Author: wpadmin

A recent BBC article explored an idea that challenges much of traditional diet culture: what if enjoying your food actually supports a healthier weight?

For years, many of us have been taught that healthy eating means restriction, choosing the low-calorie option, avoiding treats, and relying on willpower. But emerging research suggests that our mindset around food may play a much bigger role in hunger, satisfaction, and eating habits than we realize.

The article highlighted studies showing that our expectations about food can influence how full we feel and even how our bodies respond hormonally. In one well-known study, participants drank the exact same milkshake, but some were told it was an indulgent, high-calorie treat while others believed it was a low-calorie “healthy” shake.

Those who thought they were drinking the indulgent shake experienced a greater drop in ghrelin, the hormone linked to hunger, and felt more satisfied afterward. The takeaway? Our brains and bodies are deeply connected, and how we think about food matters.

Why Restriction Can Backfire

When eating becomes overly focused on deprivation, it can leave us feeling unsatisfied and more likely to overeat later. Many people know this cycle well: trying to be “good” all day only to end up craving snacks at night because meals never felt truly satisfying.

This doesn’t mean nutrition isn’t important. It absolutely is. But satisfaction matters too. Feeling nourished includes more than nutrients and calories. It also includes enjoyment, pleasure, comfort, and fullness.

The Ultra-Processed Food Challenge

Modern food environments make this even harder. Ultra-processed foods are designed to be highly stimulating, which can dull our appreciation for simpler, whole foods over time.

As psychologist Ashley Gearhardt explains, these foods can “drown out” the more subtle pleasures of fruits, vegetables, legumes, and minimally processed meals.

One of the most powerful shifts we can make is relearning how enjoyable nourishing foods can be.

That might mean:

• Adding more flavour and variety to meals
• Eating more mindfully
• Letting go of guilt around occasional treats
• Focusing less on labels like “light” or “low calorie”
• Choosing foods that are both nourishing and satisfying

A More Sustainable Approach

Healthy eating doesn’t have to feel like punishment. In fact, a more sustainable approach may be one that leaves room for both nourishment and pleasure.

When we stop viewing eating as a battle of willpower and begin rebuilding trust with our bodies, healthy choices often become easier and more natural over time.

Perhaps the goal isn’t simply eating less, but eating in a way that leaves us feeling truly satisfied.

Amsterdam has long had a reputation for being open-minded, almost anything goes. But as of May 1, there’s a new line being drawn, not around personal freedom, but around public messaging.

The city has become the first capital in the world to ban advertisements for fossil fuels and meat in public spaces.

Not consumption itself. Not personal choice. Just the ads. And that distinction matters.

Because whether we realize it or not, advertising shapes our “normal.” It quietly reinforces what we reach for, what we crave, what we aspire to. When certain products are constantly in our line of sight, on buses, billboards, transit shelters, they stop feeling like choices and start feeling like defaults.

Amsterdam is essentially asking: What if we changed the backdrop?

As someone who focuses on nutrition for health, I usually talk about plant-based eating in terms of digestion, energy, and long-term wellness. But for many people, the motivation starts somewhere else, environmental concerns, animal welfare, or a mix of all three.

This move by Amsterdam speaks more to those broader motivations. It’s less about telling people what to eat and more about questioning what we collectively promote.

Because there’s an interesting tension here.

On one hand, we value personal freedom. On the other, we’re constantly being influenced, often without noticing, by industries with a strong stake in keeping certain habits alive.

So what happens when a city decides to step in and reduce that influence? Does it create space for more conscious choices… or does it feel like a step too far?

I don’t think there’s a simple yes-or-no answer. But I do think it opens up an important conversation, one that connects our individual choices to the environments that shape them.

And maybe that’s the real takeaway here.

Not just what we choose to eat or consume, but how those choices are being nudged every single day.

So I’ll leave you with this:

If the world around you made plant-based choices feel like the default instead of the exception, how (if at all) do you think your own habits might shift?

(Inspired by this New York Times article.)

Every once in a while, I come across an article that feels completely aligned with the work I do and this one from NPR is exactly that. The term “poophoria” immediately caught my attention (of course!), but beyond the catchy name, it highlights something I talk about with clients all the time: digestion should feel easy, comfortable, and uneventful.

And not surprisingly, one of the biggest themes? Fibre. Always fibre.

As a gut health practitioner, I love seeing this kind of conversation becoming more mainstream. Because the truth is, so many people are dealing with bloating, constipation, or unpredictable digestion and just accepting it as normal. It doesn’t have to be that way.

The article features gastroenterologist Dr. Trisha Pasricha, who defines “poophoria” as having bowel movements that are quick, effortless, and pain-free. Simple, right? But for so many people, that’s not the norm. In fact, about 40% of people experience digestive issues that disrupt their daily lives. That’s huge and also a reminder that we need to be talking about this more.

What I really appreciate about Dr. Pasricha’s approach is that it’s not about perfection. There’s no “ideal” number of times you should go each day, and there’s a wide range of normal. Instead, the focus is on how you feel and whether your digestion is working with you, not against you.

So, what actually helps you get to poophoria?

Let’s start with the star of the show: fibre.

Fibre is one of the most powerful (and underrated) tools for gut health. It helps regulate digestion in both directions, firming things up when things are too loose, and softening when things are too slow. But beyond that, fibre feeds your gut bacteria, which then produce compounds that reduce inflammation and support long-term health.

This is something I emphasize constantly in my practice. Most people simply aren’t getting enough fibre, and increasing it, gradually and intentionally, can be a game changer.

The article also touches on something I love: using spices not just for flavour, but for function. Ingredients like garlic, mustard, and even a bit of heat from peppers can gently stimulate digestion when used in the right amounts. It’s a great reminder that food is doing so much more than just filling us up.

On the flip side, there are a few habits worth rethinking.

Highly processed foods and artificial sweeteners can disrupt the gut microbiome and contribute to symptoms like bloating, diarrhea, and IBS. This lines up with what we see in practice all the time, when people shift toward more whole, minimally processed foods, their digestion often improves significantly.

Then there are the lifestyle habits and some of these might surprise you.

Spending too long on the toilet (especially with your phone) can actually increase your risk of hemorrhoids. It makes sense when you think about it: distraction keeps you sitting longer than necessary, and stress from scrolling doesn’t exactly help your body relax.

Movement, on the other hand, can help stimulate digestion. Even a short walk can encourage your body to do what it’s designed to do.

And finally, posture matters. Elevating your feet and leaning forward (think: a mini squat position) can make a big difference in how easily your body eliminates waste. It’s a small shift with a surprisingly big impact.

The takeaway?

Healthy digestion shouldn’t be complicated and it definitely shouldn’t be uncomfortable. “Poophoria” might be a playful term, but the concept behind it is important. When your gut is functioning well, it supports everything from your energy levels to your long-term health.

If you’re dealing with bloating, irregularity, or discomfort, don’t ignore it. Your body is giving you useful information.

And if there’s one place to start, let it be this: add more fibre, tune into your body, and support your gut with simple, consistent habits.

Because yes, feeling good after you go to the bathroom is a real thing. And it’s absolutely something worth aiming for.