Weight Loss Myths: 10 Biggest Misconceptions

Currently, the number of people in the world who are obese or overweight is greater than the number of those who are underweight. And this growth trend is not showing signs of abating. These distressing figures explain the public’s unwavering interest in weight loss strategies. The internet and other media diligently deliver what the public wants: old and new tips on losing weight, “scientifically-backed” advice, and weight-loss product recommendations from experts.

However, medical professionals warn that much of the weight loss advice we see in the media is false or only partially true.

This article tackles popular weight loss myths, explains the reasoning behind each, and tells you how to effectively approach the problem of excess weight.

Weight loss myths

10 Common Weight Loss Myths Debunked

Many of the following weight-loss misconceptions are popular because they give hope of an “easy fix” for a difficult problem. Here are ten common weight loss myths that explain why so many of us struggle to lose weight.

Myth 1: Fad Diets Work

The greatest false idea you can have as you start your weight loss journey is the belief that you can lose weight quickly. The desire to look good fast prompts people to go on meal plans promising to help decrease a certain amount of weight in an unreasonable amount of time. They are called fad diets. Examples include cutting out whole food groups, replacing solid food with liquids, and focusing only on one food. One-food-focused diets entail eating mostly one prescribed item, i.e., cabbage soup or boiled eggs, and they result in a 5-15 pounds loss in only a few days.

Though some people who go on fad diets achieve their goals, the results are short-lived. The body craves the nutrients it needs for proper functioning, leading to a relapse that brings back all the lost weight and usually adds more pounds.

Fad diets are overly restrictive, stripping the body of essential nutrients, causing frequent sugar spikes in the blood, and leading to more weight gain, hormonal imbalances, and potential health issues. They are not rooted in science and generally cause more harm than good.

Note: Learn more about fad diets, how to recognize them, and what risks they carry.

Weight loss myth - avoiding carbs

Myth 2: Carbs Are the Enemy

One of the most widespread weight-loss myths is that carbohydrates are fattening and should be avoided at all costs. It is true that a diet high in refined carbs, such as sugary foods and drinks, pizzas, burgers, and French fries, is a sure way to gain weight quickly. However, carbohydrates also make up much of what we call “healthy foods,” including whole grains, legumes, fruits, and vegetables. When our digestive system breaks down these complex carbohydrates, glucose enters our cells, giving them energy to do their work. Glucose is the primary fuel for the proper functioning of our bodies.

Some diets, such as the Keto diet, focus on eliminating most carbs from our system and teaching our cells to use fat as fuel instead of the preferred carbs. This puts a lot of pressure on the kidneys to process far more fats and protein than recommended. It also eliminates fiber from your diet, increasing the risk of nutrient deficiencies, constipation, and other health issues.

Healthy carbs from whole grains, fruits, and vegetables actually help keep you satiated for longer and may aid in weight loss. Instead of going on carb-free diets, choose your carbohydrates wisely and incorporate them in a healthy, balanced meal program.

Myth 3: Skipping Breakfast for Weight Loss

Skipping breakfast is a popular option for many who want to shed extra pounds. While some research shows this habit increases the risk of severe diseases, other suggests it may improve certain health risk factors. In any case, missing breakfast doesn’t contribute to weight loss. It can increase pangs of hunger later in the day, causing people to ingest more calories than they would.

For people who are not hungry in the morning, skipping breakfast prolongs the period without food as part of intermittent fasting. However, doing this to cut calories and accelerate weight loss, especially for people who are hungry in the morning, is not an effective strategy. Some studies suggest skipping breakfast may even contribute to weight gain.

Myth 4: Ingredients That “Melt” Fat

Many overweight people fall for catchy titles in online media promoting ingredients that “melt fat.” These include lemon water, celery juice, apple cider, green tea, ginger, turmeric, cinnamon, and more. Celebrities often share how certain ingredients help them burn fat and look good, making their fans enthusiastic about using them as well.

No scientific evidence supports the claims that any of these ingredients on their own significantly shrink fat cells. They may indirectly and minimally support weight loss by helping to lower blood sugar levels, balance certain hormones, and increase satiety. Therefore, they can only be an addition to a balanced diet.

Counting calories for weight loss

Myth 5: Counting Calories

The basic, non-negotiable principle of weight loss is to consume fewer calories than you expend. That part of the “calorie counting” myth is true. However, many people believe that all calories are created equal and that they only need to ensure their daily calorie intake doesn’t exceed a recommended amount for weight loss (e.g., 1500 kcal).

One 3.5 oz chocolate bar has approximately the same number of calories (600 kcal) as grilled tuna with bean and tomato salad. One 8-oz bag of potato chips has twice the amount (1,200 kcal). If you eat one chocolate and one bag of chips, you have already consumed the total daily caloric value you need to maintain optimal weight. If you also have that tuna and salad, you’ll gain weight.

When you eat calorie-dense instead of nutrient-dense meals, the body craves more food to compensate for the lack of nutrients. This is why many people end up eating twice or three times more calories than their daily value, which leads to more weight gain. In addition to increased weight, they also frequently develop health issues due to nutrient deficiencies.

Myth 6: Exercise Only

Exercise, along with a balanced diet, is the pillar of health. Vast evidence proves its beneficial effects on various health markers. However, when it comes to weight loss, on its own, exercise has a minimal effect. People who continue to eat large amounts of refined sugars and processed foods, can’t burn those calories with exercise.

Depending on the person’s weight and speed, an hour of jogging burns approximately 400-700 calories. The same goes for swimming and aerobic activity. Riding a bicycle, walking, and weightlifting burn less. This means that an hour of high-intensity training daily is required to burn the calories from one 3.5-oz chocolate. For many people, that is an unrealistic goal. Furthermore, many people consume more than one chocolate bar’s worth of extra calories per day.

Exercise enhances dopamine release, improves mood, and helps people adopt healthier lifestyles, including balanced nutrition, but it is only one piece of the weight-loss puzzle.

Exercise for weight loss

Myth 7: Intermittent Fasting as the Magic Bullet

Intermittent fasting has become popular in the past decade. This eating practice involves eating and drinking during a set time window and fasting for the rest of the period. Popular intervals include:

When it comes to intermittent fasting for weight loss, studies show inconsistent results. Some suggest the method may encourage weight loss, while others don’t show any difference between intermittent eating and other weight-loss approaches.

It may help people who tend to snack at night, putting a clear ban on their unwelcome habit. However, time-restricted eating only works if the calories consumed during the eating time window do not exceed the number of calories burned during the day.

Myth 8: Beverages Don’t Affect Weight

Overweight people are often unaware of how much weight they put on only by drinking sugary beverages daily. These include soft drinks, coffee with sugar and cream, alcoholic beverages, and even smoothies. A glass of each adds at least 100 kcal to the daily calories, and often more.

To jumpstart your weight-loss journey, eliminate added calories from beverages and go for healthier options – coffee and herbal teas without sugar, smoothies with low-calorie fruits and vegetables (and without additional flavor enhancers, such as peanut butter), and water with lemon and cucumbers.

Myth 9: Supplements Can Do Magic

Dietary supplements that promise impressive weight-loss results are not backed by science. Products that healthcare providers sometimes recommend usually have a modest effect on weight loss, but they help regulate other health factors hindering weight loss.

