stevepiriano

TIRED OF CRAVINGS? ACTIVATE YOUR VERY OWN BUILT-IN APPETITE CONTROL SYSTEM

A close-up of a person about to eat a donut with colorful icing and sprinkles, emphasizing a playful theme about cravings.

STRUGGLING WITH CRAVINGS OR HUNGER WHILE TRYING TO LOSE WEIGHT?

Do you ever feel that you can’t control your cravings?

You know you’re overeating, but can’t stop because you still feel hungry? It’s as though your appetite has a mind of its own.

Or maybe you’ve been working hard to lose weight, but the scale isn’t budging, and you wonder if there’s anything besides drugs or surgery that can actually help you feel full?

If this sounds familiar, then you’re in the right place.

Let’s chat about fiber. Yes, fiber—not exactly the sexiest nutrient out there, but the one that might just be your secret weapon when it comes to controlling hunger and supporting weight loss.

FIBER IS MORE POWERFUL THAN YOU THINK

You may have heard that fiber “keeps you full,” but the science behind it is actually fascinating.

Here’s how it works:

When you eat fiber-rich foods, they cause stomach distension and slow gastric emptying (how fast food leaves your stomach). This helps you feel full sooner and stay full longer.
But wait—there’s more. Once the fiber reaches your colon, your gut bacteria ferment it and create short-chain fatty acids (SCFAs). One of the many things these amazing little molecules do is trigger the release of a natural hormone called GLP-1.

In case you’re wondering, this is the same GLP-1 molecule found in popular weight loss drugs. But here’s the key difference between the two:

The GLP-1 your body produces naturally only lasts for a few minutes.
The injected version is designed to stick around for about a week.

Clear advantage for the drug, right?

Not so fast.

When you eat a fiber-containing meal and your gut makes GLP-1, it doesn’t act alone. It stimulates your brain to release even more GLP-1, keeping your appetite in check for a few hours.

No, it doesn’t last a week. But here’s the deeper truth.

Take a minute to think about this. Your body has developed and fine-tuned this appetite-control system over millions of years. It was meant to function this way. Doesn’t it make sense that if we were designed with a system composed of chemicals that work in specific ways with particular durations of action, then that is how our bodies were meant to function in their most optimal state? Isn’t it possible that working with your biology, instead of trying to override it, might be the healthier, more sustainable path?

HOW TO ACTIVATE THIS POWERFUL SYSTEM

If you want to put this system to work for your already perfectly designed body, here’s the critical point:

You need to fuel your body the way it was designed to be fueled—with whole, fiber-rich plant foods like:

Fruits
Vegetables
Whole Grains
Legumes
Nuts and Seeds

These foods (especially legumes and whole grains) are naturally satisfying, nutrient-dense, and incredibly effective at taming cravings.

A FEW IMPORTANT NOTES:

1️. Animal foods contain ZERO fiber.
Meat, dairy, poultry, fish, and eggs don’t activate this natural appetite-regulating system.

2️. If you’re new to fiber-rich eating, START LOW AND GO SLOW.
Increasing your fiber intake too quickly can lead to abdominal pain, bloating, gas, or even nausea and diarrhea.

FINAL THOUGHT

If you’re tired of feeling hungry all the time or battling constant cravings, know this:
Your body already has a powerful, built-in system to help you feel full and satisfied—and you can take advantage of it by eating the foods it was created to run on.

If you’re interested in bringing this type of message to a wider audience, I speak regularly on topics related to health and wellness. You can learn more about my talks at https://stevepiriano.life/speaking/

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Why Your Body Needs Carbs: The Good, The Bad, and The Truth

Image showing wooden blocks spelling 'CARBS' with the question 'Good or Bad?' in a gradient background.

A Confusing Issue

I often hear people say that carbs are bad. I’ve heard conversations where people say they are cutting out carbs to lose weight.

It seems as though there are countless conflicting opinions on carbs.

So, are carbs (carbohydrates) good or are they bad?

