Weight Loss

Category: Weight Loss

African Mango and Weight Loss

Mar 26, 2026

What does research say about African Mango as it pertains to weight loss? In our weight loss clinics we use African Mango with our weight loss programs because the science says it is safe and effective. So let’s look at the study I find most credible when it comes to African Mangos role in weight loss.

120 participants were given 150 mg of African Mango two times per day. A placebo group was also used and there was no difference in diet between the two groups. So what were the results? It turned out that by the end of the study the participants that took African Mango had lost more weight, had lower body fat, had smaller waist circumference, and had lower cholesterol.

While in our clinics we don’t view African Mango as a miracle weight loss aid, we do view it as a useful tool.

It is our belief that the African Mango helps to control appetite as well as blocks new fat cells from forming. This is why we find it such a useful aid for weight loss and body recompositing.

Does being overweight really lead to health problems?

Mar 05, 2026

In this post I would like to discuss the health implications of being overweight. I want to stick to science and data here, as there are a lot of misconceptions about being overweight and how it affects overall health.

In our weight loss offices our primary focus is to improve the health of the clients we work with. This goal even takes precedent over simply reducing the number on the scale. There are certainly many unhealthy ways to lose weight which may contribute to more health problems. These ways we want to avoid at all costs.

So what does science say about being overweight and the impact it may have on overall health? According to the Center for Disease Control and Prevention (CDC), there are several health disorders that may increase in incident due to being overweight. This list includes high blood pressure, diabetes, stroke, sleep apnea, gall bladder disease, cancer, depression, and arthritis. Certainly, this is not an all-encompassing list, but it comes from one of the most reputable sources available. Harvard University also sites being overweight to an increase in memory loss and reproductive issues.

It is important to note, however, that some people can keep their health and be overweight. Whether this is due to luck, good genetics, or some other factor is unknown.

Does A Poor Diet Cause Depression?

Feb 25, 2026

Today’s blog post is going to focus on the relationship between food and mood. More specifically, does a diet filled with junk food cause depression? First off, it would be easy for me to make a snap judgement and say, “of course it does.” My life, after all, revolves around helping people make healthy changes to their diet to lose weight naturally. Instead of just assuming a poor diet causes any number of health conditions I prefer to look at the data and interpret it.

My simple answer to the question of “does a poor diet cause weight loss?” is NO. As shocking as this revelation may be I believe, based on what I have read, that there is another factor that causes both a poor diet and depression. So let’s look at the research.

One popular study on the link between diet and mood found that: “A dietary pattern characterized by a high intake of fruit, vegetables, whole grain, fish, olive oil, low-fat dairy and antioxidants and low intakes of animal foods was associated with a decreased risk of depression. A dietary pattern characterized by a high consumption of red and/or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes and high-fat gravy, and low intakes of fruits and vegetables is associated with an increased risk of depression. This sounds like a slam-dunk right. One’s diet obviously effects mood and can lead to depression.

We can’t stop here, however. What if the people in the study were depressed and then turned to easy junk foods for comfort? Luckily, researchers wondered about this as well and in another large analysis they looked at baseline diet and then calculated the risk of participants later developing depression. They found that “A healthy diet (the Mediterranean diet as an example) was associated with a significantly lower risk of developing depressive symptoms.”

So that should put a bow on it. Diet directly affects mood. But wait, earlier I said that I don’t think this is the case. So why am I quoting all this research stating that food does effect mood? The reason is that I still don’t think that the research has dived deep enough to really uncover the source of the depression.

Correlation does not mean causation. Just because two factors happen together does not mean that one causes another. So what could cause both a poor diet and depression? The research is clear on this. Income-inequality, more specifically, having an extremely low income compared to the general society can contribute directly to a depressive state. People with a lower income are also much more likely to choose cheap, fatty, and unhealthy food.

