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Dr Libby Weaver

The undeniable link between thyroid hormones, energy & metabolic rate

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When it comes to the thyroid gland, most people’s understanding is often limited to its influence on weight – an oversimplification of its critical role in our wellbeing. This small, butterfly-shaped gland nestled in the front of our throat does far more than tip the scales; it’s pivotal in regulating our energy levels and metabolic rate. The reason thyroid hormones are so intricately linked to weight loss or gain is because of the way they drive metabolic rate – every cell in the body needs them. This then impacts on whether you experience an availability of energy or not. While a deep, unrelenting fatigue or a “tired but wired” feeling can be the result of a wide variety of body systems or organs not working optimally, a tiredness-in-your-bones-type feeling can certainly be related to poor thyroid function. Here’s how it all works.

A growing number of people in developed countries are experiencing thyroid problems. Some have a fully developed disease, such as hypothyroidism, Hashimoto’s thyroiditis, hyperthyroidism or Graves’ disease. With the latter two conditions, there is an increase in the metabolic rate, which can create an intense feeling of energy. (Some people describe it as a hyperactive or anxious feeling that they can’t control.) For others, however, their thyroid gland simply isn’t working optimally, which may be due to any of a variety of causes —nutrient deficiencies, the overconsumption of substances that can interfere with optimal thyroid function, excess estrogen and a lack of progesterone, or infection. Autoimmune diseases of the thyroid have increased significantly in the recent past as well. Let’s explore this gland, how it works and how it impacts on energy and metabolism.

The thyroid gland

The thyroid gland is part of a sophisticated network involving other glands. It begins with a chain reaction that starts in the brain and ends with the release of hormones that either boost our energy or slow us down. This cascade is essential for our day-to-day functioning, affecting everything from our heart rate to how well we sleep. This means that if there is a problem with thyroid hormone levels, or with debilitating symptoms indicating something with thyroid function is awry, then it is essential to get to the heart of the matter so that treatment can be appropriately targeted. Understanding the road into a dysfunction in the body is critical, as correcting this is the road out.

The thyroid function cascade begins with the hypothalamus, a region in the brain that makes a hormone that sends a signal to the pituitary gland, also in the brain. The pituitary then makes a hormone called thyroid-stimulating hormone (TSH) that signals the thyroid to make one if its hormones, known simply as T4 (thyroxine). T4 is found in the blood in two forms, namely “T4” and “free T4” (FT4). They are the same hormone, except that FT4 is “free” to enter tissues while the other is bound up and unable to enter tissues, which is where the work needs to be done. However, as T4 and FT4 are inactive hormones, they must be converted into the active thyroid hormone called T3 (triiodothyronine). It is T3 that helps you feel energised, drives your metabolic rate, helps to regulate your temperature and sensations of heat and cold, and contributes to your capacity to use body fat efficiently as a fuel.

Thyroid nutrients

The production of thyroid hormones is heavily dependent on a number of nutrients: iodine, selenium, zinc and iron. Unfortunately, modern diets and also soil often lack these critical minerals, contributing to potential thyroid issues, that in their right amount, help to generate an energised feeling and literally light up your metabolic rate. Iron is another mineral critical to the creation of healthy thyroid hormone production, yet iron deficiency is the most common nutrient deficiency in the world. There are numerous reasons for this, including: inadequate dietary intake; poor absorption due to (for example) poor gut function; gluten intolerance; coeliac disease; eating calcium-rich foods at that same time as iron-rich foods, as iron and calcium compete for absorption and calcium wins each time, as it is a bigger molecule; regular, excessive menstrual blood loss; or infection. Helicobacter pylori is a common one that sequesters iron for its own use. Stress can be another contributor as when someone has chronically elevated cortisol, instead of T4 being converted into the active T3 hormone, too much gets converted into reverse T3 (rT3), which creates an additional problem for great energy, not to mention a healthy metabolic rate, due to rT3 taking up receptor site positions where T3 is supposed to bind.

The role of the mitochondria

Thyroid hormones are like the spark-plugs of the body. They ignite the body’s metabolic activities, driving everything from how quickly we use calories to how efficiently our heart beats. When thyroid hormone levels aren’t optimal, it’s akin to a car running without all cylinders – everything from digestion to muscle strength can be affected.

Thyroid hormones increase the metabolic rate, as well as speed up the rate of oxidation occurring in the body. (Remember, the oxidation process generates free radicals, and antioxidants are required to stop the free radicals from damaging body tissues.) The metabolic rate, in turn, impacts on every process of body functioning. This includes the metabolism of fats, carbohydrates and proteins, digestion and cardiovascular health. It affects DNA and protein synthesis, body weight, heart rate, blood pressure, respiration, muscle strength, sleep and sexual functioning, to name, in particular, a few. Thyroid hormones impact on every body system, and energy levels are compromised when levels fall too low.

To be somewhat more specific and yet still keep this description relatable, the mitochondria, which are the energy-producing units of the cell, respond to the active thyroid hormone T3 by making adenosine triphosphate, or ATP, in the biochemical pathways known “as glycolysis and the carboxylic acid cycles”. These processes require many nutrients, including a range of B vitamins and iron. This amazing process produces ATP, the actual substance the body uses to power its many actions.

