Gymnema Sylvestre: The “Sugar Destroyer”
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The Leaf That Stops Sugar From “Working”
Gymnema sylvestre, whose botanical name in Greek and Latin means “naked thread of the woods”, and is in various Indian languages referred to be names that translate as “sugar destroyer”, has the most prosaic name in Australia: the Australian cowplant.
In English it’s mostly called by the Greek “gymnema” though, so that’s what we’ll call it here.
You may be wondering: “the sugar destroyer?”
And no, it doesn’t actually destroy sugar. But it does do quite a bit of sugar-related stuff. Here’s the science for it…
Blocks sugar receptors in your tongue
This is what it is most well-known for, and it is a topical effect, so you won’t get this from a pill, but you will get this from the leaves, or from drinking it as a tea made from the leaves.
The effect last several hours, during which time your ability to taste sweetness will be reduced, which not only makes sweet foods less appealing because they’re no longer tasting sweet, but also, once you get used to it, when you actually do taste sweet foods, they will now taste too sweet.
So, it doesn’t just temporarily curb cravings; it offers a long-term escape from such, too.
You may be wondering: “what about artificially sweetened foods and drinks?”
And the answer is: yes, it blocks perception of the sweetness of those too:
Effects of sweetness perception and caloric value of a preload on short term intake ← this study used gymnema as the sweetness-blocker, testing sugary drinks, aspartame-sweetened drinks, and unsweetened drinks
Blocks sugar receptors in the gut, too
Long story short: this slows down the absorption of sugars from the gut, thus resulting in a gentler blood sugar curve, minimizing spikes, and (because of the body’s use of blood sugars as it goes) overall lower blood sugar levels.
Want the long version? Here it is:
Benefits beyond sugar-blocking
It also prevents the accumulation of triglycerides in muscles and the liver, as well as decreasing fatty acid accumulation in the blood. In simpler terms: it lowers LDL (“bad” cholesterol”, including VLDL). As a bonus, it increases HDL (“good” cholesterol) while it’s at it.
The vast majority of the studies for this are on rats and mice though, of which you can see very many listed in the “similar articles” under this systematic review of studies:
A systematic review of Gymnema sylvestre in obesity and diabetes management
We did find one good quality human RCT, testing gymnema along with several other treatments (they found that each worked, and/but using a combination yielded the best results):
(the title says “on weight loss”, but rest assured the study also gives information about its effects on total cholesterol, LDL, HDL, overall triglycerides, and serum leptin levels, as well as excretion of urinary fat metabolites—suffice it to say, they were thorough)
Is it safe?
It has a good safety profile in general, but if you are diabetic, proceed with caution and discuss it with your endocrinologist, since it will be affecting your blood sugar levels and insulin levels. While it’s probably not enough to replace metformin or similar, it is enough that taking it carelessly could result in an unexpected hypo.
Similarly, if you have any heart condition and especially if you are being treated for that with medication, do speak with your cardiologist since its antilipemic action could potentially lower your cholesterol more than expected, and doctors don’t like surprises.
As ever, no list of contraindications will be exhaustive, and we can’t speak for your specific situation, so checking with your pharmacist/doctor is always a good idea.
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon ← we’ve linked to a tea version of it so you can enjoy the full effects; if you prefer capsule form, you can click through from there to shop around 😎
Enjoy!
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One More Reason To Take Metformin
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Like GLP-1 receptor agonists, metformin was first developed for type 2 diabetes management, before enjoying wider-scale use as a weight loss drug with some other fringe benefits.
Metformin works in 3 main ways:
- it decreases glucose absorption from the gut
- it decreases glucose production in the liver
- it increases insulin sensitivity (for why this matters, see: Improve Your Insulin Sensitivity!)
It doesn’t change how much insulin is secreted, and is unlikely to cause hypoglycemia, making it relatively safe as diabetes drugs go.
You can read more about these aspects of it, here: Metformin For Weight-Loss & More
Its benefits don’t stop there, though! See also: How Metformin Slows Aging
And there’s more…
So long, COVID!
First, we want to mention that “so long” doesn’t have to mean “goodbye”.
It can also be a snake compliment!
Ok, that silliness aside: the problem with long COVID is that it is very debilitating and appears to permanent unless it can be cured one day.
We don’t recommend it, and/but you might remember: How To Triple Your Chances Of Getting The “Razorblade Throat” COVID Variant Or Long COVID
You may be wondering: what does metformin have to do with long COVID? Isn’t it a metabolic drug?
And yes, it is, but it also dials down inflammation, including in the respiratory tract; we wrote about this here: The Diabetes Drugs That Can Cut Asthma Attacks By 70%
Researchers (Dr. Janine Makaronidis et al.) investigated its usefulness against long COVID, using data from 624,308 adults, of whom 2,976 started taking metformin within 3 months of their COVID diagnosis.