The real, true, and accurate answer is that it depends.

As you may have surmised, all carbs are NOT created equally.

Black beans and candy bars are both loaded with carbs. However, I’m sure you’ll agree that they have vastly different effects on health.

Some Physiology Made Easy

Let’s take a step back for a moment and talk about the foundational knowledge you must have for a better understanding regarding the healthfulness of carbs. Your body needs carbs, as does mine. In fact, everyone needs carbs. The human body was designed to utilize carbohydrates as its primary fuel source. This is why our bodies make the hormone insulin, which is the key that allows glucose (a carbohydrate) to enter our cells. Our bodies make insulin so that our cells can utilize the glucose in our bloodstream (obtained from eating carbs) as their preferred energy source.

Let me repeat that. Our bodies make insulin so that our cells can utilize the glucose obtained from eating carbs as their primary and preferred energy source. Think about that for a minute. Why would the human body waste time and energy to make insulin if it did not use glucose as its main energy source? Looking at this from another perspective, people with diabetes, whose bodies are either unable to produce insulin or are resistant to their insulin, have such profound abnormalities of their physiology that they often end up developing many devastating complications.

Although this was a very general overview, I hope it is clear that insulin is a critical component of our health and that glucose (a carbohydrate) is the principal energy source of our cells. OUR BODIES NEED CARBS TO FUNCTION NORMALLY.

Back to the Question

Knowing this, all carbs must be good, right? Not exactly. As I said, not all carbs are created equally. Some carbs, such as those from black beans, are naturally combined with vitamins, minerals, and, most importantly, fiber, which prevents those carbs from being absorbed too quickly. Other carbs, such as those in candy bars and other ultra-processed foods, are just sugars added into the mix of a food product that is devoid of nutrients and fiber. The carbs in these foods are absorbed by our bodies quickly. It is this rapid absorption that leads to a host of metabolic derangements that can eventually lead to diseases such as type 2 diabetes. This is in stark contrast to the slow absorption of carbs in foods such as black beans, which provides the body with the glucose it needs while avoiding all these problems.

To summarize, ultra-processed foods are exceedingly unhealthy, and you now know one reason why. Foods such as black beans, which are whole, plant-based foods, are exceedingly healthy, and you now know one reason why. All whole, plant-based foods are also tremendously healthy for the same reasons.

What are whole, plant-based foods? Fruits, vegetables, whole grains, legumes, nuts, and seeds.

Practical Application

Following the reasoning outlined in this piece:

Our bodies expend the energy to make insulin so that carbohydrates can be utilized as the primary fuel source for our cells. Since healthy carbohydrates are found in abundance in whole plant foods, these are the types of foods that our bodies were designed to eat the most of.

Need more convincing?

There was a study called the BROAD study (click here for link to article). This study looked at the effects on body weight of allowing people to eat AS MUCH as they wanted of a whole food, plant-based diet. Yes, you read that correctly. The study participants were allowed to eat as much as they wanted—calories were not restricted. And even when eating as many whole, plant foods as they wanted, they still had significant weight loss. This is remarkably empowering knowledge.

So, please enjoy your good carbs, the ones from whole plant foods, and rest easy knowing that they are truly good for your health and your weight.

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Stop Chasing Your Tail: The Food-Health Connection

A playful dog spinning on green grass with the text 'I’ve Almost Got It!!' above.

What do many of the world’s populations have in common with dogs?

Hint: I’m not talking about cute faces, that humans and dogs are mammals, or that we both express emotions.

Anyone who has dogs has likely seen them do this crazy and funny thing where they run around in circles chasing their tails. When it occurs only occasionally, it’s so amusing and always puts a smile on my face.

Why do dogs chase their tails? Most of the time, especially with puppies, it’s just for their entertainment. Of course, there could be serious reasons why dogs chase their tails, especially if the behavior occurs frequently.

