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Women with hormonal condition <keyword id="20290460" type="General" weightage="100" keywordseo="PCOS" source="keywords">PCOS</keyword> could be at about 50% more risk of developing <keyword id="20066093" type="General" weightage="20" keywordseo="eating-disorders" source="keywords">eating disorders</keyword>, including bingeing, according to a new study. Affecting roughly one in eight to 10 women in their reproductive ages globally, polycystic ovarian syndrome (PCOS) is marked by higher-than-usual testosterone levels and related symptoms, including irregular menstrual cycles and excess body hair. The analysis is the first to confirm "an increased risk of specific eating disorders, including <keyword id="22729705" type="General" weightage="20" keywordseo="bulimia" source="keywords">bulimia</keyword> nervosa, commonly called bulimia, and binge eating disorder" among women affected by the hormonal condition, according to first author Laura Cooney, an associate professor at the University of Wisconsin, US. Bulimia is marked by episodes of binge-eating, followed by resorting to means to avoid weight gain, which can include induced vomiting, excessive exercising or fasting. Women having PCOS are known to be at a higher risk of experiencing <keyword id="19946458" type="General" weightage="20" keywordseo="metabolic-disorders" source="keywords">metabolic disorders</keyword>, such as diabetes, and <keyword id="22729706" type="General" weightage="20" keywordseo="reproductive-issues" source="keywords">reproductive issues</keyword>, including infertility. "Many women with PCOS experience weight stigma, and that can be detrimental to mental health generally, and contribute to disordered eating," Cooney said. For the study, published in The <keyword id="22729707" type="General" weightage="20" keywordseo="journal-of-clinical-endocrinology-and-metabolism" source="keywords">Journal of Clinical Endocrinology and Metabolism</keyword>, the authors looked at results from 20 cross-sectional studies across nine countries. Data from close to 29,000 women with PCOS and over 2.5 lakh women not having the condition were included in the analysis. "Individuals with PCOS had higher odds of any eating disorder, which persisted in studies where PCOS was diagnosed by Rotterdam criteria," the authors wrote. According to the Rotterdam criteria, women are diagnosed with PCOS when they have two of these three key features -- increased numbers of ovarian follicles containing immature eggs (called polycystic ovaries) seen on ultrasound, slightly higher levels of testosterone or related symptoms like excess body hair, and irregular or no menstrual periods. Looking at the body mass indices (<keyword id="20014829" type="General" weightage="20" keywordseo="BMI" source="keywords">BMI</keyword>) of women, the researchers found that both women with normal and those having a higher weight had a higher risk of disordered eating, suggesting that the risk of developing eating disorders did not depend on BMI. "Our findings emphasise the importance of screening women with PCOS for eating disorders before clinicians share any lifestyle advice," Cooney said. "The lifestyle modifications we often recommend for women with PCOS -- including physical activity, healthy diet and behaviour modifications -- could hinder the recovery process for eating disorders. Health care providers need to be vigilant about screening for eating disorders in this population," Cooney said.

Women with PCOS at higher risk developing disordered eating, study finds

Weight loss myths debunked: Facts you need to know

<ul class="summary-list"><li>Jeff Horton started drinking at the age of 12. He became dependent on alcohol in his early 20s.</li><li>He wasn't present for his son as he grew up since he could only think about his next drink.</li></ul>This as-told-to essay is based on a conversation with Jeff Horton, 50, a development operations manager from Richmond, Virginia. It has been edited for length and clarity.I wasn't present for my son, Joel, when he was growing up. He'd ask me if I wanted to go to the park. "No, let's stay home and watch TV," I'd always say. I'd sit in the chair with a beer in my hand — and keep going all afternoon, progressing to hard liquor like whisky. I'd often black out.I've been sober since 2021, thanks to a medicine that made my alcohol craving disappear, and I get to be present as a grandfather in a way I never was as a dad. <h2 id="d67e68fd-e0a3-49c6-a885-f014d13d8011">Alcohol has been a problem since I was a tween</h2><a target="_blank" class="" href="https://www.businessinsider.com/guides/health/conditions-symptoms/signs-of-alcoholism">Alcohol was a problem </a>for me from the age of 12. When I was in fifth grade, I felt like I didn't fit in. But I eventually found my group in the kids who hung out at the back of the school and smoked cigarettes.It wasn't long before I had my first taste of beer. Then it was whiskey, vodka, and gin — anything we could get our hands on as young teens. We'd stand outside the liquor store and ask an adult to buy bottles for us. Or the store owners would just sell it to us.In high school, I'd drink at parties and friends' houses. My parents found out and would ground me. But I'd find a way to drink in secret in my room.At 18, they told me to either get out of the house or go to rehab. <a target="_blank" class="" href="https://www.businessinsider.com/drew-barrymore-teen-drug-rehab-center-mothers-day-2023-5">They paid for a rehab center</a> in Florida. I had one relapse but stayed sober for over four years.<h2 id="135ac0e4-f076-4b38-91d2-83c663dbdf6a">I was an obnoxious person</h2>Then, in the mid-90s, one of my friends died from a heart attack. He was in his 20s. I went to his funeral and met up with my old friends that I used to drink with. I couldn't resist the temptation and fell back into bad habits.I married my wife, Suzanna, in 2002. She meant everything to me. But on our <a target="_blank" class="" href="https://www.businessinsider.com/why-you-should-go-on-honeymoon-before-getting-engaged-2024-1">honeymoon in Jamaica</a>, I got completely blitzed. I had to be carried off to my room. She was embarrassed.I caused a lot of scenes. We'd go to parties where I'd get drunk, flirt with other women, and say inappropriate things. I was an obnoxious, horrible husband who'd yell at Suzanna and then blackout. The next morning, I couldn't remember a thing.Things got progressively worse. I started drinking during my workday. The pandemic meant I was working from home, which made it harder. <a target="_blank" class="" href="https://www.businessinsider.com/how-to-make-own-alcohol-at-home-cocktail-recipes">I brewed my own beer</a> in the basement, where I'd hang out on my own.In early 2021, our marriage was so rocky that we decided to get divorced. We each spent $10,000 on lawyers, but somehow, Suzanna, now 51, forgave me. We worked hard on our marriage and called off the divorce.<div type="image" title="A middle-aged man on a dock holding up a fish he just caught." height="2268" width="3024" msid="115344596" hostid="261" sizebytes="501158"></div>That summer, I blacked out once again. It frightened me so much that I knew I had to get ahold of myself. I was on the verge of losing my job or dying. I'm 5ft 11in and weighed 260 pounds. I'd be drenched in sweat doing simple tasks like picking up leaves. My blood pressure and cholesterol levels were dangerously high. I talked to HR and the CEO of my company. I'd worked there for 30 years, and they care about me. I asked if I could take a monthlong leave to go to rehab. They told me to get better and come back when I was ready. So, I detoxed at a 30-day residential program at Mount Sinai Wellness Center in Dahlonega, Georgia. I had group sessions and individual counseling. I picked up the tools to stay sober.<h2 id="045f0686-5bd3-4e35-ae7f-80ae21e2ca07">I no longer crave alcohol</h2>Still, I knew I needed ongoing support. In August 2021, <a target="_blank" class="" href="https://www.vivitrol.com/alcohol-dependence?utm_medium=cpc&amp;utm_source=google&amp;utm_campaign=2022+Branded&amp;utm_term=vivitrol_exact&amp;utm_content=Brand+-+Exact&amp;gclsrc=aw.ds&amp;&amp;gclsrc=aw.ds">the doctors prescribed me Vivitrol</a>, a medication that helps reduce alcohol dependence. They explained how it affects the opioid pathways to the brain, so you don't get that "buzz" from drinking.It made me not want to drink at all. It lost its appeal because it didn't have the same effect on me. I told Suzanna to get rid of my distilling equipment in the basement.I have monthly intramuscular shots at a local pharmacy. They inject the extended-release drug between my buttocks and hips.The benefits have changed my life. I have no inclination to drink, and <a target="_blank" href="https://www.businessinsider.com/how-calorie-counting-helped-me-improve-my-relationship-with-food-2019-9">the calories I've saved </a>have helped me lose 70 pounds. It's turned my metabolism around. I was a 44-inch waist, and now I'm a 34. I've gone from an XXL to a large. I've got more energy for my favorite sport, fishing.Suzanna and Joel, 32, are proud of me. Joel's wife, Harley, gave birth to our beautiful grandchild, Nora, two years ago. Thank God she has never seen me drunk — and she never will. People tell me I'm a great, hands-on granddad. I'm very happy to play with Nora for hours.I feel like I'm making up for the time I didn't spend with Joel when he was young. I treasure every moment.Do you have an interesting story to share with Business Insider about making a life change? Please send details to <a target="_blank" href="mailto:jridley@insider.com">jridley@businessinsider.com</a>

