‘Heavier ever after’: why we eat more in new relationships
Have you experienced relationship weight gain? We delve into the science behind why...
I’ve been guilty of it. When my now-husband and I moved in together during lockdown, we discovered a shared love of brownie sundaes from our local ice-cream shop. It became our nightly ritual: dinner, Netflix, dessert, repeat. We ordered so many through Deliveroo that, eventually, we had to delete the app. And it turns out, that pattern isn’t unusual. Many of us find that when we fall in love, our eating habits change. Meals become more social, wine glasses stay topped up, and the desire to keep up our usual healthy routines can quietly fade into the background. The effect is so common it even has a few nicknames: ‘relationship weight gain’, ‘happy weight’ and even ‘love chub.’ But is it really just about willpower, or is there something deeper in the way we bond and behave? The chemistry of comfort “New relationships pull people into a softer way of living,” says registered mental health therapist and wellness specialist Shelly Dar. “You want to spend time together. You want to share meals, try new places, curl up on the sofa. Routines shift because love changes how you prioritise your day. It’s not letting yourself go, it’s the natural pull of closeness.” That pull isn’t just emotional. Registered nutritionist Jemma Joel explains that it’s chemical, too. “The early romantic stage raises dopamine. That same pathway reacts to food, warmth, touch and pleasure. When you mix all of that with someone you are falling for, the brain pairs them together. A takeaway, a glass of wine, dessert after dinner, it all becomes part of the bonding process. You are not acting out of weakness. You are following a reward system designed to strengthen attachment.” Georgina Sturmer, a BACP-accredited counsellor adds that the surge of hormones in the early “honeymoon” stage can override normal routines. “When we fall in love, it triggers a release of hormones that promote bonding, in the same way as when a mother has a child. These new and different feelings can mean that our usual habits go by the wayside, as we are intoxicated by the other person.” For many couples, that looks like extra dinners out, spontaneous takeaway nights or shared desserts that mark new intimacy. Take Amira* and Luke*, who met at work last winter. “We spent the first few months trying every restaurant within walking distance,” Amira tells me. “It wasn’t about indulgence; it was about discovering things together.” My friend Tessa* admitted she put almost two stone when she got with her now wife. “We got so into cooking together; our meals became elaborate three-courses almost every night!” Why food equals connection Food plays a key role in how we form relationships. Dar sees this reflected in her clients. “Love creates safety, and safety changes behaviour. When you feel accepted, your body relaxes. You stop performing and start being. That can loosen rigid rules around food or exercise. When the nervous system feels held, habits become more about enjoyment than control.” Add the seasonal shift of “cuffing season” – darker evenings, shorter days and a natural pull towards comfort – and it’s easy to see why many of us lean into warming meals and slower routines. “The shorter days and colder weather can increase cravings for energy-dense foods,” says Joel. “It’s both a biological and behavioural thing as we seek warmth and energy, but we also spend more time indoors with less daylight and more emotional eating triggers. Lower sunlight exposure impacts our serotonin levels too which can influence our mood and appetite regulation.” Mirroring and shared habits Once the novelty settles, couples often start to mirror each other’s behaviours. “Eating is a social thing,” Joel explains. “We unconsciously end up mirroring our partner’s habits like portion sizes or adapting to different food preferences.” Gender can play a subtle role too, says Dar. “Women often carry more pressure around body image and fear of judgement. Even small weight changes can trigger old messages. Men can fall into shared eating habits or match portions without thinking. Both genders share the same emotional script. Love equals belonging and belonging often happens around food.” For Jess and Rob, both in their thirties, that mirroring went in a positive direction. “Rob was a big snacker, I was a meal-planner,” says Jess. “Now he helps cook during the week and I actually sit down for lunch. We’ve rubbed off on each other, in a good way,” she tells me. Psychology says our individual attachment styles, how we form and maintain emotional bonds, also shape how we eat with a partner. “Attachment patterns show up in the small things,” says Dar. “Secure partners settle into a shared rhythm with little stress. Anxious partners might use shared meals as reassurance, while avoidant partners may prefer independence until they trust the closeness.” These differences aren’t problems to fix, she adds, just reflections of how each of us finds safety and comfort. A natural softening So, is “relationship weight gain” something to worry about? Most experts say no. “Most of the time it reflects comfort and a blending of two lives,” says Dar. “A gentle softening of habits is common when someone feels emotionally held. It only becomes a concern if someone feels disconnected from themselves or uses food to fill emotional gaps that aren’t being spoken about. In many cases it is simply the body responding to warmth and change. It’s something that the couple can then plan to manage together too.” Sturmer agrees. “It’s natural to feel more content when we’re in a relationship, and for some people that might mean ‘letting go’ of diets or rules around food. But it’s important to make sure that we are not losing a sense of who we are, and how we look after ourselves. Sudden or dramatic changes in our lifestyle might indicate that something else is going on.” In other words, a little softening isn’t a sign of neglect; it’s often the body’s way of signalling that it feels safe. Finding balance together Rather than trying to return to strict routines, Joel recommends building mindful habits into shared life. “Plan date nights, meals and takeaways intentionally rather than spontaneously,” she says. “Cooking together can build connection and help you both to become aware of ingredients and portion sizes.” Small, shared rituals can reinforce connection as much as indulgence does. “If one of you wants to focus more on health, align on simple actions like going for a walk after dinner or cook something new at home,” says Joel. Sturmer adds that it’s also important to keep hold of individual space. “Allow yourself to enjoy the intoxication of a new relationship, but don’t forget to come up for air. And coming up for air can mean all sorts of different things – staying connected with friends and family, continuing with hobbies and plans, and also considering about what you need in your life in order to stay feeling healthy and well.” Dar puts it simply: “Love and health don’t need to compete. Both can sit side by side when the focus is care, not pressure.” In the end, sharing food is one of the oldest forms of intimacy we have, an everyday ritual that builds trust, laughter and comfort. Whether it’s a midweek takeaway, a Sunday roast for two or, in my case, a streak of brownie sundaes, these moments are rarely about appetite alone. They’re about belonging. And if that means a few extra spoonfuls along the way? Most experts would agree that’s just love doing its job.
Healthy eating myths that are costing you money
Discover the wellness trends that are actually worth your money (and the ones that really aren’t)
I’d be lying if I said I hadn’t been influenced by a social media ad to buy a £45 green powder that promised to have me jumping out of bed like the Duracell bunny every morning. And I’d also be lying if I didn’t admit to dropping a few hundred pounds on a red-light LED mask claiming to boost collagen and transform my skin. If the algorithm has ever convinced you that the secret to feeling great lies in a supplement, cold plunge or 'biohacking' yourself in midlife, you’re not alone. Social media has turned wellness into a 24/7 pursuit, part self-care, part status symbol where ‘optimising’ yourself is both a hobby and a competition. Mental health therapist Shelly Dar says our need to 'optimise' often stems from something deeper than wanting to feel good. “We’re living with unprecedented access to health information, which can paradoxically leave us feeling anxious about whether we’re doing enough. This drive to optimise often comes from a deeper need for self-worth,” she explains. “When wellness becomes conflated with mortal virtue, drinking green powders means you’re good, not participating can feel like failing at self-care.” For more straight-talking facts and science-backed tips, follow Good Health by Good Food on Tiktok and Instagram. We work with nutritionists and experts, including NHS doctors, to cut through the noise on social media and provide you health advice you can trust. Next, discover 8 diets nutritionists say you should never follow, we asked 7 experts what they think of weight loss jabs and when did carbs become the enemy? What are common health myths? The more we scroll, the more mixed messages we see. “Social media creates a constant highlight reel of other people’s wellness routines,” says Dar. “We see influencers glowing after their ice plunge or cacao ritual and our brain tells us ‘they have something I lack.’ The wellness industry has capitalised on this brilliantly by making these trends feel both accessible and necessary.” Dar adds that myths thrive because they give us a sense of control. “These practices can provide structure, community and the feeling that you’re actively caring for yourself. The psychological benefit is real and shouldn’t be dismissed, but the challenge is when fads become compulsive, expensive or replace getting proper support for underlying issues.” Some of the most common health myths include: MYTH 1: You need to detox your body regularly. As The Association of UK Dieticians puts it, “the whole idea of detox is nonsense.” After all, our liver and kidneys are our body’s built-in detox machines that no juice cleanse or tea can replace. MYTH 2: Carbs make you gain weight. We should all know by now that carbohydrates are an essential part of a healthy diet, and as the British Heart Foundation tells us, it’s total calorie balance that matters rather than cutting out bread or pasta. MYTH 3: Apple cider vinegar melts belly fat. There is absolutely no evidence to support this claim. In fact, in September 2025, the British Medical Journal publishing group actually retracted an initial study that claimed apple cider vinegar could aid weight management in obesity. MYTH 4: You must drink three litres of water a day. While the NHS recommends that people should aim to drink six to eight cups of fluids a day, water, low-fat milk, sugar-free drinks, tea and coffee all count. Instead, most people should aim to drink enough during the day so that their pee is a clear, pale yellow colour. MYTH 5: 10,000 steps a day is the magic number. Did you know this figure actually came from a 1960s pedometer advert, not science? Evidence instead confirms that healthy adults typically take between 4,000 and 18,000 steps per day. Which health trends are worth your money? Not every viral health habit is a gimmick. Registered nutritionist Zara Hiridjee says some are genuinely evidence-based and can be integrated into everyday life. 1. Mindfulness “Mindfulness isn’t just a buzzword,” Hiridjee explains. “It’s one of the most researched behavioural practices in health psychology and neuroscience.” Regular mindfulness or meditation reduces activity in the brain’s fear centre and strengthens areas linked to emotional regulation. “Over time, that awareness changes how you relate to stress and cravings,” she says, which is why mindfulness-based stress-reduction and mindful-eating programmes are now used clinically. Dar agrees the emotional benefits are hard to overstate. “These slower, reflective practices can counteract the constant pressure to do more,” she says. 2. Nervous system regulation “The concept has become a wellness catchphrase,” says Hiridjee, “but it’s grounded in real physiology. Practices like deep breathing, yoga, gentle movement and spending time in nature help re-engage the parasympathetic system through the vagus nerve, and promotion relaxation and recovery.” 