In conclusion, I believe that maintaining a healthy diet can be beneficial in countless ways. It may even make you feel a little better emotionally. I don’t however believe that diets directly cause depression. Depression and poor diet can be seen to be more easily caused by having low income.

0 calories is not actually 0 calories

Feb 19, 2026

In this week’s blog post I want to discuss an obscure food labeling law that allows product manufacturers to label their products as “0-calories” even when they do contain calories. I will cite a couple examples, but this is not to bash these products. Certainly, products with calories are not “bad.” Consuming them will not necessarily lead to weight gain either. In fact, each of the products I will mention is approved in all the weight loss programs we prescribe to our patients. This post is simply about information. If you are trying to get healthy, lose weight, etc. you need to know exactly what you are putting into your body and food labels should not be misleading.

The basic rule is that if a product contains less than 5 calories per typical serving size than it can legally be labeled as a “0-calorie” or “calorie free product”. The key term here is “typical serving size.” As I will show you in the following examples, the serving size can be manipulated by food manufacturers so that they meet this 0-calorie requirement.

The first example I will share is the breath mint Tic Tacs. They are clearly labeled as a “0-calorie” product. However, the first ingredient listed is sugar. Of course, sugar contains calories, so what’s the deal here? Again, the important thing to note is the serving size. Tic Tacs serving size is listed as 1 individual Tic Tac. 1 Tic Tac is .5g and .5g of sugar is about 2 calories. So every Tic Tac is 2 calories. This is clearly under the 5-calorie cutoff, so it is labeled as calorie free. I don’t honestly know anyone who has ever eaten just one Tic Tac however, so I find this “typical serving size” a bit hard to believe.

Next, I will cite a 0-calorie cooking spray. There are a number of these containing canola oil, olive oil, etc. For this example, I will use one containing avocado oil. Although this example would be applicable to any other “0-calorie” spray as well. The avocado oil spray can was labeled as 0-calories per serving size, but the serving size was listed as ¼ second of a spray. This would equal about .25g of avocado oil. In each spray there are about 2 calories if somehow you can use only this amount. Again, I find this serving size hard to believe. I think that a 1-2 second spray to coat a pan is much more realistic.

In closing I will again state that these products can be used as part of a weight loss program. They add variety and flavor. One of the worst things that can happen during a weight loss program is boredom or the feeling like you are continuously eating bland, blah foods. When this happens either, we need to find out how to make things interesting or else the client is headed down the path towards inevitable failure. What is important is knowing that using these products does add calories. If you use them around or even a bit above the serving size, you will be fine. It is important to note that if you use them way over the serving size that you are not adding “0-calories” to your diet and these calories may add up to be significant.

How to Lose 1 lb. of Fat Every Day

Jan 15, 2026

A while back I did a video on the science behind losing up to 1 pound of fat every day. You can find this video on the Brand NUE Weight Loss YouTube channel. I quoted some research and did the calculations that proved that losing weight at this pace was possible for a lot of people. The intent of the video was just to prove that it was realistic to expect this kind of loss not to show how to go about losing 1 pound of fat per day. Naturally, most of the feedback I received in the comments of this video were like “yeah that’s great but how do we actually do it?” In this blog post I want to answer this question. Here I will give the top 4 things you can do immediately to start burning body fat at an accelerated rate (a video supplement to this post will also come out shortly).

One of the most powerful techniques that we have our weight loss clients rely on when they are actively trying to lose body fat is intermittent fasting. For most of our clients we recommend eating all food for the day in and either 6- or 8-hour window. The remainder of the day the client would fast. This is a relatively simple thing you can do that has multiple fat loss benefits. Intermittent fasting (IF) helps control insulin levels (the hormone that shuts down fat loss). IF also, surprisingly, helps control hunger. I have been using IF in some form for years and am very rarely hungry during the fasting period. In general, people who participate in just consume fewer calories per day as well.

