John Cox

Blogs · @wyome

Tagged diet · everything

www.news-medical.net

Natural compound found in olives can lower blood sugar levels and promote weight loss

A Virginia Tech study found that elenolic acid, a compound derived from olives, significantly reduced weight and improved blood sugar control in obese diabetic mice—with effects comparable to the injectable drug liraglutide and superior to metformin. The researchers identified that elenolic acid works by stimulating the release of metabolic hormones (GLP-1 and PYY) in the gut, which promote satiety and regulate blood sugar, rather than targeting metabolic tissues directly. While the natural concentration in olive products is too low to produce these benefits, the findings suggest elenolic acid could be developed into a safer and cheaper alternative to existing obesity and diabetes medications.

Permalink nutritionhealthweight lossscience

www.foodandwine.com

Trump Officials Swear by the ‘Sauerkraut Diet’ — but Does It Actually Work?

The so-called [[sauerkraut]] diet, created by [[Sean O’Mara]], is a lifestyle plan popular with several members of President Trump’s Cabinet and highlighted in the [[Wall Street Journal]], centered on fermented foods, [[grass-fed meat]], extended fasting, brief high‑intensity workouts, and other hormetic practices. Advocates claim the regimen restores the gut microbiome, boosts immunity, and can trigger GLP‑1–related weight effects; doctors report common weight loss but emphasize the evidence is limited. Nutrition experts place value on fermented foods for microbiome diversity and reduced inflammation, yet warn the meat‑heavy approach can raise LDL cholesterol in susceptible people and fermented products can be high in sodium. The article summarizes existing small studies, offers fermented‑food shopping guidance, and underscores that the diet’s long‑term risks and benefits remain insufficiently studied. Readers should consult clinicians before making major dietary changes.

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the Guardian

The sleeping x eating secret: 15 ways to better rest, a healthier diet – and a happier life | Food | The Guardian

Recent research confirms that diet significantly influences sleep quality, with a Mediterranean-style diet—rich in fruits, vegetables, whole grains, lean proteins, and healthy fats—offering the most comprehensive benefits, likely through anti-inflammatory compounds and gut-brain communication. Key sleep-promoting foods include nuts, seeds, tropical fruits, and tryptophan-rich proteins, while ultra-processed foods, high-glycemic-index carbohydrates, caffeine after midday, and alcohol (which disrupts REM sleep) all worsen rest. The relationship between sleep and eating is bidirectional: poor sleep alters hunger hormones to increase appetite the next day, particularly affecting men's ghrelin levels and women's leptin suppression, leading to an average 385 extra calories consumed and a preference for high-fat, high-carbohydrate foods.

Permalink nutritionhealthwellnesssleep

www.womenshealthmag.com

This Is Exactly What Should Be On Your Whole30 Shopping List

Whole30 is a 30-day diet eliminating processed foods, grains, dairy, legumes, added sugar, and alcohol to "reset" your body and reduce inflammation rather than focus on weight loss. The article provides comprehensive shopping lists across protein, fruits, vegetables, nuts, oils, and compliant condiments and beverages to make the restrictive diet less monotonous. It also notes important caveats: the diet is difficult for vegetarians since legumes are banned, it can be expensive due to specialty product requirements, and dieters should avoid developing an overly restrictive mindset that could lead to poor eating habits after the 30 days end.

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www.themanual.com

The ultimate guide to the Mediterranean diet

The Mediterranean diet emphasizes whole, plant-based foods—vegetables, fruits, legumes, whole grains, nuts, and olive oil—modeled after traditional eating habits in Greece and Italy during the 1960s, when these regions had notably low rates of heart disease, diabetes, and obesity. Extensive research shows the diet reduces cardiovascular disease risk by roughly 30%, lowers blood pressure and cholesterol, aids weight loss, and is more sustainable than restrictive fad diets because people actually stick to it long-term. The approach avoids processed foods, refined grains, processed meats, and artificial ingredients while allowing moderate amounts of fish, poultry, dairy, and eggs, with red meat consumed sparingly.

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www.mensjournal.com

The best and worst foods a man can eat

Men’s Journal’s guide rates 54 common foods to help men choose what to eat by assigning letter grades across meal categories—breakfast, lunch, snacks, and dinner—based on nutrient profiles and health impacts. The list highlights winners like [[bananas]], [[eggs]], [[chicken]], [[spinach]], [[tuna]], [[fish]], and [[berries]] for protein, vitamins, and omega-3s, while calling out losers such as [[fast-food burgers]], [[french fries]], [[margarine]], [[buttered popcorn]], and highly processed baked goods for excess fat, sodium, and added sugar. The piece emphasizes whole foods, lean proteins, fiber-rich plants, and healthy fats like [[olive oil]] as better daily choices, and recommends limiting fried, charred, and sugar-laden items to protect cardiovascular health and maintain muscle and performance. It also notes occasional treats such as [[dark chocolate]] and [[pizza]] can fit in moderation, and advises watching portion sizes, added salts, and cooking methods to reduce risks.

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