And there’s the commonality between dogs and countless people. Many of us spend our days chasing our own tails when it comes to health. We may waste time, money, and energy trying to become healthy and make no progress. In fact, many times we move backward.

Here are a few quick stories to illustrate:

Jack wakes up, takes his medications for cholesterol, diabetes, and high blood pressure. He then stops at a drive-thru on his way to work and buys his bacon, egg, and cheese breakfast sandwich.

Jill comes to the ER for chest pain. Her blood pressure is high, and her EKG is abnormal. After being in the ER for a few hours, she’s hungry and sends her husband out to buy her a double cheeseburger, fries, and cola.

Mary just heard that her friend Georgie had a heart attack. Georgie is only 41 years old. Wondering what she can do to prevent the same fate for herself, she is thinking about asking her doctor to prescribe her a cholesterol medication.

These are excellent demonstrations of the infamous sport of tail-chasing. We take our medications as directed by our doctors, but then eat damaging foods. We develop symptoms of diseases and then eat the very foods that likely caused those diseases. We hear that our friends are getting sick and give serious consideration to medication, but almost no consideration to food.

We are chasing our tails, my friends.

And many times, it’s not our fault. Many of us, including doctors, are unaware of the profound connection between food and health. Many of us may not know how to take the first steps to better health. Even worse, many of us may not even know that we have a choice.

I WANT YOU TO KNOW THAT YOU DEFINITELY HAVE A CHOICE.

The best way to enjoy better health is to take charge and become proactive. And the best way to start being proactive is to expand your awareness by learning more about the deep connection between food and health.

I’m going to help you kick-start your food education right now—risk-free and at no cost to you.

Here is the first and most essential piece of nutritional knowledge you will need (brace yourself for a truth-bomb):

The eating patterns that have been proven to be most effective at preventing chronic diseases, promoting weight loss, and maintaining optimal health are those that contain an abundance of whole plant foods and a low (or zero) intake of red meat and processed foods.

Yes, you absolutely do have a choice. You can eat your way to disease, or you can eat your way to fantastic health and vitality.

You don’t have to chase your tail anymore.

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Consequences

One day, a few summers ago, I was driving a friend home. He happened to be very hungry, so I stopped at a pizzeria where he bought a meatball parm hero that he began eating on the drive. At one point, he took a bite, and a small piece of meatball, along with some sauce and oil, dropped out of the sandwich and onto his shirt. He immediately tried wiping it off with a napkin and was understandably upset because he thought his shirt might be permanently stained.

As I glanced over at him, a thought popped into my head. Yes, he was justifiably concerned that his shirt might be ruined. However, what about the other consequences of that meatball hero? He was eating a sandwich filled with sodium, saturated fat, and cholesterol. Although these substances would increase his risk of developing diseases such as diabetes, high blood pressure, and heart disease, he did not seem disturbed about these potential health outcomes. Why was that? Why was he more concerned about what the sandwich did to his shirt than what it could potentially do to his health?

The major reason lies in the various types of consequences. His stained shirt was an immediate consequence. It happened at the time he was eating it, was quite obvious, and thus connected to the sandwich. However, the possible adverse health consequences mentioned are not so apparent. If they are going to occur, they will likely not arise for five, ten, or even twenty years. Those would be considered delayed consequences, occurring so far into the future that it would be exceedingly difficult to link them to the sandwich.

Immediate consequences clearly have an enormous difference in impact compared to delayed consequences. Let’s imagine that the opposite was possible for a moment—that immediately after eating the sandwich, my friend suffered a heart attack. If this were the case, I could pretty much guarantee that he would never eat a meatball parm hero again.

I realize that I’ve made a bit of a stretch here. Eating a single unhealthy meal is not going to have unfavorable health effects, even after years have passed. However, consistently consuming unhealthy foods will absolutely increase the risk of poor health. Just because the consequences do not appear instantly does not imply that they will never manifest. The impact of each meal will add up over time until the outcomes become apparent.