Once ATP is formed in the mitochondria, the cells must also be able to use it effectively. So the ATP is converted to another substance called adenosine diphosphate (ADP), which must then be recycled back to ATP. Yet again, many nutrients are needed to utilise ATP efficiently and recycle it properly. If any of the nutritional factors are lacking, thyroid hormones will be ineffective in increasing energy production. Reason again why nothing in the world can replace consistently eating nutrient-dense food.

Towards a healthier thyroid

While the mechanics of thyroid function might seem daunting, the pathway to supporting this gland is less so. Incorporating a nutrient-rich way of eating, paying attention to potential symptoms of dysfunction, and seeking professional advice when necessary can all contribute to better thyroid health and, by extension, a more vibrant life.

Rethink that drink: the true impact of alcohol on hormonal health

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Ever wondered if your evening glass of wine might be affecting more than just your mood?

The idea that your casual drink could influence your body’s hormonal balance, leading to symptoms like premenstrual syndrome (PMS) or hot flushes, might initially seem far-fetched. Yet, this connection becomes clearer once you consider the central role of the liver. This vital organ not only helps detoxify alcohol but also plays a major role in sex hormone metabolism, including estrogen.

How much is too much?

With the myriad of health messages about alcohol we encounter, it’s understandable to feel uncertain about how much is too much. This query grows increasingly relevant in light of the World Health Organisation’s (WHO) recent revision of its guidelines, unequivocally stating that “no level of alcohol consumption is safe for our health“. This bold assertion underscores a stark reality: while pinpointing a universally ‘safe’ level of alcohol intake is elusive, the correlation between quantity consumed and risk is clear—the more you drink, the higher the risk, making moderation or abstinence the safer choices.

The WHO’s stance is rooted in a comprehensive review of the latest research, which highlights alcohol’s contribution to a range of health issues, from acute conditions to chronic diseases. The organisation’s revised guideline serves as a sobering reminder of alcohol’s far-reaching impact on health, extending beyond the liver to include increased risks of cardiovascular diseases, certain cancers and mental health disorders, among others.

This guidance, however, does not exist in a vacuum. It’s complicated by the fact that alcohol’s effects are not uniform across all individuals. Our unique biochemistry, genetics, and lifestyle choices – from our diets (how we eat) to our stress levels and physical activity – play significant roles in how our bodies process alcohol. What might be a relatively harmless amount for one person could be detrimental for another, making personal judgement and health advice crucial components of informed alcohol consumption.

The question of how much is too much, therefore, does not have a one-size-fits-all answer. It’s about making informed choices based on a comprehensive understanding of the risks, your personal health, and your lifestyle. When it comes to your hormones, it’s really the overall health of your liver that plays a key role in whether a glass or two of your preferred alcoholic beverage will cause hormonal chaos, or not.

How does alcohol affect your hormones?

Alcohol is a substance that is so harmful to our body that if it were to accumulate in your blood it would kill you. I don’t say that to scare you, it’s simply a fact – the human body cannot eliminate alcohol itself. Because of this, no matter what else the liver also has to detoxify and prepare for elimination, alcohol is the number one priority. It must convert the alcohol into acetaldehyde, which is then converted into carbon dioxide and water, the latter of which can be excreted. This is true for whatever form the alcohol comes in – beer, wine and spirits. A standard drink is considered to be anything containing 10 grams of alcohol. In New Zealand and Australia, examples of such include a 330ml bottle of 4% beer, one 30ml nip of spirits, 170ml of champagne, and a measly 100ml of wine, which is about four sips. In other words, it is so easy to knowingly or unknowingly overconsume alcohol.

The liver is also responsible for metabolising substances that the body makes which, once they’ve done their job, it no longer needs – including estrogen. Once a unit of estrogen has exerted its effects, it is transported to the liver where it has to be detoxified (changed) so that it can be excreted. There are two main phases to this detoxification process the liver is responsible for. Over time though, some of the liver detoxification pathways – particularly the phase two pathways – can become congested, just like traffic on a motorway. Where once substances flew through the liver at 100 kilometres per hour, they now crawl through at 20 kilometres per hour, for example.

When this process becomes terribly overloaded from years of too much chardonnay and biscuits, (or more precisely, from alcohol, trans fats, or the by-products of an unfavourable gut bacteria profile or bowel congestion (as can occur with frequent constipation), a useful way to imagine what happens is this: the estrogen will undergo its first stage of change (phase one), but there is no room on the second stage highway (phase two). As a result, this slightly changed form of estrogen has a tendency to be recycled back into the bloodstream. Recycling of estrogen (not what you want) can also occur when the gut microbiome contains too many species that make an enzyme called beta-glucuronidase. Eating more vegetables helps much of this.

When there is significant estrogen recycling occurring, your body is faced with both the new estrogen it continues to make from your ovaries (if you are still menstruating), your adrenal glands, body fat cells, as well as the recycled form. Plus testosterone (which men and women both make) can be easily converted into estrogen, more so when there is insulin resistance also present. This can lead to excess estrogen which can contribute to challenging symptoms like PMS/PMT, heavy, painful periods, pre-menstrual migraines and headaches, bloating and fluid retention, as well as a challenging perimenopausal transition.

