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September 29, 2023 Weight Loss

When we think about weight loss, we usually think about diets, exercise regimens, and lifestyle changes. 

But what about dietary supplements?

Is there an association between vitamin E supplementation and weight loss? 

Do you need to supplement with vitamin E or can you get enough from a healthy diet? 

Could supplementing with vitamin E hold the key to helping you shed those extra pounds?

In this article, we’ll answer these questions and more about the properties of vitamin E and how they may play a role in weight loss.


What is Vitamin E?

Vitamin E is a fat-soluble vitamin with antioxidant properties.

Like other antioxidative nutrients, vitamin E plays a crucial role in breaking down free radicals, which are tiny chemicals that damage cells. 

Free radicals cause oxidative stress and are linked to a number of health conditions.

Vitamin E specializes in protecting a specific type of fat cell known as lipids. While protecting fat may sound like a quandary when it comes to successful weight loss, vitamin E is one of the most important anti-oxidative vitamins and can only be obtained through diet. 

You need vitamin E in order to live.


Vitamin E Benefits: How Vitamin E Helps with Weight Loss

Although vitamin E does not have a direct link to a healthy weight, it does have properties that aid in weight loss and overall health. These benefits of vitamin E include:


Improves Insulin Sensitivity

An improved insulin sensitivity helps your body’s metabolism and also can help reduce the risk of developing type 2 diabetes.


Reduces Inflammation

Due to its role in immune function, vitamin E helps prevent inflammation, which can make physical activity more difficult and even painful.


Reduces Risk of Heart Disease and Cancer

Vitamin E may reduce the risk of heart disease and lower the risk of prostate cancer in men. Both of these diseases are caused by excessive free radicals, which vitamin E breaks down.


Foods with High Vitamin E Levels

Foods rich in vitamin E include:

  • Abalone
  • Almonds
  • Avocados
  • Hazelnuts
  • Kiwis
  • Mangos
  • Peanuts
  • Pine nuts
  • Salmon
  • Sunflower seeds
  • Trout


Taking Vitamin E for Weight Loss: How Much Vitamin E Do I Need?

The recommended dietary allowance of vitamin E for most adults is 15 milligrams per day, and a balanced diet can

A recent study at Oregon State University found that people who are overweight or obese do not get enough vitamin E because they need increased levels of vitamin E. 

To meet their increased daily vitamin E intake requirements, people with obesity may need to supplement vitamin E.

Getting less vitamin E than you need can result in adverse effects and health conditions:

  • Arthritis
  • Diabetes
  • Heart disease
  • High blood pressure
  • High cholesterol levels
  • Metabolic syndrome
  • Prostate cancer

As always, be sure to have a physician test you for vitamin E deficiency. 



Overall, evidence suggests that vitamin E may offer some benefits in your quest for a healthier weight but even more importantly, living a long, healthy life.

However, consult with a healthcare professional before making significant changes to your diet or supplement regimen.

Lifelong Metabolic Center’s approach to weight loss has helped overweight and obese patients successfully lose weight and keep it off for life.

Our convenient, science-backed, doctor-supervised weight loss program can be done from anywhere and includes:

Schedule a consultation with Dr. Borre today.


September 29, 2023 Weight Loss

In the pursuit of shedding those extra pounds, tons of many factors come into play. – That includes everything from a balanced diet to regular exercise and everyday lifestyle choices.

But have you ever wondered if your vitamin levels could also play a role in your weight loss journey? 

Specifically, can low vitamin D prevent weight loss?

In this blog, we’ll investigate the intriguing link between vitamin D and weight management.


Understanding Vitamin D

Vitamin D––”the sunshine vitamin”––is crucial for various bodily functions. 

It primarily regulates calcium and phosphorus absorption, contributing to healthy bone development and maintenance. 

But its influence goes beyond bones. Experts believe vitamin D has noticeable impacts on other aspects of health, including immune function, cardiovascular health, and even weight management.


The Connection: Vitamin D Deficiency and Weight Gain

Emerging research has unveiled a potential link between low vitamin D levels and difficulties in losing weight. While it’s not a direct causation, there are several mechanisms that suggest a relationship between the two:


Regulating Metabolic Rate

It’s suggested vitamin D may play a role in regulating metabolic rate––the speed at which your body burns calories. 

Some studies suggest individuals with sufficient vitamin D levels may have a more active metabolism. This can help you lose weight.


Appetite Regulation

Vitamin D receptors are found in brain areas that regulate appetite. 

Low vitamin D levels could inhibit the signaling pathways linked to hunger and satiety. This can lead to overeating and challenges in managing portion sizes.


Fat Storage

There’s evidence to suggest that low vitamin D levels could encourage the storage of body fat, particularly in visceral fat deposits. 

Visceral fat (abdominal fat) is correlated with a higher risk of various health issues, including obesity and metabolic syndrome.


How Much Vitamin D Helps You Lose Weight?

The recommended daily intake of vitamin D for most adults is 10 to 20 micrograms (mcg). But, as always, be sure to check with your healthcare provider. 


Symptoms of Vitamin D Deficiency

Vitamin D deficiency has been linked to certain mental and physical health issues:

  • Changes in mood
  • Depression
  • Fatigue
  • Increased or decreased appetite
  • Muscle aches or cramps

If you’re experiencing these symptoms, talk to your healthcare provider to get your vitamin D levels checked with a blood test. Once you know your vitamin D status, you and your doctor can create a plan to get your vitamin D levels where they need to be.


How to Boost Your Vitamin D Levels

If you aren’t getting adequate amounts of vitamin D, here are some steps you can take:


Eat More Dietary Sources of Vitamin D

Foods that are packed with vitamin D include:

  • Fatty fish (salmon, mackerel)
  • Egg yolks
  • Fortified dairy products or plant-based milk products
  • Mushrooms


Increase Your Sun Exposure

Unlike other vitamins, you don’t have to get vitamin D from your diet. You can get vitamin D from the sun. To increase your vitamin D intake, spend time more outside on sunny days. Don’t forget to wear sunscreen!


Vitamin D Supplementation

If you aren’t getting enough vitamin D through sunlight and diet alone, consult a healthcare professional about taking vitamin D supplements. They will help you get the right dose of vitamin D for your specific needs.


Losing Weight with Vitamin D

While the question “Can low vitamin D prevent weight loss?” doesn’t have a straightforward answer, there’s certainly a growing body of evidence suggesting that maintaining adequate vitamin D levels might contribute positively to weight management efforts.

As you embark on your weight loss journey, remember that it’s a holistic approach that includes various factors like diet, exercise, and overall lifestyle choices.

Lifelong Metabolic’s weight loss program takes these factors into consideration, along with genetics. 

That’s why our weight loss program includes a DNA test, which allows us to determine what exercises and foods are most effective for you to lose weight and keep the weight off for life.

Contact us today to learn more about our weight loss program.


Additional Resources


August 24, 2023 Weight Loss

When it comes to healthy weight loss, nutrition is critical.

One particular nutrient that has recently gotten attention for its potential impact on weight management is vitamin A.

In this comprehensive guide, we’ll explore how this essential vitamin influences metabolism, regulates fat, and contributes to overall well-being.


The Role of Vitamin A in Weight Loss

Vitamin A, a fat-soluble vitamin, is renowned for its multifaceted role in maintaining optimal health. 

However, its influence extends beyond supporting vision and immune function. Emerging research suggests that vitamin A can play a pivotal role in weight management as well.


Conversion of White into Brown Adipose Tissue

Vitamin A plays an important role in adipose tissue metabolism — the conversion of white fat tissue into brown fat tissue (aka white and brown adipose tissue), which stimulates fat burning and heat generation. 

By metabolizing white adipose tissue and converting it into brown adipose tissue, vitamin A helps you lose weight and tackle fat loss at the same time.


Curbs Appetite and Cravings

Overeating and cravings can really hinder weight loss efforts. 

Vitamin A may help alleviate this challenge by regulating leptin, a hormone that influences appetite. Adequate vitamin A levels can contribute to better appetite control and reduced likelihood of overindulgence.


