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4 Minutes Read

6 Ways To Get and Stay Motivated to Lose Weight

Exercise and diet are key components for weight loss. But one without the other will only get you so far, because in order to lose weight, you have to burn more calories than you consume. While you can lose weight without exercise by reducing your daily calories, you’ll eventually reach the dreaded weight-loss plateau. And no matter how you slice it, you won’t lose weight very fast—if at all—if you exercise daily but don’t reduce your calorie intake. Losing weight—and keeping it off—requires important, long-term lifestyle changes, and these changes are more difficult for some than they are for others. A lack of motivation is the biggest obstacle to weight loss for many people — and if you’re one of them, you’re not alone.

Here are 6 ways to get and stay motivated:

1. Set Realistic Goals

Setting realistic goals—and writing them down—helps you achieve them, and it can lead to better health later in life. There’s a bit of an art to goal-setting, and SMART goals help you do it right. Be flexible with your goals. If you find that you won’t achieve your goal by the time you set out to do it, it’s okay to extend the timeline—or even change your goals. 

2. Keep a Weight Loss Journal

Writing in a journal helps you stay connected to your thoughts and emotions around weight loss. You can use a journal to record your food intake and exercise, but the important thing is to write in the journal and reflect on the day to help you move cluttered thoughts, ideas, and emotions from your brain to a physical place to help you clear your mind. A journal is a great way to help you see patterns in your life—maybe you notice that when you get poor sleep, you’re less motivated to work out, or you begin to recognize that when you feel stress, you’re particularly susceptible to binge eating. Keeping a journal helps you stay mindful and motivated.

3. Engage in Positive Self-Talk

Nobody can motivate you like you can. Your thoughts matter—the way you talk to yourself matters. Be gentle and compassionate. If you miss a workout, don’t berate yourself. Instead, say, “It’s okay—things come up. I will commit to exercising tomorrow instead.” If you eat a doughnut, be kind about it: “I can enjoy unhealthy food now and then, because I’m playing a long game.” Turn thoughts like “this is too hard” into “this is so challenging, but I know I’m up for the task.” Avoid saying things like “I should work out today” and “I need to eat better today.” Instead, say, “I want to work out (or eat healthy food) today so I can reach my goals.”

4. Make a Checklist or Calendar

If you’re motivated by lists, checklists, and calendars, set up a physical or virtual calendar or a daily or weekly checklist that corresponds with your SMART goals. Use specific language on your calendar and/or checklist. Instead of “Walk,” write: “Walk for 30 minutes at 3:00 PM” Knowing how great it feels to check it off the list may be all the motivation you need on rough days.

5. Do Activities - and Eat Food - That You Enjoy

Physical activity doesn’t have to be all walking, running, and lifting weights. When it comes to exercise, you have numerous options to choose from—many of which don’t even feel like exercise. Find activities you enjoy, and you’ll be more likely to feel motivated to engage in them. Same with eating food—don’t go on a “diet” where you have to limit yourself to melba toast and salad. Start with a list of foods you like to eat, and then go down the list and make notes about how you can fit them into your diet. For example, if you love rich, creamy pasta dishes, make substitutions that make the dish lower in calories, or have your favorite pasta as a side dish so you’re eating a smaller serving.

6. Find a Weight Loss Coach

A friend or family member who is also on a weight-loss journey can be one of your biggest allies—and best motivators. Working out with a partner makes it more fun, makes the time go faster, and makes you feel less alone in your quest to lose weight. You and your workout partner can help motivate each other when you’re not feeling it, and you can hold each other accountable, making you more likely to stick to your workout schedule and healthy eating plan. Reach out for support. If you have depression or anxiety that makes it hard to stick with a weight-loss plan, talk to a therapist, who can provide you with coping tools and help you change negative thought patterns that keep you mired in negative feelings. If you need help figuring out what to eat, visit with a registered dietitian. If you don’t know where to start working out, hire a personal trainer to get you started with a plan that works for you.