I got sober thanks to a monthly shot of a drug that helps stop my craving for alcohol. I lost 70 pounds in the process.

<ul class="summary-list"><li>Supplements marketed to improve longevity are booming.</li><li>But longevity doctors say, actually, less is more when it comes to flashy supplements.</li></ul>Renew your mitochondria. Rejuvenate your cells. Bring back that youthful muscle strength. Improve your fertility.Over the past several years, a plethora of <a target="_blank" class="" href="https://www.businessinsider.com/nestle-and-loreal-are-betting-on-urolithin-a-longevity-supplement-2024-10">new supplements</a> have emerged on the scene, promising to boost human longevity and preserve youthfulness. Now, longevity doctors are scrambling to get people to slow down."In our clinic, we are de-prescribing," Dr. Andrea Maier, a leading longevity doctor who runs both a private and a public longevity clinic in Singapore, told Business Insider. "We first have to diagnose what's wrong, what somebody needs, and that might differ."Maier, also a professor of medicine and functional aging at the National University of Singapore, is one of several longevity medicine doctors who told BI that they are recommending patients <a target="_blank" class="" href="https://www.businessinsider.com/supplement-expert-doesnt-take-supplements-eats-vegan-2023-11">stop taking many of the supplements</a> they have learned about online."People think that more helps more, and it's not the case," Dr. Evelyne Bischof, who practices longevity medicine in China, Switzerland, and Israel, told BI. "There are interactions, there are side effects."Bischof and other longevity medicine practitioners say the trend toward overdoing it has been supercharged in recent years by more aggressive and flashy online marketing of longevity supplements. Ads on Facebook, books by longevity influencers, along with <a target="_blank" class="" href="https://www.businessinsider.com/equinox-40000-membership-optimize-longevity-health-years-2024-5">gyms</a> and <a target="_blank" class="" href="https://www.businessinsider.com/rich-people-obsessed-longevity-luxury-hotels-iv-drips-mri-scans-2024-10">resorts</a> are touting antiaging fixes.According to a recent <a target="_blank" href="https://www.mckinsey.com/industries/consumer-packaged-goods/our-insights/the-trends-defining-the-1-point-8-trillion-dollar-global-wellness-market-in-2024">McKinsey survey</a>, demand for healthy aging products is soaring; 70% of American consumers across all age groups are spending more in this category than they used to post-pandemic.Doctors like Maier and Bischof say supplements can slowly build up to dangerous health issues, impacting vital organs like the kidneys and the liver or interacting with other drugs and supplements in toxic combinations.Increasingly, they are seeing concerning results from blood, urine, and other tests on patients who take many different products.<h2 id="ac30069c-c621-4f87-835b-6cece95b1fb0">Overdoing supplements can hurt your health</h2><div type="image" title="hand with lots of different supplements in it" height="3449" width="5142" msid="115111811" hostid="261" sizebytes="403768"></div>In the past, patients typically hadn't invested in healthy aging supplements on their own. They would learn about them for the first time from their <a target="_blank" href="https://www.businessinsider.com/what-is-a-longevity-clinic-executive-physical-2024-5">longevity medicine</a> doctor, said Bischof, who serves patients at hospitals in Shanghai and Tel Aviv, as well as in her own VIP concierge longevity medicine business.Things have shifted since the pandemic. In the public clinic where she works in Israel, she estimates that 20% of patients come in with a laundry list of longevity supplements in their regimen, most of them too highly dosed."Five years ago, it was really the opposite," Bischof said. "It was trying to convince a patient to actually take a supplement — besides the vitamins."In her practice, she has seen through clinical testing how supplements can build up in vital organs. One 40-year-old patient who "really overdid" his longevity supplement doses had a biological age four years older than his actual age, as measured by his blood. He also had suboptimal kidney function.He didn't want to quit taking the pills (Bischof did not name the products), but his subsequent blood tests were only looking worse and worse, and his biological age kept creeping up.Eventually, Bischof was able to convince the patient to stop taking his longevity supplements. "And, of course, the <a target="_blank" href="https://www.businessinsider.com/what-is-biological-age-is-reverse-aging-possible-2023-2">biological age</a> reversed," she said.Others have noticed the same trend.Pharmacologist Myriam Merarchi, founder and CEO of the Swiss fertility and biological age testing company Beyond Genomix, sees a lot of "biohackers" wanting to test their telomeres, since telomere health is tightly correlated with aging. The ones with a "suitcase" full of supplements tend to have horrible results."You take 50 pills a day that are interfering with every metabolic pathway of your cells," Merarchi said. "Of course!"<h2 id="df59810c-9839-43c6-9998-cedfc378ce6a">The interactions doctors worry about</h2><div type="image" title="Maier with a dog on the couch" height="1772" width="1181" msid="115111809" hostid="261" sizebytes="156708"></div>Longevity supplements are a booming market. Popular new products touted on TikTok and Instagram include <a target="_blank" href="https://www.businessinsider.com/what-is-nad-longevity-supplement-hollywood-uses-prevent-aging-2024-7">NAD boosters</a> (a popular antiaging supplement among the Hollywood elite), <a target="_blank" href="https://www.businessinsider.com/nestle-and-loreal-are-betting-on-urolithin-a-longevity-supplement-2024-10">urolithin A</a> (ostensibly boosts cellular health, improves muscle strength, and slows aging), and coenzyme Q10 (a popular antioxidant for fertility and aging).Doctors are also seeing a lot of alpha-ketoglutarate (AKG). The compound, being <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/37217632/">studied clinically</a> as a potential antiaging supplement, is one of the main ingredients in a new $49 "Longevity Mix" sold by tech biohacker Bryan Johnson.Dietician Naras Lapsys, chief clinical officer at Chi Longevity, a private clinic in Singapore, says many people are piling these newer pills on top of older, popular longevity supplements. That could be resveratrol (used for heart health) or spermidine (touted as being good for rejuvenating cells)."If you're taking a longevity supplement, there's no evidence to suggest at all taking one is good and therefore two is even better and three is even better again," Lapsys said. "A good starting point is to strip down to a lesser number and start measuring."Someone who's dehydrated regularly might want to think twice before taking a supplement like NMN, which can <a target="_blank" href="https://www.biorxiv.org/content/10.1101/2024.04.09.588624v1.full.pdf">build up in the kidneys</a> and cause inflammation. CoQ10 can make blood thinners less effective, and resveratrol might <a target="_blank" href="https://www.mskcc.org/cancer-care/integrative-medicine/herbs/resveratrol">help hormonal cancers</a> like breast cancer thrive and proliferate."If you are just taking supplements because a book has told you or an influencer has told you, if we think about levels of evidence, that sits pretty low," Lapsys said. "Test, don't guess."<h2 id="5a439981-0ef7-46e4-98d0-bdda1f648469">Experts recommend a personalized, data-driven approach</h2>All of this is deeply personal. One patient might benefit from getting more calcium, while another could benefit from ditching their B vitamins."I understand that not everybody can get a doctor," Bischof said. "We're trying to say, just educate yourself on what could be the side effect and how — a little bit — to track it."For patients who are excited about longevity supplements, Bischof recommends cycling them, taking one for a few months, and then pausing instead of taking them continuously throughout the year.When you are taking a new kind of longevity supplement, you should keep tabs on how it is affecting your health in specific ways. Is your <a target="_blank" href="https://www.businessinsider.com/vo2-max-explained-what-is-good-how-improve-2024-3">VO2 max</a> improving? Do you have fewer colds during flu season than you used to? These are the kinds of simple check-ins that can help determine if a supplement is doing something for you."Have at least one marker that you can follow, an objective marker, to make sure that it's actually helping you," Bischof said. "Do not take something where you think it might help. You need to have an objective measure that will confirm that it works for you at this dose, at this frequency, at this age, in your current situation."

