THE JOURNAL

January isn’t the only time we feel called to reset our habits; summer often brings its own shift in routine, from later evenings and more social plans to changes in appetite, movement, and sleep. But with that can come a subtle drift away from the habits that support how we feel and function best. While extreme dieting has no place in a sustainable approach to health, many people still want to feel stronger, leaner, and more energised - especially during the summer months. And importantly, reducing excess visceral fat isn’t just aesthetic; it plays a meaningful role in long-term metabolic health and disease risk. So rather than cutting calories or resorting to restrictive approaches, here are six simple, effective ways to support body composition by working with your physiology, not against it. Cut Ultra-Processed Foods   This one is kind of a cheat, because whilst you don’t need to cut calories to see a difference, you’ll probably end up cutting calories naturally as a side effect. Why? Because studies have shown that those with a high intake of UPF can eat up to 813kcal excess per day – (5). You read that right – that's a huge swing between what we naturally consume when we eat UPF. This is because these foods are notoriously harmful for our metabolism (think low fibre, high calories, low vitamins and minerals), and they also hijack our brain chemistry because of their flavour profiles, which are a distinct blend of salt, sugar and fat to make them as addictive and hedonic as possible. For example, 1kg of potatoes yields 250g crisps. The calorie count between these are drastically different, with plain potatoes at c. 536 kcal vs the crips at c. 1330 kcal. If you compare how easy it would be to sit down and eat 1kg of baked potatoes (with no salt, oil, or butter) vs how easy it is to eat 250g crisps, you can easily see how quickly things add up. Before you worry about cutting calories to the extreme, swap out as much of the junkier varieties of UPF and added sugar as you can and replace it with whole, minimally processed foods. You’ll be amazed at the difference.   Focus on Sleep or Non-Sleep Deep Rest  Easier said than done, but sleep has an enormous impact on body composition. Insufficient sleep can increase visceral body fat, reduce insulin sensitivity, and impair metabolic health, (1) making it one of the first things to address if you’re looking to make a change to your health. Parents rejoice – even if you can’t increase the hours you sleep at night, non-sleep-deep-rest (NSDR) is a tool you can use to elicit some of the metabolic and emotional benefits of sleep. (2) So what is it, and how do you do it? The most common form of NSDR is Yoga Nidra, which is a type of guided yoga meditation that gets the body into a restful state, but essentially, any time of guided meditation will work. Self-hypnosis can also do the trick– our favourite app is Reveri, created by Dr David Spiegal, Associate Chair of Psychiatry at Stanford School of Medicine, which has tons of research behind it. The best news? These sessions can be as little as 10 minutes, making it a very achievable tool for busy people. Reduce Oxidative Stress  The processes that are happening in our body at any given moment produce unstable chemical compounds called free radicals. These molecules are made as natural biproducts of things like breathing, digestion, metabolism, and energy production, but there are also external factors that increase our free radical load, like environmental pollutants, alcohol, smoking, drugs (recreational and prescription), food chemicals and radiation. Luckily, we have several built-in defence mechanisms that are designed to neutralise these free radicals - like enzymes and antioxidants - before they cause damage. There is a delicate balance between free radicals and antioxidants that we need to maintain; when the level of free radicals exceeds our antioxidant capacity, they build up in our cells and can cause damage - referred to as oxidative stress - to important cellular components like DNA, proteins and cell membranes. This damage can eventually lead to cellular dysfunction, structural defects of our DNA, mitochondrial impairment, and also contribute to metabolic syndrome. (3) We naturally lose anti-oxidant capacity as we age, but there are other things we can do to help. How can you reduce oxidative stress?   - Things that contribute to oxidative stress include smoking, alcohol, too much sugar, ultra processed foods, deep fried foods, pesticides, chemical exposure, bisphenols, excessive intense exercise and infrequent intense exercise.   - Things that combat oxidative stress include polyphenol rich foods like cold pressed organic olive oil, rich coloured fruits and vegetables, regular exercise with adequate recovery, increasing fibre, a diet composed of predominantly whole foods, stress management like mindfulness, and a broad-spectrum antioxidant support like Advanced Multi-Nutrient, which includes 41 vitamins, minerals, botanicals and key anti-oxidant support like CoQ10, Alpha-Lipoic Acid, and Glutathione, in one hard working formula.   