation
Cortisol also affects blood sugar regulation. Persistently elevated cortisol levels may contribute to insulin resistance in some individuals, which can make weight management more difficult.

Fat distribution
Cortisol may also influence where fat is stored in the body. Some research suggests that higher cortisol levels are associated with increased visceral fat, the type of fat stored around the abdominal organs. This is why cortisol is sometimes linked to what people call “cortisol belly fat.” Visceral fat is metabolically active and more strongly linked to cardiometabolic risk than fat stored in other areas of the body.

These mechanisms help explain how chronic stress may influence weight over time. However, cortisol rarely acts alone. Sleep patterns, nutrition, physical activity, genetics, and aging all influence body weight and fat distribution.

For most people, weight gain is not caused by dangerously high cortisol levels. Instead, a combination of lifestyle and metabolic factors usually plays a larger role.

Does Vigorous Exercise Raise Stress Hormones?

Cortisol levels naturally increase during exercise, particularly during vigorous or prolonged activity. This response is a normal part of the body’s physiology and helps the body meet the energy demands of physical activity. One of cortisol’s key roles is to mobilize fuel. During exercise, cortisol helps increase the availability of glucose and fatty acids so muscles have the energy they need to sustain activity.

Studies show that moderate to high-intensity exercise can temporarily increase cortisol levels, especially during longer or more intense workouts. However, this increase is short-lived, and cortisol levels typically return to normal after the workout. Regular physical activity is also associated with better long-term regulation of the body’s stress response and improved metabolic health.

I once worked with a client with PCOS who loved taking spinning classes. She had read online that vigorous exercise could worsen hormone balance by increasing cortisol, so she stopped going to spin and switched to walking instead. She was disappointed because she truly enjoyed those classes.

When I asked how spinning made her feel, she said it made her feel great. In that case, I encouraged her to return to the exercise she enjoyed. If she had told me those workouts left her feeling exhausted for hours or interfered with her sleep, I might have recommended adjusting her exercise routine.

The key is that exercise should leave you feeling stronger and energized, not depleted.

Lifestyle Habits That Help Regulate Cortisol

Because cortisol is closely tied to the body’s stress response, lifestyle habits play an important role in maintaining healthy cortisol patterns.

Prioritize sleep
Poor sleep can disrupt cortisol rhythms and increase stress hormone levels. Maintaining consistent sleep and wake times and creating a relaxing bedtime routine can help support healthy cortisol patterns.
Maintain balanced meals
Eating regular meals that include protein, healthy fats, and carbohydrates helps support stable blood sugar levels. Large swings in blood sugar may trigger stress hormones, including cortisol.
Stay physically active
Regular exercise supports metabolic health and helps regulate the body’s stress response. The most important factor is choosing activities you enjoy and can maintain consistently.
Manage chronic stress
Mindfulness, meditation, journaling, time outdoors, and other stress-management techniques may help reduce chronic stress and support a healthier stress response.

Supplements marketed to “lower cortisol” are widely promoted online. While some herbs and nutrients are being studied for their effects on stress, evidence is still limited and results can vary between individuals.

When clients tell me they are taking supplements to support cortisol balance, I always ask whether they feel the supplements are helping. If someone feels better while taking them, it may be reasonable to continue. As with any supplement, it’s important to review them with your physician to make sure there are no contraindications or medication interactions.

The Bottom Line

Cortisol is often blamed for stubborn weight gain, but the relationship is more complex than many headlines suggest.

In healthy individuals, cortisol follows a normal daily rhythm and temporarily rises during stress or exercise to help provide the body with energy. Truly elevated cortisol levels are uncommon and usually linked to medical conditions that require evaluation by a physician.

Chronic stress can influence appetite, blood sugar regulation, and fat distribution, which may affect weight over time. However, cortisol rarely acts alone. Sleep, nutrition, physical activity, and overall metabolic health all play important roles in weight regulation.

A more effective approach is to support the body’s natural stress response through healthy lifestyle habits such as prioritizing sleep, eating balanced meals, staying physically active, and managing stress.

Need help with a personalized nutrition and lifestyle to help you meet your goals? Contact me to learn more about working with me virtually.