The second thing we have most of our clients do is to follow a low-carb and low-calorie diet. We allow a variety of non-organic products to add variety to meals (salad dressings, sauces, etc.). This ensures that the “diet” does not get too boring. In our weight loss office we call this way of eating Low Calorie Dirty Keto (LCDK). This is the absolute best diet to follow to maximize daily fat loss. Our clients eat low carbohydrate meals to control insulin, but they also avoid excess fats (butter, nuts, etc.) which WILL slow weight loss. We replace these with approved products that typically wouldn’t be allowed in a clean keto program.

Third, let’s talk about supplements. This is by far the easiest thing you can do to aid your body in its fat burning quest. Now, just to be clear, there are no miracle pills that you can take that melt all the fat off your body. There are, however, some powerful natural supplements that can rev up fat loss. In our office we have a product called Ultra Diet which contains natural weight loss aids such as African mango and rhodiola. It also acts as a natural appetite suppressant. We also often use green coffee bean extract which we have found aids our clients in losing fat about 20% faster. There are also multivitamins, stress support, etc., that may be helpful. Products that have solid science behind them should absolutely be a part of a weight loss plan in my opinion.

Finally, let’s discuss water intake. Hydration is often overlooked when it comes to weight loss. Keeping yourself hydrated is, however, essential in maximizing your body’s ability to metabolize fat efficiently. In our weight loss offices we typically recommend drinking about 80 ounces of water per day. Some of this can be flavored but you do want a portion to be plain old boring water. Drinking plenty of water keeps your metabolism running correctly and it can decrease your hunger. Keeping yourself hydrated consistently can also take out daily water weight fluctuations that can occur if you are weighing yourself daily.

These are four of the simplest things you can do right away to begin losing up to 1 pound of fat per day. Before you try any of these techniques you should consult your doctor to make sure that you stay safe and healthy.

Can you drink beer and lose weight?

Dec 18, 2025

In our weight loss clinics we are often asked about alcohol and whether it can be consumed during a weight loss plan. Our standard answer is that if you can avoid drinking alcohol, then you should. We do, however, make exceptions for people who occasionally drink socially. In this article I am going to focus on beer consumption, specifically.

Beer is one of the alcoholic beverages that we did not approve for consuming across the board for a long time. In our weight loss clinics we advised that if patients were going to drink alcohol, they should stick to liquor or wine in lesser amounts. We have recently retracted this hard line, however. With the emergence of ultra-low-calorie beers we feel that some can be consumed during a weight loss program. Our general rule is that a beer must contain 100 or less calories -AND – 3 or fewer carbohydrates. Beers such as Michelob Ultra or Yuengling Flight would fit this bill. We still put a 2 drink per week cap on during programs. Staying within these limits does not impact weight loss progress. I hope this helps to answer if beer can be consumed when trying to lose weight.

Difficult or Complicated?

Dec 04, 2025

In this blog post I would like to discuss the difference between the concepts of weight loss being “difficult” compared to being “complicated.” In our offices we often hear from clients that weight loss is “difficult.” While I will agree that losing weight does require certain sacrifices and can be slightly uncomfortable, I do not believe, if done right, that it is difficult. These two words often get conflated when talking about losing weight and getting healthy.

First, is it fair for me to even say that weight loss is not difficult? After all, everyone is different and has his or her own challenges. In my opinion a weight loss program is only “difficult” if you have selected the wrong program. A prerequisite in our weight loss offices is that the program must conveniently fit the individual. This means that whatever changes that need to be made to get the client to lose weight need to fit into their life/lifestyle. Yes, changes need to be made, but these changes cannot be overwhelming, or the inevitability will be that it becomes “difficult” and the client will quit. So no, I do not think that a well thought out plan that fits the person will be “difficult.”