Supports Muscle Maintenance

Preserving lean muscle mass is crucial during weight loss to prevent a decrease in metabolism. Vitamin A aids in protein synthesis, supporting muscle growth and maintenance, which is essential for achieving a toned and fit body.


Balances Blood Sugar Levels

Stable blood sugar levels are integral to weight management. Vitamin A assists in maintaining blood sugar balance by enhancing insulin sensitivity, which reduces the risk of insulin resistance, type 2 diabetes, and subsequent weight gain.


Boosts Energy Levels

Sustained energy is vital for engaging in physical activities that promote weight loss. Vitamin A supports cellular energy production, ensuring you have the vitality to participate in workouts and stay active.


Leveraging Vitamin A to Promote Weight Loss

Now that we’ve established the link between vitamin A and weight loss, let’s explore actionable strategies to harness its potential for optimal results:


Eat Good Sources of Vitamin A

To naturally boost your vitamin A intake, incorporate these vitamin A-rich foods into your diet:

  • Spinach
  • Kale
  • Broccoli
  • Carrots
  • Sweet potatoes
  • Pumpkin
  • Squash
  • Tomatoes
  • Red bell pepper
  • Mango
  • Cantaloupe
  • Eggs
  • Milk
  • Fish oils
  • Beef liver

These nutrient-dense options provide a wholesome source of vitamin A to support your weight loss journey.


Increase Vitamin A Intake with Supplements

In cases where dietary sources fall short, supplements can be beneficial. Consult a healthcare professional to determine if vitamin A supplementation is suitable for your needs.


Engage in Regular Physical Activity

Pairing vitamin A intake with regular exercise enhances its effects on metabolism and fat oxidation. Better yet, consider working out in colder temperatures. 

A 2020 study found that cold ambient temperatures increase vitamin A levels, resulting in a higher rate of fat burning. 


Monitor Vitamin A Levels

As with any nutrient, balance is key. Excessive vitamin A intake can be harmful. Regularly assess your vitamin A levels through blood tests and adjust your intake accordingly.

 If you are concerned about your vitamin A levels, contact a healthcare provider.


Vitamin A and Weight Loss FAQs

Can Vitamin A Supplements Alone Lead to Weight Loss?

While vitamin A plays a role in metabolism and fat oxidation, sustainable weight loss requires a holistic approach that includes a balanced diet and regular exercise.


Can Vitamin A Deficiency Hinder Weight Loss Efforts?

Yes, vitamin A deficiency can impact metabolic processes, potentially slowing down weight loss. Incorporating vitamin A-rich foods can help address this issue.


Can Vitamin A Help Reduce Body Fat?

While vitamin A supports fat oxidation, specific spot reduction is not feasible. A comprehensive approach involving healthy eating and exercise is essential for reducing body fat.



Incorporating vitamin A into your weight loss journey can offer valuable benefits. From boosting metabolism to enhancing fat oxidation and promoting appetite control, this essential nutrient serves as a valuable ally.

While vitamin A contributes to weight management, achieving your goals requires a comprehensive approach that includes a balanced diet, physical activity, and overall healthy lifestyle choices.

By embracing the power of vitamin A and making informed choices, you’re well on your way to a healthier, fitter you.

Another way to help improve your health and effectively lose weight is the Lifelong Metabolic Center weight loss program. Our program includes:

  • DNA testing
  • Natural supplements
  • Medical supervision
  • Daily support and regular check-ins

To learn more about our weight loss program, contact Lifelong Metabolic Center today.


August 24, 2023 Weight Loss

What is Vitamin C?

Vitamin C is an essential nutrient that has many benefits for your health. 

It’s also been linked to supporting weight loss.

In this blog post, we’ll discuss how vitamin C can help you lose weight, as well as some of the best sources of vitamin C.


Can Vitamin C Help You Lose Weight?

There are a few ways that vitamin C can help with weight loss.



Vitamin C is an antioxidant. Antioxidants help protect your cells from damage caused by exercise-induced oxidative stress, helping you increase the number of calories you burn throughout the day. 

Burning more calories than your overall caloric intake is one of the most effective ways to lose weight.


Increased Body Fat Loss

Vitamin C plays a key role in fat oxidation, the metabolic process that breaks down fat molecules and converts them into energy. Getting enough vitamin C could help you reduce body fat in areas that may be more resistant to fat loss.


Sources of Vitamin C

There are tons of vitamin C-rich foods you can integrate into your diet, such as:

  • Citrus Fruits: Oranges, lemons, grapefruits, and limes are rich in vitamin C.
  • Berries: Strawberries, raspberries, blueberries, and blackberries contain high levels of vitamin C.
  • Other Vitamin C-Rich Fruits: Cantaloupe, kiwi, and mango are also good sources of vitamin C.
  • Vegetables: Broccoli, Brussels sprouts, bell peppers, kale, and tomatoes have high vitamin C levels.


How Much Vitamin C Do You Need?

Vitamin C deficiency, once known as scurvy, is rare for those eating a balanced diet with plenty of fruits and vegetables.

The recommended daily amount of vitamin C for adults is 65 to 90 milligrams, with a maximum of 2,000 mg. However, if you’re trying to lose weight, you may need to increase your vitamin C intake by taking supplements.

Talk with your healthcare provider to make sure you’re getting the recommended dietary allowance of vitamin C for your specific needs. They can help determine if you’re deficient in vitamin C and calculate how much you need.


Other Health Benefits of Vitamin C

Vitamin C has been linked to the following health benefits:

  • Lowering blood pressure
  • Lowers risk of heart disease
  • Prevents gout
  • Improves iron absorption 
  • Boosts immunity
  • Helps sharpen memory and thinking ability during the aging process


Contact Us

Vitamin C is essential for your health and is directly related to fat and weight loss. 

With regular exercise and a balanced diet that includes high amounts of vitamin C, your weight loss efforts may improve. 

If you’ve struggled to lose weight, even while eating vitamin C-rich foods, it may be time to try something different, like Lifelong Metabolic Center’s weight loss program. Our program:

  • Is science-based and is performed under the supervision of a healthcare provider
  • Uses strategic eating and supplements to improve and avoid bad habits
  • Includes DNA testing to help create a plan to lose weight and keep the weight off
  • Holds you accountable with regular check-ins and communication with a doctor

Contact us today to learn more about our weight loss program.


July 28, 2023 Weight Loss

When it comes to supporting your weight loss journey, choosing the right multivitamin can make a significant difference in your overall well-being and success. 

A high-quality multivitamin should include a range of essential vitamins and minerals that support your health and boost your weight loss efforts. Let’s explore the key vitamins and minerals to look for in a multivitamin that supports your weight loss goals.


1. Vitamin A: Nourishing Your Body Inside and Out

Vitamin A is an essential nutrient known for its role in supporting healthy vision, immune function, and cell growth. But did you know it can also play a significant role in promoting a healthy metabolism, making it an excellent addition to your weight loss journey? 

In this section, we’ll explore the benefits of vitamin A for your overall health and how it can contribute to your weight loss efforts.

Weight Loss Benefits of Vitamin A

  • Helps maintain healthy eyesight during physical activities.
  • Supports immune system function, keeping you strong and healthy during your weight loss journey.
  • Promotes healthy skin, which may be impacted during the weight loss process.


2. Vitamin C: A Powerful Antioxidant to Help You Lose Weight

Vitamin C is well-known for its immune-boosting properties, but it offers much more than that. This powerful antioxidant can also help burn fat and promote weight loss.

Weight Loss Benefits of Vitamin C

  • Protects cells from oxidative stress related to weight loss.
  • Boosts immune system function during your weight loss journey.
  • Promotes collagen formation, important for maintaining healthy skin during weight loss.


3. Vitamin D: The Sunshine Vitamin for Weight Loss

Vitamin D, often referred to as the “sunshine vitamin,” is crucial for maintaining strong bones and supporting a healthy immune system. It can also aid in weight management.