Longevity doctors are scrambling to get patients to stop taking flashy, expensive supplements

<ul class="summary-list"><li>Omada Health's booming weight loss program could push the startup closer to a public market debut.</li><li>The startup says care for GLP-1 patients has become its most popular front door for new customers.</li></ul>Last spring, diabetes startup Omada Health said it wanted to <a target="_blank" class="" href="https://www.businessinsider.com/omada-strategy-weight-loss-drugs-semaglutide-ozempic-2023-5">help employers manage patients taking a blockbuster new class of weight-loss drugs</a>.A year later, that business has taken off.Omada Health's metabolic health program has now become the entry point for most new employers considering contracts with Omada Health, Duffy said."The inbound that we get from benefits buyers, the first question is, tell me more about the GLP-1 care track. And that's the thing that turns into the other conversations," Duffy said.Weight loss is now at the forefront of their pitches to employers "even if we don't necessarily want it to be," Duffy said, "because it's the thing. There's such a focus on metabolic care for obesity, and then they're like, oh cool, you guys also do diabetes and hypertension."Launched in 2011, Omada provides virtual care for diabetes, hypertension, musculoskeletal care, and diabetes prevention, alongside obesity, to employers, health plans, and even health systems. The startup is now looking ahead to an IPO, having <a target="_blank" href="https://www.businessinsider.com/exclusive-omada-health-confidentially-filed-s1-ipo-public-2024-10">filed its S-1 this summer</a>, Business Insider first reported in October. Omada previously declined to comment on its IPO plans.But as weight loss pushes Omada closer to a public market debut, Duffy said those contracts with employers haven't looked like what he expected.The startup had initially envisioned that employers would use Omada as a gatekeeper, choosing to pay for buzzy GLP-1 drugs only after a patient had already tried Omada's program, or cutting off the drug coverage after a year and using Omada to help patients maintain their weight loss.But most employers haven't chosen those routes, Duffy said."That's not a common voice. The majority of [our customers] — I actually don't know the reason, but I think it's much simpler — they're choosing to cover the drugs with lifestyle support alongside," Duffy said.<h2 id="d2408f5d-2923-4e91-b037-e2b5136c8d9c">The fraught market for Ozempic</h2>While dozens of healthtech companies, from <a target="_blank" class="" href="https://www.businessinsider.com/weightwatchers-ceo-out-ozempic-weight-loss-drugs-2024-9">WeightWatchers</a> to <a target="_blank" class="" href="https://www.businessinsider.com/ro-weight-loss-program-insurance-delays-wegovy-shortage-2023-6">Ro,</a> have rushed to build online programs to prescribe Ozempic and Wegovy, as well as <a target="_blank" class="" href="https://www.businessinsider.com/hims-and-hers-cheap-weight-loss-drugs-stock-soaring-2024-5">compounded versions of the weight-loss drugs</a>, Omada doesn't prescribe GLP-1s itself. Instead, the startup set out to help patients taking GLP-1s — which began as a class of diabetes drugs — make changes to their diet and exercise.When Duffy <a target="_blank" href="https://www.businessinsider.com/omada-strategy-weight-loss-drugs-semaglutide-ozempic-2023-5">told Business Insider about these plans in May 2023</a>, the startup was confronting a rising tide of employers panicking about the costs of the expensive drugs. The prescriptions typically cost between $8,000 and $10,000 per patient per year, <a target="_blank" href="https://www.wtwco.com/en-us/insights/2024/07/8-employer-considerations-about-glp-1-drugs">according to WTW</a>, formerly Willis Towers Watson. The firm said GLP-1 drugs for obesity account for about 10% of all pharmacy spending.Those cost concerns haven't abated. Most companies still don't cover GLP-1 prescriptions for weight loss, though <a target="_blank" href="https://www.cnn.com/2024/10/09/business/weight-loss-drugs-glp-1-wegovy-employer/index.html#:~:text=More%20employers%20may%20start%20covering,obesity%20drugs%2C%20such%20as%20Wegovy.&amp;text=Still%2C%20more%20than%20a%20quarter,a%20human%20resources%20consulting%20firm.">more pay for the drugs now</a> than in previous years. Employers expect their healthcare costs <a target="_blank" href="https://www.hrdive.com/news/weight-loss-drugs-fuel-large-employer-healthcare-cost-concerns-2025/724977/">to increase by about 8%</a> in 2025, largely due to the explosion of GLP-1s.But Duffy said only a small fraction of Omada's total contracts have imposed strict limits on GLP-1 coverage with Omada as a gatekeeper."In the narrow network world, there's a subcategory of enterprise GLP companies who just make it so that their employees can only get GLP with our conditions. You typically get less GLP usage there because you're introducing a friction point," he said.<div type="image" title="Two boxes of semaglutide under the trade names of Ozempic and Wegovy." height="3533" width="5300" msid="114728141" hostid="261" sizebytes="423802"></div>GLP-1s already come with plenty of friction points for patients. For the past two years, the drugs were in short supply, making it difficult for any patients to get their hands on the drugs, especially without a diabetes diagnosis. Those shortages are reportedly easing, with the FDA removing GLP-1 ingredient tirzepatide from <a target="_blank" href="https://dps.fda.gov/drugshortages/resolved/tirzepatide-injection">its shortage list</a> earlier this month, but many pharmacies are <a target="_blank" href="https://www.npr.org/sections/shots-health-news/2024/09/06/g-s1-21139/ozempic-wegovy-shortages">still dealing with empty shelves</a>.And GLP-1s can also produce plenty of side effects, which, in combination with their high costs and shortages, prompts most patients to <a target="_blank" href="https://www.nbcnews.com/health/long-people-stay-ozempic-stop-2-years-analysis-shows-rcna161216">stop taking the drugs</a> within the same year. That's a problem, since clinical data has shown that the majority of patients <a target="_blank" href="https://www.medpagetoday.com/special-reports/exclusives/112138">regain most of the weight</a> they lost on a GLP-1 after they stop taking it.Omada previously said it wanted to <a target="_blank" class="" href="https://www.businessinsider.com/omada-strategy-weight-loss-drugs-semaglutide-ozempic-2023-5">help patients keep the weight off after stopping their GLP-1 usage</a>. The company said it isn't yet ready to share any findings on how effective those efforts have been.Going forward, Duffy said Omada is continuing to refine its metabolic health strategy as the business grows. He said the startup is also looking to partner with <a target="_blank" class="" href="https://resourcecenter.omadahealth.com/omada-resources/omada-health-partners-with-intermountain-healthcare-and-castell-to-establish-integrated-virtual-care-option-for-diabetes-management-and-prevention">more health systems</a> to provide Omada's virtual solutions for conditions like diabetes and obesity to health systems' patients.

