Our biology can be easily hijacked by modern, processed foods and my recent experience caused me to reconsider the concept of food addiction. High-carbohydrate and ultra-processed foods can trigger addictive-like responses in the brain, leading to cravings, overeating, and poor metabolic health. Cutting back on these foods and focusing on real, unprocessed food can help reduce food addiction symptoms, improve mental well-being, and support sustainable weight management. I consider how to do this.

I’ve recently learned that higher than normal carbohydrate intake improved my physical performance and recovery during a two-day bikepacking event compared to previous under-fueled attempts. However, my improved endurance came with digestive discomfort and post-event food cravings. My experience highlights the balance between fueling for performance and maintaining metabolic flexibility…both matters of a personalised nutrition strategy.

Strenuous exercise needs carbohydrate fueling, especially if you consume a healthy, low carbohydrate diet. This is how I’m trying to reach my exercise potential…

If you’re struggling with your weight the culprit may be modern food. It is chock-full of hidden sugars and starches which are addictive and cause all sorts of health issues. I broke free from the cycle of cravings and poor health by reducing bioavailable carbohydrates, eliminating processed foods, and focusing on nutrient-dense whole foods. In my opinion, these things hold the key to long-term wellness.

When we consume real food, we consume fat and every type of fat. There are no exceptions.

This is a simple graphic that highlights the difference between healthy and unhealthy dietary carbohydrates. I tend to follow this guidance but point out where I do make exceptions

It’s not often I read about the pros and cons of meat-based vs plant-based diets in a major newspaper. This was a good one

Have you ever wondered why, indeed did you even know that the sugar and starches many of us eat today are the main causes of weight gain and obesity? Even worse, if left unchecked, the metabolic damage they cause can include heart disease, high blood pressure, and Type-2 diabetes. I explain here how eating to much industrially processed carbohydrate drives up blood insulin and insulin resistance to produce those ill-effects.

I’m in the second half of a century well lived and suffer from age-related muscle loss. This is natural and easily managed by eating enough bioavailable protein and exercising properly. I recently read a great paper about how to get enough bioavailable protein to retain and build back muscles and strength. I describe it here.