For example, chromium is said to reduce cravings, increase lean muscle mass, and promote fat loss. Green tea is shown to reduce fat absorption, potentially aiding weight loss. Carnitine increases fatty acid oxidation, with a modest effect on weight. Other common ingredients in supplements for weight loss show promise, but current evidence is limited.

Doctors who prescribe dietary supplements to overweight patients emphasize their role as support to other necessary weight-loss strategies, including decreased food intake, balanced nutrition, and regular exercise.

Note: Learn about the most effective weight-loss products to date and how to take them.

Supplements for weight loss

Myth 10: Weight Loss as an Aesthetic Goal

Our appearance-focused mindset is perhaps the biggest obstacle to reaching and maintaining a desired weight. Most people want to lose weight to look good, and they want quick results. The inherent slow progression of weight reduction clashes with the patient’s desires, and the frustration often leads to more food intake and weight gain.

Understanding that optimal weight is primarily about good health, maintained with permanently balanced nutrition and regular physical activity, yields better and more long-lived results.

Note: If you need help creating a strategy for sustainable weight loss, check out our customized medical weight-loss programs. They are tailored to each patient based on their unique health condition and goals.


Many overweight people struggle to shed excess pounds because they continue to cling to deeply rooted weight-loss myths that don’t lead to sustainable results. The best approach is to unlearn most of the advice we see every day in the media and prepare for a life-long change in habits that will eventually lead to weight loss.

Our medical weight loss experts at Vibrant Vitality Clinic can help you get started.

Thyroid and Metabolism: Are They Connected?

The thyroid gland plays a crucial role in metabolism, influencing how our body processes food and turns it into energy. Optimal thyroid hormone levels can improve metabolic rate, help you get in shape, and restore hormonal balance for a better mood, higher energy, and increased cognitive clarity.

This article delves into the connection between thyroid and metabolism and gives you actionable tips to boost metabolism for better thyroid health.

Thyroid and metabolism: are they connected?

Does Thyroid Function Affect Metabolism?

The thyroid gland produces the hormones triiodothyronine (T3) and thyroxine (T4). These hormones control cellular metabolism and affect vital bodily functions, such as energy expenditure, heart rate, growth, body temperature, and digestion. They directly influence the speed of metabolism, impacting how your body transforms food into energy.

Thyroid Conditions That Affect Metabolism

Metabolic function directly depends on thyroid hormones. Abnormal thyroid hormone levels can impair metabolic health in two distinct ways outlined in the following chart:

Hypothyroidism (underactive thyroid)Hyperthyroidism (overactive thyroid)
CharacteristicsInsufficient production and release of thyroid hormones.Excessive production of T3 and T4hormones.
Metabolic impactSlows down metabolism.Speeds up metabolism.
Common symptomsFatigue, weight gain, cold intolerance, dry skin, and depression.Rapid heartbeat, weight loss, increased appetite, excessive sweating, insomnia, and anxiety.
Affected populationAffects all ages and genders, with a higher prevalence among women.Affects approximately 1.2% of the population in the United States and is slightly more common among women.
Treatment solutionsHormone replacement therapy is an effective treatment for older women, as they are more likely to develop this condition after menopause.Treatments usually involve antithyroid drugs, radioactive iodine, beta-blockers, or surgical removal of the thyroid gland.

Thyroid disorders require medical assistance and prescribed medication. Below is a list of the most common thyroid health problems that affect metabolism. The list is not exhaustive so it is essential to consult your medical provider if you suspect problems with your thyroid gland.


Thyroiditis (thyroid inflammation) encompasses the following group of health conditions:

This inflammation can be temporary (acute or subacute) or permanent (chronic). Treatments and symptoms vary depending on the disorder and its severity. Thyroiditis can affect anyone, and the most common type is Hashimoto’s.


Hashimoto’s disease (Hashimoto’s thyroiditis) is an autoimmune disorder that occurs when the immune system mistakenly attacks the thyroid gland, often resulting in hypothyroidism. This chronic inflammation decreases thyroid hormone levels and slows down metabolism.

Common symptoms include fatigue, weight gain, cold intolerance, constipation, and heavy or irregular menstrual periods. Patients are encouraged to take regular blood tests to monitor thyroid hormone levels and take prescribed medication with a synthetic form of thyroxine.

Graves’ Disease

Graves’ disease is an autoimmune disorder in which the immune system attacks the thyroid gland, which starts producing a surplus of hormones (i.e., hyperthyroidism). Increased metabolic activity causes rapid heartbeat, tremors, anxiety, weight loss, diarrhea, and heat intolerance.

This rare condition affects more females than males, typically aged thirty to fifty. The risk increases if you smoke, have other autoimmune conditions, or have a family history of thyroid dysfunction. This lifelong disorder requires medical care. Symptoms can be alleviated with beta-blockers, antithyroid drugs, and radioiodine therapy.

Thyroid Nodules

Nodules are unusual lumps (growth) of cells on the thyroid gland. Depending on their size, number, and hormone production, they may slow down or accelerate your metabolic rate. Common symptoms include difficulty swallowing, voice changes, neck pain, and thyroid gland enlargement.

Thyroid nodules are usually benign and rarely cancerous, however, they can cause or indicate an underlying thyroid disorder. Thyroid nodules affect 6% of women and 1-2% of men and are less common in children. Depending on the underlying cause, they may require radioactive iodine therapy, surgery, or no treatment.


Goiter is a treatable condition characterized by an enlarged thyroid gland. Depending on the underlying thyroid disorder, it may disrupt metabolic processes. Common symptoms include neck vein swelling, a lump below the Adam’s apple, tightness, hoarseness, and dizziness.

There are two types of thyroid enlargement:

People who suffer from obesity, insulin resistance, or metabolic syndrome are more likely to develop this condition.

Thyroid Cancer

This type of cancer starts in the tissue cells of the thyroid gland. It shows no symptoms at first, but as it grows patients may experience neck swelling, lumps (nodules), voice changes, and swallowing difficulties. Disrupted thyroid hormone activity impacts metabolism, typically by slowing it down.

There are several types of thyroid cancer, and most of them have a good cure rate. Treatments include surgery, radiation, chemotherapy, thyroid hormone therapy, and radioiodine therapy.

How to Boost Metabolism When You Have a Thyroid Disorder

Improving thyroid health will positively impact various bodily functions, including metabolism. A healthy thyroid will help you increase metabolism for weight loss or simply enhance overall health, regardless of your weight goals.

Make sure your thyroid hormones are under control before making any lifestyle changes. Always consult an endocrinologist before trying new exercise regimes, supplements, or diets.

Moving your body to boost metabolism.

Move Your Body

Regular exercise can improve thyroid function and help you reap additional health benefits, such as better sleep, more energy, and increased metabolism. However, excessive exercise or high-intensity training may provoke heart failure if your thyroid hormones aren’t well-controlled. Therefore, doctors recommend different workout plans based on your fitness level and health condition.

Beginners can start with low-impact exercises, such as:

High-impact exercises involve more risks, but with more stamina and your doctor’s approval, you can safely engage in them.

Check Your Vitamin and Mineral Levels

Dysfunctional thyroid often indicates vitamin or mineral deficiency. Optimal levels of essential micronutrients help moderate TSH levels, protect the thyroid from oxidative stress, and promote overall health. They are also essential for regulating energy metabolism and the production of enzymes that facilitate energy release and storage.

Your healthcare provider may run a blood test to determine if you have any vitamin or mineral deficiencies that impair your thyroid function and metabolism.