I do, however, know that losing weight can be complicated. And when I speak of weight loss, I am specifically talking about losing body fat. I think that it is well understood that when someone tries to lose weight that they are ultimately trying to lose fat but sometimes, and with some programs, this isn’t what happens. Fat is tricky to lose. Gaining and retaining body fat is the body’s natural defense mechanism against starvation. This goes back 1000’s of years. There was a time when we could actually run out of food and if we did, we would rely on this stored body fat to sustain us until food was plentiful again. This situation obviously does not present itself anymore. Our primitive body does not know this, however. It wants to retain body fat almost at all costs. Losing body fat still means starvation to our metabolism. Intentional metabolism of body fat, therefore, must follow certain steps in order to be successful. This is where weight loss can get complicated. In our weight loss offices we use an analogy of baking a cake. I know this might seem like an ironic example but hear me out. If you are baking a cake, you need certain ingredients (four, sugar, eggs, etc.). If you follow the recipe, you get a predictable result, a cake. If you leave just one ingredient out however, you end up with a completely altered finished product (certainly not a cake). A fat metabolism program needs to be followed in a comparable way. We need to follow a predictable “recipe” to get our body to give us a predictable result (fat loss).

When followed carefully and correctly a fat loss plan can lead to amazing results. When followed correctly losing weight, and body fat, is also not difficult.

Best Condiments for Weight Loss

Nov 13, 2025

Condiments enhance food, and we are huge advocates for using certain low -carb or low -calorie condiment products to help achieve a weight loss goal. These products are usually great substitutes for items people typically crave when trying to lose weight. In this blog post I will give a shout out to our top four favorite brands of weight loss condiment options.

Best salad dressing – We have tried dozens of different low calories and low carb salad dressings. Certain items meet our program’s requirements, although their flavor profiles are not especially appealing. Some taste okay but have just too much of the stuff we are trying to avoid. During our search we have landed on the Skinny Girl salad dressing brand as the sweet spot for good taste and a compliant dressing for weight loss. This brand is widely available in most supermarkets. Try it to save calories and liven up your next salad.

Best BBQ sauce – Another product type that people feel like they need to give up when trying to lose weight is BBQ sauces, marinades, etc. In our weight loss centers we never want our patients to feel deprived. Again, after trying many brands, we landed on G. Hughes as the best brand of BBQ and related sauces. This brand is available at most grocery and health food stores. Try it with the meat of your choice.

Best mayonnaise – Mayo is a tough one. It is either tasty but loaded with extra calories or low-calorie and disgusting. There are two mayo brands that taste good and are compatible with a weight loss journey. Both Mrs. Taste and Walden farms brands fit the bill. These two are a bit more difficult to find. Local specialty grocery stores will sometimes carry these, otherwise, ordering online is your best bet. We have many recipes in which we use these two products interchangeably. Our favorite is using one as a substitute ingredient for deviled eggs.

To learn more about what we do visit: LearnOurSecret.com.

Why Weight Loss May Be Choppy At First

Oct 30, 2025

After working with thousands of clients over about a dozen years we have noticed some predictable patterns. In this week’s blog I would like to discuss one of these. This situation can be concerning if you are on a weight loss journey. It is certainly something that we have discussed with our weight loss clients in our Cincinnati and Northern Kentucky offices countless times. The phenomenon in question is the early plateau. More specifically we are talking about inconsistent or choppy weight loss during the initial few weeks of a weight loss program. It is important for people trying to lose weight to understand WHY this may happen and potentially WHAT to do about it.

First things first, everything we will talk about in this blog assumes that you have selected the right program for you. This initial step is crucial. If you go into a weight loss journey without understanding the commitment fully or being in full agreement with all the parameters, then you are doomed before starting. With our system we take individuals through an exhaustive screening process before they are even allowed to participate in one of our programs. I have written extensively on this subject. Please see one of these posts for more information on selecting the right program.