Weight Loss Benefits of Vitamin D

  • Promotes bone health and mineralization during weight-bearing exercises.
  • Enhances immune system function, keeping you healthy during your journey.
  • Regulates calcium and phosphorus levels, important for overall health.


4. Vitamin E: Protecting Your Heart and Cells

Vitamin E is a potent antioxidant that helps protect your cells from oxidative damage and promotes fat utilization in your body, making it an important nutrient for weight loss.

Weight Loss Benefits of Vitamin E

  • Protects cells from oxidative stress related to weight loss.
  • Boosts immune system function, keeping you strong during your weight-loss journey.
  • May protect your heart health, allowing it to pump blood more effectively during aerobic exercises.


5. Vitamin B1 (Thiamine): A Better Mood Booster

B vitamins are a group of 8 essential nutrients that work together to enable your body’s energy production and support various metabolic processes. These vitamins are vital for maintaining overall health and can enhance weight loss efforts.

Vitamin B1, or thiamine, was the first B vitamin scientist discovered — hence the number 1 in its name. Vitamin B1 converts nutrients into energy and is important for the nervous system and brain. 

Weight Loss Benefits of Vitamin B1

  • Helps convert food into energy for physical activities.
  • Supports nerve function, crucial during the weight loss process.
  • Fights depression and regulates mood, making it easier to get up and exercise.


6. Vitamin B2 (Riboflavin): Your Metabolism Booster

Vitamin B2, also known as riboflavin, is a water-soluble vitamin that plays a vital role in converting food into energy. It is an essential component of various enzymes involved in cellular energy production. 

Weight Loss Benefits of Vitamin B2

  • Helps break down and convert fats, proteins, and carbohydrates into energy for physical activities.
  • Protects cells from oxidative stress related to weight loss.
  • Aids in red blood cell formation for overall health.


7. Vitamin B3 (Niacin): Energizing Your Weight Loss Journey

Vitamin B3, or niacin, is a water-soluble vitamin that supports numerous metabolic processes in the body. It aids in the breakdown of carbohydrates, fats, and proteins, providing a foundation for efficient energy utilization.

Weight Loss Benefits of Vitamin B3

  • Converts food into energy for physical activities.
  • Increases good cholesterol and decreases bad cholesterol in the blood.
  • Helps protect the skin from sun damage, which may help you get the recommended daily intake of vitamin D from the sun safely.


8. Vitamin B6 (Pyridoxine): Helping You Get a Better Night’s Rest

Vitamin B6, also known as pyridoxine, is involved in metabolizing macronutrients, including carbohydrates, proteins, and fats. It also plays a crucial role in neurotransmitter synthesis, contributing to a better mood and overall well-being. 

 Weight Loss Benefits of Vitamin B6

  • Supports protein and amino acid metabolism for muscle recovery during exercise.
  • Synthesizes neurotransmitters, optimizing nerve function and brain health during your weight loss journey.
  • Improves mood and regulates sleep.


9. Vitamin B9 (Folic Acid): A Muscle Recovery Ally

Vitamin B9, aka folic acid or folate, is vital for DNA synthesis and repair and red blood cell production. It also stimulates stomach acids and breaks down certain amino acids.

Weight Loss Benefits of Vitamin B9

  • Synthesizes and repairs DNA.
  • Produces healthy red blood cells, which deliver oxygen and key nutrients throughout the body — key to effective aerobic workouts.
  • Metabolizes amino acids, important for muscle recovery after exercise.


10. Vitamin B12 (Cobalamin): Supports Weight Loss with Appetite Control 

Vitamin B12, or cobalamin, is famous for its energy-boosting properties, but its benefits extend beyond that. As a vital nutrient for fat metabolism, it can aid in weight loss and overall health.  

Weight Loss Benefits of Vitamin B12

  • Plays a crucial role in energy production and metabolism.
  • Optimizes the digestion process, preventing nutritional deficiencies that could hinder you from achieving your weight loss goals.
  • Regulates appetite, helping you feel less hungry and stick to a healthy eating plan.


11. Vitamin B5 (Pantothenic Acid): Your Stress Reliever and Stomach Soother

Vitamin B5, also known as pantothenic acid, is involved in the production of cortisol, a stress hormone, and can help regulate stress levels. Additionally, it plays a role in fat burning, making it a key player in weight loss.  

Weight Loss Benefits of Vitamin B5

  • Helps convert food into energy for physical activities.
  • Synthesizes and balances hormones to help with stress relief.
  • Keeps digestive track healthy.


12. Calcium: Building Strong Bones

Calcium is well-known for its role in maintaining strong bones, but it can also impact weight loss through its effects on fat breakdown and storage.

For vegans or lactose intolerant, calcium supplements can help those who don’t consume dairy products meet their recommended daily value.

Weight Loss Benefits of Calcium

  • Fortifies bones, essential during weight-bearing exercises.
  • Supports muscle function for physical activities.
  • Strengthens heartbeat, improving blood flow during aerobic exercises.


13. Magnesium: Vital and Versatile

Found in every cell in the body, magnesium is a versatile mineral that’s involved in more than 600 biochemical reactions. It converts food into energy, creates protein from amino acids, moves and relaxes muscles, regulates neurotransmitters, and strengthens bones.

A U.S. National Institutes of Health study suggests 48% of Americans aren’t getting enough magnesium from their food. Taking a multivitamin supplement can help ensure you’re getting enough of this vital mineral.

Weight Loss Benefits of Magnesium

  • Disposes of lactate, which increases during exercise and causes fatigue, boosting exercise performance for a more effective workout.
  • Contracts and relaxes muscles during physical activity and may increase muscle mass.
  • Enhances insulin sensitivity.


14. Zinc: Soothing Your Stomach and Regulating Appetite

Zinc is an essential mineral that supports immune function and various physiological processes. It can also help regulate appetite, making it an intriguing nutrient for weight loss. 

Weight Loss Benefits of Zinc

  • Boosts immune system function during your weight loss journey.
  • Reduces inflammation caused by oxidative stress.
  • Repairs intestinal tract and improves GI nutrient absorption.


15. Selenium: Your Thyroid Regulator for Weight Loss

Selenium is a powerful antioxidant that helps protect your cells from oxidative damage. Additionally, it plays a role in supporting thyroid function, which can influence your metabolism, appetite, and weight. 

Weight Loss Benefits of Selenium

  • Protects cells from oxidative stress during weight loss.
  • Boosts your immune system and keeps you healthy during your weight loss journey.
  • Metabolizes thyroid hormones, which can affect the amount of weight you can gain or lose.


16. Iron: Combating Fatigue

Found in lean protein, beans, and iron-fortified cereals — or taken as a mineral supplement — iron is a mineral used to make hemoglobin, a protein in red blood cells that’s responsible for carrying oxygen throughout the body.

Weight Loss Benefits of Copper

  • Key to a healthy, functioning body.
  • Combats fatigue, giving a boost of extra energy.
  • Improves athletic performance and cognitive function.


17. Manganese: Strengthening Your Joints

Manganese is a trace mineral found in the liver, bones, kidneys, and pancreas. It builds connective tissues, absorbs calcium, and metabolizes fats and carbohydrates. 

Weight Loss Benefits of Manganese

  • Forms connective tissues for movement.
  • Regulates blood sugars.
  • Plays a key role in metabolizing fats and carbohydrates for increased energy levels.


18. Chromium: Regulating Blood Sugar Levels and Appetite Control

Chromium is a mineral that supports the regulation of blood sugar levels, helping to prevent spikes and crashes that can lead to cravings. This feature makes it a valuable nutrient for weight management.

Weight Loss Benefits of Chromium

  • Supports balanced blood sugar levels, reducing cravings and potential overeating.
  • Enhances insulin sensitivity, important for weight management.
  • Aids in carbohydrate, protein, and fat metabolism for energy production during weight loss.