Note: IV therapy for weight loss is another way to optimize nutrients and improve metabolic function.

Modify Your Diet

You can tweak your dietary regime to improve thyroid health and increase metabolism. A metabolic diet is a good place to start, as it aims to boost metabolism by tuning in to your body’s natural cues. Avoid fad diets that promise quick and easy solutions, and always consult a certified nutritionist or an endocrinologist when choosing a new meal plan.

The following dietary guidelines can help you get started:

Use Metabolism-Boosting Supplements

If diet alone doesn’t provide satisfactory results, adding metabolism booster supplements can help you rekindle metabolic activity. These supplements come in the form of pills, tablets, or powder. They can further enhance the fat-burning rate, moderately increase thermogenesis, aid your thyroid hormones, and suppress appetite.

Choose supplements that contain a blend of vitamins, minerals, and other essential nutrients that also support your thyroid function.

Use supplements to alleviate thyroid problems and boost metabolism.

Enhance the Thermic Effect of Food

Studies indicate that thermogenic response to food decreases in patients with hypothyroidism. The thermic effect of food (TEF) is the increase in metabolic rate after eating food. You can optimize your metabolism by choosing foods that slightly enhance TEF.

Digesting protein-rich foods increases metabolic rate by 15-30%, compared to 5-10% for carbs and 0-3% for fats. Complex carbohydrates such as high-fiber vegetables burn more calories than simple carbs. Larger meal sizes may also increase TEF, as opposed to frequent, smaller meals. Age and physical activity also contribute to the quality of the thermic effect.

Try Intermittent Fasting

Studies indicate that fasting may help regulate thyroid function by optimizing thyroid-stimulating hormone (TSH), triiodothyronine (T3), and thyroxine (T4).

You can start your weight loss journey and moderately improve your metabolic rate with intermittent fasting (IF), but only under medical supervision. Medical weight loss programs sometimes include IF to treat obesity and prevent type 2 diabetes.

This eating pattern involves periods of regular eating followed by fasting or food restriction. During fasting, the body uses stored calories to burn fat more effectively. Depending on your health goals, you can choose different methods to do intermittent fasting. The most popular regime is 16:8 (sixteen hours of fasting followed by an eight-hour eating window), but you can also follow other schedules (e.g., 5-2 diet, alternate-day fasting, etc.).

Manage Your Stress

Chronic or excessive stress can stall thyroid function and slow hormone production that regulates metabolism, resulting in unwanted weight gain, fatigue, mood swings, and poor gut health. Stress alone does not trigger thyroid disorders, but it may worsen them by preventing the conversion of T4 to T3 vital for metabolic processes.

Vitamins and supplements for stress can help lower cortisol levels, help you lose stress-induced weight, and improve your thyroid function. You can also engage in stress-relieving activities you enjoy, such as yoga, journaling, hiking, meditation, arts, breathing exercises, and gardening.

Use Medication

If you have a malfunctioning thyroid or suspect a thyroid disorder, seek immediate medical assistance. Most patients receive medication that controls the condition, alleviates the symptoms, and prevents additional health issues.

Thyroid medication is only available with a doctor’s prescription. Depending on the condition, the medication may provide a synthetic thyroid hormone replacement (levothyroxine) or stop excess thyroid production (thioamides).


Thyroid and metabolism are intricately linked and require a holistic treatment approach. If you want to improve metabolism to reach your ideal weight or get more energy, make sure your thyroid hormone activity is under control.

Different lifestyle modifications, supplements, and medications can be beneficial to help you get started. Consult your chosen healthcare provider for more information and help.

Celery Benefits: 16 Ways Celery May Improve Our Health

Celery has been in the spotlight lately, with celebrities and health influencers swearing it does magic for the skin, weight loss, and overall health. Non-expert advice aside, celery is of great interest to researchers who’ve found the plant has various health benefits, validating its centuries-long use in traditional medicine.

This article lists celery benefits and explains how to include more celery in your diet and enjoy its healthful effects. 

Celery health benefits

Celery Benefits

Celery has been extensively researched. The following benefits are either backed by science or through anecdotal evidence.

1. A Powerful Antioxidant

Celery has potent antioxidant properties thanks to compounds like flavones (apigenin, luteolin), phenolic compounds (p-coumaric, caffeic, and ferulic acid), tannin, saponin, and vitamins A, C, and E. They neutralize free radicals, decrease oxidative stress, and have a healing effect.

2. Decreases Inflammation

Chronic inflammation can exacerbate existing and create new, life-threatening health concerns. Several studies have confirmed celery’s anti-inflammatory potential, especially that of celery stalks and leaves. The plant contains flavonoids, such as apigenin, apigetrin, apiin, and luteolin, which suppress pro-inflammatory cytokines and help reduce inflammation in the body.

3. Helps Improve Cardiovascular Health

Heart disease is the leading cause of death, and many people take medications to regulate high blood pressure, glucose, and cholesterol levels. Doctors encourage patients to introduce heart-healthy foods into their diets, such as celery, to enhance the effects of therapy or as a preventative measure to protect the heart. Studies show celery seeds have antihypertensive effects, help lower blood glucose, and decrease serum lipid levels. The plant is particularly rich in vitamin K, essential for regulating blood clotting.

4. Helps Improve Gut Health

Celery benefits gut health

Our gut health is vital for the proper functioning of other bodily functions, including metabolism and hormonal activity. Studies suggest celery is an effective gut microbiota modulator, helping to increase the amount of beneficial bacteria (e.g., Lactobacillus) and decrease the amount of harmful bacteria (e.g., Helicobacter). The plant contains a lot of fiber, aiding digestion and regular bowel movement.

5. May Improve Immunity

An excessive immune response can lead to severe diseases, including auto-immune and neurodegenerative disorders. Small studies reveal celery root may have immunosuppressant properties, helping to decrease the inflammatory effects of T lymphocytes – a type of white blood cells.

Note: Celery contains all of these 10 immunity-boosting vitamins.

6. Provides More Energy and Vitality

Celery benefits energy

Celery has a rich nutrient profile, including vitamins and minerals the body uses to create energy, such as vitamin B, magnesium, manganese, potassium, vitamins C and K, and more. It also has a high water content, helping to rehydrate the body and increase energy levels.

7. May Increase Testosterone Production

Animal studies suggest celery protects the testes against substances that may cause them damage thanks to the antioxidant activity of flavonoids present in the vegetable. Studies suggest that celery may increase total sperm count, motility, and testosterone levels, potentially improving male fertility.

8. May Improve Female Sexual Function

In a study following women with sexual dysfunction, researchers found that six weeks of celery seed consumption significantly improved sexual desire and reduced pain during intercourse. The treatment was well-tolerated, suggesting celery may provide a safe and effective solution for low sex drive in women.

9. May Promote Hair Growth

Celery has several nutrients that may promote hair growth and increase its thickness:

10. May Improve Skin Health

Anecdotal evidence suggests regularly drinking celery juice evens skin tone and reduces aging signs. It contains nutrients that promote collagen production (vitamins C, K, and B9), clear the skin by eliminating toxins (dietary fiber), and help repair damaged skin cells (vitamin A). In addition, celery’s high water content (about 90%) intensely hydrates the skin, improving its appearance.

Furthermore, research shows celery seeds may help treat chronic skin disorders, including psoriasis.

