Weight gain is closely linked to chronic low-grade inflammation. Adipose tissue, particularly visceral fat, is metabolically active and releases inflammatory mediators that can impair insulin signaling and metabolic flexibility.¹
While genetic factors influence fat distribution and metabolic efficiency, gene expression is responsive to lifestyle inputs including nutrition, sleep, stress exposure, and movement.²
We sat down with Dr. Simoné Laubscher, PhD, to discuss the relationship between inflammation, metabolism, and sustainable weight regulation, through a research-informed lens.
A Q&A with Dr. Simoné Laubscher, PhD
Q
Which are the main nutrients individuals should consume for effective weight loss?
A
Protein, fiber, and quality fats are foundational.
Higher protein intake supports lean muscle preservation during fat loss and improves satiety by influencing appetite-regulating hormones such as GLP-1 and peptide YY.³
Dietary fiber improves glycaemic control, supports gut-derived short-chain fatty acid production, and is consistently associated with reduced visceral fat accumulation.⁴
Healthy fats, particularly monounsaturated fats (extra virgin olive oil, nuts, seeds, avocados) and omega-3 fatty acids, help regulate inflammatory pathways and support insulin sensitivity.⁵
The focus should not be extreme restriction, but metabolic stability. Consistent, nutrient-dense eating patterns produce better long-term outcomes than cyclical dieting.
Q
What source of food is the main cause of inflammation?
A
Diets high in ultra-processed foods, particularly those rich in added sugars and refined carbohydrates, are strongly associated with increased inflammatory biomarkers and metabolic dysfunction.⁶
Frequent blood glucose spikes increase insulin demand. Over time, chronic hyperinsulinaemia can impair insulin sensitivity and promote fat storage, particularly in the abdominal region.⁷
Liquid sugars (including sweetened beverages) are especially problematic due to rapid absorption and poor satiety signaling.⁸
The solution is not carbohydrate elimination, but improving carbohydrate quality, prioritising whole fruits, vegetables, legumes, and intact grains over refined forms.
Q
What is chromium and what role does it play in regulating body fat levels?
A
Chromium is involved in insulin signaling pathways and carbohydrate metabolism. Severe chromium deficiency can impair glucose tolerance; however, clinically significant deficiency is uncommon in developed populations.⁹
Some studies suggest chromium supplementation may modestly improve glucose metabolism in individuals with insulin resistance, but results are mixed and effects are typically small.¹⁰
Correction of confirmed nutrient deficiencies may support metabolic health, but supplementation should be personalised rather than universally applied.
Q
What are your go-to foods to manage a large appetite?
A
Appetite is hormonally regulated, primarily through ghrelin, leptin, insulin, GLP-1, and peptide YY.
Research supports:
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Adequate protein intake to enhance satiety signaling³
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High-fiber foods to slow gastric emptying and stabilise blood glucose⁴
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Polyphenol-rich foods (berries, green tea, dark leafy greens) which may influence metabolic signaling pathways¹¹
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Spices such as cinnamon, which have demonstrated modest effects on glycaemic control in some studies¹²
Bitter foods may stimulate digestive secretions, but appetite regulation is primarily driven by macronutrient composition and glycaemic stability rather than taste profile alone.
Q
How do you practice mindful eating?
A
Eating speed directly influences energy intake.
Studies demonstrate that slower eating rates improve satiety signaling and reduce total caloric consumption.¹³
It takes approximately 15–20 minutes for satiety hormones to signal fullness to the brain. Eating rapidly increases the likelihood of passive overconsumption.
Mindful eating, chewing thoroughly, limiting distraction, and pausing between bites, supports physiological satiety rather than relying solely on willpower.
Q
What do you recommend for people who struggle with water retention?
A
Fluid retention is influenced by sodium intake, hormonal fluctuations, vascular tone, and inflammatory status.
Movement, particularly rhythmic, low-impact activity, supports venous return and lymphatic circulation.¹⁴Regular physical activity also improves insulin sensitivity and reduces inflammatory markers, which indirectly influences fluid balance.¹⁵
Claims that supplements “flush toxins” are not strongly supported in clinical literature. Supporting liver and kidney function primarily involves adequate hydration, nutrient density, and reducing inflammatory load.
The Bigger Picture: Inflammation & Metabolic Health
Chronic low-grade inflammation is now recognised as a central driver of metabolic disease.¹
Excess visceral fat contributes to inflammatory signaling, which further impairs insulin sensitivity, creating a feedback loop.
Sustainable metabolic regulation requires addressing:
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Glycaemic stability
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Sleep architecture
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Stress load
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Movement patterns
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Nutrient density
There is no single intervention that reverses metabolic inflammation.
Weight regulation becomes more sustainable when inflammatory tone, nervous system balance, and insulin sensitivity improve in parallel.
Metabolic health is not defined by aesthetic goals, it is defined by physiological stability.
Dr. Simoné Laubscher, PhD., is a globally recognised nutritionist and naturopath and is a leading expert in healing and restoring internal imbalances. Simone has been at the forefront of functional nutrition and wellness for 25 years and is highly sympathetic to the cumulative impact of day-to-day stressors on individuals’ mind-body balance. She has carefully created results-driven wellness protocols and formulated 35 whole-food supplements to restore individuals’ health.
References
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Hotamisligil GS. Inflammation and metabolic disorders. Nature. 2006; updated reviews 2022–2024.
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Feinberg AP. Epigenetics and environmental influence on gene expression. N Engl J Med. 2018.
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Leidy HJ et al. Protein intake and appetite control. Am J Clin Nutr. 2015; supported by 2022 obesity reviews.
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Makki K et al. Dietary fiber and gut microbiota in metabolic health. Cell Host Microbe. 2018.
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Calder PC. Omega-3 fatty acids and inflammation. Nutrients. 2017; supported by 2023 meta-analyses.
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Srour B et al. Ultra-processed food intake and cardiovascular risk. BMJ. 2019; supported by 2023–2025 meta-analyses.
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Ludwig DS. The carbohydrate-insulin model. JAMA Intern Med. 2018; updated discussions 2022–2024.
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Malik VS et al. Sugar-sweetened beverages and cardiometabolic risk. Circulation. 2019.
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Vincent JB. Chromium and insulin signaling. J Nutr. 2000; updated reviews 2022.
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Balk EM et al. Chromium supplementation in diabetes. Diabetes Care. 2007; updated systematic reviews 2023.
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Williamson G. Polyphenols and metabolic health. Nutr Bull. 2017; supported by 2022 reviews.
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Allen RW et al. Cinnamon and glucose control. Ann Fam Med. 2013; supported by 2021–2023 meta-analyses.
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Robinson E et al. Eating rate and energy intake. Am J Clin Nutr. 2014; supported in 2023 behavioural studies.
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Gashev AA. Physiology of the lymphatic system. Microcirculation. 2010; supported in exercise reviews 2022.
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Hawley JA et al. Exercise and metabolic health. Cell Metab. 2021.
The views expressed in this article intend to highlight alternative studies and induce conversation. They are for informational purposes only, even if and to the extent that this article features the advice of experts. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice.
