The year that just went by, was obsessed with Ozempic and weight loss. Not just that, but it was also the most searched weight loss drug outpacing Wegovy, its closest competitor, by 300%. As of November 2024, it had a current volume of 16 million searches per month.

What is Ozempic?

Ozempic or semaglutide s a prescribed drug that is used in people with type 2 diabetes. It is given as an injection under your skin and could be prescribed off-label for weight loss. However, the drug is not approved by Food and Drug Administration (FDA) for weight loss.

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The active ingredient in this is semaglutide, which belongs to the class of drugs called glucagon-like peptide-1 or GLP-1 receptor agonists. This is what helps stimulate pancreas to release insulin, prevents, cravings and hunger pangs and prevents increase in blood sugar. It basically mimics the action of naturally produced hormones GLP-1 by activating GLP-1 receptors to achieve these results.

However, it does not come without any side effects. They can include nausea, stomach pain, constipation, thyroid cancer, and more.

But, what if we tell you that you can try these foods which mimic the results of Ozempic, without these above mentioned side effects?

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Filling Foods

These foods are called filling foods, that make you feel full and thus controls your cravings. These are foods high in protein, fiber, and healthy fats which can trigger the release of GLP-1 hormones and other satiety-enhancing effects. Another reason to consider it? These are cheaper than the medications and do not have the unwanted side effects.

Foods that mimic Ozempic effects

Oats: They are rich in soluble fiber called beta-glucan. This can delay gastric emptying and promote feelings of fullness. As per a study published in Current Nutrition Reports, the beta-glucan increases satiety and reduces energy intake by enhancing GLP-1 secretion.

Studies also show that oats can help lower body weigh and harmful LDL- cholesterol levels.

Barley: This also contains beta-glucan, so the effects remain same. Furthermore, the journal Nutrients reported that barley lowered a hunger hormone called leptin.

Legumes, beans, lentils, chickpeas: In one study that included more than 15,000 U.S. adults published in the journal Nutrients found that legume intake was inversely associated with weight gain over the 10-year study period. Adults in the study with moderate to high intakes gained substantially less weight over the past decade than those reporting no legume intake.

Eggs: A study published in Nutrition Research reported that those who had eggs for breakfast reduced overall caloric consumption for the entire day.

Greek Yogurt: It is a healthy, must-have in your diet as it helps you stay fuller longer and also helps with your gut health. Studies suggest that the protein coupled with probiotics enhances satiety and impacts your appetite-regulating hormones to keep your hunger and cravings in check.

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Avocado: They are rich in monounsaturated and polyunsaturated fats, which are considered heart healthy. Avocados are also rich in dietary fiber. A medium-sized avocado has 10 grams of fiber, or more than half the fiber you need in a day. The high fat and fiber content of avocados leads to slower digestion, lower blood sugar and insulin levels and elevates hormones levels that trigger fullness.

Fish: The long-chain omega-3 fatty acids in fish along with the high-quality protein help down-regulate your hunger and appetite.

Energy drinks have become a common pick-me-up, marketed as quick fixes for sharper focus, improved alertness, and instant energy. Whether you are working late or driving for hours, grabbing a can may feel like the easiest way to stay awake. Yet once that caffeine rush fades, what lasting effects does it leave on your heart, brain, and sleep?

The FDA has received several reports connecting energy drink intake to deaths and serious side effects such as spikes in blood pressure, seizures, and irregular heart rhythms. Many of these incidents required hospital treatment.

Between 2022 and 2023, America’s Poison Centers recorded a 24.2% rise in cases of children and teenagers under 20 being exposed to energy drinks. Worryingly, around 78% of these were accidental, most youngsters did not realize how much caffeine they were consuming or even that their drink contained it.

How Energy Drinks Can Overstimulate Your Heart

Studies have shown that energy drinks can disrupt normal heart rhythm. People who consume them often experience higher blood pressure and irregular heart activity that can last for several hours, which may increase the chance of dangerous arrhythmias.

Caffeine stimulates the sympathetic nervous system, raising heart rate and blood pressure. But unlike coffee, energy drinks combine caffeine with other stimulants such as guarana, taurine, and L-carnitine, which amplify caffeine’s impact, according to researchers at Jefferson Health.

They also note that one can of an energy drink may contain far more caffeine than a standard 8-ounce cup of coffee. The FDA generally considers up to 400 milligrams of caffeine a day to be safe for healthy adults with no heart problems.