So, what’s the answer?

You don’t need me to tell you whether you need to drink less alcohol – you know in your heart if this is true for you. So many people tell me they know they need to drink less alcohol, but they just can’t seem to do it. They say they lack the motivation or willpower. But it’s not willpower that is needed – it’s an understanding of why we do what we do, despite knowing what we know; an understanding of what is driving our behaviour. When we understand the interplay between our beliefs and values, our biochemistry and our nutritional status, we get an appreciation for the absolute miracle the human body is – who we are – and making choices that support our health can become effortless from this knowing. As can exploring the conscious and unconscious benefits we perceive we are getting from continuing to drink the way we currently do.

Be honest with yourself about how much you drink and whether your alcohol intake may be affecting your health – hormonal balance included. Start by aiming for more alcohol free days than you’re currently having and slowly increase these as you get used to consuming less. If reducing your alcohol intake or eliminating feels impossible, I encourage you to examine your relationship with it and reflect on what might be driving this.

Please note, support is always available: Counselling online in Australia or Alcohol Drug Helpline in New Zealand.

Debunking common nutrition myths

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In the realm of food and nutrition, separating fact from fiction can sometimes feel like navigating through a maze. Let’s clear the air around some of the most persistent nutrition myths, offering insights that are both accessible and grounded in scientific understanding. Some of these will likely be stronger than others in your mind, and the nutrition messages of the time when you were growing up, can have lasting lousy effects. For example, I have had many, many patients over the years who remain fearful of eating dietary fat, having grown up during the low fat era.

Myth 1: Eating fat leads to weight gain

The fear of fat is a relic from the days when low-fat, high-carb diets were all the rage. Yet, the belief that dietary fat is a direct ticket to weight gain persists. It’s crucial to understand that not all calories are created equal, and nutritious fats are vital for our wellbeing. Foods rich in monounsaturated fats like avocados and olives, and those rich in omega 3 fatty acids including lamb brains and oily fish, are not just good for us—they’re essential. They support heart health, reduce inflammation, and help maintain healthy cognition. Incorporating nutritious fats into your diet isn’t a misstep; it’s a move towards optimal health.

Myth 2: Carbs are the devil

Carbohydrates have also been vilified, with diets promoting low-carb lifestyles gaining popularity. However, labelling all carbs as harmful oversimplifies the complexity of how our bodies use food for energy. All starches and sugary foods are broken down to glucose. That glucose then moves from your gut to your blood and insulin’s job is to move it out of there. The glucose fuels the activities of cells and leftovers are stored in your liver and muscles (as glycogen) as fuel for later and to help maintain blood levels overnight. Trouble is, when we eat junk which is knowingly or unknowingly very high in carbs that will illicit more glucose than you require or can store, insulin will pop those leftovers into your body fat. The carbs themselves are not the problem – the amount we’re consuming can be as can the source of them. A potato and a banana aren’t the problem – the junk is. It’s not about eliminating carbs but focusing on quality and working out the ratio that works best for your unique biochemistry.

Myth 3: Eggs are bad for your cholesterol

Eggs have been unfairly demonised for their cholesterol content, leading many to avoid them or worry about how many they eat. However, most of the cholesterol in our blood is produced by the liver, not derived from our diet. Cholesterol is also vital to our health – most of it is in our brain and is crucial for memory, nerve firing and cognition. It is also the building block of our steroid hormones that give us energy and vitality: estrogen, testosterone and progesterone, for example. Rather than banishing eggs, focus on a way of eating that is focussed on food (not junk), including plenty of green leafy vegetables, to provide your liver with some of the support it needs.

How to reduce free radical damage 

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Humans stay alive through a process called respiration, meaning that we breathe in oxygen, and we exhale carbon dioxide. If you could see oxygen in space, it is two Os (oxygen molecules) stuck together. When we breathe, oxygen splits apart, forming two single oxygen molecules. Known as free radicals, they have the potential to damage your tissues.

The way it works is as follows. The antioxidant donates one of its oxygens back to the free radical, and they pair up. Oxygen is then content again as it has its buddy back, and damage to your tissues is avoided. We generate more free radicals in response to our exposure to pollutants and anything that increases respiration.

To understand one powerful way free radicals can damage our tissues, imagine a blood vessel leading to your heart. A free radical zips about through the blood and suddenly does a dive-bomb and makes an indentation in the wall of the vessel. It resembles the divot in the grass beneath a golf swing that has taken too much soil with it. The damaged vessel sends out a cry for help, signalling that it is damaged, and, in this case, cholesterol wants to be the hero. Cholesterol behaves like a band-aid in this situation, and it comes along and sticks itself on top of the injured site. It then sends out a message to all of its cholesterol friends to join the band-aid party, and they come along and stick themselves over the top of the first cholesterol globule that arrived. The cholesterol piles up, and it oxidises and hardens. This is called atherosclerosis or plaque, and it narrows the interior of the arteries.