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07.23.2025

Glutathione: Why Everyone Is Talking About This Master Antioxidant

If you’ve been scrolling through wellness TikTok or browsing Instagram health reels lately, chances are you’ve come across the word glutathione. Dubbed the “master antioxidant,” glutathione has exploded across social media for its supposed ability to detox your liver, brighten your skin, boost immunity, and even support anti-aging.But is it just another trendy buzzword—or is there real science behind the hype?Let’s break it down in simple terms and look at what the research actually says.💡 What Is Glutathione?Glutathione (pronounced gloo-ta-thigh-own) is a powerful antioxidant made in your body. It’s a small molecule composed of three amino acids—glutamine, cysteine, and glycine—and it plays a major role in:Neutralizing free radicals (unstable molecules that damage cells)Supporting detoxification in the liverStrengthening immune responseRepairing DNA and cellular damageRecycling other antioxidants like vitamin C and EIt’s so essential that scientists often call it “the master antioxidant.”🔥 Why Is It Trending Right Now?Glutathione isn’t new—it’s been studied for decades—but it’s having a moment because of its:Use in skin-brightening therapiesRole in longevity and anti-aging researchGrowing popularity in IV therapy clinicsBuzz among functional medicine influencers for “detox” and immune healthCelebrities and wellness gurus are touting glutathione IVs or liposomal glutathione for glowing skin, better energy, and even hangover recovery. But what does the science say?Scientifically Backed Benefits of Glutathione1. Powerful Detox Support (Especially in the Liver)Your liver is your body’s main detox organ, and glutathione is a key player in how it neutralizes and eliminates toxins. It's especially important for breaking down heavy metals, alcohol byproducts, and environmental pollutants.📚 Study Highlight:A 2018 clinical trial published in BMC Gastroenterology showed that glutathione supplementation significantly improved liver enzyme levels in patients with non-alcoholic fatty liver disease (NAFLD), suggesting improved liver function (BMC Gastroenterol. 2017;17(1):96).2. Immune System DefenseGlutathione helps regulate inflammation and keeps white blood cells functioning properly. When your immune system is fighting an infection, your glutathione levels can drop—making supplementation helpful during illness or high stress.📚 Study Highlight:According to research in Clinical Immunology, glutathione deficiency impairs immune cell function and contributes to oxidative stress in chronic diseases like HIV (Clin Immunol. 2000;97(2):125-33).3. Anti-Aging and Cellular RepairAging is associated with increased oxidative stress and declining glutathione levels. Boosting glutathione can help reduce DNA damage, support mitochondrial health (your cell’s “energy factory”), and even improve skin clarity.📚 Study Highlight:A study in Dermatology found that oral glutathione supplementation lightened skin tone and improved skin elasticity in women after four weeks, supporting both anti-aging and aesthetic uses (Dermatol Ther. 2017;30(1):e12480).4. Brain & Mood SupportLow glutathione is linked to neurological and cognitive disorders. It plays a role in protecting brain cells from oxidative stress and helps regulate inflammation in the brain.📚 Study Highlight:Research published in Neurotoxicity Research found that boosting glutathione could help protect against neurodegenerative diseases like Parkinson’s and Alzheimer’s (Neurotox Res. 2012 Jan;21(1):43–54).🧘🏽‍♀️ Glutathione in Functional & Integrative MedicineIn integrative and functional medicine, glutathione is considered foundational. 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Glutathione supplements come in several forms:Liposomal Glutathione: Highly absorbableIV Therapy: Directly infused (often used in clinics)NAC or Glycine: Help your body make its ownMost people do well with 250–500 mg/day of liposomal glutathione or 600–1,200 mg/day of NAC. Work with a licensed functional medicine practitioner for a personalized plan.✨ Final ThoughtsGlutathione isn’t just another wellness trend—it’s one of the most important molecules your body makes. From detox and immune support to anti-aging and brain health, this "master antioxidant" is finally getting the spotlight it deserves.And yes—while TikTok might be buzzing with beauty influencers talking about glutathione for skin lightening, the real magic lies in its ability to heal and protect your body at the cellular level.Backed by science, praised by integrative doctors, and now loved by social media? It might just be the supplement your wellness routine is missing.

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Eating and Living to Protect the Brain: Dementia, Alzheimer’s, and the Power of SHIELD