Although experts points out that the caffeine difference between coffee and energy drinks may not appear large, labels can be misleading. A cup of coffee contains about 90 mg of caffeine, while energy drinks can range from 100 to 350 mg, sometimes even more when a single can holds multiple servings. Reading labels carefully helps you understand how much caffeine you are really consuming.

Energy Drinks Contain Excess Calories

Along with caffeine, these drinks are often loaded with sugar and calories. Many specialty coffees, packed with syrups, whipped cream, and heavy dairy, fall into the same category. Regularly consuming such beverages increases the risk of weight gain, obesity, and type 2 diabetes, all of which harm heart health.

Dr. Reginald Ho, a cardiologist, explains that over time, this pattern can lead to high blood pressure, rapid heartbeat, and other cardiovascular diseases.

Energy Drinks Can Lead to Stroke Issues

Energy drinks may also raise the risk of stroke. A stroke is often described as a “heart attack in the brain.” One condition linked to these drinks is reversible cerebral vasoconstriction syndrome (RCVS), which involves sudden spasms in the brain’s blood vessels that can either restrict blood flow or cause bleeding, as noted by the Cleveland Clinic.

Caffeine blocks adenosine, the chemical that helps the brain relax, so even when you feel tired, your mind remains overstimulated. This disruption affects your sleep cycle and can cause poor memory, low concentration, mood swings, anxiety, and even depression.

Can You Mix Energy Drinks With Alcohol?

Health experts have repeatedly warned against mixing alcohol with energy drinks. The FDA has stated that adding caffeine to alcohol makes for an “unsafe additive.”

Caffeine’s stimulant effect masks alcohol’s depressant properties, allowing people to drink more without feeling its sedative impact. This can lead to misjudging one’s level of intoxication and even driving while impaired.

While energy drinks may promise a quick fix for fatigue, their risks to the heart, brain, and sleep are real. Choosing natural ways to stay energized, through rest, hydration, and balanced nutrition, is far better for long-term health.

You have probably heard of green matcha, the bright green tea powder packed with antioxidants and health benefits. But have you come across its strikingly blue counterpart, known as blue matcha? This trendy ingredient — a vivid blue powder — has been popping up on social media in everything from smoothies to cocktails. While blue matcha doesn’t offer the exact same benefits as green matcha, this indigo-hued powder could lift your mood in other ways. So, is blue matcha a superdrink or just a passing health trend? Let’s break it down.

What is Blue Matcha?

Blue matcha comes from the flower of the butterfly pea plant. According to the Cleveland Clinic, “Blue matcha is usually found in powdered form, but sometimes it’s sold as a tea to brew,” explains Romito. “It’s quite different from green matcha, but because it’s consumed in a similar way, that’s likely how it got the matcha name.” Blue matcha also offers a visual perk, making it a favorite in drinks and cocktails. “It’s a chameleon in a cup,” Romito says. “When its antioxidants mix with acidic ingredients like lemonade, it can shift from blue to purple or even pink.”

Health Benefits of Blue Matcha

While it’s fun to play with in drinks, blue matcha does have some potential health perks, Romito notes, according to the Cleveland Clinic:

It’s caffeine-free

Green matcha is loaded with caffeine, making it perfect for a morning boost. Blue matcha, however, has no caffeine. “This is ideal if you avoid caffeine or are sensitive to it,” Romito points out.

It’s rich in anthocyanins

Anthocyanins are the pigments that give foods like cherries, pomegranates, eggplants, and red cabbage their deep blue or purple color. While research is ongoing, these antioxidants may help with:

• Lowering blood pressure
• Reducing the risk of heart disease
• Protecting against neurological conditions
• Slowing cancer growth

“Blue matcha works like any other food with these antioxidants,” Romito emphasizes. “It doesn’t give you more benefits than eating blueberries or purple sweet potatoes. It’s best to include a variety of blue and purple foods in your diet.”

Blue Matcha: Potential Risks or Side Effects

Overall, blue matcha appears safe for most people. Regarding allergies, registered dietitian Natalie Romito, RD, LD, advises that anyone allergic to flowers should start with small amounts to see how their body reacts. She also cautions against overdoing it.

“Too much of anything isn’t good,” Romito says. “Stick to about one serving of blue matcha a day. If it causes nausea or digestive issues, your body might not tolerate it well. In that case, you can rely on other blue and purple foods to get the same antioxidants.”