Weight loss care is leading IPO-hopeful Omada Health's latest growth surge as Ozempic boom continues

<ul class="summary-list"><li><keyword id="22003702" type="General" weightage="20" keywordseo="urolithin-a" source="keywords">Urolithin A</keyword> supplements are gaining popularity with longevity investors and influencers.</li><li>Studies suggest the plant compound may recharge old cells, boost muscle, and fortify immune health.</li></ul>In late September, a select group of people gathered in Gstaad, a posh ski town in the Swiss Alps, for the fifth annual <a target="_blank" class="" href="https://www.businessinsider.com/longevity-investments-ultra-rich-are-making-supplements-devices-2024-10">Longevity Investors Conference</a>. Researchers and founders demoed new products, while venture capitalists and CEOs scouted out fresh partnerships. Would-be investors were largely looking for short-term wins, not far-off moonshots. They want products that can realistically be used in the next several years, like at-home red light therapy panels and scaleable blood tests that can <a target="_blank" href="https://www.businessinsider.com/what-is-the-maximum-age-of-humans-115-or-older-2023-3">measure aging</a>. This year, the conversation quickly turned to the <a target="_blank" href="https://www.businessinsider.com/5-supplements-for-longevity-and-anti-aging-expert-recommendations-2023-12">supplement</a> du jour, the compound that has drawn investment from both Nestlé and L'Oréal: Urolithin A. Derived from an antioxidant found most abundantly in pomegranates, it is what gastroenterologists call a "postbiotic" — something our guts produce in small amounts after digesting foods, including berries, <a target="_blank" href="https://www.businessinsider.com/blue-zones-expert-shares-cheap-longevity-supplements-beans-walnuts-2024-5">walnuts</a>, and pecans, which contain bioactive compounds called ellagitannins. Recent <a target="_blank" href="https://www.sciencedirect.com/science/article/pii/S1568163724002241/">studies</a> suggest few of us (40% at best) have the microbiome to produce good amounts of urolithin A from our diet. Short-term studies have found that urolithin A supplements can help worms live longer, mice run longer, and humans get stronger. There's also reason to believe that topical creams and serums could do something similar for your skin, increasing firmness and bringing back some youthful elasticity. This is a saturated market. There's no shortage of supplement companies putting out their own compounds and conducting studies, vying for the attention of deep-pocketed investors. Urolithin A — in particular, the supplement company <keyword id="19895626" type="General" weightage="20" keywordseo="timeline" source="keywords">Timeline</keyword>, which is exclusively focused on an expensive and patented form of this compound — is rising above the fray. The company's magic sauce combines smart branding, enticing data from well-controlled clinical trials, and the fact that this compound has proven effective in a full spectrum of products, from skincare to smoothie powder. Timeline's research has also opened new avenues to developing antiaging <a target="_blank" class="" href="https://www.vandria.com/press-release-21082024/">pharmaceutical drugs</a>. <h2>Discovering a compound with huge business potential</h2> <div type="image" title="timeline supplements" height="2800" width="2100" msid="114595250" hostid="261"></div>Urolithin A is a promising antiaging compound because it promotes "mitophagy," a cleanup process that keeps our cells healthy and youthful. It refreshes our mitochondria, which kicks cells into action. Timeline cofounder and president Chris Rinsch went all in on urolithin A back in the early 2000s. Rinsch, a molecular biologist and former biotech VC, was impressed by early lab research that showed pomegranates' effect on cell rejuvenation. He had an educated hunch that this postbiotic could have huge potential as a wellness product. Starting in 2008, Rinch's supplement company, Amazentis, funded over a dozen <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/?term=Rinsch%20C&amp;sort=date&amp;page=2">studies</a> on urolithin A, including some relatively large, placebo-controlled trials in people — a rarity in supplement research. "The intention was to really bring the rigor of science coming from the biotech industry to the nutrition space because we felt there could be some really important innovations, particularly in this field of longevity," Rinsch told Business Insider. Right away, in-house and independent researchers were impressed with the nutraceutical effects. "It was a dream compound to work on," Johan Auwerx, one of the first independent consultants who worked with Amazentis on urolithin A, said. Auwerx, now a consultant for Timeline (and a few drug companies), is an academic research scientist who studies metabolism and mitochondria. He's worked on industry-disrupting antiaging supplements before, including once-buzzy resveratrol and <a target="_blank" href="https://www.businessinsider.com/what-is-nad-longevity-supplement-hollywood-uses-prevent-aging-2024-7">NAD+ boosters</a>, the hot new supplement that elite biohackers and celebrities are taking for longevity. He found evidence that urolithin A could not only extend life and improve fitness in animal models but also improve strength in adults from age 40 to 90. That is unusual because what works in animals rarely translates so seamlessly to humans. It was enough to run with. In early 2020, Rinsch launched the supplement brand Timeline at <a target="_blank" href="https://www.businesswire.com/news/home/20200123005820/en/Amazentis-Announces-the-Launch-of-Timeline%E2%84%A2-Cellular-Nutrition-at-the-World-Economic-Forum-in-Davos">Davos</a>. The company started out with a powder supplement meant to be eaten in yogurt and smoothies. Timeline has since added oral capsules (around $100 for a one-month supply), face creams ($250 for a bottle of day cream), and a serum ($280 per bottle). Rinsch said the company's sales were up 100% last year. They are projected to double again by the end of 2024. <div type="image" title="Dr. Mark Hyman speaking into a microphone." height="683" width="1024" msid="114595261" hostid="261"></div><h2>Longevity researchers, while quietly impressed, urge caution</h2>A lot of Timeline's success can be attributed to marketing. It has become a favorite of longevity influencers with huge followings in the US; Timeline partners with stars including Bulletproof Coffee founder Dave Asprey, longevity guru Dr. <keyword id="23762392" type="General" weightage="20" keywordseo="mark-hyman" source="keywords">Mark Hyman</keyword>, and Gwyneth Paltrow's functional medicine coach, <keyword id="23762391" type="General" weightage="20" keywordseo="will-cole" source="keywords">Will Cole</keyword>. Urolithin A has also captured the attention of longevity researchers, who are typically more skeptical about products promising to make you young again. Timeline was on the agenda at this year's ARDD, an annual <a target="_blank" href="https://www.businessinsider.com/longevity-experts-eat-nordic-meals-salad-sourdough-moderation-2024-9">longevity research conference</a> held in Copenhagen in August. Dr. Dominic Denk, a cancer researcher at Frankfurt University Hospital in Germany, told Business Insider on the sidelines of ARDD that he believes "pretty much all dietary supplements don't work." Urolithin A surprised him, though. He studied how urolithin A impacted cancer treatments in mice and was so impressed by the positive results that he did a follow-up study, testing its impacts on aging in healthy people. "People just tell me they feel more sharp, more refreshed, less out of breath," Denk said. Pretty soon, he started taking Timeline himself in a bid to keep his muscles healthy and strong and avoid some of the chronic inflammation that is a hallmark of so many age-related diseases and illnesses, from cancer to the flu. He cautioned that he "wouldn't recommend people throughout all continents just take the stuff." Human studies of Timeline's urolithin A have been conducted on wealthy, white populations, chiefly in Switzerland, so we don't know for sure how effective this would be for everyone. Most of the trials have only lasted for a few months. The lack of long-term data makes some researchers less certain about the true benefits of this buzzy supplement. Andrea <keyword id="23762393" type="General" weightage="20" keywordseo="maier" source="keywords">Maier</keyword>, a leading longevity supplement researcher and doctor who has no affiliation with Timeline, said it's not clear what dose of urolithin A is best, for how long, or what the long-term effects, negative and positive, might include. Even though she thinks the supplement might hold promise for antiaging and is "quite safe," she'd like to see more research. "We cannot really say much," Maier, who is a professor at the National University of Singapore, and who also runs two longevity clinics, said. "For me, not ready for prime time, neither for clinical practice nor really consumer use." Auwerx doesn't take Timeline supplements and agrees more research is needed, but he said he could imagine trying them if he were <a target="_blank" href="https://www.businessinsider.com/longevity-experts-use-walking-test-to-measure-biological-age-2024-9">older and not as strong</a> or sharp as he is now. <h2>Why are skincare and food giants interested in this compound?</h2> <div type="image" title="woman putting on serum" height="3087" width="4631" msid="114595255" hostid="261"></div>It's an unusual business model for a supplement company to focus on only one compound, but Timeline has investments from Nestlé and L'Oréal, the biggest food and cosmetics brands in the world. Both are looking to build out their product lines for the growing set of longevity-seekers poised to spend big in the coming years, hoping to improve their health and prevent the declines that often come with old age. Auwerx said that speaks to the rare versatility of this supplement. "I'm telling you, every tissue where mitochondria are important, you could see a use for urolithin," Auwerx said. "But it should be tested." Correction — October 25, 2024: An earlier version of this story misstated Chris Rinsch's current title at Timeline. Since 2023, he has been the cofounder and president. He was formerly the founding CEO.