As the global population ages, the rate of dementia continues to rise — with Alzheimer’s disease leading the charge as the most common form. But here’s what many don’t realize: while there’s currently no cure for Alzheimer’s, there is a powerful way to reduce the risk and slow its progression. It starts with understanding what Alzheimer’s is — and taking action through lifestyle, exercise, and diet.What Is Dementia and Alzheimer’s Disease?Dementia is a broad term for a decline in cognitive function that interferes with daily life. It includes various types such as:Vascular dementia – caused by impaired blood flow to the brainFrontotemporal dementia – a group of disorders related to abnormal brain structureAlzheimer’s disease – a neurodegenerative disorder and the most prevalent cause of dementiaThe Hallmarks of Alzheimer’sAlzheimer’s is driven by two primary pathologies in the brain:β-amyloid plaque buildupNeurofibrillary tangles of a protein called tauThese changes disrupt communication between neurons and eventually lead to brain cell death. In recent years, researchers have also focused on neuroinflammation — chronic inflammation in the brain — as a contributing factor.Alzheimer’s is diagnosed through a combination of clinical symptoms, cognitive testing, and advanced imaging or biomarker analysis. While treatments exist to manage symptoms, no cure has yet been found.The SHIELD Model: A Lifestyle-Based Prevention StrategyHarvard neurologist Dr. Rudolph Tanzi helped develop the SHIELD model, a science-backed approach to preserving brain health based on epidemiological data. SHIELD isn’t a cure, but it offers real hope for prevention and slowing decline.S – Sleep: Deep, restorative sleep helps the brain detox — literally. During sleep, the brain clears out harmful waste proteins like amyloid. Aim for 7–8 hours nightly or take short restorative naps.H – Handle Stress: Chronic stress is a major brain-aging factor. Activities like meditation, journaling, or engaging in fun, creative tasks help shift the brain from survival mode to thrive mode.I – Interact: Social isolation is a significant risk factor for dementia. Strong social ties and emotional connection are as crucial for your brain as nutrition and exercise.E – Exercise: What’s good for the heart is good for the brain. Exercise increases blood flow, reduces inflammation, supports the growth of new brain cells, and helps regulate insulin — all critical for long-term cognitive health.L – Learn New Things: Mental stimulation builds cognitive reserve — essentially a “savings account” of brain power. The more synapses you create through learning, the better your brain can resist decline.D – Diet: A diet that reduces inflammation, supports the gut microbiome, and stabilizes blood sugar is foundational for brain health.Nutrition: Fuel for a Healthy BrainThe connection between the gut and brain — known as the gut-brain axis — is now undeniable. The vagus nerve, a major communication pathway between the gut and brain, is influenced by gut bacteria. These microbes can modulate memory and mood, making nutrition a key player in cognitive health.What to Avoid1. The Western Diet: High in processed foods, sugars, and unhealthy fats, this diet increases inflammation, disrupts the gut microbiome, and accelerates cognitive decline.2. Refined Sugars: Excess sugar feeds bad gut bacteria, spikes insulin, and promotes brain inflammation.3. Gluten (for sensitive individuals): For those with celiac disease or gluten sensitivity, gluten may worsen brain fog and cognitive decline.What to Eat for a Sharp Mind🍇 Berries: Rich in antioxidants and fiber, berries fight oxidative stress and support gut health.🥬 Leafy Greens: Packed with folate and other essential nutrients, greens like spinach and Swiss chard help protect brain function.🐟 Omega-3s: Found in wild-caught fish, flaxseeds, and walnuts, omega-3 fats reduce inflammation and support neuronal health.🫒 Extra Virgin Olive Oil: Promotes autophagy — the brain’s internal cleaning system — and is linked to lower Alzheimer’s rates.🧄 Spices: Turmeric (with black pepper), cinnamon, saffron, and rosemary have potent anti-inflammatory and mood-boosting properties.🥗 The MIND Diet: A fusion of the Mediterranean and DASH diets, the MIND Diet emphasizes whole, nutrient-dense foods that reduce Alzheimer’s risk and slow cognitive decline.Exercise: Move It to Save ItRegular movement improves mood, memory, and metabolism. Cardiovascular exercise, strength training, and even yoga all improve brain blood flow, decrease inflammation, and support neurogenesis — the creation of new neurons.Aim for:150 minutes of moderate activity weekly2–3 strength sessions/weekDaily movement breaks to counter sedentary behaviorFinal Thoughts: Build a Brain-Healthy LifestyleAlzheimer’s disease is a complex, multifactorial condition — but the way we live can change the story. With sleep, connection, learning, movement, stress management, and a powerful, gut-supportive diet, we can build real resilience in the brain.“The mind is just like a muscle — the more you exercise it, the stronger it gets and the more it can expand.” — Idowu KoyenikanLet’s treat every day as a chance to train our brains, nourish our bodies, and strengthen our futures.