Please remember the difference between immediate and delayed consequences and their importance in your life—just some food for thought (pun intended).

Do you engage in any regular behaviors that may lead to unwanted consequences for you or your loved ones?

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Backward

Some things in life are best done backward.

A few things that come to mind are:

An illustration of two legs performing the moonwalk dance move, with musical notes on a yellow background.

A digital countdown timer displaying 003 days, 22 hours, 29 minutes, and 57 seconds against a bright orange background with the word 'Countdowns' at the top.

A cheerleader performing a backflip on a sports field with an orange background and bold text that says 'Backflips'.

A close-up of a mechanical component being analyzed with a 3D scanner, alongside a computer displaying related software for reverse engineering.

There are also actions performed by probably millions of people every day that are backward as well.

However, unlike the above examples where being backward makes sense, the behaviors in question unfortunately do not serve the greater good for so many.

What practices am I referring to?

I’ll illustrate by telling you that I know a few people who eat foods such as bacon, burgers, and steaks, and then take their medications for high cholesterol.

A hamburger stacked with layers of bacon, cheese, lettuce, and tomato, accompanied by a colorful assortment of pills and medications below.

Eating foods that raise cholesterol and then taking medication to lower it is counterintuitive and, in a sense, backward. It would seem more rational to avoid foods that will increase your cholesterol rather than taking medications to lower it.

If you do take cholesterol medication at your doctor’s recommendation, you must know that high cholesterol can be dangerous. It would follow that you would also avoid foods that can lead to this unhealthy state.

However, I can understand why people knowingly eat the foods they realize are causing them harm and then take pills in an attempt to minimize that harm. Simply put, they enjoy the foods and feel great when eating them. That is totally understandable. If I enjoyed certain foods, I would absolutely want to keep eating them.

If you enjoy something, you will want to keep doing it, whether it’s jogging or smoking.

Please understand that you can still eat delicious AND healthy foods that you would enjoy immensely. Whole, plant-based foods are prime examples. This is entirely your choice, if and whenever you are ready. It is up to you whether or not you want to change how you live and eat, how much disease risk you are willing to tolerate, and whether or not you wish to take prescription medications for the rest of your life. Your lifestyle is not carved in stone—it can be changed if you genuinely desire and see good reason for it. That last part is key—if you do see good reason to change your lifestyle, then you will develop the motivation to do so.

When it comes to your health, you absolutely have choices. One of my leading wishes is that you are aware that these choices exist and that you can change your life whenever you are ready. So, if and when that time arrives for you to move forward with your health, I wish you great success!

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Perpsectives

A clear glass filled with water is placed on a wooden surface, with the word 'Perspectives' displayed prominently above.

The pessimist will say that the glass is half empty.

The optimist will say that the glass is half full.

The optimist, of course, has the brighter and more hopeful outlook.

Changing things up and now thinking in thirds instead of halves, let’s say that the glass is now one-third full.

In what instance would the optimistic perspective be less desirable?

It would be less prudent to have the proverbial glass one-third full if it means that one-third of your meal is pure sugar.

Ok, really now—when is a third of your meal going to be pure sugar?

That seems like a lot.

But, believe it or not, it is pretty common with many typical breakfast cereals.

Check out the ingredient label and look at the serving size. Then look at the amount of added sugars. Many times, you will find that the amount of added sugar is around one-third of the total serving size. And by the way, who really only eats a single serving size of cereal?

Close-up image of a nutrition facts label showing serving size, calories, total sugars, and added sugars for breakfast cereal.

That means one-third of the food in your cereal bowl is pure sugar. Crazy, right?

A measuring cup filled with granulated sugar, standing on a marble countertop with a light-colored tiled backsplash.

Talk about shocking perspectives!

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Fuel Your Body Like a Ferrari

Imagine: you are now the proud owner of a beautiful, brand-new, smooth and sleek Ferrari.

You pull into the gas station for your first fill-up and immediately note something quite unusual.