Nestlé and L'Oréal are betting on a longevity supplement made from pomegranate juice

<ul class="summary-list"><li>Ketones are an energy source the brain can use in place of sugar.</li><li>Scientists are testing whether ketone ester drinks may improve human longevity.</li></ul>It's not a fountain of youth, but it may be a tiny sip of it.Scientists at the Buck Institute for Research on Aging in northern California are preparing to study whether a twice-a-day tropical-flavored shot could boost human longevity. The idea is that older people who drink <a target="_blank" href="https://www.businessinsider.com/ketones-fuel-athletic-performance-sports-2017-11">ketone esters</a> — supplements designed to help the body run on ketones instead of sugar — might be able to gain some renewed pep in their step.<a target="_blank" class="" href="https://www.businessinsider.com/guides/health/diet-nutrition/keto-diet">Ketones</a> already have a lot of street cred with Silicon Valley biohackers, who celebrate them as the body's "preferred" energy source because they're what our bodies use for fuel when we're fasting or when we don't have enough <a target="_blank" class="" href="https://www.businessinsider.com/glucose-monitors-over-the-counter-track-blood-sugar-health-fitness-2024-8">glucose</a> circulating to keep all of our organs humming along."Actually, they're the preferred backup," Brianna Stubbs, the director of translational science at the Buck Institute, told Business Insider.Ketones are what our body generally burns when it doesn't have enough carbs at the ready. "Whenever there are ketones in the blood, the body will use that as energy in preference to sugar," she said.When ketones are coursing through a person's bloodstream, they're said to be "in ketosis" because ketones — and not glucose — are providing the fuel for their cells. Ketosis is a tool that evolved to protect our brains and bodies from damage during periods of famine. Scientists think this natural ketone metabolism safety switch we've developed could also be harnessed for healthy aging, because a number of organs, including the brain, become less efficient at using sugar for fuel as we age.The nationwide study that Stubbs and her mentor, Dr. John Newman, are launching will aim to measure whether older people drinking ketone shots become less frail, with better <a target="_blank" href="https://businessinsider.com/longevity-experts-use-walking-test-to-measure-biological-age-2024-9">walking scores</a>, or experience improvements in energy, cognition, or mood.<h2 id="1ee8bb80-d6a7-4d69-a0fe-253b34f64173">Ketone drinks are not ketogenic diets in a bottle</h2><div type="image" title="ketone drink" height="1600" width="1600" msid="113915173" hostid="261" sizebytes="44236"></div><a target="_blank" href="https://www.businessinsider.com/intermittent-fasting-benefits-and-risks-for-longevity-weight-loss-cancer-2024-4">Fasting</a>, low-carb, high-fat diets like <a target="_blank" class="" href="https://www.businessinsider.com/how-to-keto-what-is-ketosis-keto-diet-explained-2018-8">keto</a>, and drinking ketone esters can all prompt ketones to circulate in a person's blood. But they don't get to that end result in the same way.Ketone ester drinks don't require the liver to convert fat into ketones, which is what happens with fasting and the keto diet. Instead, they deliver ketones straight to the stomach and the liver, where they are processed and pushed out into the bloodstream."If you were wanting to lose weight, you want to be burning your own fat and turning it into ketones," Stubbs said. Ketone drinks don't do that. "You have not burned your own fat to make those ketones. It's not a shortcut."For several years, scientists thought ketone drinks might be good for athletic performance, taken as a pre-race drink. Even the <a target="_blank" class="" href="https://www.buckinstitute.org/blog/ketone-bodies-likely-good-for-aging-and-maybe-for-the-military-too/">US military invested</a> in the idea. But more recently, Stubbs and other athletes have coalesced around the idea that ketone esters are better tools for athletic recovery.That's how the former Olympic rower uses them. Stubbs recently completed a six-day, 380-kilometer ultramarathon through the craggy mountains of Wales. During her rest stops, she drank ketone esters alongside carbs and protein. She hopes this strategy helps her body recover after hard workouts, maintaining muscle and vigor.<div type="image" title="triathlon swim swimming" height="1335" width="2000" msid="113915175" hostid="261" sizebytes="121272"></div>Because older people already have more trouble using sugar, there's also some hope that ketone esters might be good for helping their bodies maintain strength, potentially reducing inflammation, boosting mood, and improving cognitive function. But that all remains to be seen.Independent fasting and ketosis expert Mark Mattson, former head of the National Institute on Aging's neuroscience lab, said the study is "worth trying.""There is some rationale for why it might help, and it's very safe," he told Business Insider.Mattson's excited to see what kind of effect these drinkable ketones might have on aging brains in particular, since they are more susceptible to cognitive impairment and diseases like Parkinson's.But he also says getting into ketosis through other techniques like intermittent fasting has extra benefits for the body and the brain that shouldn't be discounted.In an initial pilot study Stubbs recently completed at the Buck, ketone drinks appeared safe for adults over 65 when <a target="_blank" href="https://www.medrxiv.org/content/10.1101/2024.04.16.24305925v1">tested</a> during a four-month period. The most common complaints were nausea and upset stomachs, which are common issues with ketosis, even when achieved through fasting or low-carb diets.The new, bigger trial will be a five-month study of 180 adults over 65 years old in California, Connecticut, and Ohio, testing whether ketone esters might help with frailty. Recruitment starts in November.In order to test whether a ketone drink might actually be helpful for aging, Stubbs is aiming to recruit "people who would probably self-describe as slowing down," she said. Maybe these days, walking two blocks is more of a challenge for them than it used to be.Results from the study won't likely be available until 2028, Stubbs said. Assuming positive outcomes eventually surface, she imagines a future in which an older adult who's losing muscle and starting to experience cognitive decline might have a ketone drink every morning and night. But she also says that any eventual geriatric recommendation for ketone esters isn't likely to be one-size-fits-all."If I had my super fit, healthy 90-year-old who took one statin and that was it, and she had no other problems and everything was functioning fine for her, I'd be like, 'Well, you're just adding something else in there that maybe you don't need,'" Stubbs said.