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Healing from Within: How Nutrition Supports PTSD Recovery

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While many people heal over time, a subset will develop PTSD, a chronic condition that can include:Intrusive thoughts or flashbacksHypervigilance and insomniaAnxiety or depressionDigestive disorders and inflammationMemory and concentration issuesPTSD has one of the most well-established connections between brain and body dysfunction. It affects the nervous system, hormones, digestion, and even immune regulation. For example, a 2018 meta-analysis of eight studies found a significantly higher rate of irritable bowel syndrome (IBS) in people with PTSD than in the general population.This isn't just “in the head.” It’s biology—and it’s personal.The Standard American Diet: Fueling the FireUnfortunately, the foods most common in Western diets are the very ones that worsen trauma recovery.Refined sugarsProcessed fatsArtificial flavor enhancersLow fiber and nutrient-poor optionsThese ingredients promote inflammation, spike blood sugar, damage the gut lining, and disrupt the gut-brain connection.The Glutamate Connection: When Flavor Turns ToxicOne area of emerging research focuses on glutamates—natural compounds that act as excitatory neurotransmitters in the brain. While they occur in many foods naturally, people with PTSD appear especially sensitive to excess glutamates, which can trigger brain inflammation and nerve overstimulation.A study on Gulf War veterans found that a low-glutamate diet significantly reduced PTSD symptoms, particularly anxiety and brain fog.Common foods high in glutamates or MSG include:Fish sauce and oyster sauceSoy sauce, miso, and fermented beansParmesan cheese and aged cheesesTomatoes and tomato-based saucesMushrooms, seaweed, and spinachNote: These foods are not inherently “bad,” but for individuals with PTSD, being mindful of intake and noticing symptom flares after consumption can be key to management.What to Eat Instead: Nutrients That Support Trauma RecoveryHere’s the good news: a trauma-informed diet can calm inflammation, repair oxidative damage, and support emotional resilience. Let’s look at some of the top nutritional allies for PTSD recovery1. Omega-3 Fatty Acids: Rebuilding Brain ResilienceIn more than one clinical trial—including a randomized controlled study of rescue workers following the Great East Japan Earthquake—omega-3 fatty acids reduced PTSD symptoms.These healthy fats help:Calm brain inflammationProtect neurons from damageSupport the production of mood-regulating neurotransmittersBest sources:Wild salmon, sardines, anchoviesChia seeds, flaxseeds, seaweed (for plant-based ALA)High-quality fish oil supplements if tolerated2. Blueberries: Nature’s Brain-Protective SuperfoodAnimal studies show that a blueberry-enriched diet may:Reduce oxidative stress in the brainIncrease serotonin levels (the “feel-good” neurotransmitter)Lower inflammation in trauma-sensitive regions like the prefrontal cortex and hippocampusAdd them to smoothies, oatmeal, or just enjoy them as a snack.3. Vitamin E: The Brain’s Antioxidant ArmorVitamin E is essential for protecting brain cells from free radical damage, which is often elevated in those with PTSD. In animal studies, it was shown to reduce anxiety and prevent further trauma-related brain damage.Food sources of Vitamin E include:Sunflower seedsHazelnuts and almondsSpinach and broccoliRaw tomatoes4. Gut-Supportive Foods: Restore the Gut-Brain AxisSince PTSD often disrupts digestion, supporting gut health is a vital piece of recovery. A well-balanced microbiome can help regulate mood, lower inflammation, and support sleep.Support your gut with:Fermented foods like sauerkraut, kefir, and low-sugar kombuchaFiber-rich vegetables like asparagus, artichokes, sweet potatoes, and leafy greensPrebiotic foods such as garlic, onions, and leeks5. Avoid Food Triggers (With Compassion and Awareness)Some foods and additives can worsen symptoms in people with PTSD:Added sugar – may trigger mood swings and blood sugar crashesCaffeine – can increase anxiety, heart palpitations, and sleep disruptionAlcohol – disrupts sleep cycles and neurotransmitter balanceMSG/glutamates – may overstimulate an already sensitive brainThat doesn’t mean all these must be eliminated entirely, but individuals should pay attention to how they feel after consuming them and consider moderating intake where needed.The Holistic Path ForwardPTSD healing isn’t linear. It often requires a multi-modal approach, combining:Trauma-informed therapy (like EMDR, somatic therapy, or CBT)Medication, when indicated and appropriateNutritional support to rebuild and repair the nervous systemMovement, breathwork, and mindfulness to re-regulate the bodyAt Larson Health, we believe in treating the whole person—not just the symptoms. Food isn’t the only answer, but it is a powerful ally in the journey toward healing.Final Thoughts: Food as Empowerment After TraumaPTSD is a complex condition that deserves compassion, patience, and care. While food cannot erase trauma, it can help rebuild the foundation of a safer, more stable brain and body.If you or someone you love is navigating the effects of trauma, know that healing is possible. And it may begin with something as simple and profound as what's on your plate.

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