Taking a fiber supplement called PGX, derived from konjac root, before meals can absorb 50 times its weight in water, making you feel full and aiding weight loss.

Eating fiber activates your body's natural GLP-1 and PYY hormones, which slows gastric emptying and makes you feel full, similar to how Ozempic works.

Eating a high-protein breakfast makes it easier to reach your daily protein goals and is associated with an increase in lean body mass.

As a general rule, if a food product has a health claim on its label, you should probably avoid eating it.

Eating sugar and starch spikes the stress hormone cortisol, which is a fat-storing hormone that shuts down your cells' ability to burn calories.

Weight gain can be caused by factors beyond diet, including environmental toxins called obesogens, mold exposure, infections, and microbiome imbalances.

Use your hand for portion control: protein is your palm, vegetables are your fist, carbs are a cupped hand, and fat is your thumb.

A simple way to estimate your daily maintenance calories is to multiply your ideal body weight in pounds by 13.