So, if you are starting off on a program that you are fully aligned with you should expect to lose weight. We typically see our clients lose weight steadily and predictably. Unfortunately, however, the initial few weeks can get a little choppy with the weight loss numbers. This can happen for several reasons:

Your body may lose water weight in the beginning. This can be a good thing, especially if you are on an anti-inflammatory diet like the ones we prescribe most often. As you get healthier your body doesn’t need to carry around that bloated, sick water weight. One of the side effects of this, however, is that water weight can be easily regained. If you drink a large quantity of water one day and then a little next you may put back on some of this weight and then take it back off quickly. This can show up on the scale as material weight swings day to day. To mitigate this, try to consistently drink over 80 oz. of water each day.
Digestion may slow down. When you initially start a weight loss program it is natural that you will be eating less. Sometimes you even intentionally eat less often (like with intermittent fasting). This reduction in food volume, frequency or both can cause your digestive system to slow down. If you are accustomed to having a bowel movement daily and then start only having one every other day this may show up as weight fluctuations. The reason here, I feel, is obvious, but it must be stated. If you are holding onto waste, then you are going to be slightly heavier until you eliminate it. Fortunately, this has nothing to do with the rate of fat loss. There are a number of natural ways to combat this. With our clients we often suggest increasing water or taking products like senna leaf tea or digestive fiber.
Your body resists losing fat. Your body is an ancient machine. As such, it wants to preserve the body fat that it has just in case a harsh winter or famine occurs. Because of this it can be very stubborn in the beginning with giving up fat stores. There are ways of tricking your body into giving up fat stores more easily, however. One of these ways is the 3-Step Metabolic Reset that we use with the Brand NUE programs.

At the end of the day we cannot get rattled by days where the scale is not giving us what we want to see. There will be fluctuations. If it were easy there would be no obesity problem. Sticktoitiveness is the key. Lean into the process and keep pushing on even through the choppy times.

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Secrets to Weight Loss

Oct 23, 2025

weight loss scale showing money and education on a black board

In this post I want to give my 4 “secrets” to natural and long-term weight loss. These are techniques that we use in our Cincinnati and Florence KY weight loss offices with clients. The combination of these 4 “secrets” can lead to predictable weight loss that is easily achieved and lasts a lifetime. It is important to note, though, that there is no “magic bullet” when it comes to weight loss. There is no magic pill or shot or supplement. Bummer, I know! If there was a singular “magic bullet” that worked there would not be the obesity problem in the world that we have today. Fortunately, there is a combination of techniques that can be used to unlock the body’s ability to consistently metabolize body fat.

The first secret is how a person eats. This seems obvious, but dietary modification is going to be a part of any weight loss program. In our office we prefer low-calorie dirty keto (LCDK) or anti-inflammatory diets. We feel that this is the most efficient way of eating to stimulate the body to use its fat stores for fuel. This way of eating is better and more efficient than traditional keto, low fat, or low carb dieting.

The second secret to weight loss is when you eat. Most research we have read suggests that eating all your food within a 6-hour window is the sweet spot for weight loss. This is a technique commonly known as intermittent fasting. For fast and predictable fat loss we commonly recommend that whatever a person eats in a day they eat it all in a 6-hour window.

The third secret is often overlooked. When you are attempting to lose weight certain natural nutraceuticals can be extremely helpful. Now let me be clear, I don’t want anyone to become dependent on taking something indefinitely to lose weight. Doing so always leads to long term failure. There are, however, powerful natural supplements that can help curb cravings, rebalance hormones, etc. In many cases we will recommend taking certain supplements to our clients when they first start a weight loss journey.

Last, and certainly not least, when starting down a path of life-changing weight loss every person is going to need a support system. In our Cincinnati, OH and Florence, KY weight loss offices we use a combination of in-office and virtual support so that we can be available for a client whenever he or she needs us. This component of a weight loss journey is the most overlooked of the four. Without proper coaching and encouragement along the way the success rate of any weight loss program goes down.

In conclusion, there are many different ways of “dieting” that can lead to short term success. People obviously know about systems like keto, paleo, or the Mediterranean diet. There are also extreme diets that can lead to short-term successes on the scale. Without addressing each of the four “secrets” listed above none of these “diets” can be maintained long term.