In addition to the premium high-octane gasoline being offered, there is another pump that is dispensing soapy water.

Which one will you pump into your Ferrari’s fuel tank?

The answer is obvious, isn’t it?

Now, what if that Ferrari represented your body? What types of fuel are you going to feed it?

Are you going to provide it with an abundance of whole, natural plant foods proven to help it run optimally, or foods that are manufactured, processed, and devoid of nutrition?

The decision is always yours. Which would you choose?

Choose health, choose you.

Thank you for taking the time to read this post. I hope you found it thought-provoking. Please feel free to share it with anyone who you think would benefit.

Resolve to do Something or…?

So many of us make New Year’s Resolutions.

Unfortunately, statistical data shows that only 9% of us are successful in following through on them.

Wow…9% is a pretty dismal number.

Why do so many fail to keep their resolutions?

There are numerous possible reasons. For example:

Goals may be too vague
Goals may be too ambitious
No specific plan laid out
Underestimation of required time and effort commitment
No form of accountability
There may not be a compelling enough “why”

The good news is that there are ways to help ensure that you will be able to stick to and achieve your goals. There is a tool called SMART goals that can help guarantee your success. You can read more about it here:

Be SMART About Goal Setting

In addition, since many people have New year’s resolutions to improve their health, maybe that 9% number can be drastically improved if we think about things a bit differently. Rather than only resolving to do something, I submit that you should instead resolve to become something—a better version of yourself. Then begin to live your life today as your future self would, gradually modifying your behaviors to match those of the new you.

For instance, if you wish to drop 20 pounds, you can create a specific plan, use SMART goals, and commit to becoming a slim and healthier person. Envision and feel what it would be like to be 20 pounds lighter. How would you feel when you look in the mirror? Would you be more energetic? Would you have to buy new clothes? Write down everything you can imagine about your new life. Then, if this is indeed your truth, begin to live your life today as your authentic self. Take baby steps, change your habits, be consistent, and enjoy the journey.

When it comes to health-related goals, don’t just make a New Year’s Resolution—become your future self.

HAPPY NEW YEAR!

Abuse? Consider Context.

A man shoves his son, causing him to fall to the ground and bruise his face. Does this make him an abusive father?

Fruit has a lot of sugar. Does this make fruit unhealthy?

A man pushed and injured his son. Fruit has a lot of sugar. These are facts.

From these facts, one may draw the seemingly logical conclusions:

The man is an abusive father.

Fruit is unhealthy.

However, like many things in life, context is critical.

The boy was standing in the middle of a busy street, and his father pushed him out of harm’s way.

The sugar in fruit is very different from the added sugar in processed foods.

Fruits naturally bundle sugar with vitamins, minerals, and fiber, slowing sugar absorption and avoiding harmful blood sugar spikes. Unlike sweets and other processed foods that can lead to insulin resistance and diabetes, fruits like berries have even been shown to lower blood sugar and insulin release—sweet, smart, and a true win for your health.

Thank you for taking the time to read this post. I hope you found it interesting and informative. Please feel free to share it.

Choose health, choose you.

Can You Lessen the Impact of Wildfires?

This is the number of acres burned in US wildfires from 2021-2023¹

Wildfires have been causing enormous amounts of environmental destruction and habitat loss. For many of us, the fires or their far-reaching clouds of smoke have hit close to home, threatening our properties and our health.

Moreover, climate change has been a significant factor in precipitating wildfires.

However, there is some good news—a glimmer of hope.

Given the impact of climate change leading to increasing fires, there is something that you can do to help. Actually, there are many things that you can do to help. But wait—who has time to help?

How about starting with something simple and even selfish?

How about doing something that will benefit you as much as the planet?

As you may know, the foods you eat very often determine your health. Did you also know your food will affect the Earth’s health? Eating wholesome, unprocessed foods will have positive impacts not only on your health but also on the health of the environment.

Choose health, choose you:

1. https://www.nifc.gov/fire-information/statistics/wildfires