Build Muscle Mass   We lose muscle faster than you may expect; after the age of 30, muscle mass naturally drops by about 4-8% per decade until the age of 60, after which, the rate of decline is even faster. (4) Lack of muscle makes us vulnerable to injury, but it also has greater implications to overall wellbeing. The most influential is probably its impact on metabolic health and blood sugar regulation. Muscles are a source of non-insulin dependent glucose uptake; in simple terms – they act like a sponge for sugar and bypass the need for our bodies to produce and release insulin. Not only does this decrease our total insulin load (critical for long term health), but it gives us more control over our blood glucose and a greater carbohydrate tolerance. In addition, cultivating muscle mass is like a form of metabolic insurance; the healthier our muscle and more muscle we carry, the better our metabolic rate and efficiency, which in turn, can help our reduce visceral fat. If you’re looking to shed excess belly fat, working on muscle is a great place to start.  Take Break From Alcohol   A standard glass of wine contains around 120–165 kcal, with pints often exceeding 200 kcal—but the impact of alcohol goes far beyond calories alone. It can disrupt sleep, lower inhibitions around food, and contribute energy that doesn’t keep you full or satisfied. Summer’s longer evenings and more social occasions can naturally mean alcohol intake creeps up, but even a small reduction can have a meaningful impact on body composition—without needing to restrict food. Cutting back can support better sleep, improved energy, more stable appetite, and overall metabolic health, making it a simple but powerful lever during the warmer months Balance Your Blood Sugar  If there’s one lever that has a profound impact on energy, cravings, and body composition, it’s blood sugar regulation. When blood glucose is unstable - spiking and crashing throughout the day - it drives hunger, increases fat storage (particularly abdominal fat), and places a greater demand on insulin, which over time can impair metabolic health. The goal isn’t to eliminate carbohydrates or eat less, but to improve how your body responds to food. Stable blood sugar supports better energy, fewer cravings, improved metabolic flexibility, and a greater ability to utilise fat for fuel. Here are some simple ways to support it: Anchor meals around protein, fibre, and healthy fats to slow glucose release and reduce spikes. Avoid starting the day with sugar-heavy or refined carbohydrate meals, which can set up a cycle of crashes and cravings. Be mindful of long gaps between meals followed by overeating, which can dysregulate both appetite and glucose control. Move after meals where possible—even a 10-minute walk can significantly improve glucose uptake. Reduce late-night eating, when insulin sensitivity is naturally lower and blood sugar control is impaired. Use a targeted blood sugar support like Metabolic Fix, which pairs berberine with chromium and other blood sugar-friendly nutrients such as myo-inositol, alpha-lipoic acid, and green tea extract. These compounds work synergistically to support the body’s ability to regulate glucose effectively, reduce fluctuations, and improve metabolic efficiency— which in turn, can stabilise energy, curb cravings, and support a healthier body composition in combination with a healthy diet.    EXPLORE THE COLLECTION Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.  References:  1. Kawasaki Y, Kitamura E, Kasai T. Impact of Body Composition on Sleep and Its Relationship with Sleep Disorders: Current Insights. Nat Sci Sleep. 2023 May 17;15:375-388. doi: 10.2147/NSS.S340946. PMID: 37220427; PMCID: PMC10200107.  2. https://www.sleepfoundation.org/meditation-for-sleep/what-is-non-sleep-deep-rest  3. Manna P, Jain SK. Obesity, Oxidative Stress, Adipose Tissue Dysfunction, and the Associated Health Risks: Causes and Therapeutic Strategies. Metab Syndr Relat Disord. 2015 Dec;13(10):423-44. doi: 10.1089/met.2015.0095. PMID: 26569333; PMCID: PMC4808277.  4. Bradshaw, P.T. Body composition and cancer survival: a narrative review. Br J Cancer 130, 176–183 (2024). https://doi.org/10.1038/s41416-023-02470-0  5. Hamano S, Sawada M, Aihara M, et al. Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency: A randomized, open-label, crossover study. Diabetes Obes Metab. 2024; 26(11): 5431-5443. doi:10.1111/dom.15922  6. Bermingham, K.M., May, A., Asnicar, F. et al. Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study. Eur J Nutr 63, 121–133 (2024). https://doi.org/10.1007/s00394-023-03241-6