3. High-protein meals “One of the few trends that genuinely deserves the attention it’s getting is the growing focus on high-protein meals, especially at breakfast,” says Hiridjee. “Starting your day with a good source of protein helps stabilise blood sugar levels, sustain energy and keep you fuller for longer.” Unlike older diet trends, this one adds rather than removes. “It’s a positive evolution in wellness culture, grounded in physiology and encouraging balance. 4. Gut health “The gut’s role in digestion, immunity and mood is absolutely backed by science,” she says, though online advice often oversimplifies it. “The gut thrives on variety and consistency – fibre, plant diversity, fermented foods, enough sleep and movement.” Which health trends are best avoided? While some routines can improve wellbeing, others are little more than expensive illusions. 1. Detox teas and juice cleanses “Detoxes, juice cleanses and ‘slimming’ teas are some of the most persistent wellness fads online,” Hiridjee says. “Despite the glossy branding, there’s no physiological basis for any of these claims.” These products often dehydrate you or drastically reduce calories, leading to temporary weight loss that vanishes as soon as normal eating resumes. “In reality, your body doesn’t need a reset, it needs support,” she adds. 2. ‘Fat-burning’ gummies and metabolism boosters “The idea that certain ingredients can increase thermogenesis sounds plausible,” she says, “but in practice, the effects are minimal, inconsistent and often overstated by marketing.” Even compounds like caffeine or green tea extract have negligible impact. “The overall picture is clear: none of these ingredients produce meaningful fat loss on their own.” 3. Fearmongering food content “Fearmongering has become one of the more damaging undercurrents of online wellness culture,” says Hiridjee. “The problem is that food is not just fuel; it’s connection, comfort and culture. You can care about eating well and nourishing your health, while still allowing for flexibility.” Dar notes that these trends often “exploit anxiety rather than ease it.” Seeing food as “good” or “bad,” she says, “can spiral into shame and guilt.” Check out our video of the most unhinged health 'advice' on Tiktok to discover just some of the ways this is happening. So, where can you get information you can trust? With influencers pushing endless wellness products, it’s never been trickier to know what’s real. The first and most crucial step is to check the source. Look for credentials that are verifiable and relevant – like registered nutritionists, dietitians and doctors,” says Hiridjee. Social media has made wellness more visible, but also more confusing. Some trends, like mindfulness and gut health truly support long-term wellbeing. Others, such as detox teas, are best ignored. As Dar reminds us, “sustainable wellness is about finding what genuinely supports your life, not performing health for an audience.” If a product promises miracles, or comes with an affiliate code, it probably belongs on your For You Page, not in your shopping basket. For health advice you can trust, follow Good Health by Good Food on Tiktok and Instagram now. Further reading 15 weight-loss myths busted What supplements should I take? 25 foods to make you feel fantastic All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
What to do now to help prevent SAD this winter
A fifth of us suffer seasonal low mood, and early autumn is the best time to put in place counter measures. Here’s how…
As the nights draw in and summer begins to feel like a distant memory, it’s common for many of us to feel our mood slightly dip. But for some, this seasonal slump is more than just ‘winter blues’ from saying goodbye to sun-dappled days and long, light evenings. Seasonal Affective Disorder (SAD) is a type of depression that follows a predictable yearly pattern, appearing as daylight hours shorten in autumn and winter. Around 1 in 20 people in the UK experience SAD, according to the NHS, with symptoms including persistent low mood, fatigue, oversleeping, cravings for carbohydrates, and a loss of interest in things you normally enjoy. While it can peak in December and January, doctors say the smartest approach is to act now – in early autumn – to help build resilience before symptoms actually appear. “Prevention is always better than cure,” says psychiatrist Ioana Rotaru. “Being prepared as early as possible helps offset some SAD symptoms. Plus, the nature of depression means that we often lose motivation to make changes, and our mind can lead us into a spiral of ‘what’s the point’. Taking preventative action before the symptoms set in can reduce the intensity.” So, what can you do now to support your mood through the darker months? We asked three experts – a psychiatrist, a GP and a nutritionist – to share their best advice. What causes SAD? Scientist don’t yet know the exact cause, but current research highlights a strong link to a lack of sunlight. After all, light is our body’s strongest circadian cue, influencing sleep-wake cycles and hormone production. Less light exposure means more melatonin (the sleep hormone) and less serotonin (the ‘happy hormone’). “Sunlight exposure directly impacts serotonin levels,” adds Rotaru. “Studies show we tend to have higher serotonin on bright, sunny days, regardless of temperature.” There are also behavioural factors at play. “In colder, darker months, people tend to go out less, exercise less and socialise less. That withdrawal can create a cycle that deepens low mood,” Rotaru adds. 7 tips to support your mood this winter 1. Hack your serotonin with food While nutrition can’t cure SAD, it can help stabilise mood and energy. Registered nutritionist Zara Hiridjee says it all starts with serotonin production. “Serotonin is synthesised from the amino acid tryptophan, found in foods like eggs, turkey, salmon, tofu and nuts,” she explains. “But tryptophan has to cross the blood-brain barrier, where it competes with other amino acids. If you eat protein alone, the competition is high, and relatively little tryptophan gets through. Pairing it with complex carbohydrates – say, scrambled eggs on wholegrain toast, or salmon and quinoa salad – it changes the balance of circulating amino acids, allowing more tryptophan to enter the brain.” 2. Feed your gut and balance your blood sugar About 90% of serotonin is produced in the gut, so a diverse diet matters. “Aim for 20-30 different plant foods per week to encourage the gut bacteria to produce short-chain fatty acids and neurotransmitter precursors that can positively influence mood,” says Hiridjee. “That includes beans, lentils, nuts, seeds, vegetables and wholegrains. Adding fermented foods like kefir or sauerkraut also supports healthy bacteria.” Blood sugar stability is equally important. “If you start the day with something high in refined carbohydrates, say a croissant or white toast, you’ll get a rapid glucose spike, followed by a sharp dip,” Hiridjee warns. “That dip can trigger fatigue, irritability, cravings and even anxiety-like symptoms. To avoid that rollercoaster, meals should combine complex carbohydrates, protein and healthy fats like oats with Greek yoghurt, berries and nuts; or a wholegrain wrap with hummus, vegetables and chicken. Fibre is critical too, it slows digestion, feeds the microbiome and supports more stable energy release.” 3. Prioritise vitamin D and other key nutrients From October to March in the UK, the body can’t make vitamin D from sunlight. “Low vitamin D is linked to fatigue and low mood,” says Hiridjee. “I recommend most people start with a safe daily dose of 10micrograms (400 IU), though some people may benefit from more depending on their individual needs.” Omega-3 fatty acids from oily fish like salmon or sardines also supports brain cell function, while B vitamins (particularly B6, folate and B12) are crucial for neurotransmitter pathways. Magnesium, zinc and iron contribute to resilience against fatigue and low mood, too. 4. Step outside for light and movement Light is the most powerful external cue for our circadian rhythm, our body’s internal clock. With changes in light exposure, this impacts our body’s melatonin production, meaning that our sleep/wake cycle is disrupted. “This can affect your mood due to changes in our energy levels and ability to concentrate,” explains Rotaru. “Sunlight exposure on the skin produces that Vitamin D, that plays an active role in brain health and serotonin activity.” Outdoor light is many times stronger than indoor lighting, even on a grey day. “Even aiming for 30 minutes of daily exercise, five days a week can help to uplift mood,” says Dr Semiya Aziz, GP and founder of Say-GP. “Outdoor activities provide the double benefit of encompassing both movement and exposure to light, which in turn can limit SAD symptoms.” It doesn’t have to be vigorous: even daily short walks, stretches or gentle activity can help to lift energy. 5. Brighten mornings with light therapy Light therapy is one of the most evidence-based interventions for SAD. Special lamps, delivering at least 10,000 lux, mimic daylight and can reduce symptoms when used for 20-30 minutes each morning. “Start using a SAD lamp in early autumn, before symptoms peak,” advises Dr Aziz. “Make sure you choose a lamp specifically designed for SAD with the standard kite mark and not just any old lamp. Always check with your GP first about SAD lamps, especially if you suffer with eye problems, medical conditions or take certain medications.” Some people also find dawn-simulating alarm clocks, which gradually increase light in the bedroom, useful for regulating sleep. 6. Reset your body clock with routine Sleep disruption is a common feature of SAD. “Routine is key,” says Dr Aziz, who recommends: • Going to bed and waking up at the same time daily. • Avoiding screens for at least an hour before bed. • Keeping the bedroom cool, dark and quiet. • Limit caffeine intake after 12pm and avoid alcohol near bedtime. • Create a calming routine like reading, stretching, warm shower or listening to a podcast. 7. Know when to seek extra support Lifestyle changes can make a big difference, but sometimes professional help is necessary. Aziz stresses: “See your GP if symptoms are severe, if they interfere with your daily life, or if you feel hopeless or have thoughts of self-harm. It’s also important to rule out other causes such as thyroid issues or vitamin D deficiency.” Treatment options include light therapy, medication and talking therapies such as Cognitive Behavioural Therapy (CBT). “BT therapists support their client to re-engage with activities that are meaningful and have a positive impact, create and maintain a routine as well as challenge any negative thinking,” Rotaru adds. Small changes now can build resilience for months ahead. As Hiridjee puts it: “There’s no single superfood or shortcut. It’s about consistent patterns – Mediterranean-style eating, daily daylight, steady routines. Together, these create a buffer against the winter slump and help protect your mood.” Further reading… How to beat the winter blues Healthy, mood-boosting recipes Best Vitamin D supplements, tried and tested
Not just for gym bros: why women need to eat more protein too (and how to get it)
Protein might be having its heyday, but most women aren’t eating enough of it, especially at the times in life when they need it most.