Where once the blood could flow through a wide, open vessel, it now has a very narrow, restricted path to weave. Your blood is the only way oxygen and nutrients get around your body. Your heart is a muscle, and it needs both oxygen and nutrients to survive. If it is starved of either of these for long enough, this is one mechanism that can lead to a heart attack. Please note, “rubbish” can also accumulate in the walls of the vascular system, creating a major risk for heart disease and stroke, not just inside the vessels.

The good news, though, is that there is much you can do to reverse the build-up. The hardened, built-up cholesterol is, in part, LDL cholesterol, which is why it is commonly known as “bad” cholesterol. “Good” cholesterol (HDL cholesterol) comes along and unsticks each globule of cholesterol and carries it off to the liver, which plays a significant role in the energy we experience, as well as cholesterol management. The best way to imagine this all occurring is this: the cholesterol that was unstuck from the pile within the blood vessel arrives at the front door of the liver to undergo its detoxification process, and, when the liver is functioning well, the cholesterol is processed, excreted and gone forever. However, if the liver is loaded up with substances that it must prioritise higher up the detoxification order than boring old, homemade cholesterol, then the cholesterol is only partially detoxified, and instead of being excreted, it is reabsorbed back into the blood supply. This is one mechanism through which our blood cholesterol goes up and up and up. Cholesterol can also be elevated when thyroid function is poor and also remember, that the liver produces the bulk of the cholesterol inside us.

I don’t consider elevated total blood cholesterol a problem in itself, although there is certainly evidence to suggest that the ratio of small to large particle cholesterol is an important consideration in the management of excellent heart and vascular health. However, I do use blood cholesterol as a marker for liver health, and also to give me insight into whether the body is efficiently converting cholesterol into steroid (sex) hormones, which are also critical for energy and vitality. If blood cholesterol suddenly increases, to me this indicates that something has changed with the way the body is managing its level of blood cholesterol, and it is this mechanism that must be identified, as this is what needs correcting. The cholesterol then comes back down to the level that that this individual’s body functions best at. Your body has the most incredible capacity to heal and regulate itself — you just need to know which levers to pull.

Of course, another powerful way to reduce this issue is to counteract the potential problems that free radicals can create in the first place. One of the major ways the body defends itself from damage by a free radical is through the consumption of antioxidants. Antioxidant-rich foods are found in our coloured plant foods which is why it is so important to eat the rainbow. That antioxidants are found in our coloured plant foods is one of the major reasons why people like me bark on and on about the importance of amping up your vegetable intake!

Stress and exercise also play a role in our free radical production. While exercise is universally lauded for its myriad health benefits, it’s a double-edged sword when it comes to free radicals. Physical activity, especially when intense, increases oxygen consumption, leading to a rise in free radical production. Similarly, chronic stress triggers a cascade of biochemical reactions that not only heighten free radical generation but also weaken our antioxidant defences.

Understanding this nuanced relationship invites us to adopt a more holistic approach to managing free radical production. It’s not about shunning exercise – gosh no – but embracing it in moderation and incorporating practices that mitigate its oxidative stress. Strategies such as integrating antioxidant-rich foods into post-workout meals or snacks can help neutralise the increased free radicals produced during exercise. Foods high in vitamins C and E, selenium, and flavonoids can be particularly effective in bolstering our antioxidant defences post-exercise.

Managing stress through mindfulness practices, slow breathing, tai chi, yoga, or meditation can also significantly reduce the body’s stress-induced oxidative stress. These practices not only help in lowering cortisol levels, a stress hormone that can exacerbate free radical production, but also enhance overall wellbeing.

7 Sustenance tips for great sleep

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As the day winds down, the choices we make at the dinner table can significantly influence the quality of our sleep. Understanding how our evening meals interact with our body’s natural rhythms can help us drift off more easily and enjoy deeper, more restorative sleep. Here’s a closer look at how adjusting our dining habits can lead to better nights.

1. Protein at dinnertime

Protein-rich foods play a crucial role in preparing our bodies for sleep. They contain key ingredients that our bodies convert into hormones responsible for inducing sleep. Incorporating foods like chicken, fish, or eggs in your evening meal can subtly encourage your body to begin its night-time wind down. These foods are packed with amino acids, the building blocks of proteins, which play pivotal roles in various bodily functions, including the production of hormones and neurotransmitters that regulate sleep.

2. Notice how carbs affect your sleep

Minimising or avoiding carbohydrates for the last meal of the day has become popular. Some people feel better doing this and report sleeping soundly. What is less well known is that for others, this choice – eating low carb – will disrupt sleep. If your body has poor metabolic flexibility, if you don’t readily switch between glucose and fat being your dominant fuel to use (I talk about this in my first book Accidentally Overweight), when your blood glucose level falls low overnight, a surge of adrenaline is often produced to miobilise stored glucose (glycogen) from your liver and muscles, to top up your blood levels. Because adremlaine is your ‘get out of danger’ hormone, it wakes you up and you may struggle to get back to sleep. If this scenario resonates for you, incorporate some whole food carbs with dinner, such as potato, sweet potato, kumara, pumpkin, basmati or brown rice.