19. Molybdenum: Detoxing Your Body

Molybdenum is a trace mineral involved in detoxifying sulfites, a preservative often found in processed foods. By promoting detoxification, molybdenum can contribute to fat elimination and weight management. 

Weight Loss Benefits of Molybdenum

  • Breaks down toxins, including alcohol and certain drugs.
  • Supports key enzyme functions during your weight loss journey.
  • Helps burn fat.


20. Other Ingredients to Look for in a Multi-Vitamin for Weight Loss

  • Lutein: Lutein is a powerful antioxidant that supports eye health and may help protect against age-related vision problems, contributing to overall well-being during weight loss.
  • Lycopene: Lycopene is an antioxidant known for its role in supporting heart health and reducing oxidative stress, which can positively impact weight management efforts.
  • Urtica dioica Extract: Urtica dioica, or stinging nettle, supports urinary health and may reduce inflammation.
  • Saw Palmetto: Saw palmetto is commonly used to support prostate health.
  • Spirulina: Spirulina is a nutrient-dense algae that offers various vitamins, minerals, and protein. It’s best used for anti-inflammatory and antioxidative purposes. 
  • Garlic: Garlic is known for its antibacterial and antifungal properties, contributing to a healthy immune system and lower cholesterol levels.
  • Green Tea: Green tea is rich in antioxidants, particularly catechins, which can enhance metabolism and fat burning, potentially supporting weight loss efforts.
  • Hawthorn Berries: Hawthorn berries have been traditionally used as a digestive aid. It promotes healthy gut bacteria that are vital to healthy digestion.
  • Cinnamon Bark Extract: Cinnamon may help lower blood sugar levels and improve insulin sensitivity, reducing cravings and supporting a balanced diet during weight loss.
  • Bilberry Fruit Extract: Bilberries are packed with antioxidants and may be linked to lower blood sugar levels.
  • Grape Seed Extract: The antioxidant-rich grape seed extract can lower blood pressure and increase blood flow.
  • Black Currant Fruit Extract: Black currants contain an omega-6 fatty acid that reduces joint and muscle inflammation as well as risks for type 1 and type 2 diabetes.
  • Pomegranate Fruit Extract: Pomegranates are rich in antioxidants and have several benefits. These not-so-forbidden fruits support urinary health and may even increase your endurance.


Consult with Lifelong Metabolic Center for Multivitamins and Supplements for Weight Loss 

Including a comprehensive multivitamin that contains these essential vitamins and minerals can play a vital role in supporting your weight loss efforts. A balanced diet, regular exercise, and adequate sleep are also crucial for achieving and maintaining a healthy weight. 

Always consult with a healthcare professional before starting any new dietary supplement regimen to ensure it aligns with your individual needs and health goals. 

Our specially formulated Lifelong Metabolic Center multivitamin includes many of the above vitamins, minerals, and nutrients, plus our natural health support blend, immune blend, and antioxidant fruit and energy blend for an added boost.  

If you’ve been contemplating losing weight for a while and are ready to get started, contact us today to learn more about our multi-phase weight loss plan.


July 28, 2023 Weight Loss

Benefits of Decaf Coffee for Weight Loss

Are you trying to shed some extra pounds? 

Do you love coffee?

If so, you may be wondering if decaf coffee can help you in your weight loss journey. In this article, we will explore the benefits of decaf coffee for weight loss and provide you with valuable insights into incorporating this beverage into your diet. So grab a cup of decaf coffee, sit back, and let’s dive in.


Decaf Coffee vs Caffeinated Coffee: The Difference is in the Caffeine Content

Decaf coffee, short for decaffeinated coffee, is great if you want to enjoy the taste and aroma of coffee without the stimulating effects of caffeine. 

The decaffeination process happens when most of the caffeine from the coffee beans is removed using carbon dioxide, water, solvents, or other methods.

While decaf coffee contains significantly lower amounts of caffeine compared to regular coffee, it still offers several benefits that can support your weight loss goals.


How Decaf Coffee Helps with Weight Loss

Decaf coffee can contribute to weight loss through various mechanisms. Let’s explore some of the key ways in which this beverage can aid in your weight management journey:


Increased Metabolism

Drinking decaf coffee has been linked to a slight increase in metabolic rate. 

The compounds present in decaf coffee, such as chlorogenic acids and polyphenols, can stimulate thermogenesis, which is the process of heat production in the body. 

This increase in metabolic rate can help you burn more calories throughout the day, ultimately supporting weight loss, so decaf coffee allows you to indulge a little here and there.


Appetite Suppression

One of the challenges in maintaining a calorie deficit for weight loss is controlling hunger and cravings. Decaf coffee can suppress your appetite, helping you feel fuller for longer periods. This can be attributed to the presence of certain bioactive compounds that influence hormones responsible for regulating appetite.


Enhanced Fat Oxidation

Decaf can enhance fat oxidation. This is the process of using stored fat as a fuel source. 

The chlorogenic acids in decaf coffee can stimulate the breakdown of fat cells and promote the utilization of fat for energy. Decaf coffee can cause an increase in fat burning. 


Health Benefits of Decaf Coffee for Weight Loss

Now that we’ve discussed decaf coffee’s impact on weight loss, let’s take a closer look at the many health benefits of coffee: deeper into the specific benefits it offers:


Lower Calorie Intake

Decaf coffee is virtually calorie-free, making it an excellent choice for individuals who want to cut down on their calorie intake to help build a calorie deficit. 

By replacing high-calorie beverages like sugary sodas or creamy lattes with decaf coffee, you can reduce your overall calorie consumption and create a calorie deficit, which is essential for weight loss. 


Hydration Support

Staying hydrated is crucial for overall health and weight management. While caffeinated coffee can have a diuretic effect, decaf coffee is hydrating and contributes to your daily fluid intake. 

By opting for decaf coffee instead of drinking regular coffee, you can maintain proper hydration levels, which can help optimize your body’s metabolic functions.


Antioxidant Power

Decaf coffee is a rich source of antioxidants, which are compounds that protect your cells from oxidative damage caused by harmful free radicals. 

These antioxidants have various health benefits and may even support weight loss indirectly. By including decaf coffee in your diet, you can boost your antioxidant intake and promote overall well-being.


Sustainable Energy Boost

Decaf coffee provides a gentle and sustainable energy boost without the jitters or crashes associated with regular coffee. The moderate amount of caffeine present in decaf coffee can help increase alertness and focus, making it an ideal choice for those looking for an energy boost during their weight loss journey.


Gut Health Support

The polyphenols found in decaf coffee have been shown to have a positive impact on gut health. They can act as prebiotics, promoting the growth of beneficial gut bacteria. A healthy gut microbiome is essential for proper digestion, nutrient absorption, and overall metabolic health, all of which play a role in weight management.


Mental and Physical Performance

Decaf coffee has been found to have cognitive and physical performance-enhancing effects. It can improve brain function, including memory, focus, and reaction time. 

Additionally, the moderate caffeine content in decaf coffee can enhance endurance and physical performance during exercise, supporting your weight loss efforts.


Reducing the Risk of Certain Diseases

There are other values of decaf coffee worth mentioning, many of which are preventative.

Drinking decaf coffee may protect neurons in the brain, which may prevent diseases like Alzheimer’s or Parkinson’s.

One study found that drinking two or more cups of decaf coffee per day lowered coffee drinkers’ risk of certain cancers. 

People who consume decaf coffee have a lower risk of developing type 2 diabetes, possibly because of the higher magnesium content of decaf coffee. Magnesium is a vitamin that helps control blood sugar and protect against diabetes.


Frequently Asked Questions about the Potential Weight Loss Benefits of Drinking Coffee

Is Decaf Coffee Completely Caffeine-Free?

No, decaf coffee is not completely caffeine-free. While the caffeine content is significantly reduced compared to regular caffeinated coffee, a small amount of caffeine may still be present in decaf. 

It is important to check the label or consult with the coffee provider to determine the exact caffeine content.


Can I Drink Decaf Coffee Throughout the Day?