Scientists are testing a keto cocktail for longevity and vigor — without the high-fat diet 

<ul class="summary-list"><li>Fasting may lead to better blood sugar control and more fat loss, suggests a study on metabolic syndrome.</li><li>Evidence indicates that intermittent fasting helps you eat less without cutting calories.</li></ul>Eating all your meals and snacks in an eight- to 10-hour window each day may help you to lose weight and improve your blood sugar control, new research suggests.The findings, published September 30 in <a target="_blank" class="" href="https://www.acpjournals.org/doi/10.7326/M24-0859 ">Annals of Internal Medicine</a>, add to a growing school of evidence that intermittent fasting has promising health benefits, particularly for people who want to tackle their metabolic health.<a target="_blank" class="" href="https://www.businessinsider.com/intermittent-fasting-benefits-and-risks-for-longevity-weight-loss-cancer-2024-4">Intermittent fasting</a> is a hugely popular diet, often touted by celebrities, longevity influencers, and C-suite executives. The idea is that it's not just about what you eat, but when. Adherents limit all of their food intake to a specific window of time each day, which varies based on which style of fasting they follow.In the new study, people who fasted for three months lost more weight than those who didn't, and ate fewer calories without specifically trying to.Here's more detail:<h2 id="5e9cea79-ff4c-41d7-a500-5569ad7572e6">The study, explained</h2>A research team from the University of California San Diego School of Medicine and The Salk Institute wanted to test whether fasting could help people with <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/diet-nutrition/metabolic-syndrome-diet">metabolic syndrome</a>, a collection of risk factors for chronic illnesses. The condition includes <a target="_blank" class="" href="https://www.businessinsider.com/5-warning-signs-you-might-have-high-blood-sugar-doctors-2024-9">high blood sugar</a> as well as high levels of body fat, and increases the odds that someone will develop heart disease and diabetes.For three months, the researchers followed 108 adults with metabolic syndrome, in theirs 50s on average.Half of the participants were randomly assigned to follow their typical eating pattern, with some general nutrition advice about healthy eating, such as seeking inspiration from the <a target="_blank" class="" href="https://www.businessinsider.com/mediterrean-diet-healthiest-best-overall-2024-1">Mediterranean diet</a>.The other half were given the same advice, but were also instructed to limit their eating to eight to 10 hours a day, and tracked their eating on a smartphone app called myCircadianClock.By the end of the study, both groups lost a small amount of weight. However, participants who did intermittent fasting lost a bit more weight, and had a much bigger drop in their body fat percentage, since more of the weight they lost was fat instead of muscle.They also had significantly better blood sugar control and <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/treatments/how-to-lower-a1c">HbA1c</a>, a measure of average blood sugar over time that's used to screen for diabetes and prediabetes.<h2 id="ec8f7f48-08a1-475f-82cd-64683e60709a">Fasting works by helping you eat less, experts say</h2>The science behind fasting suggests it's effective because it helps you eat less.The fasting group in the newest study ate 350 fewer calories on average each day, according to the data, although they weren't specifically asked to cut calories. Most of that calorie reduction came from eating fewer carbohydrates and less fat. They ate about the same amount of protein.Previous evidence suggests that <a target="_blank" class="" href="https://www.businessinsider.com/how-much-protein-maximize-muscle-gains-2022-9">eating enough protein</a> can help maintain muscle during weight loss. That may explain why participants in this study held on to their muscle mass, while other research has found some kinds of fasting may have a <a target="_blank" class="" href="https://www.businessinsider.com/new-research-finds-intermittent-fasting-may-not-boost-weight-loss-2020-9">risk of muscle loss</a>.<h2 id="bda8f51e-0f31-4bbd-8c9d-fee50210382e">To get the benefits of fasting, stop eating at night</h2>Another potential benefit to fasting is that it helps you tap into your body's natural internal clock, known as circadian rhythm, <a target="_blank" class="" href="https://www.businessinsider.com/intermittent-fasting-benefits-and-risks-for-longevity-weight-loss-cancer-2024-4">Satchidananda Panda</a>, a pioneer in fasting research and co-author of the latest study, previously told Business Insider.Panda and other experts say the easiest way to start reap the benefits of fasting is to <a target="_blank" class="" href="https://www.businessinsider.com/protein-at-night-may-slow-digestion-researcher-says-2024-3">stop eating three hours before bed</a>.This simple 12-hour fast may boost your health and help cut down on <a target="_blank" class="" href="https://www.businessinsider.com/study-eating-at-night-linked-higher-calorie-intake-junk-food-2020-9">potential junk food snacking</a>, too.