3. Minimise caffeine

Caffeine’s pervasive presence in our daily lives often masks its potent effects on our sleep-wake cycle. This stimulant, celebrated for its ability to ward off drowsiness and enhance focus, operates by blocking the action of adenosine, a neurotransmitter that promotes relaxation. As caffeine impedes adenosine’s natural build up and instructs the adrenal glands to make adrenaline, it consequently delays sleepiness and can significantly disrupt sleep quality. While many are aware of caffeine’s starring role in coffee, its stealthy cameo in chocolate, tea, soft drinks and energy drinks can catch many off guard, especially when consumed in the hours leading up to bedtime.

4. Keep dinner light and early

Digestion is an active process that requires a considerable amount of energy and bodily resources. When we consume a large or heavy meal shortly before bed, our digestive system is still in full swing as we try to drift off to sleep. This can lead to discomfort, heartburn, or indigestion, all of which are notorious for their ability to disrupt sleep. Moreover, lying down too soon after eating can exacerbate these issues. A lighter meal, by contrast, can be more easily and quickly digested.

The timing of this meal is equally crucial. Eating too close to bedtime can keep your body focused on digestion rather than resting. A general guideline is to finish eating at least two to three hours before bed, allowing your body ample time to digest the meal. This window not only supports the physical process of digestion but also signals to your body that it’s time to wind down, reinforcing your natural circadian rhythms and enhancing your overall sleep quality.

5. Go light on spice in the evening

While spices add a delightful vibrancy to our meals, igniting our taste buds with their complex flavours and aromas, their impact on our body’s readiness for sleep can be less than soothing. Spicy foods have the potential in some (not all) people, to disrupt the body’s internal equilibrium, leading to discomfort that is antithetical to the state of relaxation required for a deep, restful sleep. The capsaicin in spicy foods, responsible for their fiery heat, can increase body temperature and stimulate the digestive system, effects that are counterproductive to the cooling down process the body naturally undergoes in preparation for sleep.

6. Include tryptophan-rich foods in your evening meal

Tryptophan, an amino acid that serves as a precursor to serotonin—a neurotransmitter that’s later converted into the sleep hormone melatonin—is found in beef, lamb, pork, poultry and legumes. Of the legume family, chickpeas in particular, can offer a natural pathway to tranquillity. For those whose digestive systems can harmonise with the chickpea’s fibre content without experiencing discomfort or gas, this legume becomes an even more valuable component of the pre-sleep ritual. If chickpeas aren’t a friend of your digestive system, make sure other tryptophan-rich foods are present. Zinc is also needed for the biochemical pathway that produces melatonin, so beef and lamb have the added benefit of also containing this mineral in a bioavailable form.

7. Eggs and/or almonds may help

Rich in vitamin B6, eggs and almonds form a duo of unparalleled importance in the body’s preparation for rest. Vitamin B6 is not merely a nutrient; it’s a catalyst in the production of serotonin and melatonin, the hormones central to the regulation of sleep. Serotonin, known for its role in mood regulation, also serves as the precursor to melatonin, the hormone that adjusts our internal clocks and signals to our bodies when it’s time to sleep. Thus, the presence of vitamin B6 is crucial, ensuring the biochemical pathways leading to the production of these hormones remain fluid and unobstructed.

Cows and carbon

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Recently, an article was published that caught my eye. The title read: “Organic meat production just as bad for climate, study finds”.

The analysis estimated the greenhouse gas emissions resulting from different foods and calculated how much their prices would need to rise to cover the potential ‘harm’ they cause by fuelling changes to the climate.

Yet, here’s what they missed with the aforementioned article.

If we only look at the scenario in terms of emissions, we are not considering the whole story. Cattle certainly belch methane, but this is part of a carbon cycle and this cycle is hugely important to the overall health of plants, and therefore to us as humans and every single ecosystem.

Here’s why:

Really think about ALL of that. It’s miraculous. And it all started with a cow’s belch.

An increasing amount of carbon can be sequestered in the soil when cattle are managed well. Then, the cow eats grass (carbon) and the cycle goes around again.

In Australia at the moment, carbon soil content is sitting between 0.7% and 3%. A wonderful farmer-led organisation called Carbon8 is supporting more and more farmers to transition to regenerative farming with the goal of rebuilding the carbon in the soil to a minimum of 8%. You can read about their great work here: www.carbon8.org.au

This remarkable biogenic cycle is worlds apart from extracting ancient carbon and methane from deep in the earth and introducing it to the atmosphere. That is not a cycle, it’s a concerning one-way street.

Rather than being reductionist in the way we view and approach incredibly nuanced and beautifully complex systems, let’s consider the natural cycles that foster soil, animal, human and atmospheric health. Sunlight, trees, grass and grazing animals – Nature at her best, doing what she has always done.

References and inspiration from: Diana Rodgers, Sacred Cow; Instagram: @sustainabledish and recent conversations with regen farmers.

The importance of zinc for men’s health

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Sometimes it’s the smallest of things that makes the biggest difference and this couldn’t be more accurate when describing the mineral zinc. This tiny substance is a vital cog in the machinery of human health, wielding an influence far greater than its humble presence might suggest. Used in over 300 biochemical processes in the human body, zinc is a key player in the immune system, digestion, cholesterol metabolism, liver health, stress response and fertility.