When you think of protein, what comes to mind? Chicken breasts, protein powder, maybe a ripped ‘gym bro’ downing a smoothie the size of your head? These days, it’s everywhere. From crisps rebranded as ‘protein snacks’ to water with added protein (yes, really), we’re in the middle of a full-blown protein boom. In fact, it’s become so trendy that some experts have started to question whether we’re overdoing it, and whether all that added protein could actually be doing more harm than good. But here’s the thing: research has found that most women aren’t eating enough of it, especially at the times in life when we need it most. “Women’s protein needs shift throughout life – during adolescence, pregnancy and especially in the years around the menopause,” explains Beth Johnson, nutrition coach, fitness coach and owner of Lift Club Harrogate. “But we often don’t increase our intake to match, and that can have a knock-on effect on energy, strength and overall health.” Next, discover how much protein do I need?, what to eat if you’re trying to conceive and how to stock your kitchen to help ease menopause symptoms Why do we need protein? Protein is a vital macronutrient that your body needs a good amount of to function healthily. Alongside the other two key macronutrients, carbohydrates and fat, it’s made up of amino acids that keep our bodies ticking. Think of these as building blocks that you need a constant supply of to keep things running smoothly. “It’s a macronutrient with many benefits,” explains registered nutritionist Jemma Joel. “It’s slow digesting which helps in providing us with energy, and it keeps you fuller for longer. It also helps to build and maintain muscle, keeps bones healthy and can even help in weight management.” Basically, if your body was a house, protein would be the bricks, the scaffolding and the handyman keeping everything in place. Here’s how your body uses protein every single day: It builds and repairs muscles and tissue Supports healthy immune function Helps balance hormones Can aid the maintenance of healthy hair, skin and nails Keeps you fuller for longer Produces neurotransmitters that affect mood, memory and sleep Assists with energy and stamina Supports healthy bones Aids recovery after illness or injury Produces enzymes that help digestion and other chemical reactions in the body Why is protein important for women? Like many things in our bodies, women’s protein needs tend to fluctuate more than men’s, thanks to our ever-changing hormonal landscape. From periods to pregnancy, perimenopause and beyond, women’s bodies are in a constant state of flux – and nutrition plays a key role in supporting those shifts. “Women’s nutritional needs aren’t static, they shift dramatically throughout life, especially through the ebbs and flows of hormonal changes during puberty, pregnancy, perimenopause and menopause,” explains Johnson. “All these significant life changes place different demands on the body, and protein becomes especially important during these transitions.” Let’s break down some key life stages: Teenage years: A time of rapid growth and development which increases our protein requirements. Reproductive years: Hormonal cycles, pregnancy and breastfeeding increases our needs. Perimenopause: As oestrogen declines, protein becomes more essential for maintaining muscle and bone mass. Older age: Preventing sarcopenia (muscle loss) is vital for strength and mobility. If we’re not eating enough protein during these crucial stages, we may struggle with lower energy, worse recovery after injury and illness, brittle nails and thinning hair – or more seriously, loss of muscle and bone strength as we age. Five reasons women should prioritise protein: 1. Maintain muscle mass After the age of 30, we naturally begin to lose muscle, and this loss accelerates during perimenopause. Protein helps preserve lean muscle, keeping us strong and mobile for longer. “Losing muscle as we age isn’t just about looking less ‘toned’ – it impacts so many of our day-to-day tasks, like carrying the shopping and playing with your kids, alongside our health longevity and ultimately overall quality of life,” explains Johnson. 2. Supports hormonal balance Some hormones are made of proteins (or rely on them to function properly). Getting enough through food can help support your menstrual health, fertility and mood regulation. 3. Feeling fuller for longer Protein slows your digestion and helps regulate your blood sugar which can prevent the energy dips and cravings for that 3pm sugar fix. Ideal if you’re looking to manage weight without feeling deprived. 4. Boosts bone health Calcium gets all the credit, but protein also plays a huge role in bone structure and density. This is especially important for postmenopausal women, who are at a greater risk of osteoporosis. 5. Speeding up recovery Whether you’re training for your first 5k, or recovering from surgery, protein is essential to the healing process by helping to repair tissue, rebuilding strength and keeping your energy levels up. How to make sure you’re getting enough protein Most of us don’t actually need to track every gram of protein entering our body, but a little bit of awareness goes a long way. Most adults need around 0.75g of protein per kilo of body weight per day, however some studies have found that higher protein intake, especially during older life, helps support better physical function. Here are five easy ways to up your protein intake without overhauling your diet: Start strong Breakfast can often be a carb-fest (think cereal, toast, porridge). Try adding eggs, Greek yoghurt, tofu scramble or nut butter on toast to front-load your protein for the day. Embrace plant power Lentils, chickpeas, tofu, tempeh, edamame and quinoa are all great sources of plant-based protein, and work well in soups, stews and salads. Add a handful of nuts or seeds for an extra hit. Upgrade your snacks Incorporate cottage cheese, boiled eggs, yoghurt or even roasted chickpeas to your snack repertoire. Add a portion of pulses Pulses are a great way to bulk meals and get a protein boost. Toss lentils into bolognese, bulk out chilli with black beans or mix butter beans into stews and salad. Consider protein supplements Most of us should be able to reach our protein goals through food alone, but sometimes you might struggle, and a protein shake can be helpful. Always look for unsweetened, high-quality options with minimal additives. Why should women prioritise protein? It’s not just about building muscle, protein plays a crucial role in almost every function in the female body, from hormone production to bone strength and recovery. And while our needs change at different life stages, the message is clear: getting enough protein consistently can help us feel stronger, more energised and more resilient. So whether you’re a teenager, a new mum, hitting menopause or just want to feel better in your body, it might be time to start thinking that protein isn’t just for the gym bros. Not try... Everything you need to know about protein High-protein meal ideas How to add more protein to your diet Is our obsession with protein harming our body? 78 high protein dinner recipes All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
From boomers to Gen Z, which generation is the healthiest?
When it comes to living the healthiest, which generation has cracked the code?