Adding blue matcha to coffee, tea, cocktails, and other foods can make them more visually appealing. While it does have some health benefits, more research is needed to fully understand its potential.

“If you enjoy blue matcha, that’s great,” Romito concludes. “But don’t replace other blue and purple foods with it. Keep eating blueberries, beets, and grapes. Blue matcha can be a fun addition, but it shouldn’t replace the nutritional value of other foods.”

Tiktok fibremaxxing wellness trend: There is no shortage of wellness trends online that claim to transform your health, but a new one has taken over social media with a focus on gut health. It’s called “fibremaxxing,” and its premise is simple: eat more fibre to improve digestion, metabolism, immunity, and lower the risk of disease. On TikTok and Instagram, the trend often appears as colourful lentil bowls, chia puddings, and smoothies loaded with leafy greens and flaxseeds. But how much of this viral trend is actually backed by science?

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The idea of increasing both soluble and insoluble fibre isn’t new, yet fibremaxxing has made it trendy again—and this time, for good reason. Fibre is vital to everyday health, supporting everything from steady blood sugar to regular bowel movements. Here’s what experts say about this growing movement and why fibre truly matters.

What Is Fibremaxxing?

Fibremaxxing is a social media movement that encourages people to boost their fibre intake by adding more fruits, vegetables, legumes, and whole grains to every meal. The goal is to improve digestion, promote fullness, and support long-term health. According to Dr. Urvi Shah, a board-certified hematologist-oncologist and physician at Memorial Sloan Kettering Cancer Center, the concept behind fibremaxxing is largely rooted in scientific evidence. Dr. Shah, who is leading multiple studies on high-fibre plant-based diets, notes that the approach aligns well with established nutrition research.

Is ‘Fibremaxxing’ Good Or Bad For Your Gut?

High-fibre diets are consistently linked to a wide range of health benefits, from lowering the risk of heart disease, diabetes, and colon cancer to aiding weight control and gut function. That’s why Dr. Shah believes fibremaxxing gets several aspects right.

She explains that including a wide variety of plant-based, high-fibre foods is essential because “different fibre types feed different microbes.” A diverse diet helps nurture a balanced microbiome. She adds that the trend’s emphasis on whole foods rather than processed or fibre-enriched items is a major plus. “Whole plants provide fibre, polyphenols, and micronutrients that work together to support the gut,” she says. Prebiotic-rich foods also help shape a healthier microbiota and increase the production of beneficial short-chain fatty acids like butyrate, which has “anti-inflammatory and anti-cancer effects.”

Simply put, upping your fibre intake through natural, unprocessed foods, rather than supplements, can make a real difference to gut health.

What’s The Daily Recommended Amount of Fibre Intake?

Experts suggest that adults should consume between 25 and 30 grams of fibre each day. Men typically require more (around 38 grams), while women need about 25 grams. These numbers can vary depending on age, sex, and calorie intake, but a general guideline is 14 grams of fibre for every 1,000 calories eaten, according to Harvard Health.

How To Add Fibre To Your Diet?

Plant-based foods are the easiest way to increase your fibre intake, this could mean starting your morning with oats or simply adding more vegetables to your meals. Dietitian Laura Tilt notes that several everyday foods are surprisingly high in fibre:

• Rolled porridge oats – 4.5g per 50g (half cup)
• Canned chickpeas – 7g per half can
• Seeded bread – 5g per two slices
• Canned lentils – 6g per half can
• Frozen peas – 4.5g per 80g (3 tbsp)
• Frozen raspberries – 5.5g per 80g (3 tbsp)
• Wholemeal pasta – 6.5g per 75g serving
• Dried apricots – 3g per 3–4 pieces
• Reduced salt/sugar baked beans – 7.5g per half can
• Mixed milled seeds (flax, pumpkin, chia) – 4.5g per 25g

Is Fibremaxxing Helpful?

There’s no doubt fibre plays an essential role in maintaining good health. But like any nutrient, too much of it can cause problems if not balanced properly. A sudden surge in fibre intake without enough water can lead to bloating, gas, constipation, dehydration, or even trigger IBS symptoms. Over-focusing on fibre might also cause you to overlook other nutrients your body needs. The key is moderation, fibre is beneficial, but it works best as part of a balanced, varied diet.