When it comes to men’s health, zinc plays a key role in processes that ensure vitality and robust immune function plus the maintenance of muscle strength and mental sharpness.

Zinc and testosterone

Zinc plays a crucial role in maintaining healthy testosterone levels, a hormone that governs not just sexual health but also affects muscle mass, bone density, mood and motivation. A deficiency in zinc can lead to a dip in testosterone levels, with potential impacts ranging from reduced libido to decreased physical stamina and lethargy.

Zinc and the prostate

Prostate health is of paramount importance, particularly in ageing men. Zinc, with its anti-inflammatory properties, is integral to prostate well-being. It may help in reducing the risk of conditions like Benign Prostatic Hyperplasia (BPH), characterised by an enlarged prostate. Regular zinc intake can be beneficial both as a preventive measure and in managing existing prostate issues.

Zinc in protein synthesis

Zinc’s role extends to the synthesis of proteins, essential not only for athletes but for everyone. It facilitates the breakdown of dietary protein into amino acids and their subsequent reconstitution into bodily proteins. This process is vital for muscle strength, cell repair, immune function, liver and overall health. Thus, optimal zinc intake is imperative for effective protein utilisation and creation in the body.

Zinc for hair health

Zinc’s importance in protein synthesis also benefits hair health, particularly for men concerned with hair thinning and loss. It aids in the production of keratin, a key protein for strong hair. Insufficient zinc can lead to weakened hair structure, exacerbating hair loss. Therefore, maintaining adequate zinc levels is crucial for hair vitality.

Zinc and reproduction

Zinc is also a linchpin in reproductive health, vital for the creation and maturation of sperm. Part of sperm structure literally relies on zinc. The mineral’s antioxidant properties help to protect these cells from oxidative stress, thereby maintaining their quality and viability.

Zinc and immunity

Beyond reproductive health, zinc is a stalwart supporter of the immune system. It orchestrates the body’s defensive mechanisms against infections and aids in wound healing. This is particularly pertinent in an age where our immune system has more to deal with than ever due to the myriad pollutants in our environment (in foods, drinks, air pollution, for example) coupled with consistent less nourishing lifestyle choices.

Zinc for mental health

Zinc also plays a crucial role in maintaining men’s mental health. Zinc is an essential nutrient for a healthy mood and there is robust evidence that it is beneficial in states of low/depressed mood. It’s not just the body that zinc fortifies, but also the mind.

Zinc for healthy cholesterol metabolism

Cholesterol is the building block of many hormones, including testosterone. Through a series of biochemical reactions, cholesterol gets converted into progesterone, estrogen, testosterone and cortisol. But in order for cholesterol to be efficiently converted into a hormone it requires zinc. If we don’t have optimal levels of zinc, the conversion of cholesterol into hormones can’t occur efficiently. In this way, particularly if linked with low testosterone, high blood cholesterol can be an indicator for zinc deficiency.

Unfortunately, these days, zinc is not as readily available in our food as it once was. The best source is oysters (do your best to ensure they are harvested from clean waters) – famously the poster child for zinc –. Next best are red meats– beef and lamb, while smaller amounts are found in eggs and seeds, like sunflower seeds. It’s important to note that zinc from plant sources is less readily absorbed due to the presence of phytates so those following a vegetarian or vegan way of eating will need to be particularly mindful of their intake.

The recommended dietary intake (RDI) for zinc varies by age and gender. Adult men need 14 mg per day, just to prevent deficiency so it has become a common nutrient insufficiency. While the body doesn’t need an enormous amount of zinc, consistent, daily intake is vital, as it is it used for so many important functions that it can easily be depleted, leading to symptoms that significantly detract from someone’s quality of life.

Navigating the aisles: a guide to deciphering food labels

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Venturing into a supermarket is more than a shopping trip; it’s an encounter with a carefully engineered battlefield of marketing tactics. From the strategic placement of products to the colour schemes and wording on packaging, every detail is designed to lure us into making purchases, often without regard for our health.

The unfortunate truth is that many processed foods offer little nutritional value and may even contain harmful ingredients like preservatives, additives and excess sugars. The misconception that packaged goods are inherently safe is misleading, especially considering that many additives in these foods are not extensively tested. Their long-term effects, particularly in combination with other substances, are not fully understood.

To safeguard our health, we need to be savvy about what we choose to purchase. And learning how to read food labels is a great asset. Here’s a helpful guide to deciphering what’s important and what’s best ignored on food packaging.

Turn the product around

When choosing products, it’s wise to ignore the front-of-package claims and examine the back for the ingredients and nutrition facts. The grocery store is a maze of confusing jargon and enticing buzzwords like “natural,” “free-range,” and “non-GMO”. Front labels are designed to sell, not to inform. These labels, while appealing, often do not offer the clarity needed for informed decisions.

For instance, “fat-free” products may still be high in sugar, and items “made with real fruit” might contain only minimal fruit concentrate. Phrases like “no added sugar” might not indicate a low sugar content, as products can be high in natural sugars or contain alternative sweeteners that pose their own health risks. Claims that a product contains specific vitamins or minerals usually mean these nutrients were added back after processing, stripping away the food’s real nutritional value.

