Rethinking Weight Loss: A Holistic Approach

For example, the common assumption that metabolism naturally slows with age: research reveals that our metabolic rate actually remains stable from age 20 to 60 (r). Another misconception? That our genetics predetermine our weight. In truth, epigenetics, which explores how our environment influences gene expression, shows that lifestyle choices—such as opting for a plant-based diet— are even more influential when it comes to managing weight (r, r). So if age or genetics aren't solely responsible for stubborn excess weight, what is? Let’s explore.

Moving Past “Calories In, Calories Out”

For decades, the predominant advice for weight loss has been simply to cut calories and exercise more. But ongoing research reveals that caloric balance isn’t the whole picture. In fact, studies have found that people today have higher body weights than in past decades, even when consuming the same amount of calories and maintaining similar levels of physical activity (r).

Why is this the case? The answer lies in the quality of what we consume, not just the quantity. At Sakara, our goal is to support weight loss and management in a way that is sustainable and nourishing, never restrictive or depriving. As Sakara founder Danielle DuBoise has stated in the past, “We aren’t going to war against calories. Calories matter to some degree, but we know that quality matters so much more.”

Not all calories are created equally, and calories from ultra-processed foods (UPFs) and refined carbs, which are commonly found in the Standard American Diet, can negatively influence our body in comparison to high-quality, nutrient-dense foods like plants.

In summary, effective weight management goes beyond just a caloric deficit; it’s about the quality of what we consume.

Hormones and Weight

Digging a layer deeper into the complexity of weight loss leads to the role of how carbohydrates impact our biology and can lead to weight gain (also known as the carb-insulin theory). It suggests that consuming refined carbohydrates (like cakes, pastries, crackers, candies) or UPFs can yield excess circulating insulin—a hormone that turns food into energy and helps manage blood sugar levels, but in excess, leads to more fat storage and weight gain (r, r).

Another trending appetite- and weight-specific hormone is called GLP-1. Despite the increase in use of exogenous GLP-1 agonist medications, GLP-1 is actually naturally released by the gut microbiome (r). In order to naturally stimulate its release and support a balanced appetite and healthy weight, it is important to focus on a whole-food, plant-rich diet that nourishes a diverse and healthy microbiome, stress management, and potential probiotic supplementation (with keystone strains for metabolic support like Akkermansia and Bifidobacteria).

The solution often proposed when considering hormonal influence on weight is to incorporate low-glycemic foods (fruits and veggies with fiber, water, and phytochemicals) and limiting UPFs, which helps recalibrate the body’s communication channels (r), manage insulin levels and support weight management. All this is a great initial approach to supporting healthy blood sugar and appetite hormones, but there’s more to the story. Case in point: Those of us who feel we’re ‘doing it all right’ (eating balanced meals, limiting UPFs, and working out), but are still not seeing results. (Sound familiar? Read on.)

Oxidative Stress and Obesogens

A third theory is known as the REDOX model, which is the idea that there is an imbalance between oxidative stress and antioxidant defenses in the body, which then contributes to obesity by promoting inflammation and disrupting energy regulation (r). Oxidative stress results from excess free radicals (from pollution, toxins on our food, sedentary lifestyle, infections, stress, etc) in the body and insufficient antioxidant support (which are naturally occurring in plant foods). This imbalanced ratio of oxidative stress to antioxidant capacity stimulates fat storage secondary to energy imbalance and disrupts metabolic signaling (read: your metabolism not functioning properly). This model begins to explain why the quality of what we consume is so important.

Obesogens are chemical compounds that may disrupt the body's normal development and metabolism, which can lead to obesity (r). Exposure to environmental chemicals, especially during critical developmental periods, but also across the lifespan, can affect long-term metabolism via hormonal changes, increasing susceptibility to obesity (r). Obesogens are all around us —from air, food, and personal care to cosmetics, electronics, and our homes. They include prescription drugs, insecticides, plastics, household chemicals, and food components like fructose, trans-fats, preservatives, and emulsifiers (r). They affect metabolism across our lifespans, and can impact our total number of fat cells, gut microbiome composition, hormonal eating behaviors, inflammation, and insulin resistance (r).