11. May Improve the Mood

Celery benefits mood

People who regularly consume celery juice report it has a calming effect and observe fewer mood swings. Celery is a good source of potassium, which helps regulate stress-induced hormones. Apigenin and luteolin may also contribute to the plant’s soothing effects as they reduce inflammation, which is known to trigger mood disorders.

A preliminary study suggests celery’s antioxidant and anti-inflammatory properties may help treat anxiety and depression.

Note: For more ways to improve overall mood, check out our guide to mood-boosting supplements.

12. May Improve Cognitive Skills and Prevent Neurological Diseases

Inflammation can degrade nerve cells and negatively impact brain health. Luteolin and apigenin in celery inhibit inflammatory molecules in the brain, improving age-related memory and cognitive skills and helping to prevent neurological disorders. Folate (vitamin B9) also contributes to celery’s neuroprotective effects by aiding in serotonin and dopamine synthesis.

13. Has Anti-Obesity Effects

Studies show celery may suppress the release of leptin and adiponectin, hormones related to the production and accumulation of fat cells. This activity, along with celery’s blood sugar lowering and anti-inflammatory properties, confirms the vegetable’s potential in helping to treat obesity.

14. May Promote Weight Loss

Celery benefits weight loss

Alone it will not get rid of excess pounds, but celery may accelerate weight loss when combined with other weight-reduction methods. It is a high-fiber, high-water vegetable, that curbs appetite, promotes satiety, and helps the body release toxins and excess water. A study on the use of fermented celery juice showed it significantly suppressed weight gain and visceral fat accumulation.

15. Mitigates Arthritis

Celery has been used in Asian medicine for centuries to alleviate arthritis and gout symptoms. Animal studies have confirmed the plant’s therapeutic potential for these conditions, mostly through anti-inflammatory and antioxidant activity.

16. May Help Reduce the Risk of Cancer

A review of studies on the effects of dietary flavonoids on colorectal cancer shows these compounds, especially apigenin, may decrease the risk of this form of cancer. Celery contains a high concentration of this apigenin, which may help destroy cancer cells through autophagy and apoptosis (cell death) in the early tumor phase.

DISCLAIMER: Note that most studies on celery are conducted on animals, and more research is needed to confirm the plant’s medical benefits to humans.

Nutritional Profile of Celery

Celery is low in calories and rich in health-enhancing nutrients. People use all celery parts for meals: its seeds, stalks, leaves, and roots.

The following table shows their different nutritional profiles per 100 grams.

Celery RootCelery StalksCelery Seeds
Water88 g95.4 g6 g
Proteins1.5 g0.69 g18 g
Lipids0.3 g0.17 g25.3 g
Carbohydrates9.2 g2.97 g41 g
Sugars1.6 g1.34 g0.69 g
Dietary fiber1.8 g1.6 g11.8 g
Calcium43 mg40 mg1770 mg
Iron0.7 mg0.2 mg44.9 mg
Magnesium20 mg11 mg440 mg
Phosphorus115 mg24 mg547 mg
Potassium300 mg260 mg1400 mg
Sodium100 mg80 mg160 mg
Zinc0.33 mg0.13 mg6.93 mg
Copper0.07 mg0.035 mg1.37 mg
Manganese0.158 mg0.103 mg7.57 mg
Selenium0.7 µg0.4 µg12.1 µg
Vitamin C8 mg3.1 mg17 mg
Thiamin0.05 mg0.021 mg0.34 mg
Riboflavin0.06 mg0.057 mg0.29 mg
Niacin0.7 mg0.32 mg3.06 mg
Pantothenic acid0.352 mg0.246 mg0.89 g
Pyridoxine0.165 mg0.074 mg0.89 mg
Folate8 µg36 µg10 µg
Choline9 mg6.1 mg24.7 mg
Vitamin A0 µg22 µg3 µg
Beta carotene0 µ270 µg31 µg
Lutein + zeaxanthin1 µg283 µg0 µg
Vitamin E0.36 mg0.27 mg1.07 mg
Vitamin D0 µ0 µ0 g
Vitamin K41 µ29.3 µ 
Fatty acids, saturated0.079 g0.042 g2.19 g
Fatty acids, monounsaturated0.058 g0.032 g15.9 g
Fatty acids, polyunsaturated0.148 g0.079 g3.72 g

Celery leaves have a similar nutritional profile as celery stalks, depending on the variety and how they are grown. The leaves typically have a higher concentration of vitamin K and zinc, while stalks may have more calcium.

How to Include More Celery in Your Diet

All celery parts are edible but not equally tasty. People mostly use celery root and stalks, either raw or cooked. They make a fine addition to soups, salads, and stews. Celery stalks are especially popular juiced or dipped in sauce.

Some quick ideas to add more celery to your diet include:

Since celery seeds have the highest concentration of vitamins and minerals, include them in your meals. Sprinkle them on a salad or mix ground celery seeds with your meal. Unlike stalks, celery seeds are calorie-dense, so use them sparingly. 

Celery Risks and Side Effects

Research shows celery is a potent allergen, mostly due to proteins in the plant. The symptoms are usually atopic – itching, swelling, rashes, and difficulty breathing. In rare cases, it may cause anaphylactic shock.

High celery intake may increase the risk of kidney stone formation in people with a history of kidney stones due to oxalates in the plant.

Pregnant women are advised to avoid celery because it may cause uterine contractions and bleeding.

One study observed hyperthyroidism with frequent celery consumption.

Celery may negatively interact with some medications, including those for high blood pressure, blood clotting, thyroid function, and sedatives. Consult your doctor about how to properly add celery into your diet. 


Celery is widely recognized and researched for its therapeutic potential. Its rich nutrient profile supports heart and brain health and possibly aids weight management. However, celery alone isn’t enough to improve our health. Add more beneficial fruits and vegetables, including celery, into your diet and start exercising to see a positive change in your wellbeing.

Celery for Weight Loss: Does It Work?

Does celery have a positive impact on weight loss, or is it just another fad diet ingredient? Celery is a nutritional powerhouse with numerous health benefits that can help you jumpstart your weight loss journey. However, it is not a miracle vegetable that will make you shed extra pounds overnight.

This article explores how to use celery for weight loss and what extra benefits and side effects to expect.

Celery for weight loss.

Does Celery Affect Weight?

Celery is a low-calorie food that promotes weight loss by boosting metabolism, increasing fat burn, and prolonging satiety.

Most medical weight loss programs add it to their dietary plans because it regulates blood pressure, aids digestion, and improves overall health.

Eating more celery is an excellent way to start your weight loss journey. However, you will need to make other lifestyle adjustments, such as exercising more, to reach your weight goals and stay fit.

How to Use Celery for Weight Loss

This versatile and highly nutritious vegetable can improve the flavor and texture of your meals. You can incorporate celery into your weight-loss meal plan in the following ways:

Additional Health Benefits of Celery

In addition to increasing the rate at which your body burns calories, celery offers many other health benefits.

Note: For more information, check out our in-depth post about celery benefits.

Keep in mind that these health benefits are highly individual and require more scientific evidence. Always consult a doctor or a licensed dietitian before changing your diet.

Celery Risks and Side Effects

Although celery benefits health and weight management in general, it involves certain risks. It is not recommended during pregnancy or for people with kidney inflammation.

The side effects include the following:

Celery and Weight Loss: Frequently Asked Questions

The exact effect celery has on weight loss is still an ongoing debate. With so many conflicting views and solutions, it may be a little confusing.