Start with the ingredients list

Scrutinising the ingredients list on any packaged or canned food before buying is crucial to piercing through marketing claims to uncover the real nutritional value, or lack thereof, hidden in our food choices. True insights come from what manufacturers have added to their products and where items are listed from most to least prevalent. If the list begins with any form of sugar or filler ingredients (think soy lecithin, any kind of vegetable oil or any words that you can’t identify as originating from real food), this is a product best avoided. In fact, a product that lists any ingredient you can’t identify as originating from whole, real food, it’s probably best to leave it on the shelf.

Words ending in ‘-ose’ are typically sugars, while ‘hydrogenated oils’ and ‘fats’ speak for themselves. Industrialised seed oils – which may be listed as ‘vegetable oil’ – are widespread through packaged foods and, as they contain pro-inflammatory drivers, they are best minimised or avoided where possible. Keep an eye out for the length of the ingredients list too – generally speaking, shorter lists are an indicator of less processing. Another thing to note is that manufacturers may also include two or more different types of sugars – such as glucose, fructose or corn syrup – so that they sit further down the list to trick the consumer into thinking there’s not as much sugar in the product.

Review the nutritional panel

The nutrition panel, while secondary to the ingredients list, is also valuable for understanding what’s inside the package. For example, examining the sugar content can help identify lower-sugar options, especially in products like kombucha, where sugar is needed for fermentation but largely consumed during the process. If you’re looking at the sugars amount in the nutritional information panel on other products, also be aware that this doesn’t differentiate between intrinsic sugars (sugar that occurs naturally in a food, such as fructose in fruit and lactose in dairy milk) and added sugars. This is another reason why it’s a good idea to read the ingredients list, so you know what the product is really made up of. It’s important too to compare items using standard measures like per 100mL or per 100g to get an accurate comparison. “Serving sizes” can vary widely between brands and aren’t always measured in the amounts we might typically eat them.

Ultimately, the most straightforward strategy for navigating food label confusion is to prioritise whole, real foods that are minimally processed. Eating food in its natural state ensures you’re nourishing your body without the complications of deciphering labels. However, recognising the role of convenience and the occasional necessity of processed foods in our lives, becoming an informed consumer can empower you to make more nutritious choices amidst the marketing noise. Eat food, not junk, as often as you can.

Nutritional investigations for fatigue

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Fatigue—you know the feeling. You drag yourself out of bed despite getting enough hours of sleep, and find yourself relying on caffeine to get you through the day. No matter what you do, you feel sluggish and tired. It can be highly frustrating when you don’t understand why.

Fatigue is a very non-specific symptom, meaning that there are many, many possible causes. It can occur with numerous health conditions—usually alongside other symptoms—and it can also be the result of poor sleep (not enough hours of sleep overall, or a lack of quality sleep), chronic stress, and a whole range of nutritional factors.

Nutrition is a very common contributor to fatigue, so when someone presents with ongoing fatigue some nutritional investigations may be warranted. Here are some common factors that you may like to consider.

Iron levels

Iron deficiency is a common cause of fatigue. It is very common among women, particularly those who menstruate. This is one of the simplest things that can be checked via a blood test (called ‘iron studies’). It is really important to test your iron levels before taking a supplement, as both iron deficiency and iron overload in the body cause fatigue. Iron overload/excess can occur due to a hereditary condition called haemochromatosis. For some (not all) women who have this condition, it may not become known or apparent until after menopause if periods have been very heavy during the menstruation years. Regular, heavy menstruation could potentially mask the condition in some—there could even have been times when iron levels were low if menstrual blood losses were very significant. However, once menstruation has stopped, if this condition was present then iron could start to build up in the body. This is why it’s important not to assume you are iron deficient and that you need to supplement—please discuss having your iron levels tested with your GP beforehand.

Vitamin B12 and Folate

Often when people hear the word ‘anaemia’, they think of iron deficiency anaemia. However, there are other types of anaemias related to deficiencies of other nutrients, such as vitamin B12 and folate. Again, a simple blood test can check for anaemia and investigate which type it is. Vitamin B12 comes from animal foods, so deficiency is more likely to occur in people who eat a vegan diet (and do not supplement B12). However, sometimes deficiencies can occur because there are issues absorbing the vitamin B12. This can occur with some health conditions, as well as with some medications.

Overall food intake

Another reason for fatigue can be an inadequate overall energy (calorie) intake. Not consuming enough food to meet your body’s needs will certainly have you feeling less than energetic and, when it occurs consistently, has a range of flow on effects including impacting various hormones. Not eating enough may be intentional—for example, with restrictive dieting—or in some cases it can be unintentional. This might happen for people who have a poor appetite (for some, this happens with high levels of stress). It can also occur for some athletes who have a very high energy output due to long and/or hard training sessions, which can make it difficult to eat enough to fuel all of the work the body is doing

The quality of what you eat

The quality of our overall eating pattern matters when it comes to our energy levels and how we feel each day. When we eat too many highly processed foods, it is much harder to consume optimal amounts of vitamins and minerals. In fact, over time, this could contribute to multiple deficiencies. Vitamins and minerals help our body to extract the energy from food, so consuming plenty of nutrient-rich whole foods is very important for ensuring your body is getting what it needs to function properly.