The Role of the Microbiome in Weight loss

The gut microbiome is an integral player to consider when it comes to weight loss (r). Research suggests that it can influence the composition of fat tissue and promote low-grade inflammation, potentially contributing to obesity (r). In one study, scientists transplanted gut bacteria from lean or obese mice into germ-free mice and observed that those which received ‘obese’ bacteria gained weight, while mice that received ‘lean’ bacteria remained lean (r). Supplementing with gut-supporting probiotics, prebiotics, and synbiotics may regulate hormones, neurotransmitters, and inflammatory factors, reducing cravings for foods that lead to weight gain (r).

Sakara | Unifying the Theories

Sakara’s approach integrates these various theories (influence of caloric balance, regulation of hormones, REDOX model, obesogens model, and the influence of the gut microbiome) to provide a comprehensive understanding of weight management.

Sakara’s Weight loss/Maintenance Solutions:

1. Abundance Over Deprivation

Why: Focus on nourishing your body with nutrient-dense foods rather than counting calories. Supporting your metabolism involves regulating blood sugar and hormones (helping convert food into fuel instead of storing it as fat) and flooding your body with nutrients it needs to function at its peak.

2. Consider Quality

Why: Over half of the calories Americans consume comes from ultra-processed food—which is widely available, inexpensive, and activates the reward system (think: “salty” or “sweet” cravings) in the brain in a way that overpowers our innate body intelligence. These foods are also predominantly filled with refined carbs and low-quality, inflammatory fats, and directly correlated with weight gain. Be cautious of nutritionism, a paradigm that assumes that it is the identified nutrients in foods (like fat, carbs, and protein) that determine the value of individual food stuffs in the diet. Terms like 'fat' and 'carbs' are umbrella terms, and don't tell us about the quality of the food.

What about protein for weight loss? The biggest takeaway is that while protein is an essential nutrient and supports satiety and healthy muscles, is not the end all be all. In fact, when we over-consume protein, it can actually lead to fat storage. This is because certain amino acids (basic building blocks of protein) are glucogenic, meaning that they structurally turn into glucose when the body does not require the amino acid. This glucose is either used, or stored (as fat) is not needed.

3. Reduce Toxin Exposure

Why: Toxic substances (referred to as obesogens above) can interfere with metabolism and lead to weight gain. Dieting and cutting calories can often result in a weight gain rebound. This connection is explained by the fact that toxins we are exposed to are often stored in our fat tissue. When we diet and begin to release fat, we also release the toxins stored within. Because typical diets don’t support liver detoxification (focus more on calorie control vs nutrient density), toxins aren’t cleared from the system. When toxins are not properly cleared from our system it can trigger the body to store more fat to house circulating toxins. To minimize toxic rebounding and shed excess fat for good, cleanse the body and support detoxification pathways by eating balanced, organic meals.

4. Nourish Your Microbiome

Why: The calorie counting approach to weight loss doesn’t account for the fact that we are not the only ones eating our food... Our gut microbiome consumes about 7-22% of our caloric intake before our body even gets a chance to absorb and utilize them. The types and quality of foods consumed interact with the composition and health of our gut microbiota to influence digestive efficiency, nutrient utilization, metabolic expenditure (more on metabolism below), and fat storage. As we discussed earlier, our gut releases GLP-1 when it is nourished properly and is balanced.

For healthy weight loss and maintenance, focus on your gut health. Feed it with fiber- and polyphenol-rich ingredients, limit sugar and UPF intake, and supplement with certain anti-obesogenic probiotic strains like Lactobacillus acidophilus (which you’ll find in our Complete Probiotic Formula).