Here are the answers to the most frequently asked questions to help you get started.

Is Celery Juice Good for Weight Loss?

Many people drink celery juice to lose belly fat or reduce overall BMI. However, there is limited scientific evidence to support the claim that juicing celery is beneficial for weight loss.

Celery juice can be a suitable replacement for high-calorie drinks. You can drink it on its own or add it to green smoothies to make a more nutritionally balanced beverage.

In summary, while celery juice is a great way to hydrate and ingest essential nutrients, juicing removes fiber and can lead to potential digestive issues, such as bloating and gas.

Is Celery Good for Losing Fat?

Celery is a rich source of dietary fiber, which promotes fat loss by curbing appetite, keeping gut bacteria healthy, and slowing down digestion. Combine it with a well-balanced diet and an exercise plan to maximize the results.

Does Eating Celery Speed Up Your Metabolism?

Eating celery can increase metabolism for weight loss because chewing triggers the release of digestive enzymes that impact your metabolic rate. Celery will also increase your daily water intake, helping your body metabolize stored fat and carbohydrates.

How Much Celery to Eat for Weight Loss?

There are no one-size-fits-all recommendations for eating celery to lose weight. Since it is a low-calorie food, caloric restrictions typically do not apply.

Consult a certified nutritionist to adjust the serving size depending on your weight goals, body mass index (BMI), and overall health condition.

Note: Discover 19 practical weight loss tips to get healthy and fit.


Eating nutrient-dense, low-calorie foods is always a good idea if you are on a weight loss regimen. Celery works best if you pair it with a whole-food diet and a regular workout plan. You can use it as a healthy, refreshing snack to enhance satiety and enjoy its additional health benefits.

Contact our weight loss experts at Vibrant Vitality Clinic for more information.

Phentermine for Weight Loss: How Does It Work?

Phentermine is a central nervous system (CNS) stimulant drug that works as an appetite suppressant and is available only on prescription. Medical weight loss experts may add it to a dieting and exercise regime to help their patients kickstart their weight loss journey.

Read about how phentermine for weight loss works, how to take it, and what to expect, and find out if it is suitable for you.

Phentermine for Weight Loss.

Does Phentermine Affect Weight?

Phentermine belongs to the class of drugs called anorectics or anorexigenics, also known as appetite suppressants. It increases the levels of the brain’s neurotransmitters, norepinephrine, dopamine, and serotonin. Higher amounts of these chemicals induce a feeling of fullness, thereby minimizing food cravings, reducing calorie intake, and gradually leading to weight loss.

The exact way phentermine works to suppress appetite remains unclear. Some patients develop a tolerance to it over time and may require a medication switch.

Some weight-reducing pills (e.g., Qsymia) contain phentermine and topiramate to speed up weight loss on calorie-restricted diets.

How Much Weight Can I Lose with Phentermine?

According to a study published in the Annals of Pharmacotherapy, you can lose 10% to 11% of total body mass after a year of taking Qsymia (15mg phentermine/92mg topiramate). Other studies (like this one and this one) found that the rate of weight loss is higher in the earlier months of therapy and that it decreases with prolonged use.

The speed of a patient’s weight speed will depend on the following factors:

Patients can expect additional weight-related improvements, such as reduced belly fat, lower blood pressure, blood sugar, and cholesterol.

Note: Discover the best appetite suppressants to manage cravings.

Benefits of Using Phentermine for Weight Loss

Phentermine is a short-term weight loss aid with multiple benefits, including the following:

Phentermine Risks and Side Effects

Phentermine shows no significant side effects as a short-term weight loss medication. However, there is inconclusive evidence to confirm its long-term safety.

The FDA-approved combination of phentermine and topiramate in reduced dosages is a safer, long-term solution for losing weight. Nonetheless, some risks and side effects are involved.

Common side effects are mild and temporary, including the following:

Serious complications occur rarely and require immediate medical assistance. They include the following:

Phentermine Withdrawal Symptoms

Do not change the dosage without consulting the doctor. If you stop using this medication abruptly, you may experience some of the following withdrawal symptoms:

Withdrawal is more likely if you have used phentermine in higher dosages or for an extended period. Patients with a history of substance abuse may develop addiction to phentermine, too.

Your doctor may lower the dosage or prescribe medication to alleviate the symptoms. Seek prompt medical help if you notice any of the mentioned symptoms.

Interactions Between Phentermine and Other Medication

Phentermine may interact with 174 prescription and over-the-counter drugs, including the following:

A dangerous drug interaction may occur with monoamine oxidase inhibitors (MAOIs):

Do not self-medicate with phentermine. Seek medical advice to learn more about its safety, optimal dosage, and potential drug interactions.

Note: If you are considering other weight loss options, check out our list of the best weight loss products.

Combining phentermine for weight loss with an active lifestyle.

Who Can Use Phentermine for Weight Loss?

Doctors prescribe phentermine to adults and children aged 12 years or older with an initial BMI equal to or in excess of 30 kg/m2, which falls within the obesity range.

Phentermine is typically prescribed to individuals who have not been able to lose excess weight with other diet pills, or who have additional weight-related medical conditions (e.g., high cholesterol, type 2 diabetes, high blood pressure).

Who Should Not Use Phentermine?

Use of phentermine is contraindicated if the patient has any of the following conditions:

Safety Measures

A pregnancy test should be done before starting this medication and as needed while using this medication. Blood pressure and heart rate should be checked and monitored. Patients should also be monitored for suicide ideation and mood changes.

How to Take Phentermine for Weight Loss

The recommended FDA-approved dosage is one 8-mg pill taken three times a day, at least 30 minutes before meals. Doctors may prescribe a higher dosage (e.g., 15, 30, or 37.5 mg) that you can take once a day, either before breakfast or 1-2 hours after breakfast.

The phentermine and topiramate blend (i.e., Qsymia) is an extended-release capsule taken in the morning. It is available in four doses (3.75-15 mg of phentermine and 23-92 of topiramate).

Take phentermine by mouth with a glass of water, as directed by your doctor. Do not crush or chew, and do not take more than directed. In case of overdosage, contact an emergency room immediately.

Note: Struggling to reach your health goals? Try these weight loss tips.


Phentermine can help patients lose weight in combination with a reduced-calorie diet, exercise, and behavior changes. Doctors usually prescribe it to people who have had no significant improvements with other lifestyle modifications, dieting programs, and exercise plans.

Contact Vibrant Vitality Clinic’s weight loss experts for more information and advice.

Hormones and Mental Health: How Are They Related?

Every aspect of our health – mental, physical, and emotional – is regulated by hormones. These molecules carry instructions to all cells to perform their role and support the smooth functioning of our bodies. Any hormonal disruption in this intricate web of finely tuned operations can lead to symptoms of deteriorating health.

This article explores how hormones and mental health relate to one another, which hormonal imbalances can trigger mental disorders, and how to restore emotional and psychological stability.  

How are hormones and mental health related?

Can Your Hormones Affect Your Mental Health?

Hormonal activity is pivotal in regulating our mood and mental health. Hormones naturally fluctuate depending on the time of day, month, life period, or external factors. Some of these natural oscillations are:

How does ghrelin affect mental health?

These fluctuations are normal and temporary. However, a long-term and intense hormonal imbalance can lead to a decline in our health, including the following mental disorders:

What Hormones Affect Your Mental Health?