Gen Zers are sober-curious, screen-savvy and doing their breathwork before breakfast, while boomers are striding into their later life on a diet of oily fish and good red wine. And millennials? Well, I’m somewhere between oat milk, burnout and infrared saunas, but we’re trying… When it comes to living the healthiest, which generation has actually cracked the code? With the help of expert insight, data dives and a few sweeping (but loving) generational stereotypes, we’re here to find out who’s really living their best life. Baby boomers (born 1946-1964) How to identify: The original wellness rebels, who once smoked on planes and had a couple of wines at lunch hour, but now walk 10k steps a day and keep a close eye on their cholesterol. Many are retired or close to it, with more time and disposable income to invest in their health. Favourite dishes and food trends: The meat-and-two-veg generation, who are lovers of real butter and custard-laden puddings. They came of age with the rise of convenience food, but many have since returned to scratch cooking. Olive oil is big, and so is a trip to M&S. While they might roll their eyes at avocado toast, they do take their supplements with pride. Healthy habits: Baby boomers have seen public health advice evolve at a rapid rate. They may not be regulars at the local Crossfit gym, but they’re pretty active – walking, gardening, swimming, yoga, golf. However, fewer take part in strength-training or structured fitness; alcohol consumption remains fairly high (they’re known as ‘the booziest generation’) and although many have quit smoking, the habit has left a long tail of chronic illness. What the data says: This generation is living longer than any before them, but are not always healthier. In research from UCL, baby boomers were one and a half times more likely than previous generations to have cancer, lung disease, heart problems and high cholesterol as they entered their 50s and 60s. According to the NHS, 71 per cent of baby boomers are overweight or obese, and this group sees some of the highest rates of cardiovascular disease and type-2 diabetes. While some may say they’re far less likely than younger generations to experience severe anxiety or insomnia, it’s more realistic that they’re actually less likely to seek help for these issues. How we live: Jacqueline Hooton, women’s health coach and author of Strong: The Definitive Guide to Active Ageing, says: “Fitness has been mis-sold to a generation of women who were told exercise is about dropping a dress size. I’ve been trying to dismantle this way of thinking, as I really want more women to benefit from living healthier, longer lives. "In my mid-20s and early 30s, my health focus was about being fit, healthy and well for conception, pregnancy and parenthood. I wish I’d known then what I know now about bone health, but it wasn’t something that was talked about back in the early 90s. "The greatest indicator of our health in older age is our health in midlife. So, if you’re in your 50s and noticing some things are becoming harder, your body is feeling a little restricted or stiff and day-to-day activities can leave you breathless, it’s a sign to act. We see a loss in muscle strength, power and bone density with each decade, which means any issues we experience now will only get worse if we fail to act. Independence, having the freedom to travel, remaining in the family home or owning a dog, are just a few things that women often mention to me. "Aside from the physical benefits of exercise, I hope all women can discover the psychological benefits. I’ve never met a woman who hasn’t commented on how good strength-training makes her feel; there’s a sense of feeling indomitable when a woman discovers her own physical strength. "Most baby boomers like me hate being stereotyped; we are just as diverse as any other age group or generation. Healthy living to me means aiming for balance and enjoying freedom!” Gen X (born 1965-1980) How to identify: Often overlooked, Gen X are the pragmatists: busy juggling work, children and ageing parents, they’re often too time-poor for wellness trends, but health-aware, nonetheless. They were the first to embrace gym memberships and protein bars, and the first to burn CDs for their workout mix. Favourite dishes and food trends: This generation saw the rise of stir-fries, ready meals and the 5:2 diet. Low-fat everything defined their 20s, and many still carry that calorie-counting mentality. Their kitchens are likely stocked with high-fibre cereals, low-calorie snacks and at least one Nutribullet that they forget they own. Air fryers? Yes. Fermented pickles? Less likely. Healthy habits: Gen X were the original cardio warriors. Think: step aerobics, spinning and Davina DVDs. They also embraced the 'everything in moderation' approach early on. Sleep may be elusive thanks to careers, teenagers and hormones, and stress levels are high. But, they’re also fiercely independent and likely to take a proactive approach to midlife health. What the data says: A study of Gen Xers found that around 34 per cent have a long-term physical or mental health condition affecting daily life, while a Gen Xperience report revealed 69 per cent of Gen X people rated their stress over the previous three months as 'moderate to extreme', citing finance, family and job pressures as the main sources. Yet, they’re also the most likely generation to try to change: one study found that those who completed the Couch to 5k programme, then took up their local Parkrun events were in this age group. They’re also more likely to take a holistic view of their health than the generations before them. How we live: Liberty Mills, public health speaker, health coach and author of 360 Fertility, says: “I’m a grandma, mummy, entrepreneur, author. I'm also a partner and safe space for all my clients. It's a lot. So, where do I fit in? In my 20s and 30s, I put everyone else first. I was a model, so health to me was just about being slim or skinny and having good skin. But, it led me to burnout and an autoimmune disease, lupus. But now, at 51, it’s about strength. It’s about investing in myself so that when my youngest daughter, who's six, is the same age as my eldest, who's 28, she won’t have to worry about her mum. I want her to have the healthy freedom of not needing to look after an ageing parent. "In my 50s, I started saying ‘no’ to people, and that’s the biggest freedom of all. I no longer drink alcohol just to make others feel comfortable. I don’t go to dinners I don’t want to attend. I don’t eat cake with gluten in it just because someone forgot I’m allergic, and I feel bad they made it for me – I used to do that and I’d make myself ill. Now, I simply say: 'No, thank you.' "I’m finally putting myself first. What I wish I’d done sooner is work out what actually works for me. It’s not about a fad diet. It’s not about keto, juicing or 'less fat, more fibre.' It’s about what my body needs in that moment. I’m no longer striving for perfection. I’m setting up my days for balance, calm and enjoyment. What I wish I’d known sooner is this: it’s okay not to fit in. In fact, I actually don’t want to.” Millennials (born 1981-1995) How to identify: Introducing the wellness maximalists – they track their sleep, spend far too much on kombucha and swear by their mindfulness apps. But, beneath the chia seed protein smoothie surface lies a generation grappling with burnout, anxiety and the impossible pursuit of 'balance'. Favourite dishes and food trends: Millennials invented brunch culture. From avo toast to grain bowls, they led the plant-based charge with oat milk, courgetti and jackfruit tacos. They’ve flirted with clean eating, paleo, Whole30 and back again. While some moved past diet culture, others are still trying to eat intuitively while tracking macros on MyFitnessPal. Healthy habits: Exercise is often structured – think: Peloton, HIIT and ClassPass. Therapy, wellness retreats, magnesium baths and digital detoxes are mainstream. Yet, poor sleep, too much screen time and stress are constant companions. What the data says: This is the generation that truly coined the term ‘burnout’, and a 2025 employee report by Aflac found that millennials are affected more by this issue than any other age group. On the flip side, another study showed nearly nine out of 10 millennials place importance on work-life balance, which contrasts with baby boomers’s work-centric attitude. They’re also the generation that spends the most on health and fitness. How we live: Michaella Mazzoni, Cambridge-based registered nutritionist, says: “As well as being a nutritionist, I’m a millennial with multiple health conditions: endometriosis, adenomyosis and PCOS. I also have a history of fibromyalgia, which I have since recovered from. What these conditions all have in common is that they take years to get diagnosed. Sadly, this is not a unique experience for millennial women. "I got into nutrition as a last resort. I wanted to learn more about the reference ranges – was my NHS ‘normal’ iron level optimum or just acceptable? Was it really normal to have heavy and debilitating periods? In many cases, my millennial clients come to me in the same way. After years of being dismissed or handed generic advice, they’re now choosing to invest in their health in a different way: functional testing, holistic support and using food and supplements as real tools for change. It’s not about toxic diet culture anymore – that ‘clean eating’ pressure we absorbed in the 90s and 2000s – it’s about root causes, sustainability and feeling better for the long haul. "Something I have also noticed with my generation is a shift in how we think about medicine. The pill, for example, used to be something you were either totally for or totally against. Now, more of us are taking a nuanced view. For many millennials I work with, and myself even, ‘holistic’ health used to mean no medications, just a perfect ‘clean’ diet with strict rules; now, it is a blend of medications, lifestyle, supplements, food and a more relaxed view of eating 80 per cent for the body and 20 per cent for the soul. We don’t have to be perfect, despite what magazines told us growing up!” Gen Z (born 1996-2010) How to identify: Gen Z are the sober-curious, mental health aware, climate-conscious cohort. They don’t know life without the internet, value authenticity and favour plant-focused diets. But, they also juggle anxiety, financial instability and poor sleep in a post-lockdown world. Favourite dishes and food trends: Surely this is the generation driven by TikTok food trends? Butter boards, 'girl dinners', baked feta and cottage cheese everything. They snack more, cook less and shop with a low-waste, low-budget mindset. Oat milk sits alongside whole milk in their fridge, air fryers are gospel and global flavours are a must. Healthy habits: While they do drink, a Mintel report describes Gen Z as the sober-curious generation, seeing alcohol consumption as more of a treat than a regular habit. They’re also the most therapy-friendly generation, prioritising their mental health with meditation apps, journalling and screen detoxes. Alongside millennials, Gen Zers make up the biggest cohort of gym-goers. What the data says: Millions of Gen Zers worry about their body image, according to the Mental Health Foundation. Around 65 per cent of 12- to 26-year-olds report experiencing at least one mental health condition in the past two years, according to research from King’s College London. Despite their reputation for rest and recovery, they report some of the worst sleep quality across all age groups. In the workplace, Gen Zs miss an average of 50+ days a year due to mental health. On the upside, they’re drinking significantly less than their predecessors, with only 62 per cent of under-35s reportedly drinking alcohol, suggesting a meaningful cultural shift in how health is defined and prioritised. How we live: Beth Johnson, Harrogate-based nutrition coach and owner of boutique gym Lift Club, says: "I feel like as a Gen Z, health isn’t just about fitness, it’s everything. My Gen Z clients talk about sleep tracking, gut health, hormone balance, anxiety, screen time, even their relationship with food. They’ve grown up with access to so much information, which can be empowering, but also overwhelming. There’s pressure to be constantly ‘optimising’ what you eat, how you train, your morning routine. I see people who are burnt out trying to live perfectly. Sometimes, it’s actually making them feel worse. "But, there’s also a lot to be proud of. I feel like we're the generation that talks openly about mental health; my friends and I are drinking less and we try to take rest seriously. I think Gen Z are trying to build a version of health that’s more sustainable, but we’re still figuring out what that looks like in real life. What I try to tell my clients is: stop chasing the perfect routine. The healthiest people I know eat proper meals, move regularly, sleep well and aren’t afraid to say no to things that drain them.” So, who’s really living the healthiest? It turns out, there’s no single winner. Each generation brings its own strengths and struggles to the table. Baby boomers are living longer, but navigating the legacy of outdated health messaging. Gen X are quietly doing the work, carving out time for change amidst life’s chaos. Millennials are redefining wellness and taking a more holistic approach, even as they battle burnout. And Gen Z? They’re the most health-aware cohort yet, but also the most anxious, with an avalanche of information to sift through. What becomes clear is that health isn’t a finish line or a generational crown to be won. It’s a lifelong balancing act that's evolving with our bodies, minds and circumstances. The healthiest generation might not be the one with the most gym sessions or green juices, but the one that learns to listen to itself, adapt and keep showing up, one breathwork session, Parkrun or protein snack at a time. Read more: Healthy diet tips for ageing well How diet can lower the risk of dementia What to eat to help beat common health problems Why stress makes you hungry What is burnout? 10 ways to manage your appetite All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