To burn fat and improve blood sugar, try intermittent fasting, a new study says

<ul class="summary-list"><li>James Corden said Ozempic didn't help him lose weight because he doesn't eat only when he's hungry.</li><li>Ozempic, a brand name for the drug semaglutide, works by suppressing appetite.</li></ul><a target="_blank" class="" href="https://businessinsider.com/james-corden-airport-flight-british-airways-angry-2024-6">James Corden</a> has opened up about his experience using <a target="_blank" class="" href="https://www.businessinsider.com/kate-moss-sister-lottie-hospitalized-after-using-ozempic-weight-loss-2024-9">Ozempic</a>, a diabetes drug that has become a household name in the last few years thanks to its success as a <a target="_blank" class="editor-rtfLink" href="https://www.businessinsider.com/semaglutide-how-does-drug-work-for-weight-loss-diabetes-2021-5">treatment for obesity</a>.Speaking on a recent episode of his SiriusXM podcast, "This Life of Mine With James Corden," the British comedian and actor, 46, said that he tried taking Ozempic for weight loss but didn't have the same results as some others.The former "<a target="_blank" class="" href="https://www.businessinsider.com/cbs-couldnt-afford-the-late-late-show-with-james-corden-2023-4">The Late Late Show</a>" host said that Ozempic, which works <a target="_blank" class="editor-rtfLink" href="https://www.businessinsider.com/semaglutide-wegovy-ozempic-weight-loss-healthcare-airlines-economy-productivity-2023-11">by suppressing appetite</a>, didn't have much of an impact on him because of his complicated <a target="_blank" class="editor-rtfLink" href="https://www.businessinsider.com/how-to-stop-boredom-eating-2019-3">relationship with food</a>."I tried Ozempic, and it won't be surprising to you when you look at me now, that it didn't really work," he <a target="_blank" class="" href="https://people.com/james-corden-says-he-tried-ozempic-for-weight-loss-8718871">said</a>, per People. "I tried it for a bit and then what I realized was I was like, 'Oh no, nothing about my eating has anything to do with being hungry.'""All this does is make you feel not hungry," he continued, adding that he's "very rarely eating" simply because he feels hungry."You are looking at someone who's eaten a king size — and when I say king size Dairy Milk, one you give someone for Christmas — in a carwash," he added. "None of that was like: 'Oh, I'm so hungry.' It is not that, it's something else."Ozempic's active ingredient is semaglutide, an injectable drug that helps people feel full by mimicking the hormone GLP-1. Brand names for the drug, such as Ozempic and Wegovy, have <a target="_blank" class="editor-rtfLink" href="https://www.businessinsider.com/new-weight-loss-drugs-popularity-evidence-and-side-effects-2022-11">surged in popularity</a> in recent years.Common side effects of taking the drug include <a target="_blank" class="editor-rtfLink" href="https://www.businessinsider.com/side-effects-of-semaglutide-wegoy-ozempicweight-loss-drug-2022-11">nausea and diarrhea</a>, while some people can also <a target="_blank" class="editor-rtfLink" href="https://www.businessinsider.com/semaglutide-take-for-life-or-weight-comes-back-doctor-2022-12">regain weight</a> after stopping treatment.<h2 id="a2154569-ba26-4f77-a1a6-07a793feac69">Ozempic doesn't address the root cause of eating behaviors nor change them</h2>For those who have a more complex relationship with food and maybe struggle with <a target="_blank" class="editor-rtfLink" href="https://www.businessinsider.com/guides/health/diet-nutrition/emotional-eating">emotional eating</a>, Ozempic might not be the answer.Brianna Paruolo, a licensed psychotherapist based in New York, told Business Insider that since Ozempic works primarily by reducing appetite and slowing digestion, it will not help someone whose issue with food stems from an underlying emotional problem."For individuals who use food as an emotional coping tool, simply reducing physical hunger (as Ozempic does) doesn't address the root cause of their eating behaviors," Paruolo said."Emotional eating is a complex behavior that often has little to do with physical hunger cues. It's a coping mechanism for managing emotions, stress, or past trauma," she added.<div type="image" title="Two boxes of semaglutide under the trade names of Ozempic and Wegovy." height="3533" width="5300" msid="113784421" hostid="261" sizebytes="423802"></div>Emotional eating can also <a target="_blank" class="editor-rtfLink" href="https://www.ncbi.nlm.nih.gov/pubmed/22166677/">lead to eating disorders</a> like binge eating.Noting that semaglutide was initially developed to treat type-two diabetes, which is a metabolic disorder, Sarah Boss, a clinical psychiatrist and director at The Balance rehabilitation clinic, said that Ozempic and other similar medications "have the potential to disrupt our very delicate metabolic system."Taking it "has the danger of worsening the underlying issue the individual is experiencing with their disordered eating pattern," Boss said."It is essential to address the root cause of emotional eating with a mental health professional to slowly adapt to new behaviors rather than going for the quick-fix solution that everyone in modern society is looking for right now," she added.Paruolo advised that those struggling with emotional or binge eating would be better off using a combination of mental health support, nutritional counseling, and other medical care to meet their weight loss goals.Doctors have also <a target="_blank" class="" href="https://www.businessinsider.com/top-doctor-warns-against-taking-ozempic-get-beach-body-ready-2024-6">warned against using weight-loss drugs like Ozempic as a "quick fix."</a>The National Health Service (NHS) England medical director, Stephen Powis, said in June that while such drugs "will be a powerful part of our arsenal dealing with obesity," they should "not be abused."Drugs including Ozempic and Wegovy should only be used by people prescribed them for obesity or diabetes. I'm worried about reports that people are misusing them — they are not intended as a quick fix for people trying to get 'beach body ready,'" he added.

James Corden says he tried taking Ozempic to lose weight, but 'it didn't really work.' Here's why it isn't for everyone.