The following hormones are usually associated with mental health. They often interact with and cause other hormonal imbalances rather than acting as isolated factors that degrade our wellbeing.


The adrenal glands release cortisol as a natural response to a challenge or threat. While cortisol spikes help us deal with short-term exposure to stress, chronically heightened cortisol can lead to various health problems. It disrupts serotonin and dopamine balance, impairing cognitive function, mood, and sleep patterns.

Individual responses to stress and elevated cortisol vary, so not everyone develops the same mental issues when exposed to chronic stress.

Note: Learn more about how stress and hormones are related.

How does cortisol affect mental health?


The primary catecholamines are adrenaline, noradrenaline, and dopamine. Like cortisol, they are released in stressful situations to enhance people’s alertness and focus during the “fight or flight” response.

Excessive adrenaline and noradrenaline release can heighten feelings of restlessness and irritability, exacerbating anxiety, panic attacks, and other existing mental problems. Low levels of these hormones may lead to depression and fatigue.

Dopamine also acts as a “reward” hormone, increasing happiness and motivation when we accomplish something. Too much dopamine can lead to insomnia, difficulty controlling impulses, and aggression, while not enough dopamine may cause mood swings, lack of motivation, and memory and concentration problems.

Sex Hormones

Estrogen, progesterone, and testosterone are primarily responsible for our reproductive health, but they have various roles, including mood management and neuroprotection. This is how fluctuations in sex hormone levels can act on our emotions and psychology:

Note: Learn more about the correlation between low testosterone levels and fatigue.


Known as the sleep hormone, melatonin regulates the sleep-wake cycle. Disruptions in melatonin levels directly affect sleep, and, indirectly, mood and brain health. Many mental disorders are related to sleep deprivation, including the loss of cognitive abilities, anxiety, depression, bipolar disorder, ADHD, and more.

How does melatonin affect mental health?


Ghrelin is mainly responsible for controlling appetite and stimulating growth hormone release. Early research suggests it may also indirectly affect mental health by modulating serotonin and dopamine levels, exhibiting antidepressant properties.


Like ghrelin, leptin has not been extensively studied for its role in mental health. Its primary function is to regulate hunger and energy balance. However, limited research demonstrates it may regulate mood and emotions, and insufficient leptin levels have been found to exacerbate depressive behavior.


Known as the love hormone, oxytocin promotes positive states, including relaxation, social connection, psychological stability, and sexual arousal. Low levels of oxytocin are associated with depressive symptoms, anxiety, and addiction.  

How does oxytocin affect mental health?


Vasopressin’s key role is to regulate the water balance and blood pressure, but increasing evidence suggests it may act with oxytocin to regulate emotional behavior and specific cognitive processes. Research shows that stress-induced vasopressin and oxytocin imbalance may impair cognitive skills and cause depression, schizophrenia, autism, and bipolar disorder.

How to Regulate Hormones and Improve Your Mental Health?

Deteriorating mental health usually results from several complex factors. To ensure proper treatment, patients need to see a medical professional to determine the physiological causes of their symptoms.

Hormonal imbalances and related symptoms usually require a mix of strategies, including:

Hormone Therapy

In case of a diagnosed sex hormone imbalance, doctors often prescribe hormone replacement therapy. The treatment involves taking testosterone, estrogen, or progesterone to restore hormonal balance. Patients often report an improvement in their psychological wellbeing.

Hormone therapy helps regulate hormones and improves mental health.

Note: Our medical experts offer hormone therapy to men and women whose symptoms make their everyday lives difficult. For more information on how hormone therapy works, check out our guides on:


Psychotherapy helps patients deal with trauma, stress, and other common hormonal imbalance triggers. It gives patients the tools to overcome the emotional and psychological factors affecting their sleep, eating patterns, ability to relax, and other hormone-disrupting behaviors.

Regular Exercise

Numerous studies and patient experience demonstrate the impressive potential of regular physical activity in promoting overall health. Just 30 minutes of daily exercise that increases the heart rate can raise oxytocin and serotonin levels, reduce cortisol and adrenalin, improve energy and motivation, and induce positive feelings.

Balanced Diet

A diet high in sugars and processed foods lacks essential nutrients, interfering with healthy cellular processes and disrupting hormonal activity. To balance hormones, ensure your meals mainly consist of nutrient-dense foods – leafy greens, legumes, fruits, lean meat, non-fat dairy, nuts, and seeds.

Vitamin Supplements

Vitamin deficiencies commonly trigger hormonal imbalances. Talk to your medical provider to determine if a lack of a certain vitamin is affecting your mental wellbeing. They may recommend taking a B complex or vitamin D, as these vitamin deficiencies are known to cause mood-related symptoms.

Vibrant B supplement for mental health.

Note: For more information on which vitamins and supplements may exhibit hormone-balancing and mood-boosting benefits, refer to our guides:

IV Therapy

IV therapy is a popular treatment for an instant vitamin infusion and energy boost. Some patients report feeling relaxed, calm, uplifted, and more focused after the treatment. Regular sessions may help restore hormonal balance and relieve some of the more severe symptoms of mood disorders.

More Sleep

Disrupted sleep patterns and hormonal imbalances perpetuate one another and often lead to more severe mental problems. To break the cycle, try improving your sleeping conditions by going to bed and waking up at the same time every day, eliminating distractions before bed (TV, cell phone, etc.), and ensuring the bedroom is dark, silent, and cool.  

Stress Relief

Chronic stress is one of the main triggers of mental problems. Introduce the following activities to relax and reduce cortisol levels:

Can Mental Health Affect Your Hormones?

Hormonal imbalances often trigger mental problems, but it also works the other way around. For example, stressful situations increase cortisol production, eventually leading to anxiety. Anxiety heightens the feelings of worry and fear, contributing to elevated cortisol release.

Depression, anxiety, and mood disorders correlate with many hormonal imbalances. Longer periods in these states can play havoc with levels of serotonin, dopamine, sex hormones, thyroid hormones, and others.


Hormones regulate almost every physiological process in our bodies. Long-term fluctuations in hormonal levels can trigger various symptoms, both physical and mental. It is vital to employ various strategies for maintaining hormonal balance and preventing mild, passing symptoms from becoming persistent mental struggles.

If you need medical help restoring hormonal balance and a positive mental attitude, contact our friendly medical team at Vibrant Vitality Clinic.

How to Increase Metabolism for Weight Loss

Metabolism is a self-regulating mechanism that helps your body turn food into energy. A slower metabolic rate may thwart weight loss regardless of your efforts. That is why it is essential to learn how to boost metabolism to manage weight, increase energy, and stay fit.

This article gives you 12 actionable tips to help you improve your metabolism to jumpstart weight loss.

how to increase metabolism for weight loss

12 Ways to Increase Metabolism for Weight Loss

The weight-loss puzzle has many pieces that need to come together to produce lasting results. The good news is that there are ways to speed up your metabolism and lose weight.

1. Do High-Intensity Workouts or Weight Train

Muscle cells are more metabolically active than fat because they burn more calories. People with more muscle mass burn more calories at rest, and regular physical exercise will enable you to drop extra pounds even when relaxing.

Two activities with the greatest metabolic impact are the following:

Working out to increase metabolism.

Note: You can pair your workouts with CoolTone muscle-toning treatments to achieve a well-defined, chiseled look.