Yes, you can enjoy decaf coffee throughout the day. However, it is important to remember that moderation is key. Drinking excessive amounts of decaf coffee may still have mild stimulant effects due to the remaining caffeine content.


Can Decaf Coffee Help Me Lose Belly Fat Specifically?

Decaf coffee may help with fat burning. However, spot reduction of fat in specific areas of the body is not possible. 

To lose belly fat, it is essential to maintain a calorie deficit, engage in regular exercise, and follow a balanced diet in addition to incorporating decaf coffee into your routine.


Are There Any Potential Side Effects of Drinking Decaf Coffee?

While decaf coffee is generally safe for most individuals, some people may be sensitive to its components or experience mild side effects such as acid reflux, digestive issues, or sleep disturbances. 

Listen to your body and adjust your consumption accordingly.


Can Decaf Coffee Replace Regular Coffee for Weight Loss?

Decaf coffee can be a suitable replacement for regular coffee if you are looking to reduce your caffeine intake. However, it is important to note that the benefits of decaf coffee for weight loss are modest and should be combined with a balanced diet and exercise regimen for optimal results.


Is Decaf Coffee a Healthier Alternative to Regular Coffee?

Decaf coffee can be considered a healthier alternative to regular coffee for individuals who are sensitive to caffeine or need to limit their caffeine intake. However, both decaf and regular coffee can be part of a healthy diet when consumed in moderation.



Decaf coffee can be a valuable addition to your weight loss journey. With its potential to increase metabolism, suppress appetite, and enhance fat oxidation, decaf coffee offers several benefits that can lead to weight loss. 

Additionally, its lower calorie content, hydration support, and antioxidant properties make it a favorable choice for those seeking a healthy and enjoyable beverage.

Remember to listen to your body, practice moderation, and combine decaf coffee with a balanced diet and regular exercise for optimal results.

So go ahead and make yourself a cup of coffee — and make it decaf! — so you can savor its benefits guilt-free.

But before you pour yourself your freshly brewed decaf coffee, contact Lifelong Metabolic Center. If you have further questions or concerns about coffee consumption or if you’re trying to lose weight, we’ll be more than happy to help you.

Contact us now to learn more about our weight loss program.


June 27, 2023 Weight Loss

Understanding Vitamin B12 for Weight Loss

If you’ve been on a weight loss journey, you may have come across various claims about the benefits of different vitamins and supplements. A vitamin regularly associated with weight loss is vitamin B12.

But does vitamin B12 really help you lose weight? 

In this comprehensive guide, we’ll dive into the relationship between vitamin B12 and weight loss. 

We’ll explore its potential benefits, recommended dosages, and address frequently asked questions to help you make informed decisions on your weight loss journey.


What is Vitamin B12?

Also known as cobalamin, vitamin B12 is a water-soluble vitamin that plays a crucial role in the normal functioning of the brain and nervous system and the formation of red blood cells. 

Vitamin B12 is essential, but it is also a nutrient that our bodies cannot produce on their own, so we must obtain it through dietary sources or supplements.


Benefits of Vitamin B12 and Effects on Weight Loss

While vitamin B12 is not a magic pill for weight loss, it plays a significant role in several processes linked to weight management:


Energy Production and Metabolism

Vitamin B12 is involved in the metabolism of carbohydrates, proteins, and fats, helping convert them into usable energy. Energy production is essential for staying active and supporting weight loss.


Supporting Optimal Digestion

Vitamin B12 aids in the production of stomach acid and supports the proper functioning of the digestive system. Optimal digestion promotes nutrient absorption and prevents deficiencies that can hinder weight loss progress.


Enhancing Mood and Motivation

Low levels of vitamin B12 have been associated with fatigue, low mood, and reduced motivation. Sufficient B12 levels support your overall well-being and help you maintain the motivation needed to stick to a healthy diet and exercise program.


Regulating Appetite

Vitamin B12 indirectly affects appetite regulation by promoting the production of neurotransmitters involved in satiety and hunger control. 

By maintaining proper B12 levels, you can support a balanced appetite and prevent overeating.


FAQs About Vitamin B12 and Weight Loss

To provide you with a more comprehensive understanding of the relationship between vitamin B12 and weight loss, let’s address some frequently asked questions:


Can Taking Vitamin B12 Alone Lead to Significant Weight Loss?

Vitamin B12 is not a magic solution for weight loss, but it helps.

While it supports various aspects related to weight management, such as energy production, metabolism, and appetite regulation, it is part of a holistic approach that includes a balanced diet, regular exercise, and healthy lifestyle choices.


How Much Vitamin B12 Should I Take to Lose Weight?

The recommended daily intake of vitamin B12 for adults is around 2.4 micrograms (mcg). 

However, if you suspect a deficiency or want to enhance your weight loss efforts, consult with a healthcare professional. They’ll be able to assess your specific needs and recommend the right dosage.


What are Some Sources of Vitamin B12?

Vitamin B12 is naturally found in animal-based foods such as meat, fish, poultry, eggs, and dairy products. 

For vegetarians and vegans, plant-based alternatives fortified with B12, such as fortified cereals, plant-based milks, and nutritional yeast, can provide a source of this essential vitamin.

You can also take vitamin B12 injections for weight loss and B12 supplements.


Can a Vitamin B12 Deficiency Hinder Weight Loss?

Yes, vitamin B12 deficiencies can lead to shortness of breath, reduced energy, a slower metabolism, and lagging weight loss. A severe deficiency in vitamin B12 can cause anemia.

If you suspect a vitamin deficiency, you should contact your doctor for testing so they can address the vitamin deficiency through vitamin B12 shots and supplements or dietary changes. 


Are There Any Risks or Side Effects Associated with Vitamin B12 Supplementation?

Vitamin B12 supplementation is generally safe. 

However, some individuals may experience mild side effects such as nausea, diarrhea, or allergic reactions. Consult with a healthcare professional before starting any new supplementation regimen.


Vitamin B-12: A Piece of the Weight Loss Puzzle

Vitamin B12 may not directly cause significant weight loss on its own. 

But, it plays a role in supporting various processes related to energy production, metabolism, digestion, mood, and appetite regulation. Healthy vitamin B12 levels are crucial for your overall well-being and can indirectly support your weight loss.

As with any aspect of weight management, it’s important to adopt a holistic approach to weight loss with a balanced diet, regular exercise, stress management, and sufficient sleep.


Other Helpful Vitamins and Dietary Supplements for Weight Loss

There are several other vitamins and supplements that can provide valuable support on your weight loss journey

These supplements work in conjunction with a healthy diet and lifestyle to enhance your overall well-being and help you lose weight. 

Let’s explore some of these beneficial supplements:

  • Vitamin D: Supports weight loss by promoting healthy metabolism and regulating appetite. It also plays a crucial role in maintaining bone health and supporting immune function.
  • Omega-3 Fatty Acids: Aid in weight loss by reducing inflammation, improving insulin sensitivity, and supporting fat burning. Also known for their cardiovascular and cognitive health benefits.
  • Green Tea Extract: Contains catechins, which promote thermogenesis, increase fat oxidation, and support weight loss efforts. Green tea extract also offers antioxidant properties.
  • Chromium: Helps regulate blood sugar levels, reducing carbohydrate cravings and promoting weight management. It supports balanced energy levels and may improve body composition.
  • Probiotics: Promote a healthy gut microbiome, which can aid in weight management and support digestive health. Probiotics also help optimize nutrient absorption and support immune function.
  • Herbal Supplements: Certain herbs, such as Garcinia cambogia, green coffee bean extract, and cinnamon, have been associated with weight loss benefits. These herbal supplements may help suppress appetite, boost metabolism, and enhance fat burning.
  • Fiber Supplements: Fiber-rich supplements, like psyllium husk, glucomannan, or acacia fiber, can help promote satiety, regulate bowel movements, and support a healthy digestive system.

Incorporating these supplements into your weight loss plan can provide additional support and optimize your overall health. 

However, it’s important to remember that supplements are not a substitute for a balanced diet and lifestyle. 