8 ways poor sleep wrecks your healthy eating intentions
Struggling to keep up your motivation? Disturbed nights could be to blame…
We’ve all been there. One bad night’s sleep and suddenly all we can think about is a chocolate croissant on the way to the office as opposed to those overnight oats you lovingly meal-prepped yesterday. You tell yourself you’ll make a healthy dinner, but by 6pm you’re too knackered to cook and instead find yourself scrolling through your takeaway app. It's not just a lack of willpower or laziness; sleep – or more specifically, not getting enough of it – plays a powerful role in the way we eat. From how hungry we feel, to the foods we crave, our sleeping habits shape our daily eating decisions more than we might realise. According to The Sleep Foundation, sleep and appetite are actually quite closely connected, and a good night’s rest can help promote healthy appetite hormones, impact how your body reacts to insulin and affect your digestion and metabolism, too. So, if you’ve ever felt like your healthy eating plans unravel when you haven’t caught enough Zs, science says you’re probably right. Here’s how poor sleep quality sabotages your food choices – and why prioritising rest could be the best healthy eating hack you’ve ever tried. 1. Tired brains crave high-calorie foods Ever noticed that after a rough night, your first instinct is to reach for a pastry? That’s not usually a lack of self-control – it’s your brain crying out for a quick energy release. Research shows that sleep deprivation enhances activity in the brain’s reward centres in response to junk food, meaning you’re more likely to crave high-fat, high-sugar options. “Higher calorie foods, especially sugary, fatty and salty foods, can provide quick energy releases that our body craves when it’s tired,” explains registered nutritionist Jemma Joel. “However, that dopamine hit is often short-lived and can end up having a reverse effect, making us feel more tired and groggy.” 2. Your hunger hormones go haywire Two hormones – ghrelin and leptin – control hunger and fullness. Ghrelin tells your body when it’s hungry; leptin tells it when to stop eating. But when you’re sleep deprived, ghrelin levels rise while leptin drops. “As leptin decreases, this means we can end up overeating as there’s less of a physiological sign that we’re feeling full and satisfied,” explains Joel. One UK study found that people sleeping fewer than six hours a night had a 14 per cent higher intake of calories the next day. The same pattern was been found in a later US study too, indicating people that sleep less consumed more calories. 3. Sleep debt messes with your metabolism It’s not just about willpower; your metabolism actually slows down when you’re short on sleep. One early study observed a group of men go from eight hours sleep to just four hours a night for six days. The result? A 30 per cent drop in insulin sensitivity and a struggle to clear glucose from their bloodstream. In short, this meant their bodies became worse at handling sugar, releasing more insulin to cope. This encourages fat storage, especially around the belly. Plus, sluggish glucose clearance means your metabolism slows down, making it harder to burn calories efficiently. While scientific research is still developing, it’s clear that sleep loss can affect how your body uses energy. 4. Cortisol levels spike – and brings belly fat with them Chronic sleep deprivation can lead to elevated cortisol levels, your body’s main stress hormone. And higher cortisol is linked with fat storage around the midsection – the area many of us struggle with most. “Sleep is the foundation for good health and when we’re not sleeping well it can have a strong impact on our cortisol levels, especially if they’re already elevated,” says Joel. “When cortisol is high, it can cause broken sleep, higher risk of mental and physical health concerns and generally can impact us from the moment we wake up in the morning with low energy, brain fog and poor mood.” Add to the fact that stress can reduce insulin sensitivity, and you’ve got a hormonal cocktail that makes fat loss harder – even if you’re eating the same amount. 5. You’re too knackered to exercise Sure, technically you could go for that run. But when you’ve had five hours of broken sleep, the sofa sounds much more appealing and your motivation to move your body takes a nosedive. Studies have shown that physical activity levels drop after even one night of poor sleep – and that regular sleep deprivation reduces both performance and desire to exercise. The knock-on effect? Fewer calories burned, less muscle built and a much harder time sticking to a consistent routine. 6. Healthy cooking becomes a chore Let’s be honest, no one is whipping up a green goddess salad on a few hours of sleep. Cooking requires energy, brainpower and the ability to resist the calling of a takeaway. When you’re running on empty, even the thought of chopping veg can feel like a task too far. A 2020 study found that those that slept less and had poor sleep quality were less likely to adhere to a healthy diet and regular meal patterns. While an earlier 2016 study found that sleep-deprived subjects ate nearly twice as much fat when given snacks as they did when they’d slept for eight hours. 7. Comfort food becomes really comforting When you’re tired, your brain is wired for reward. We become more naturally emotionally reactive, more stressed and more likely to crave a much needed dopamine hit. Food – particularly high-sugar or high-fat food – can temporarily scratch that itch. But it’s often followed by that inevitable crash. Lack of sleep has been linked with increased emotional and binge eating, especially in women. Another study found that sleep deficiency also affected decision making and controlling emotions and behaviour, sometimes making that extra slice of cake feel not just tempting but almost impossible to resist. 8. Poor sleep habits can become self-fulfilling One bad night is manageable. But consistent under-sleeping becomes a vicious cycle. Joel refers to it as a ‘sleep domino’ effect. “Poor sleep is caused by and can cause a mixture of physiological and psychological facts,” she says. “And this has a domino effect on our eating habits. Poor sleep equals less energy, less energy means your mood changes, a bad mood is less likely to motivate you to prepare and eat healthy meals. And all of that can cause poor sleep, it can be a vicious cycle.” And long-term sleep deprivation has been associated with a whole host of health issues, including diabetes, higher BMI and increased risk of obesity. So, if you’re stuck in a cycle of low energy, poor food choices and frustration, your sleep might be the key to breaking it. The bottom line? Sleep isn’t lazy – it’s foundational. In the world of wellness, sleep is often overlooked compared to food and fitness. But in reality, it should be leading the way. Without enough quality sleep, your hunger hormones rebel, your metabolism stalls and your motivation evaporates. Suddenly, that “lazy Sunday lie-in” starts looking more like a productivity hack than a luxury. However, sleep can be too much of a good thing. While adequate sleep is crucial for your health, excessive sleep has also been linked to unhealthy eating habits and an increased risk of obesity, too. So don’t overdo it. If you’re trying to eat better, move more or lose weight, start by checking your sleep health. Prioritise it in the same way you would your protein intake or your step count. Because if sleep isn’t on your side, everything else becomes that little bit harder. Further reading How much sleep do I need? 8 healthier late-night snacks Best magnesium supplements Energy-boosting breakfast recipes The importance of a morning routine 5 diet changes to improve your sleep Best sleep trackers Best sleep earplugs All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Is plant fibre the secret to getting rid of belly fat? These are the everyday ingredients that are key
Find out why fibre is so important for our health, and whether plant fibre could be the best way to lose weight sustainably
Fibre may not have quite the same hype around it as protein, but it's just as important for your health. It does wonders for your digestion, heart, mood and even your waistline. While we’ve become obsessed with upping our protein, avoiding ultra-processed foods and cutting down our sugar content, fibre has been overlooked. But, here’s the thing: upping your fibre intake could be the easiest, cheapest and most effective way to improve your health. Read on to discover why you should be getting more roughage in your life and which foods can help increase your intake. Next, check out our filling high-fibre recipes and find out all you need to know about fibre, plus worrying facts about belly fat and how to get rid of it. Why is fibre important? Fibre is a type of carbohydrate found in plant foods that our bodies can’t digest. There are two types: Soluble fibre: found in foods like oats, apples and beans, it dissolves in water, helping lower cholesterol and blood sugar Insoluble fibre: found in whole grains, veg and nuts, this adds bulk to your stool and keeps your digestive system ticking over “Instead of being absorbed like sugar or starch, fibre moves through the digestive system intact, slowing down digestion and modifying how nutrients, especially glucose, are absorbed,” explains registered nutritionist Zara Hiridjee. “That alone has a huge impact on blood sugar and insulin response. When insulin is constantly elevated, like after repeated spikes from low-fibre meals high in refined carbs, it encourages overconsumption of calories and fat storage, particularly around the abdominal area.” That’s why a diet rich in fibre can be one of the most important drivers of fat loss, particularly visceral fat, the kind stored around your organs. And, there are a whole host of other benefits linked to a high-fibre diet, including: Helps keep regular bowel movements Helps support the natural detoxification process via the liver and gut Affects hormones that regulate hunger and fullness Supports your gut health by feeding your microbiome Helps manage your weight by making you feel fuller for longer May lower cholesterol levels Regulates blood sugar levels Reduces risk of heart disease and stroke May reduce your risk of bowel cancer Can help improve insulin sensitivity Helps maintain hormone balance Potentially improves mood and brain health What is plant fibre? All dietary fibre actually comes from plants; there is no fibre in animal-based foods like meat, fish, eggs or dairy. While these are great for protein, iron and vitamin B12, as they are completely devoid of fibre, you must ensure you eat plenty of plant-based foods to keep your gut and digestion in check. “Plant fibre is one of the most undervalued tools when it comes to body composition and long-term fat loss, especially around the midsection,” adds Hiridjee. “It’s not flashy, it’s not trendy and it doesn’t get the same hype as protein or supplements, but if you look at the research, fibre plays a foundational role in how our metabolism, hormones and appetite function.” What makes plant fibre useful for weight loss – in particular belly fat – is its power to fill you up. As Hiridjee tells us, it affects the hormones that regulate hunger and fullness, particularly GLP-1 and PYY. “These are satiety hormones, and fibre helps stimulate their release. That means that after a high-fibre meal, your brain gets a much clearer signal that you’re full, which naturally reduces the urge to overeat or snack later,” she explains. “There’s also some research showing that fibre helps regulate the hunger hormone ghrelin. So, instead of just relying on willpower, you’re actually changing the hormonal environment that drives cravings.” Soluble fibre may be particularly effective. One study found that for every 10g increase in soluble fibre eaten per day, belly fat was reduced by 3.7 per cent over five years, without any other changes to diet or exercise. 