2. Don't Skip Meals

Skipping meals is stressful for the body and often leads to overeating. Without a regular nutrient intake, the body starts conserving energy to survive the perceived threat of “food scarcity.” This self-imposed conservation mode slows the metabolism.

Moreover, irregular meals destabilize blood sugar levels, causing energy dips, mood swings, and emotional eating. Appetite suppressants can help you curb unhealthy cravings, but they can’t help much if you don’t eat regularly.

You can eliminate this bad habit by planning and preparing your meals in advance.

Note: Discover the best appetite suppressants to increase satiety and enhance calorie burning.

3. Drink More Water

Research confirms that increased hydration leads to weight loss. Your body needs water to metabolize stored fat and carbohydrates. Drinking water can also help you lose weight by reducing liquid calorie intake (e.g., soda, juice).

If you are dehydrated, your metabolism slows down, and you are more likely to experience muscle cramps and fatigue after workouts.

There is no standard recommendation for daily water intake, but you can get more hydrated by:

Drinking water to increase metabolism for weight loss.

4. Eat Smaller Portions, But More Often

You may have heard that small, frequent meals speed up metabolism and aid weight loss. There are no conclusive studies to support this popular claim. Nevertheless, healthy, balanced, small-portion meals prevent binge eating, stabilize blood sugar levels, and provide a steady supply of nutrients. Digesting food also activates metabolism slightly by producing a thermic effect.

There is no “optimal” number of meals that applies to everyone. Listen to your body’s cues and consult a professional nutritionist to optimize your meal frequency.  

5. Eat at Regular Times

Your body loves consistency and predictability. Research indicates that a regular eating pattern and regular fasting periods benefit your metabolism by:

Note: Find out how intermittent fasting supports weight loss.

Eating regularly to increase metabolism for weight loss.

6. Eat Metabolism-Boosting Foods

Adopt a fat-burning diet rich in fiber and protein to prolong satiety and rev up your metabolism. Here is a list of some of the most effective metabolism-boosting foods:

Note: Find out if rice is good for weight loss and how to pick the best type for weight management.

Metabolism-boosting foods.

7. Supplement with Vitamins, Minerals, and Medication

Vitamins and minerals are crucial for metabolic health because they impact energy storage and release and help the body metabolize carbohydrates, fats, and proteins.

The following supplements have shown positive effects on metabolism:

Note: Find out if you are a good candidate for a medically supervised weight loss program and check out our medical weight loss pricing.

8. Avoid Low-Calorie Crash Diets

Low-calorie fad diets set unrealistic expectations by promising fast results. While crash diets may help you drop pounds quickly, they also cause lean muscle loss and nutritional deficiencies.

Crash diets also trigger metabolic slowdown, which occurs when the body enters “starvation mode” and tries to conserve energy. The final result of this kind of dieting is rapid weight gain once you resume normal eating.

9. Get Quality Sleep

According to one study, lack of sleep can decrease your resting metabolic rate as the body combats sleep deprivation by trying to conserve energy needed for survival. You can increase your metabolism by sleeping 7 to 8 hours every night and going to bed earlier.

Note: Natural supplements, such as Relora, can help you promote deep restorative sleep, calm the nervous system, and shorten sleep latency.

Vibrant Relora supplement for increasing metabolism to support weight loss.

10. Reduce Stress

Stress and weight gain are inextricably linked. Chronic stress is characterized by elevated cortisol levels that can disrupt metabolic processes in the following ways:

You can relieve stress by engaging in relaxing activities, taking supplements and vitamins for stress, and prioritizing quality time with family and friends.

Reducing stress improves the metabolism and aids weight loss efforts.

11. Practice Cold Exposure

Research shows that cold exposure improves energy expenditure and metabolic health. Cold temperature activates the brown adipose tissue (BAT) responsible for turning glucose and fat molecules into heat. The result is reduced inflammation, swelling, and increased blood flow. This altered energy balance has a preventive impact on diabetes and obesity.

You can expose yourself to cold daily in a shower or a plunge. Experts recommend gradual immersion that allows your body to ease into the practice and build tolerance for cold over time.

Refrain from cold exposure if you are pregnant or have a heart condition, respiratory problems, or cardiovascular issues. Always consult a medical professional before trying something new.

12. Check Your Thyroid

Hormones and weight loss are closely connected, and an impaired thyroid can be an obstacle to achieving your weight goals. Thyroid hormones are responsible for oxygen consumption, respiration rate, and thermoregulation. Insufficient thyroid production (hypothyroidism) impacts these three metabolic processes, affecting overall health.

To restore thyroid health, consult your doctor, who will perform lab tests, prescribe thyroid medication if necessary, and recommend lifestyle modifications.

Note:  Check out these 19 practical weight loss tips to achieve your goal faster.


Slimming down can be a challenge with a sluggish metabolism and poor habits. Luckily, there are ways to speed up your metabolic rate and achieve your desired weight.

For professional advice, consult our weight loss experts at Vibrant Vitality Clinic.

Does Biotin Cause Weight Gain?

Biotin, or vitamin B7, is an essential nutrient involved in energy metabolism. It is highly regarded in the cosmetics industry for its role in promoting hair, nail, and skin health. It is also one of the common ingredients in metabolism-boosting supplements, possibly aiding in weight loss.

However, some evidence suggests it may negatively affect weight control. This article explores whether biotin causes weight gain and how to take the vitamin to maximize its benefits.

Does biotin cause weight gain?

Does Biotin Cause Weight Gain?

Some people taking B vitamin supplements report gaining weight, and one study found excess vitamin B7 could increase fat accumulation, trigger insulin resistance, and disrupt neurotransmitter metabolism, causing obesity.

However, research also found suboptimal biotin levels in overweight and obese patients. This led to speculation that vitamin B7 supplementation may improve energy metabolism and blood sugar levels, potentially contributing to a healthy weight.

Most studies have found no definite link between biotin and weight management.

How Are Biotin and Weight Related?

There is no evidence vitamin B7 causes either weight loss or weight gain. However, B complex vitamins are among the most widely researched nutrients and have been proven to improve metabolism and burn calories more efficiently.

Biotin helps certain enzymes break down sugar, carbohydrates, and proteins into usable cell energy. It also helps maintain optimal blood glucose levels by supporting glucose synthesis from non-carbohydrate sources.

Insufficient or excess vitamin B7 may disrupt metabolic processes, triggering weight loss or weight gain. Some ways a biotin imbalance may affect weight include:

Note: Read our list of the best appetite suppressants to manage cravings.

How to Take Biotin for Optimal Weight

The recommendation for biotin intake to avoid deficiency is about 30 micrograms daily. Biotin sufficiency is among various nutritional and hormonal factors contributing to optimal weight.

Our bodies don’t produce vitamin B7. We ingest it through food, dietary supplements, and IV therapy.

Biotin-Rich Foods

Most healthy adults get the required daily biotin amounts from food.

Foods with the highest vitamin B7 concentrations include:

These foods contain various essential nutrients, not just biotin, aiding in the proper functioning of multiple bodily processes.


Health professionals generally agree a balanced diet is the best source of nutrients for optimal health. However, many factors can prevent us from meeting our required daily nutrient amounts, including busy work schedules, genetic disorders, and alcohol abuse. Vitamin supplements are an effective way of ensuring adequate vitamin intake. People can use single-nutrient vitamin B7, B complex, or multivitamin supplements.