<ul class="summary-list"><li>Eating carbs with protein, fat, and fiber can help promote more stable blood sugar.</li><li>How you eat also matters, and eating more slowly and early in the day can prevent blood sugar spikes.</li></ul>You don't have to cut out carbs to <a target="_blank" class="" href="https://www.businessinsider.com/5-common-mistakes-for-balanced-blood-sugar-dietitian-tips-2024-8">balance your blood sugar for better health and energy</a>, according to a top nutrition researcher.It's not just what you eat, but how you eat that matters when it comes to reducing blood sugar dips and spikes, according to Sarah Berry, professor at King's College in London and chief scientist at <a target="_blank" class="" href="https://zoe.com/">ZOE</a>, a personalized nutrition and health science company.While a rise in blood sugar after eating carbs is natural and not necessarily a problem, Berry said, having <a target="_blank" class="" href="https://www.businessinsider.com/5-warning-signs-you-might-have-high-blood-sugar-doctors-2024-9">blood sugar that's too high</a> or too low can increase inflammation, raising the risk of chronic disease and other health problems, research suggests."Our bodies are so clever, we have all of these different things in place to be able to handle that. But if this happens repeatedly and excessively, that's when then it becomes a problem," Berry said.Dramatic fluctuations in blood sugar can also leave you feeling "rubbish," she said, leading to afternoon slumps, cravings, and brain fog.The latest science suggests a few tweaks to your routine may help you prevent blood sugar spikes and drops without cutting out carbs."It doesn't mean you need to obsess about it, but it means you can be slightly more aware about it and be more aware about how you partner your foods, when you eat your foods and those kinds of things," Berry said.<h2 id="a76b55da-8b69-4a72-bfe4-94641675cfd0">Combine your carbs with nutrients like protein or healthy fat</h2>You can still eat your favorite carbs, from pasta to bread, but the key to making them healthier is what you add to the meal or snack, dietitians previously told Business Insider.Take breakfast as an example, Berry said.If you're having a bagel, <a target="_blank" class="" href="https://www.businessinsider.com/eat-carbs-with-protein-fat-reduce-blood-sugar-spikes-crashes-2022-7">pairing the carbs with protein or healthy fats</a>, like cheese or other nutrient-rich toppings (think salmon and veggies, for instance) can reduce your blood sugar response and help you feel better after eating."You stay fuller for longer and that's what's important," Berry said. "Carbohydrates can be a really fabulous part of our diets, particularly if they're high in fiber. But just make sure you are having plenty of protein and healthy fats with it at the same time."<h2 id="5220768d-6773-4197-8212-7b777bcb47d4">Choose high-fiber carbs like whole grains and berries</h2>The type of carbs you chose can also influence your blood sugar response.Foods that are high in fiber help to slow digestion, which means your <a target="_blank" class="" href="https://www.businessinsider.com/high-protein-lunches-manage-blood-sugar-without-cutting-carbs-2022-2">blood sugar won't rise as quickly</a> or crash later, dietitian Bonnie Taub-Dix previously told Business Insider.Add more fiber to your diet by adding nuts and seeds to your snacks, using whole grain bread for sandwiches, loading up on <a target="_blank" class="" href="https://www.businessinsider.com/beans-could-be-secret-for-living-longer-2023-9">chickpeas or other beans (especially in pasta)</a>, and eating fiber-packed fruits like strawberries and blueberries.<h2 id="29c4dade-3c00-4725-916a-c22272d017be">Slow down and enjoy your food</h2>Wolfing down your food can lead to <a target="_blank" class="" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551722/">bigger spikes in blood sugar</a> and over time, is also linked to <a target="_blank" class="" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353031/">weight gain</a>, research suggests."We see that if you eat your food more quickly, you have a higher blood sugar, you have a higher body weight," Berry said.To level out your blood sugar, take time to enjoy your food without rush or distraction, chowing down in front of the TV, or racing to finish your meal.<div type="image" title="A man enjoying a sandwich in a cafe during a lunch break." height="1369" width="2190" msid="113610809" hostid="261" sizebytes="155740"></div><h2 id="cd154a1c-f8af-4d1c-bc98-13761665955c">Eat earlier in the day (and avoid nighttime snacking)</h2>Some of the research Berry is most excited about suggests that when you eat matters for blood sugar, too.A recent ZOE <a target="_blank" class="" href="https://www.sciencedirect.com/science/article/pii/S2475299124007182?via%3Dihub">study</a> found that people had a more moderate response in blood sugar when they ate a meal for breakfast, but a larger blood sugar response to the same meal when they ate it later in the day.That supports growing research that our circadian rhythm can affect our metabolism. Previous research suggests <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/diet-nutrition/is-it-bad-to-eat-late-at-night">eating too late at night </a>can set you up for higher risk of certain health issues, too."This fits in with the kind of data that we are seeing that people who are late night snackers tend to have a higher BMI tend to have poorer cardiovascular health, tend to have higher circulating blood glucose," Berry said.<h2 id="45354bf0-73ae-4973-bcae-da8f8d3a5d42">Take a short walk after meals</h2>Another way to manage your blood sugar is to get moving, since exercise helps use up stored energy and makes you more <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/conditions-symptoms/insulin-resistance">sensitive to insulin</a>, the hormone that regulates blood sugar.One study found that walking for just two to five minutes after you eat can lower your blood sugar.<h2 id="7554f484-9ff9-4851-a5c5-9c0a4a9fcda5">Get enough sleep (seriously)</h2>No, you're not dreaming — getting some shuteye can help you enjoy carbs more healthfully. That's because <a target="_blank" class="" href="https://www.businessinsider.com/habits-for-healthy-blood-sugar-levels-doctor-advice-2024-9">too little sleep can raise your blood sugar</a>. It can also make you more vulnerable to cravings and <a target="_blank" class="" href="https://www.businessinsider.com/sleep-more-cut-calories-without-dieting-study-suggests-2022-2">overeating</a>, research suggests."If you have poor night's sleep, you have a higher blood sugar response compared to if you have a good night's sleep. So you set yourself up on this rollercoaster," Berry said.It's a good reminder that blood sugar is about more than what we eat, but all our habits and even parts of our identity like age and sex can play a role."We are starting to get a beautiful puzzle coming together because what controls our blood glucose is so complex. It's who we are, how we eat, how we feel, our lifestyle, et cetera," she said.

How to eat carbs without spiking your blood sugar, according to a nutrition researcher

Incidence of stroke and related deaths are rising substantially around the world, with <keyword id="19900550" type="General" weightage="20" keywordseo="air-pollution" source="keywords">air pollution</keyword>, <keyword id="21334318" type="General" weightage="20" keywordseo="high-temperatures" source="keywords">high temperatures</keyword> and metabolic risk factors such as high blood pressure and physical inactivity, driving these increases, according to estimates published in The Lancet Neurology journal. Researchers found that the contribution of high temperatures to poor health and early death due to stroke has increased 72% since 1990 and is likely to continue increasing in the future, thereby highlighting how environmental factors can impact growing stroke burden. Further, for the first time, particulate matter or PM air pollution was found to have the same contribution as smoking towards causing a fatal form of brain bleed, according to the researchers forming the <keyword id="20691740" type="General" weightage="20" keywordseo="Global-Burden-of-Disease" source="keywords">Global Burden of Disease</keyword>, Injuries, and Risk Factors Study (GBD) group. The GBD study, the "largest and most comprehensive effort to quantify health loss across places and over time", is coordinated by the Institute for Health Metrics and Evaluation (IHME), University of Washington, US. Globally, the number of people experiencing a stroke for the first time rose to 119 lakh in 2021 -- up by 70% since 1990 -- while deaths related to stroke rose to 73 lakh, which was up by 44% since 1990, making the neurological condition the third leading cause of death after ischaemic heart disease (short supply of blood to heart) and COVID-19. They added that over three-fourth of those affected by strokes live in low- and middle-income countries. According to lead author Valery L. Feigin from Auckland University of Technology, New Zealand, the rapid growth in the number of people affected by stroke strongly suggested that <keyword id="23228151" type="General" weightage="20" keywordseo="stroke-prevention" source="keywords">stroke prevention</keyword> strategies currently used are not sufficiently effective. "New, proven effective population-wide and motivational individual prevention strategies that could be applied to all people at risk of having a stroke, regardless of the level of risk, as recommended in the recent Lancet Neurology Commission on Stroke should be implemented across the globe urgently," said Feigin. The researchers also estimated that stroke-related liabilities attributable to 23 modifiable risk factors, including air pollution, excess body weight, high blood pressure, smoking and physical inactivity, increased from 100 million years of healthy life lost in 1990 to 135 million in 2021. These risk factors are present in huge numbers in Eastern Europe, Asia and sub-Saharan Africa, they said. The authors also acknowledged substantial progress made in reducing the global stroke burden from risk factors linked to poor diet, air pollution and smoking. Poor health resulting from diets high in processed meat and low in vegetables declined by 40 % and 30%, respectively, while that due to PM air pollution and smoking fell by 20 % and 13%, respectively, they found. The results suggested that strategies for reducing exposure to these risk factors over the past three decades such as clean air zones and public smoking bans have been successful, the authors said. They called for implementing and monitoring the evidence-based recommendations set out in the 2023 World Stroke Organization-Lancet Neurology Commission on stroke for drastically reducing the global burden of stroke in the years to come and improving brain health and overall well-being of millions of people around the world. The recommendations include stroke surveillance programmes that monitor indicators of stroke such as incidence, recurrence, death rates and risk factors in a country, and care and rehabilitation services for people affected by stroke.

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