Macronutrient balance

If the fatigue seems to come and go, or you tend to experience it at a certain time of day, you may like to consider the macronutrient balance of your meals. Including a source of protein, fat, and carbohydrates in your main meals, as well as plenty of vegetables, can help to provide a more sustained energy release—avoiding energy spikes and crashes. Try experimenting with the macronutrient composition of your meals and notice how satiated and energised you feel afterwards.

Blood glucose regulation

Our blood glucose (sugar) levels are closely linked to our energy levels. When we consume carbohydrates from food or drinks, this is broken down to glucose and absorbed into the bloodstream. Our body needs to maintain a certain level of glucose in the blood and then allow the rest to move into the cells to be used for energy or stored for later. This process is regulated by hormones, including insulin. Challenges with blood glucose regulation, such as insulin resistance, can contribute to fatigue. You may also experience energy spikes and crashes. Blood glucose control can be assessed by testing your fasting blood glucose and fasting insulin. There are also other tests available, such as HbA1c which provides a general indication of your overall blood glucose over the past three months. This won’t, however, assess insulin resistance. Only testing insulin itself does that.

Overreliance on caffeine

While caffeine does help to momentarily prevent us from experiencing that tired feeling, it is really a band-aid solution. Many people find that taking a break from caffeine actually leads them to feel better and have more energy (after the initial period of caffeine withdrawals). If this is not something you’re interested in experimenting with, I can’t encourage you enough to consider when you’re having caffeine—ideally not on an empty stomach or after midday.

Dehydration

This is an often overlooked cause of fatigue! Many people say they know they need to drink more water, but find it hard to make it a priority. This really can make a difference so take steps to make it easier for you to drink more water. For example, take a reusable water bottle with you so it is always available, or set up some new habits, such as always drinking a glass of water upon waking in the morning.

Coeliac disease

One of the symptoms of coeliac disease can be fatigue, because it can significantly affect nutrient absorption which then leads to deficiencies (when undiagnosed/untreated). Symptoms of coeliac disease can differ between individuals. For some people, this condition is only discovered because they have unexplained, ongoing iron deficiency (tested via a blood test). If you usually consume gluten-containing foods and coeliac disease is suspected, it’s important to discuss having a blood test with your GP before omitting gluten.

As you can see, there are many reasons why you might be feeling tired and sluggish. Often it can be a simple fix however if you are experiencing persistent or unexplained fatigue, it’s important to consult with your qualified healthcare practitioner.

What are mitochondria and why on earth would you care?

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Our bodies are made up of somewhere between 30 to 50 trillion cells—isn’t that incredible? When you think of health, you may not be thinking about cells, yet we are essentially the health of our cells.

You can picture a cell as a tiny little circle. And that circle is buzzing with activity—things coming and going from the cell, substances being converted through various biochemical pathways, and moving in and out of different structures (like little organs) within the cell.

Some of the most important structures within the cell are the mitochondria—this is where cellular energy (called ATP) is predominantly made via the Krebs cycle. This energy powers the cells and ultimately all of your body systems—it keeps your heart beating, your lungs breathing, your muscles working, and more. This is why mitochondria are commonly referred to as the energy powerhouses of the cell.

You may be starting to appreciate now that mitochondria play an enormous role in how we feel and function each day. Without them, not only would we not have any energy, we would not survive.

There isn’t just one mitochondrion (mitochondria = plural) in all cell types. There can be many. And the amount can vary based on the type of cell and how much energy it needs. For example, muscles require a lot of energy to power our movements, maintain our posture and hold our organs in place. Maintaining or building sufficient muscle mass and regular exercise are powerful ways to increase the number of mitochondria in muscle cells—giving your energy production a boost.

Antioxidants also play an important role in mitochondrial health and function. When energy is made in the mitochondria, reactive oxygen species (free radicals) are produced. While this is a natural process, free radical production needs to be balanced with sufficient antioxidants to prevent oxidative stress—as this can damage the mitochondria and contributes to premature ageing. This can also occur in response to exposure to environmental toxins and pollutants, increasing the need for antioxidants.

CoQ10—a vitamin-like substance—is especially important, as it plays a role in mitochondrial function and also acts as a powerful antioxidant. While the body can make CoQ10 and we consume a small amount through food, there are some situations where supplementing (usually with a form called ubiquinol) can be beneficial. For example, CoQ10 levels can be depleted with certain health conditions and with the use of some prescribed medications, such as statins. CoQ10 also helps to regenerate other antioxidant nutrients, such as vitamins C and E, so it really is something we want to have enough of.

A variety of nutrients, such as B vitamins, are also required for mitochondria to do their energy-producing work effectively. So, what we eat really matters. Including plenty of nutrient-rich whole foods will help to ensure you are consuming a range of vitamins, minerals, and antioxidants that support efficient energy production and help to protect the mitochondria from oxidative stress. Mitochondria are so closely tied to how much energy we have—or not—so when making your food choices, remember too that you are also feeding your mitochondria.

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