10 foods that are rich in plant fibre Hiridjee warns that most people aren’t getting anywhere near the recommended 25-30g fibre per day. Not sure where to start? These 10 ingredients are high in fibre, delicious and easy to add everyday meals. 1. Lentils A fibre superstar, 100g cooked lentils provides you with around 8g fibre. Plus, they are packed with plant protein and iron. Stir into soups or toss through salads. 2. Chickpeas They offer about 8g fibre per 100g cooked. Use in curries and homemade hummus, or roast as a crunchy snack. 3. Pears One medium pear (with skin) contains roughly 6g fibre. They’re also rich in antioxidants and vitamin C. 4. Oats Rolled oats pack in about 3g fibre per 40g serving – this is both soluble and insoluble. A hearty bowl of porridge is great for cholesterol and a source of vitamins, minerals and antioxidants. 5. Avocados A typical avocado contains around 13-14g fibre, plus healthy fats to help keep you fuller for longer. Top toast with it, add it to mango salad with black beans or make it the star of the show in a green goddess salad. 6. Chia seeds Don’t be fooled by their size: just 2 tbsp offers around 10g of mostly soluble fibre. Make chia pudding or sprinkle into smoothies or over yogurt. 7. Raspberries At 7g fibre per 100g, they’re one of the most fibre-rich fruits out there. Enjoy in smoothies, desserts or as they are. 8. Broccoli One broccoli can contain around 16g dietary fibre, plus vitamin C and antioxidants, making it a real veg powerhouse. Steam, roast or stir-fry it. 9. Sweet potatoes (with skin) A medium sweet potato can contain around 4g fibre, and is also a great source of vitamin A, potassium and slow-release carbohydrates. Roast and add to salads, turn into wedges or stir into a fragrant curry. 10. Wholemeal pasta This is a simple swap with big benefits. Just 100g cooked wholemeal pasta contains around 6g fibre. It’s filling and helps keep blood sugar steady. Team it with healthy, fibre-loaded greens for a tasty pasta dish. So, can eating more fibre help you lose belly fat? In short: yes. While there’s no magic bullet for belly fat, a fibre-rich diet can support sustainable weight loss by helping you feel fuller, regulating blood sugar and feeding your gut bacteria, which may play a role in how your body stores fat. But, it’s also important to remember that it's not a miracle cure and doesn’t reduce belly quickly, in the same way that exercise might. “It works gradually, by improving blood sugar control, balancing appetite, feeding the gut microbiome and lowering inflammation,” Hiridjee tells us. “It helps your body become more efficient and less prone to fat storage, especially in the midsection, which tends to be the most metabolically active area." Don’t forget: when most of your fibre comes from plants, you’re also getting a healthy hit of vitamins, minerals and antioxidants, too. As always, making drastic, immediate changes to your diet isn’t always the best approach. If you go from eating very little to suddenly packing your diet with lentils, chickpeas and cruciferous veg, you’re likely to feel bloated, gassy and uncomfortable. Slowly increase your fibre intake to give your gut time to adjust and drink plenty of water – fibre needs fluid to move through the gut. Now try: Is our obsession with protein harming our bodies? 50 easy ways to lose weight What to eat for better digestion Healthy dinner recipes to lose weight What is processed food? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
We asked 7 experts what they really think of weight loss jabs
Opinions on the new breed of slimming drugs, like Ozempic and Mounjaro, are strong and varied. But what about those who are really in the know?
Within the last year we’ve seen a huge rise in people using GLP-1 drugs to help with weight loss. Opinions have been mixed, with many praising their ability to help obese people lose weight, while others are sceptical of their long-term health effects, and their easy availability to those who may not need it. While the NHS is prescribing weight-loss drugs to certain obese people who fit the criteria, wholesale drug suppliers estimate around half a million people in the UK are taking the medication for weight loss via private prescription. What are GLP-1 medications? The most common GLP-1 medications come in the form of two different drugs – semaglutide and tirzepatide, sold under the names Ozempic, Wegovy and Mounjaro. The injections were originally intended as diabetes medication, but research found they suppressed appetite hormones, allowing obese people to lose weight through its usage as a weekly dose. These injections work by mimicking the actions of the natural gut hormone GLP-1, which helps regulate your appetite and blood sugar. They slow digestion, suppress appetite and can increase insulin production. Many have praised their ability to reduce ‘food noise’ in everyday lives, the name given to the persistent and often intrusive thoughts about food. Importantly, studies have shown significant clinical benefits for people with obesity and type 2 diabetes. Potential risks have been highlighted too, namely concerns around possible increased risks of pancreatitis and thyroid cancer, and gastrointestinal side effects such as nausea, vomiting and diarrhoea. Despite this, the NHS and the Medicines and Healthcare products Regulatory Agency consider GLP-1 medications safe and effective when prescribed and used appropriately. But what do the experts really think? We asked seven health professionals from personal trainers to diabetes specialists to give us their views, and tell us what they want us to know, about GLP-1 medications. THE GP: “Weight loss medications should not be considered a standalone solution.” Dr Semiya Aziz, GP and founder of say-gp.com "Current evidence shows that weight loss medications like GLP-1 can offer significant clinical benefits for individuals with conditions such as type 2 diabetes, heart failure, cardiovascular disease and sleep apnoea. They’ve also been linked to improvements in glycaemic control, cholesterol and mental health, as well as reduced cardiovascular risk and potential prevention of chronic disease. However, weight loss medications should not be considered a standalone solution. They work best as part of a comprehensive care plan involving nutritional therapy, physical activity and psychological support. It's important to understand that weight regain is common once the medication is stopped - unless stringent lifestyle changes are maintained. These medications work by reducing cravings and increasing satiety, so without them and ongoing support, weight is likely to return. Using them without medical necessity or assessment carries risks, too. Common side effects include nausea, vomiting, constipation and dehydration. Rapid weight loss can also result in muscle loss and nutritional deficiencies, while there is also concern about long-term safety, as well as the potential for dependency or social pressure to use them for aesthetic reasons rather than health. Finally, it's vital to remember that weight loss does not always equate to improved health, and treatment goals should focus on enhancing metabolic function and overall wellbeing, not simply achieving a specific body weight or image." THE NUTRITIONIST: “This suppression of appetite comes with real nutritional risks.” Zara Hiridjee, registered nutritionist “Weight-loss medications can be genuinely transformative, especially for individuals with obesity-related complications. We need to move beyond the outdated narrative that obesity is purely a result of overeating or laziness. The reality is far more complex. For some, these medications offer a crucial physiological reset, reducing the constant 'noise' of food thoughts and helping people experience what it's like to feel satiated, perhaps for the first time in years. But this suppression of appetite, while effective for driving a calorie deficit, comes with real nutritional risks. People may unintentionally consume so little food that they fall below baseline requirements for nutrients that aren’t just “nice to have,” but critical for healthy body function -essential amino acids, fatty acids, B12, folate, magnesium, zinc and iron – to name a few. Without enough high-quality protein, the weight lost isn’t just fat, it’s muscle, which slows metabolism and can worsen outcomes long-term. And when dietary fibre drops too low, we see knock-on effects on gut diversity, blood sugar regulation, and even mental health via the gut-brain axis. So yes, the meds can get the ball rolling. But what truly protects someone’s health, confidence and sense of control, is the structure, the education and the support built around it. That’s why expert support is so important during this process. Without that support there’s a real risk that the weight just comes back when the medication stops.” THE MENTAL HEALTH SPECIALIST: “It’s vital we talk about the emotional side of these jabs.” Shelly Dar, Senior Mental Health Therapist and founder of MindSpa Therapy “In my practice, I support many women navigating complex relationships with food, weight and self-worth. For some, weight loss medication can offer a sense of hope, a way to regain control when other methods have failed. But it’s vital we talk about the emotional side of these jabs. If you have a history of disordered eating, weight loss medication can trigger old patterns, like obsessive tracking, guilt around food, or an overfocus on numbers instead of nourishment. It’s not the jab itself that causes harm, but how it interacts with underlying beliefs: ‘I’m only worthy if I’m thin,’ or ‘If I'm smaller I'll be accepted.’ What we need is a joined up approach. These medications don’t just change appetite - they affect identity. They can challenge how people see themselves, how they relate to food and what they believe health looks like. That’s why psychological support matters. My message? If you’re considering weight loss jabs, bring compassion, not just willpower. Get support that helps you explore your relationship with food and body image, not just the scales. Because long-term wellbeing isn’t just about losing weight. It’s about feeling good in your skin, trusting yourself again and knowing you are more than a number.” THE PERSONAL TRAINER: “GLP-1s aren’t magic on their own, they’re part of the equation.” Beth Johnson, personal trainer and founder of Lift Club gym “As a personal trainer, I completely understand the appeal of weight loss medications like GLP-1s – they can be a powerful tool for people who’ve struggled with their weight and health for years. But what’s often overlooked is how essential it is to pair these medications with strength training. I’ve unfortunately seen cases where someone starts a GLP-1, sees the weight drop quickly, but along with fat, they lose a worrying amount of muscle mass too. Muscle isn’t just about aesthetics, it’s vital for metabolism, strength, mobility and long-term health. If you’re losing weight but not actively working to preserve or build muscle, you risk weakening your body, lowering your metabolic rate and setting yourself up for fatigue or injury down the line. That’s why I work with my clients who are on GLP-1s to maintain their weight training – and I recommend if you’re not already, starting a structured strength programme. You don’t have to lift super heavy right away – what matters is that you're challenging your body consistently and safely, gradually progressing over time. This helps offset muscle loss and makes the weight you do lose more meaningful from a health perspective. GLP-1s aren’t magic on their own, they’re part of the equation. Strength training is what helps ensure your body stays strong, capable and supported throughout the process. It’s about losing the right kind of weight, in the right way.” THE FERTILITY EXPERT: “We’re seeing hopeful signs these treatments may also help restore ovulation