Unveiling some hurdles to weight loss

Weight loss is rarely as straightforward as reducing calories and exercising more. For many people, the process is shaped by complex metabolic, hormonal and inflammatory factors that are often overlooked. In my case, repeated steroid injections for joint issues contributed to significant weight gain — a common yet poorly discussed side effect. This forced me to dig deeper into the science of weight regulation, and what I discovered reshaped my entire approach to food and metabolism.

One of the most important lessons I learned was the role of the microbiome. Cleaning up my diet was essential. I removed ultra-processed foods and focused on eating foods that fed beneficial gut bacteria. Alongside this, I incorporated intermittent fasting — typically 16 hours daily, which has clinical backing — and occasionally longer fasts of 24 to 36 hours as "gut reset" fasts. I also ate intentionally to minimise glucose spikes, which helps improve insulin sensitivity and reduce fat storage.

Contrary to conventional advice, healthy fats were crucial rather than harmful. Restricting calories too aggressively can, in some cases, worsen metabolic health and stall weight loss. I found that adding grass-fed meats and butter, while eliminating seed oils and processed meats, made a profound difference. Extra virgin olive oil became my primary source of cooking fat.

Minerals mattered too. Adequate potassium from leafy greens helps regulate the sodium–potassium pump, an essential component of metabolic function. Magnesium was equally important. I also supplemented with omega-3 and vitamin D, both of which support inflammatory and metabolic pathways.

If I had to pick one category of food that deserves more attention in mainstream nutrition, it would be fermented foods. Kefir, sauerkraut, kimchi, kombucha and other fermented products now feature heavily in my diet, and I cannot stress enough how transformative they can be for the gut and immune system.

Ultimately, weight loss is not just about willpower or exercise — it involves insulin regulation, inflammation, microbiome health, mineral balance, hormone signalling and the quality of our food. This is only a taster of what I have learned through research and self-experimentation. I will explore these themes in more detail in future posts.

More on this on my pages.