Consult with a healthcare professional before starting any new supplements. This will help you make sure your supplements align with your specific needs and health conditions.


June 27, 2023 Weight Loss

Are You Struggling to Find the Right Weight Loss Supplements?

It can be challenging to find the right supplements that actually deliver weight loss results. With so many weight loss pills on the market, it’s easy to feel overwhelmed and uncertain about which supplements actually work.


Can’t Find Weight Loss Pills and Diet Supplements That Actually Work?

Maybe you’ve tried various types of weight loss pills and supplements in the past. 

If you have, you may have been disappointed because you didn’t get the results you thought you would. 

It’s frustrating when your plans to lose weight are stunted by subpar weight loss products. Lots of these supplements promise noticeable weight loss without diet and exercise but fail to deliver.


Get the Best Results with the Top Weight Loss Supplements of 2023

The good news is, we’ve done the research for you. 

We’ve found the best weight loss supplements for 2023, supported by science. 

When used with diet and regular exercise, these can help support healthy weight loss results. We chose these supplements based on their unique benefits and their positive impact on weight loss journeys

Now, let’s dive into our list of the best weight loss supplements for 2023 and explore how they can help people lose weight.


1. B12 Complex: Energize Your Weight Loss Efforts

B12 Complex is a combination of essential B vitamins, including vitamin B12. It plays a crucial role in energy production, nerve function, and red blood cell formation.


Historical Uses

B12 has been used for decades to treat vitamin B12 deficiencies and related conditions, like pernicious anemia. Its role in weight loss gained attention because of its involvement in metabolism and energy regulation.


Other Benefits

  • Supports healthy brain function and cognitive health
  • Boosts immune system
  • Enhances mood and reduces symptoms of depression


2. Probiotic: Nurture Your Gut Health and Shed Pounds

Probiotics are live bacteria and yeasts that have many health benefits, particularly for the digestive system. They help restore the balance of beneficial bacteria in the gut.


Historical Uses

Fermented foods containing probiotics have been consumed for centuries in various cultures to support digestion and overall health. Probiotic supplements gained popularity in recent years for their potential to improve gut health and aid in weight management.


Other Benefits

  • Strengthens immune system
  • Reduces symptoms of digestive disorders, such as bloating and constipation
  • Enhances nutrient absorption


3. Multivitamin: Fill Nutrient Gaps and Optimize Your Weight Loss

A multivitamin is a combination of various essential vitamins and minerals that your body needs for proper functioning. It helps ensure you meet your daily nutritional requirements.


Historical Uses

Multivitamins have been widely used for decades to prevent nutritional deficiencies and support overall health. They have gained relevance in the weight loss context due to the role of essential nutrients in energy metabolism.


Other Benefits

  • Provides antioxidant protection
  • Supports bone health
  • Enhances skin, hair, and nail health


4. Detox Supplement (Proprietary Blend): Cleanse and Reset Your Body for Weight Loss

A detox supplement with a proprietary blend combines specific ingredients known for their detoxifying properties. This blend aims to support the body’s natural detoxification processes.


Historical Uses

Detoxification practices have been utilized for centuries in traditional medicine systems to eliminate toxins and purify the body. Detox supplements with proprietary blends have gained popularity in recent years for their convenience and potential benefits.


Other Benefits

  • Supports healthy digestion
  • Enhances liver function
  • Boosts immune system


5. Proprietary Weight Loss Supplement: Boost Your Fat Burning Potential

A proprietary weight loss supplement contains a blend of ingredients designed to help you lose weight. These ingredients work synergistically to enhance metabolism, burn fat, and manage weight.


Historical Uses

We have used weight loss supplements for years to assist individuals in their weight loss journeys. The combination of specific ingredients in proprietary blends offers a comprehensive approach to weight management.


Other Benefits

  • Increases energy levels and stamina
  • Supports muscle recovery and development
  • Enhances overall athletic performance


6. Protein Supplements: Fuel Your Weight Loss with Quality Protein

Protein supplements can be a valuable addition to your weight loss journey. They provide a convenient and effective way to quickly increase your protein intake.

High-quality protein plays a crucial role in muscle recovery, satiety, and overall body composition.

Choose a type of protein supplement that aligns with your dietary needs and preferences. Consider trying different flavors and brands to find the ones that suit your taste buds. 

If you aren’t sure about your dietary needs, schedule a consultation with Lifelong Metabolic Center.

Here are a few different types of high-quality protein supplements that can support healthy weight loss:


Whey Protein Concentrate

Whey protein concentrate is derived from milk and is a cost-effective option.

  • Pros: Affordable, contains essential amino acids, promotes muscle recovery.
  • Cons: May contain lactose, lower protein concentration compared to isolates.
  • Recommended Over-the-Counter Weight Loss Supplements: Optimum Nutrition Gold Standard Whey, Dymatize Elite Whey Protein, MuscleTech Nitro-Tech Whey Protein.
  • Flavor Suggestions: Chocolate, Vanilla, Cookies and Cream.


Whey Protein Isolate

Whey protein isolate is further processed to remove lactose and fat, giving it a higher protein concentration.

  • Pros: Higher protein content, low in lactose and fat, fast-absorbing.
  • Cons: More expensive than concentrate.
  • Recommended Over-the-Counter Weight Loss Supplements: Isopure Zero Carb, Jay Robb Whey Protein Isolate, NOW Sports Whey Protein Isolate.
  • Flavor Suggestions: Strawberry, Chocolate Peanut Butter, Unflavored.


Collagen Protein

Collagen protein comes from animal sources and is known for its role in supporting skin, joint, and bone health.

  • Pros: Supports connective tissue health, aids in muscle recovery.
  • Cons: Limited amino acid profile for muscle building.
  • Recommended Over-the-Counter Weight Loss Supplements: Vital Proteins Collagen Peptides, Sports Research Collagen Peptides, Bulletproof Collagen Protein.
  • Flavor Suggestions: Unflavored, Vanilla, Mixed Berry.


Vegetarian and Vegan Protein

Plant-based protein supplements offer options for individuals following vegetarian or vegan diets.

This can include pea protein, hemp protein, and rice protein.

  • Pros: Plant-based, suitable for dietary restrictions, rich in fiber and antioxidants.
  • Cons: May have a grainy texture, lower in certain essential amino acids.
  • Recommended Over-the-Counter Weight Loss Supplements: Garden of Life Organic Plant Protein, Vega One All-in-One Shake, Sunwarrior Warrior Blend Plant-Based Protein.
  • Flavor Suggestions: Chocolate, Vanilla, Berry.


7. Other Vitamins and Supplements for Weight Loss Support

There are other vitamins and supplements that can play a beneficial role in supporting your weight loss.

These supplements can provide specific nutrients and promote overall well-being, aiding in your journey to achieve a healthier weight.


Green Tea Extract

Green tea extract contains compounds known as catechins, which have been associated with increased metabolism and fat burning.

  • Benefits: Enhances thermogenesis, promotes fat oxidation, supports weight loss.
  • Recommended Over-the-Counter Weight Loss Supplements: Now Foods Green Tea Extract, Jarrow Formulas Green Tea Extract, BulkSupplements Green Tea Extract.


Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fish oil supplements, have been shown to have numerous health benefits, including supporting weight loss efforts.

  • Benefits: Reduces inflammation, enhances insulin sensitivity, promotes fat loss.
  • Recommended Over-the-Counter Weight Loss Supplements: Nordic Naturals Ultimate Omega, Optimum Nutrition Fish Oil, Nature Made Fish Oil.


Vitamin D

Research has shown vitamin D deficiency can be linked to weight gain and obesity. 

Taking vitamin D supplements may help promote healthy weight loss.

  • Benefits: Enhances insulin sensitivity, regulates appetite, supports overall metabolic health.
  • Recommended Over-the-Counter Weight Loss Supplements: NatureWise Vitamin D3, Sports Research Vitamin D3, NOW Foods Vitamin D3.