and improve the chances of conceiving.” Dr Nikita Kanani MBE, Chief Strategy and Innovation Officer at Aneira Health and Former Head of Primary Care at NHS England “GLP-1 medications are transforming care for many women - especially those living with conditions like PCOS, insulin resistance or obesity that can impact fertility. We’re seeing hopeful signs that, by supporting sustainable weight loss and improving metabolic health, these treatments may also help restore ovulation and improve the chances of conceiving. That said, GLP-1s aren’t a silver bullet – and we still need much more research into their specific effects on fertility and conception. We also know they can affect the absorption of oral contraceptives, so it’s essential that women are given clear guidance and options when using them. We believe women deserve evidence-based, personalised advice when it comes to decisions about fertility, and we strongly support the research and conversations needed to fill the current gaps in understanding. GLP-1s are a powerful tool, but like all treatments, they work best when they’re part of a holistic, informed approach to health.” THE DIABETES EXPERT: “I’m passionate that people are properly educated and supported before embarking on that journey.” Alice Yeates, former diabetes nurse and nutritional therapist “I’m a former diabetes specialist nurse and am now a nutritional therapist and naturopath. I work with women over 50 who are struggling with energy rollercoasters, diabetes and obesity. I’m hugely passionate about ensuring people using medication for weight loss are properly educated and supported before embarking on that journey. It’s so important to teach people how things work, how they may be adversely affected and also what happens when they stop using the medication that they have been prescribed. For example, I’m seeing more and more clients who have begun taking Mounjaro without the proper support in place, and this means they’ve experienced bad side effects, like increasing their dosage and feeling extremely unwell. While I think these medications certainly have their place for certain obese individuals in their weight loss journey, they need to be seen as part of a broader, more holistic approach with proper supervision for long-term lifestyle changes, with emotional support being a vital part of that journey. The most important thing is to make sustainable and long-term lifestyle changes that will help you feel better about yourself, reduce your blood sugar levels and increase your energy, while losing weight along the way.” THE EATING DISORDER SPECIALIST: “While these drugs may seem appealing to those who are struggling, they can be dangerous.” Lisa Unger, Emotional and Eating Disorder Specialist “Although GLP-1 medications may have a place supporting some people with obesity and related health conditions, they are not appropriate for someone with an eating disorder. Eating disorders are psychological illnesses, not simply issues with food or weight. While these drugs may seem appealing to those who are struggling, they can be dangerous, often worsening disordered thoughts and behaviours in those already unwell or triggering an eating disorder in someone who is vulnerable. Weight loss medications can suppress appetite, but they don’t address the guilt, all-or-nothing thinking, or the belief that your worth depends on your weight – core issues in many eating disorders. Regaining weight after stopping the drug can trigger shame, self-blame and relapse into harmful behaviours like restriction or bingeing. Weight loss alone does not equal recovery, and without addressing the emotional relationship with food, these medications risk masking the problem, not solving it. We need a joined-up approach that prioritises both physical and mental health.” Is there a consensus? So, while GLP-1 medications are not a magic fix, they can be a meaningful part of a bigger picture when used appropriately and with proper medical oversight. They may help regulate appetite, improve blood sugar control and even support fertility. But every expert we spoke to agreed: they are not a standalone solution. Without the right nutritional intake, strength training, emotional support and education, these medications risk doing more harm than good, from muscle loss to mental health challenges to a worrying rebound effect once treatment stops. Crucially, weight loss isn’t always the same as health gain. Whether it’s addressing disordered eating, preserving muscle or restoring confidence, the message is clear: true wellbeing goes beyond the number on the scale. These jabs may be a helpful tool, but the real transformation happens when they’re paired with a compassionate, joined-up approach that supports body and mind. Further reading: All you need to know about diets What is the 5:2 veg diet? Healthy recipes 50 easy ways to lose weight All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
8 worrying facts about belly fat, and how to get rid of it
The battle of the bulge isn’t just a weight-loss issue – there are serious health implications if you’re carrying a bit extra round your middle
Losing belly fat has become one of the most talked about health goals on the internet. With hashtags like #bellyfat racking up over 4 billion views on TikTok, alongside ‘what I eat in a day’ videos and influencers sharing their experiences of Ozempic and Mounjaro – it’s not just a trend, but a cultural fixation. However, while the conversation used to focus on six-packs and “summer body goals”, it’s now shifting towards understanding what belly fat means for long-term health. And science has given us good reason to dig deeper into belly fat, beyond just the number on the scales, due to links with certain chronic health conditions. Next, discover 50 easy ways to lose weight, how to eat the right balance of protein and carbs, and see our healthy recipes for weight loss. What is belly fat? Belly fat comes in two forms: subcutaneous fat, that you can pinch just under the skin, and the more concerning visceral fat that lies deep inside the abdomen, that can wrap itself around vital organs. While subcutaneous fat plays a role in cushioning and insulating your body, visceral fat is metabolically active – meaning it releases hormones and inflammatory substances that can harm your health. You can’t always see it, and even slim people can have it. Waist measurements are commonly used to estimate visceral fat, with over 88cm for women and 102cm for men being concerning. Some also suggest that “apple shaped” bodies (a wider waistline) tend to have more visceral fat while “pear shaped” bodies (bigger hips and thighs) tend to carry more subcutaneous fat. But like everything, this isn’t always true and varies from person to person. What causes belly fat? Visceral fat can accumulate without you realising. While genetics play a small role, it’s mostly driven by lifestyle, diet, stress and hormones. A diet high in ultra-processed or high-sugar foods can spike insulin levels, encouraging fat to store deep in the abdomen. Having less muscle can also lower resting metabolism, which means your body burns fewer calories at rest. Over time, this can make it easier to store excess fat – including visceral fat around the organs. This is why strength training is so important as you age, it helps preserve and build muscle, keeping metabolism higher and prevents fat from accumulating around the organs. Other things can be responsible too, like chronic stress. “While we all experience stress occasionally, chronic stress can lead to sustained high levels of cortisol,” explains registered nutritionist Alice Haley. While chronically high cortisol levels are rare, studies have found that it may affect fat distribution in the body, causing fat to be stored centrally around the organs. Poor sleep that messes with hunger and stress hormones and hormonal imbalances may also impact fat storage, shifting it instead towards the midsection. How can belly fat harm your health? 1. Increased risk of heart disease Visceral fat doesn’t just hang out quietly, it secretes chemicals that can cause inflammation and damage blood vessels, increasing the risk of cardiovascular disease like heart attacks and strokes. It can also affect metabolic health, leading to insulin resistance and higher levels of “bad” LDL cholesterol, setting the stage for potential Type 2 diabetes, a major risk of heart disease. 2. Hormone disruption Belly fat, especially after menopause, can produce oestrogen-like hormones. This hormone can make cells in the breasts and womb divide more often, increasing the risk of cancer developing. This is why being overweight is the second biggest cause of cancer in the UK. 3. Worsening sleep apnoea Studies have found a strong link between excess belly fat and obstructive sleep apnoea (OSA), a condition where breathing repeatedly stops and starts during the night. Visceral fat can build up around the lungs and diaphragm, compressing airways and making it harder to breathe, particularly during sleep. 4. Fatty liver disease Non-alcoholic fatty liver disease (NAFLD) is the term for a range of conditions caused by a build-up of fat in the liver, often seen in obese individuals. Visceral fat and NAFLD are closely linked, due to the steady stream of free fatty acids that visceral fat releases into the bloodstream. 5. Linked to worsening mood and mental health We’ve already mentioned the link between elevated cortisol levels, insulin resistance and visceral fat, and these hormone disruptions are also linked to feelings of anxiety and fatigue. Plus, the pro-inflammatory chemicals (cytokines) that visceral fat releases can travel through the bloodstream and across to your brain. Chronic, low-grade inflammation has been linked to depression, anxiety and even brain fog. 6. Increased cancer risk As well as the oestrogen connection linked to breast cancer, being overweight and obese, including high visceral fat levels, has also been linked to 13 different types of cancer including bowel, pancreatic and ovarian. 7. Weakened immune system Your immune system is affected by obesity, Haley tells us, and this is down to the excess inflammation in your body. “Chronic inflammation may make the immune system less effective, leaving the body more vulnerable to infections. Conditions such as obesity, along with other chronic diseases and an unhealthy lifestyle, may impact immune function,” she explains. 8. Increased risk of diabetes Visceral fat is a major driver of Type 2 diabetes. The fatty acids and chemicals it releases makes it harder for cells to respond to insulin which helps move glucose out of the blood and into cells for energy. When insulin doesn’t work properly, your body needs more of it to manage your blood sugar levels. Over time, this can wear out the pancreas and lead to chronically high blood sugar levels – which is how Type 2 diabetes develops. How to get rid of visceral fat? Visceral fat is stubborn, but because it’s metabolically active, it responds well to lifestyle changes, sometimes even faster than the subcutaneous fat that lives just under your skin. Try: Prioritising whole foods: Cut back on UPFs and prioritise a balanced diet with protein, fibre and healthy fats to regulate blood sugar and hunger hormones. Exercise regularly: Aim for at least 150 minutes of moderate activity per week, whether it be cardio, strength training or even brisk walking. Limit alcohol: Cut back on alcohol, especially sugary or high-alcohol drinks, which can contribute to visceral fat gain. Managing stress: Avoid cortisol spikes by practising stress management techniques like yoga, meditation or deep breathing. So, why is belly fat so bad for you? In conclusion, belly fat is not just a cosmetic issue. The reason we’re talking about it more is because it IS a big deal – and because our lifestyles – and stress levels – are making it more common than ever before. The good news? It’s one of the most responsive types of fat to healthy changes. Strength training, more protein, better sleep and less stress can all help shift visceral fat – no need for endless cardio and crash diets. Always consult your GP before making major changes to your diet or exercise routine, especially if you have pre-existing health conditions. The NHS Better Health website has plenty of information and advice and tools to lose weight safely. Now try... What is the 5:2 diet? What is an intermittent fasting diet? All you need to know about keto What is the best exercise for weight loss? 10 ways to speed up your metabolism All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Science shows that food has an impact on our brain health and our mental and emotional wellbeing, but can it actually make us smarter?