It’s important to consult a medical practitioner before starting any new supplement regime because they can interact with other supplements and medications. Also, supplements may cause more harm than good to people who are not vitamin deficient.

IV Therapy

The quickest way to restore depleted vitamin levels is with IV therapy. A lack of vitamin B7 is usually accompanied by other B vitamin deficiencies, and vitamin B IV therapy may be the most effective solution. It involves the intravenous delivery of B complex vitamins, enabling quick and high vitamin absorption.  

Note: Vitamin B12 injections have also shown promise in promoting weight loss. Learn how they work and what other health benefits they provide.

Is it Good to Take Biotin Every Day?

People with a known vitamin B7 deficiency, slow metabolism, thinning hair, or skin problems may benefit from daily biotin supplementation. Excess vitamin B7 isn’t associated with serious side effects, though it may show false positives for health problems such as thyroid, heart, and Graves’ diseases. It can also lead to digestive problems.

Consult your doctor before taking biotin supplements to ensure their beneficial effect.


Biotin’s primary role is to assist with energy metabolism, which is crucial for the proper functioning of our system. Though there is no direct link between biotin and weight, vitamin deficiency may lead to problems with weight management.

If you suspect your weight gain is related to insufficient vitamin B7 levels, talk to your healthcare provider to determine if biotin supplements or IV therapy may help.

Sleep and Testosterone: How Are They Related?

Testosterone is best known as the male sex hormone, but its function goes beyond regulating male sexual characteristics. It affects men’s and women’s muscle and bone health, fat distribution, heart health, mood, and even sleep.

This article gives an overview of what science knows about the link between sleep and testosterone and how to improve both.  

Sleep and testosterone

Does Sleep Affect Testosterone Levels?

Healthy testosterone production follows the normal circadian rhythm. The hormone is the highest in the morning, dips in the evening, and begins to increase with the onset of sleep. Disturbed sleep is associated with reduced morning testosterone.

Low Testosterone and Sleep

Research shows insufficient sleep and medical conditions like sleep apnea can deplete testosterone levels. Delayed or fragmented sleep disrupts the circadian rhythm, inhibiting the natural increase in testosterone that comes with sleep.

Low testosterone perpetuates sleep problems and can lead to insomnia. It can also cause hot flashes and night sweating in women, preventing sleep.

Note: Learn more about the connection between hormones and insomnia, or find out whether low testosterone can also cause fatigue and low sex drive in men.

High Testosterone and Sleep

High testosterone doesn’t typically affect sleep. Sleep issues are a more common symptom of low testosterone. However, some patients report sleep abnormalities and worsening sleep apnea after taking high doses of testosterone therapy.

How to Improve Sleep Quality & Maintain Normal Testosterone Levels

There are several ways to enhance testosterone production and improve sleep quality.

Note: For more information, refer to our guide to using Relora for sleep.

Sleep and Testosterone FAQ

Men with sleep problems and symptoms of low testosterone often have the following questions about testosterone and sleep regulation.

Does Sleep Boost Testosterone?

Healthy sleep patterns, which include 7-9 hours of uninterrupted sleep at night, support normal testosterone production. Quality sleep doesn’t increase testosterone over its normal levels; it only contributes to maintaining a hormonal balance to ensure the optimal functioning of testosterone-regulated processes.

Does Napping Increase Testosterone?

Scientists recommend avoiding napping, especially later in the day and close to bedtime, because it can interfere with falling and staying asleep. People who need rest during the day should do it earlier and limit their nap to 30 minutes.

How Does Hormone Replacement Therapy Affect Sleep?

Evidence suggests testosterone therapy makes it easier to fall asleep and may improve sleep quality. The therapy involves administering testosterone in the form of creams, skin patches, pellets, and injections. Doctors prescribe it as an FDA-approved therapy for men diagnosed with low testosterone.

Note: Learn more about testosterone therapy benefits.


Sleep and testosterone are closely related and affect one another. Small changes in your bedtime rituals can positively impact your sleep quality and improve testosterone levels. If the problems persist, discuss treatment options with your healthcare provider.

If you are in the Phoenix area, contact our experienced medical professionals to determine if testosterone therapy can help you.

Is Thiamine Good for Weight Loss?

Thiamine, or vitamin B1, is a vital nutrient that supports glucose metabolism and helps cells use stored energy. It is essential for maintaining a healthy heart, central nervous system, and immune function.

This article explores the vitamin’s potential in assisting weight loss and explains what happens when we don’t have enough of this vitamin. 

Thiamine for weight loss

How Does Thiamine Affect Weight?

Scientists haven’t discovered a direct link between thiamine and weight. However, as the vitamin’s primary role is to support energy metabolism, inadequate vitamin levels can disrupt metabolic processes, hormones, and other mechanisms that regulate weight.

Note: Learn how other B vitamins and weight loss are related.

Can Lack of Thiamine Cause Weight Loss?

There is inconclusive evidence about the effects of vitamin B1 deficiency on weight loss. In one human study, researchers induced thiamine deficiency to examine the resulting symptoms and health disorders. Weight loss was one of these symptoms.

Other symptoms of vitamin B1 deficiency included fatigue, sleep disorders, cognitive decline, and abdominal problems. These results suggest a more severe thiamine deficiency can lead to serious health disorders, including heart, nerve, and muscle abnormalities.

In another study, researchers observed a thiamine deficiency in obese and type 2 diabetic patients who had recently lost weight or reduced their food intake. These results suggest weight loss increases the risk of B1 deficiency, and not the other way around.

A study on sheep demonstrated no significant effect of thiamine intake on weight, but it potentially enhanced fat breakdown.

Does Thiamine Boost Your Metabolism?

Thiamine plays a crucial role in glucose, lipid, and amino acid metabolism. Optimal vitamin B1 levels enable a smooth conversion of food into energy that cells use to perform their functions. Low thiamine levels can hinder these processes, slowing down metabolism.

Causes of Thiamine Deficiency

Clinical thiamine deficiency is rare in developed countries because many foods are fortified with B vitamins. However, it may occur due to the following reasons:

Note: Many athletes embrace the numerous benefits of IV therapy for athletic performance. Find out how it works!

Symptoms of B1 Deficiency

Early symptoms of vitamin B1 deficiency include the following:

Untreated thiamine deficiency may lead to more severe symptoms, such as the following:

How to Treat Thiamine Deficiency

Thiamine deficiency symptoms can be reversed with vitamin supplements, IV therapy, or both. Doctors usually recommend multivitamins with a B complex because other B vitamin deficiencies usually accompany a lack of vitamin B1.

Patients with more severe symptoms can benefit from a faster treatment – a vitamin B injection or vitamin B IV therapy. IV therapy involves the intravenous delivery of B vitamins for quick nutrient recovery.

A balanced diet is an essential cofactor in the treatment of thiamine deficiency. Patients should avoid processed foods, simple sugars, and alcohol and eat thiamine-rich foods, including the following:


Thiamine is vital for energy metabolism. Adequate vitamin B1 levels contribute to our overall well-being and may improve the body’s ability to regulate weight.

All nutrient deficiencies impede health, potentially leading to weight gain, hormonal imbalances, insulin resistance, and other health problems. The best way to ensure the smooth functioning of our body is to enjoy a nutrient-rich diet, engage in regular, moderate physical activity, and take vitamin supplements if needed.