Chromium is a mineral that plays a role in carbohydrate and fat metabolism. Supplementing with chromium may help regulate blood sugar levels and reduce cravings. It acts as a natural appetite suppressant.

  • Benefits: Supports balanced blood sugar levels, reduces carbohydrate cravings, aids in weight management.
  • Recommended Over-the-Counter Weight Loss Supplements: Thorne Research Chromium Picolinate, Solgar Chromium Picolinate, Life Extension Chromium.

Including these additional vitamins and supplements as part of a balanced diet can provide added support for your overall health and well-being. 


Consult Lifelong Metabolic Center to Learn More About the Best Weight Loss Supplements

Our top picks for the best weight loss supplements for 2023 offer a wide range of benefits beyond meeting weight loss goals. 

By choosing the best dietary supplements for weight loss with a healthy diet and exercise, you can optimize your overall weight loss and achieve long-lasting results. 

It’s important to consult with a healthcare professional before adding any supplements to your routine, especially if you have any underlying health conditions or take medications. 

Lifelong Metabolic Center’s founder Dr. Amanda Borre can help recommend natural weight loss supplements, incorporated into our weight loss program.

We know trying to lose weight and sticking to a diet can be a challenge, and Lifelong Metabolic Center is here to help. 

If you want to lose weight and keep it off for good, contact us today.


May 25, 2023 Weight Loss

Are you frustrated with stubborn weight gain and accumulating belly fat? 

It could be more than just a matter of calories in and out. 

Enter cortisol, the stress hormone that wreaks havoc on your body composition.

Elevated cortisol levels not only contribute to the storage of stubborn belly fat but also trigger intense cravings and an insatiable appetite for unhealthy foods.

On top of that, they can mess with your insulin sensitivity and slow down your metabolism, making weight loss an uphill battle. Stress-induced emotional eating only adds fuel to the fire, leading to further weight gain.

Here’s why cortisol is a supervillain stress hormone with fat and weight loss: 

  1. Storage of Stubborn Belly Fat: Elevated cortisol levels often lead to increased fat storage, especially around the abdomen. Yes, that’s right—the infamous “belly fat.” This type of fat has been linked to higher risks of cardiovascular disease, type 2 diabetes, and other metabolic disorders.
  2. Ravenous Appetite and Cravings: Cortisol has a sneaky way of ramping up your appetite and making you crave unhealthy, calorie-laden foods. It’s like it whispers in your ear, “Hey, how about some sugary treats or carb-loaded goodies?” These cravings can lead to overeating and consuming more calories than needed, ultimately resulting in weight gain.
  3. Insulin Sensitivity Snags: Prolonged cortisol elevation can mess with your body’s insulin sensitivity. Translation: it becomes harder for your cells to efficiently use glucose, which leads to higher blood sugar levels. This pesky insulin resistance can contribute to weight gain, particularly around the midsection.
  4. Metabolic Mayhem: Cortisol can interfere with your metabolic processes. It can break down stored glycogen and muscle proteins into glucose, providing a quick energy source during stressful situations. However, prolonged high cortisol levels can disrupt your metabolic rate, slow down fat burning, and make it trickier to shed those extra pounds.
  5. Emotional Eating Enabler: Stress triggers cortisol release, and that can pave the way to emotional eating. Sometimes, when life gets tough, we find solace in food. Cortisol can push us towards indulging in high-calorie, not-so-healthy treats as a coping mechanism, leading to weight gain.

So that’s the bad news. What’s the good news?

The good news is, there are a lot of natural strategies you can use to lower cortisol levels and help you lose stubborn weight and body fat…


What is Cortisol?

Cortisol is a hormone produced by the adrenal glands, which are small glands located on top of the kidneys. 

We refer to it as the stress hormone because our adrenal glands release it in response to stress. Cortisol helps the body cope with and respond to various challenges and stress stimuli.

When you become stressed, your cortisol production kicks into overdrive.

It gives your body a burst of energy and heightened awareness.

Cortisol also works to regulate essential functions, like metabolism, blood pressure, immune response, and the body’s inflammatory processes.


What are the Risks and Symptoms of High Cortisol Levels?

Too much of a good thing can quickly turn into a bad thing.

Having too much cortisol is no different. 

Increased cortisol can lead to a slew of health issues.

Symptoms associated with high levels of cortisol may include:

  • Fatigue
  • Anxiety or depression
  • Headaches
  • Decrease in libido
  • Increased appetite
  • Cravings for high-calorie foods
  • Slowed metabolism
  • Insulin resistance
  • Belly fat accumulation
  • Weight gain

Chronic stress can create chronically high cortisol levels which can also increase your risk for:

  • Heart attack
  • Heart disease
  • High blood pressure
  • Stroke
  • Type 2 diabetes

While there may be factors out of your control for how you deal with stress such as genetics and life experiences, you can learn to react to stress in a way that allows you to manage cortisol levels.


4 Natural Ways to Lower Cortisol Levels that Can Help You Lose Weight

If your stress levels are high, your cortisol levels will be high. 

Which is why managing stress is one of the most non-obvious but wildly effective ways to help you lose stubborn weight.

Here are a few ways you can reduce your cortisol levels naturally:


Get Regular Exercise

Getting enough exercise can reduce the effects of stress, improve your mood, and keep your body in good shape.

You can get a good daily workout from 30 to 60 minutes of low- to moderate-intensity physical activities. Yoga, Pilates, or Tai Chi incorporate physical exercise and additional stress management techniques at the same time.

If 30 minutes is too much for your busy schedule, no sweat! 

Here are a few other ideas for quick 15-20 minute workouts: 

  • Take a short walk in the great outdoors. 
  • Run-walk intervals on a treadmill or around your neighborhood
  • Do some sprints on an indoor bike, or ride around your block
  • Do HIIT interval training or circuit training with minimal equipment like resistance bands 
  • Do a circuit of bodyweight exercises like push-ups, squats, lunges, jumping jacks, planks, etc.

A study from the University of Michigan found that 20 minutes of being outside surrounded by nature can cause a significant drop in cortisol levels.

If you need more motivation you can join a sports club, team sport, group fitness classes, or outdoor activity group that meets throughout the week. 

Check out your local gyms, recreation centers, local social media activity groups, and common interest websites like for sports, classes, and activities in your area.

Team sports and group physical activities require social interaction, which can help alleviate stress and anxiety. 

Plus having a team that relies on your participation can be a powerful motivator for you to get up, move, and stick to it.


Eat a Balanced Diet

Maintaining a balanced diet is essential for improving cortisol levels. 

Certain nutrients can have an outsized impact on hormone regulation.

A diet rich in whole grains, fruits, vegetables, and lean proteins provides essential vitamins, minerals, and antioxidants that support the body’s stress response system. 

Consuming a balanced diet helps stabilize blood sugar levels, which prevents spikes and crashes that can trigger cortisol release. 

Try incorporating some of these foods into your diet to help manage cortisol levels:

Here is a list of foods known to help reduce cortisol levels:

  • Berries: Enjoy a variety of berries such as blueberries, strawberries, and raspberries. Berries are rich in antioxidants that combat oxidative stress and help regulate cortisol levels.
  • Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, a nutrient associated with reduced cortisol levels and improved mood.
  • Leaf Green Vegetables: Leafy green vegetables like spinach, kale, and Swiss chard are packed with vitamins, minerals, and phytonutrients that support adrenal health and help manage cortisol.
  • Avocados: They are a great source of healthy fats, potassium, and B vitamins. These nutrients contribute to overall stress reduction and cortisol regulation.
  • Citruses: Citrus fruits like oranges, are high in vitamin C. Vitamin C helps lower cortisol levels and supports the immune system, especially in times of stress.
  • Fermented Foods: Foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics that promote a healthy gut microbiome, which has been linked to reduced stress and cortisol levels.
  • Oats: Start your day with a bowl of oats. They are a complex carbohydrate that helps stabilize blood sugar levels, preventing spikes that can trigger cortisol release.
  • Herbal Teas: Sip on herbal teas like chamomile, lavender, and peppermint, known for their calming properties. These teas can help promote relaxation and reduce cortisol levels.
  • Nuts and Seeds: Snack on a variety of nuts and seeds, including almonds, walnuts, pumpkin seeds, and sunflower seeds. These snacks are rich in healthy fats, magnesium, and other nutrients that support cortisol regulation and overall well-being.