Intelligence is often viewed as a fixed trait, largely determined by genetics. But there are things that can supposedly help it: learning a new language, playing an instrument, doing brain puzzles, reading more. But how about eating better? In fact, if ‘you are what you eat’, can you give yourself a brain boost through diet? While unfortunately there’s no magic ingredient to make you smarter, studies have found that there is a link between dietary choices and brain health, cognitive function and mental wellbeing. But can the food you eat truly impact your IQ or does it simply help your brain perform at its best? What does your brain feed on? Your brain is one of the most energy-hungry organs in the body, consuming around 20% of your daily calories. Just like a high-performance machine, it requires specific nutrients to fuel thinking, memory and problem solving. Your brain primarily runs on glucose, which it gets from complex carbohydrates found in things like wholegrains, fruit and vegetables which provide a steady release of energy. It also relies heavily on healthy fats. Omega-3s, specifically DHA (docosahexaenoic acid) are critical for brain health. “DHA makes up about 30% of the brain’s fatty acids and is essential for the formation of new brain cells and communication between them,” explains registered nutritionist Rebecca Taylor. “B vitamins are essential for the production of neurotransmitters, chemicals that transmit signals to the brain,” she adds. “Vitamin B6 is also involved in the production of your ‘happy hormones’ serotonin and dopamine, while B12 is crucial for the formation of something called myelin which helps nerve cells communicate efficiently.” Iron is another essential nutrient to help brain health as its essential in delivering oxygen to brain cells, which is crucial for cognitive function and energy levels. Rebecca also stresses the importance of correct iron intake in young children as it may “impair brain development, leading to poor concentration and learning difficulties”. Antioxidants are also key to brain health – things like vitamin E, flavonoids and polyphenols that help protect your brain from oxidative stress, which is linked to cognitive ageing. The 5 best brain foods There are so many great, healthy foods that can support good brain function. Rebecca recommends starting with her five favourites: Fatty fish Oily fish like salmon, mackerel and sardines are rich in omega-3 fatty acids, which support brain cell structure and neural communication, and may reduce neurodegenerative disease risks. Berries Berries, particularly blueberries, are packed with antioxidants and flavonoids that combat oxidative stress and promote brain plasticity, enhancing memory and cognitive performance. Nuts & seeds Things like walnuts, almonds and flaxseed provide healthy fats, antioxidants and vitamin E, protecting brain cells and potentially slowing cognitive decline. Leafy greens Green veggies like spinach, kale and broccoli are rich in folate and vitamin K, which support cognitive function and mood regulation. Wholegrains Oats, brown rice and quinoa provide that study glucose supply to the brain, promoting sustained focus and concentration throughout the day. This is also a good time to mention gut-healthy foods and the communication between our gut and our brain (known as the gut-brain axis). This connection is becoming increasingly important in research on brain health. “The gut is home to trillions of bacteria that play a role in digesting food and producing various chemicals that affect brain function, including neurotransmitters like serotonin,” Rebecca says. “Around 90% of serotonin is produced in the gut, so maintaining a healthy microbiome is key for mood regulation and cognitive health.” That’s why a diet rich in prebiotics (wholegrains, fruits and vegetables) and probiotics (yogurt, kefir and kimchi) may in turn enhance brain function and protect against cognitive decline. Eating regular meals throughout the day also ensures a steady supply of energy to the brain. That's why skipping meals or having irregular eating patterns can lead to blood sugar fluctuations which may impair concentration and cognitive function. Rebecca recommends small balanced snacks containing protein, healthy fats and fibre between meals that may help sustain energy levels and cognitive performance. These foods can muddle your thinking Just as some food sharpen your mind, regular consumption of certain foods can dull it. Diets high in processed foods, sugars and unhealthy fats can impair cognitive function, and even increase the risk of neurodegenerative diseases. “There is strong evidence that poor diet can contribute to cognitive decline later in life,” says Rebecca. “Diets high in saturated fats, refined sugars and processed foods are linked to an increased risk of developing cognitive disorders such as dementia and Alzheimer's disease. “These types of diets can promote inflammation, insulin resistance and oxidative stress – factors that contribute to brain ageing and cognitive decline.” Sugary drinks and snacks can cause blood sugar spikes and crashes which can lead to brain fog and difficulty focusing. Ultra-processed foods like fast food and certain packaged snacks that contain additives and preservatives can impair memory and cognition over time Trans fats found in fried foods, margarine and some baked goods may contribute to inflammation, and have been linked to cognitive decline Excessive alcohol consumption can interfere with neurotransmitters leading to impaired cognitive function and memory loss High-sodium foods can raise blood pressure and reduce blood flow to the brain Other ways to get an IQ boost While diet plays a crucial role in brain health, it's only one piece of the puzzle. Other lifestyle habits can significantly enhance cognitive function memory and problem solving skills. Regular physical activity is a great place to start as it increases blood flow to the brain, delivering oxygen and essential nutrients that help neurons function optimally. Aerobic exercises like running and swimming promote the release of something called brain-derived neurotrophic factor (BDNF), a protein that enhances learning and memory. Strength training and yoga have also been linked to better cognitive function by reducing stress and improving focus. According to the NHS we should be aiming for at least 150 minutes of moderate exercise per week including a mixture of cardio and strength training. Sleep is also essential for memory and problem solving as the brain processes and consolidates information during that downtime. Studies have found that chronic sleep deprivation is linked to slower reaction times and impaired decision making. If you can, try to limit screen time before bed and create a dark, quiet sleep environment that can help you get 7-9 hours of quality rest per night. Unsurprisingly mental stimulation like puzzles, reading, learning a new skill or engaging in challenging cognitive activities can help form new neural connections, and keep the brain sharp while improving problem-solving abilities and long-term memory. Stress management is important for a healthy brain long term. In fact, chronic stress has been shown to increase cortisol levels in the body which can shrink the hippocampus, the brain's memory centre over time. Try deep breathing exercises, mindfulness meditation and even spending time in nature to help regulate stress hormones and improve mental clarity. And finally, the best tip of all, and a great reason to spend more time with friends, is that social connection has been linked to strengthening cognitive resilience. Engaging in meaningful social interactions activates brain regions associated with thinking, problem solving and emotional regulation. Studies have shown that people with strong social networks have a lower risk of cognitive decline as they age, especially if these social interactions involve conversations, debate and group activities that can challenge the brain to process information quickly and critically. So while your diet can't actually make you smarter it does have a direct impact on brain performance, while eating too much of the wrong foods may significantly reduce focus, memory and learning ability. Instead, prioritising a nutrient-rich diet can significantly improve your brain function and cognitive resilience over time, paired with other brain boosting habits. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.