References

Hackney AC. Exercise as a stressor to the human neuroendocrine system. Journal of Endocrinological Investigation.
https://pubmed.ncbi.nlm.nih.gov/18787373/

Hill EE, Zack E, Battaglini C, Viru M, Viru A, Hackney AC. Exercise and circulating cortisol levels: the intensity threshold effect. Journal of Endocrinological Investigation.
https://pubmed.ncbi.nlm.nih.gov/17162994/

Charmandari E, Tsigos C, Chrousos G. Endocrinology of the stress response. Annual Review of Physiology.
https://pubmed.ncbi.nlm.nih.gov/17155905/

Fried SK, Lee MJ, Karastergiou K. Shaping fat distribution: New insights into the molecular determinants of depot- and sex-dependent adipose biology. Endocrine Reviews.
https://pubmed.ncbi.nlm.nih.gov/24423945/

Nieman LK, Biller BMK, Findling JW, et al. The diagnosis of Cushing’s syndrome: an Endocrine Society Clinical Practice Guideline. Journal of Clinical Endocrinology & Metabolism.
https://pubmed.ncbi.nlm.nih.gov/18334580/

Rosmond R. Role of stress in the pathogenesis of the metabolic syndrome. Psychoneuroendocrinology.
https://pubmed.ncbi.nlm.nih.gov/12165370/

dam TC, Epel ES. Stress, eating and the reward system. Physiology & Behavior.
https://pubmed.ncbi.nlm.nih.gov/18722466/

Martha McKittrick Nutrition

Best Ready to Drink Protein Shakes for GLP-1 Users: Dietitian Picks

Why Protein Intake Matters on GLP-1 Medications

What to Look for in a Ready to Drink Protein Shake

Top Ready to Drink Protein Shakes for GLP-1 Users

Convenient High Protein Drinks When You Need Something Quick

Frequently Asked Questions About Protein Shakes and GLP-1 Medications

Final Thoughts

Why Inflammation Increases With Age and What You Can Do About It

What Is Inflammation?

What Is Inflammaging?

Why Inflammation Increases With Age

How to Decrease Inflammation

The Bottom Line

References

How Much Protein Do You Need as You Age?

The Four Key Factors That Support Muscle Health as You Age

Why Protein Matters More as You Age

Anabolic Resistance

Protein and Strength Training Work Together

How Much Protein Do You Need as You Age?

Choosing High-Quality Protein Sources

Does Protein Timing Matter?

Final Thoughts

How Much Protein Do You Really Need Per Day?

The Recommended Dietary Allowance (RDA) for Protein

What Newer Research Suggests About Protein Needs

How to Calculate Your Protein Needs

Does Protein Timing Matter?

Final Thoughts

References

Health Benefits of Psyllium (and Why It’s My Favorite Supplement)

What Is Psyllium?

Top Health Benefits of Psyllium

My Go-To Psyllium Advice for Clients

Can You Get Psyllium from Food?

Who Should Be Cautious with Psyllium?

Final Thoughts

References

Using a CGM Without Diabetes: Pros, Cons, and an Evidence-Based Perspective

What Is a Continuous Glucose Monitor (CGM)?

Why Blood Sugar Regulation Matters

When a CGM May Make Sense

Potential Benefits

Limitations and Downsides

Should You Use a CGM? The Bottom Line

Not Losing Weight on GLP-1 Medications? What to Reassess

How GLP 1 Medications Work and Why Results Vary

Diet and Lifestyle Factors That Can Stall Weight Loss

Medical and Biological Factors to Consider

Reevaluating the Medication

Be Your Own Detective

Final Thoughts

Seven Tips to a Healthy Aging Brain

What Happens to Our Brain as We Age?

How to Support a Healthy Aging Brain

What About Supplements?

Final Thoughts

References & Further Reading

Constipation Relief: 15 Evidence-Based Strategies That Work

What is Constipation?

The Bristol Stool Chart

Common Causes of Constipation

The Gut–Brain Connection

15 Evidence-Based Diet and Lifestyle Strategies to Relieve Constipation

When to Seek Help for Constipation

Bottom Line

Does Cortisol Cause Weight Gain? What the Science Says

What Is Cortisol?

What Do Normal Levels Look Like Throughout the Day?

When Cortisol Levels Become Too High

How Doctors Test Levels

Can Cortisol Cause Weight Gain?

Does Vigorous Exercise Raise Stress Hormones?

Lifestyle Habits That Help Regulate Cortisol

The Bottom Line

References