Need help with losing weight and lowering your cortisol levels? Contact Lifelong Metabolic Center.


Get Enough Sleep

When we experience sleep deprivation or poor-quality sleep, cortisol levels can spike, and wreak havoc on our health and weight loss goals. 

Adequate, restful sleep helps the body regulate cortisol levels, promoting optimal functioning of the stress response system.

Try these strategies for getting more quality sleep:

  • Go to bed and wake up around the same time every day
  • Set up a comfortable sleeping environment
  • Read a print book instead of your phone or tablet before bedtime
  • Limit naps during the day
  • Skip caffeine and heavy meals close to bedtime
  • Avoid intense exercises before going to bed

These strategies can help you manage cortisol production, and reduce the risk of chronic stress, weight gain, and other related health issues.


Natural Supplements

Even if you already eat healthily, you still might not get every nutrient your body needs to lower cortisol levels. 

That’s where natural supplements come in. 

Herbs and other natural substances used to decrease stress are described as adaptogenic. We also refer to them as adaptogens.

Here are some commonly used adaptogenic supplements:

  • Ashwagandha: This adaptogenic herb is believed to support the body’s stress response system and help regulate cortisol levels.
  • Rhodiola Rosea: Another adaptogenic herb that may assist in managing stress and reducing cortisol levels.
  • Omega-3 Fatty Acids: Omega-3 supplements, typically derived from fish oil or algae, are known for their anti-inflammatory properties and potential to support stress reduction.
  • Magnesium: Adequate magnesium levels are important for overall well-being. This mineral may help modulate cortisol levels.
  • Vitamin C: As an antioxidant, vitamin C plays a role in stress management and may help reduce cortisol levels.
  • B-vitamins: B-vitamins, including vitamin B5 (pantothenic acid) and vitamin B6 (pyridoxine), are involved in the production and regulation of cortisol.
  • Holy Basil (Tulsi): Holy basil is an herb often used in traditional Ayurvedic medicine and is believed to have stress-reducing properties.
  • L-Theanine: Found in green tea, L-Theanine has been studied for its potential calming effects and its ability to modulate cortisol levels.
  • Phosphatidylserine: This phospholipid is found in high amounts in the brain and may help regulate cortisol levels during times of stress.
  • Gamma-Aminobutyric Acid (GABA): GABA is an inhibitory neurotransmitter that may promote relaxation and help lower cortisol levels.

Note: Before adding any supplements to your diet, it is important that you consult with a healthcare professional

Lifelong Metabolic Center’s Dr. Amanda Borre, D.C., can provide you with recommendations based on your needs.

Contact Lifelong Metabolic Center now to request more information.


Ready to Lower Your Cortisol Levels and Lose Weight?

Lowering cortisol levels are a critical, but often overlooked, component of weight loss and management. 

If you follow these steps and strategies, you can regain control of your body, reduce stress, and reach your weight loss goals. 

Lifelong Metabolic is here to help reduce stress and excess cortisol so you can lose weight more effectively.

Stay motivated, stay focused, and let’s tackle cortisol and weight loss together — contact us today for more information.


April 17, 2023 Weight Loss

What is Body Mass Index (BMI)?

There are several different ways to determine whether or not your weight is healthy. One of the most commonly used methods to determine if your weight is healthy is measuring your body mass index, which is more commonly known as BMI.

BMI is used to measure body fat based on an adult’s height and weight.

Note: The US Centers for Disease Control and Prevention (CDC) defines an adult as over the age of 20. There is a separate body mass index designed for children and teenagers aged 2 to 19, which takes their developing bodies into consideration. This blog will focus on answering frequently asked questions about body mass index for adults.


How is BMI Calculated?

A BMI is calculated by taking a person’s weight (in kilograms) divided by the square of their height (in meters).

Since most Americans don’t use the metric system when weighing in (or just about anything else), you can still use the same formula using pounds and inches squared in place of kilograms and meters.

Once you have that number, multiply it by 703 for your BMI percentage.


BMI Calculator

Better yet, you can skip the math by entering your height and weight into the BMI calculator below:

What BMI Categories Are There?

Once you’ve calculated your BMI, you’ll find yourself in one of the following categories:

  • Less than 18.5: Underweight range
  • 18.5 to 24.9: Healthy weight range
  • 25.0 to 29.9: Overweight range
  • 30.0 and higher: Obese range


Can BMI Tell Me How Much Weight to Lose?

The BMI itself will not give you a weight loss goal to reach and maintain, but you can use the Body Mass Index Tables at the NIH website to calculate how much weight you need to lose in order to achieve a healthy/normal BMI range.

Find your height (in inches) on the left side of the table. At the top of the table, you’ll see BMI numbers. Match your height with a BMI between 19 to 24, and subtract that number from your current weight to calculate the difference and see how much weight you need to lose


What is the Average BMI in the US?

According to a 2018 CDC National Health Statistics Report, the average BMI for American women over the age of 20 is 29.6, and 29.1 for American men in the same age group.

The BMI would consider the average American as overweight, and as trends from previous studies indicate, it is likely the average American will be defined as obese.


Is BMI Different for Men and Women?

Although CDC reports divide populations by sex, BMI does not differentiate between men and women. BMI uses the same calculation method and categorization method regardless of one’s gender.

This means questions like “What is a good BMI for women?” or “What is a good BMI for men?” have the same answer: a BMI range between 18.5 to 24.9.

Still, biological differences between men and women can be relevant when evaluating body weight with BMI. For example, women tend to be shorter and have a higher percentage of fat compared to men, and as a result, the number calculated tends to be higher for women.


How Accurate is BMI?

While BMI is a reliable indicator of body weight conditions, it is not perfect.

The BMI is intended to measure body fat and does not take factors like muscle mass or bone density into account.

Muscle weighs more than fat, so people who have more muscle mass will weigh more on a BMI because it uses your total body weight and height in its calculation.

Since the BMI does not consider other important factors and variables, it is limited to some degree and should be taken with a grain of salt.


Is Knowing My BMI Important for Weight Loss?

It’s useful knowledge to have, but it’s not the only important piece of information available to you when it comes to weight loss.

As discussed earlier, a BMI only estimates body fat — not muscle mass, water weight, or bone density. Determining the percentage of these components is key to building a successful weight loss program for patients.

It may also help to have an understanding of your family’s medical history. Obesity can be caused in part by genetics and various other risk factors and health problems you may or may not be aware of.

Lifelong Metabolic Center’s weight loss program takes this information into account. We go beyond the BMI — we use body composition, DNA testing, and other methods to determine the best way to help you lose weight more efficiently and effectively and keep the pounds off for good.


Lifelong Metabolic Center’s Weight Loss Program Goes Beyond the BMI

While the BMI is one piece of information that is used at Lifelong Metabolic Center, we use others as well. We look at the percentage of your weight that is fat versus muscle versus water.

We also include DNA testing as part of our weight maintenance program. This can give us some insight as to which foods are best for your diet and what amounts of exercise and physical activity may work best for you. We’ll implement body composition and genetic information into your individualized weight loss and weight maintenance program to help you lose that unwanted weight for life!

With a high level of support and attention to detail, it’s no wonder people are changing their lives with Lifelong Metabolic Weight Center.

For more information or to start your weight loss journey, contact Lifelong Metabolic Center today.


Results May Vary: Causes for being overweight or obese vary from person to person. Whether genetic or environmental, it should be noted that food intake, rates of metabolism and levels of exercise and physical exertion vary from person to person. This means weight loss results will also vary from person to person. No individual result should be seen as typical. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.


1220 Hobson Rd., Suite 216
Naperville IL 60540

(630) 228-1372


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