What they found is that it reduced the risk significantly, with a hazard ratio of 0.36 (the wiggle room, or “confidence interval” as scientists prefer to call it, being: 0.32–0.41), which means for every 1 case there is normally, now there will be 0.36 cases—in other words, a 64% reduction, or taking the confidence interval into account, a 63% reduction.
Importantly, this effect was consistent regardless of age, BMI, diabetes status, sex, and dominant COVID variant at diagnosis.
To read the paper itself, see: Effect of Metformin on the Risk of Post-coronavirus Disease 2019 Condition Among Individuals With Overweight or Obese: A Population-based Retrospective Cohort Study
Note: while the fact that this study used data only from participants over a certain BMI, it’s technically true that the results may not be applicable to people under that BMI cutoff. However, given that (as we mentioned above), BMI did not affect the effect within the range that was tested (i.e. it didn’t work better or worse depending on how high the BMI was), it seems very likely that BMI will continue to not affect the effect below that range, either. In other words, it looks a lot like it’ll work more or less the same for everyone* regardless of size and shape.
*with the exception of metformin non-responders (most if not all drugs have at least some non-responders, i.e. people for whom that drug simply does not work, for no apparent reason), or people with some unusual metabolic and/or immunological quirks as yet unforeseen.
Want to learn more?
Check out:
What Can Be Done About Long COVID? ← scientists have found a possible cure, a procedure known as epipharyngeal abrasive therapy, which as enjoyable as it sounds, and is not yet proven to cure it completely (although to give it its due, the science so far really is promising)
Take care!
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Energize! – by Dr. Michael Breus & Stacey Griffith
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We previously reviewed another book book by Dr. Breus, The Power Of When. So what’s different in this one?
While the chronotypes featured in The Power Of When also feature here (and sufficient explanation is given to make this a fine stand-alone book), this book has a lot to do with metabolism also. By considering a person’s genetically predisposed metabolic rate to be fast, medium, or slow (per being an ectomorph, mesomorph, or endomorph), and then putting that next to one’s sleep chronotype, we get 12 sub-categories that in this book each get an optimized protocol of sleep, exercise (further divided into: what kind of exercise when), and eating/fasting.
Which, in effect, amounts to a personalized coaching program for optimized energy!
The guidance is based on a combination of actual science plus “if this then that” observation-based principles—of the kind that could be described as science if they had been studied clinically instead of informally. Dr. Breus is a sleep scientist, by the way, and his co-author Stacey Griffith is a fitness coach. So between the two of them, they have sleep and exercise covered, and the fasting content is very reasonable and entirely consistent with current consensus of good practice.
The style is very pop-psychology, and very readable, and has a much more upbeat feel than The Power Of When, which seems to be because of Griffith’s presence as a co-author (most of the book is written from a neutral perspective, and some parts have first-person sections by each of the authors, so the style becomes distinct accordingly).
Bottom line: if you’d like to be more energized but [personal reason why not here] then this book may not fix all your problems, but it’ll almost certainly make a big difference and help you to stop sabotaging things and work with your body rather than against it.
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Good news: midlife health is about more than a waist measurement. Here’s why
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You’re not in your 20s or 30s anymore and you know regular health checks are important. So you go to your GP. During the appointment they measure your waist. They might also check your weight. Looking concerned, they recommend some lifestyle changes.
GPs and health professionals commonly measure waist circumference as a vital sign for health. This is a better indicator than body mass index (BMI) of the amount of intra-abdominal fat. This is the really risky fat around and within the organs that can drive heart disease and metabolic disorders such as type 2 diabetes.
Men are at greatly increased risk of health issues if their waist circumference is greater than 102 centimetres. Women are considered to be at greater risk with a waist circumference of 88 centimetres or more. More than two-thirds of Australian adults have waist measurements that put them at an increased risk of disease. An even better indicator is waist circumference divided by height or waist-to-height ratio.
But we know people (especially women) have a propensity to gain weight around their middle during midlife, which can be very hard to control. Are they doomed to ill health? It turns out that, although such measurements are important, they are not the whole story when it comes to your risk of disease and death.
How much is too much?
Having a waist circumference to height ratio larger than 0.5 is associated with greater risk of chronic disease as well as premature death and this applies in adults of any age. A healthy waist-to-height ratio is between 0.4 to 0.49. A ratio of 0.6 or more places a person at the highest risk of disease.
Some experts recommend waist circumference be routinely measured in patients during health appointments. This can kick off a discussion about their risk of chronic diseases and how they might address this.
Excessive body fat and the associated health problems manifest more strongly during midlife. A range of social, personal and physiological factors come together to make it more difficult to control waist circumference as we age. Metabolism tends to slow down mainly due to decreasing muscle mass because people do less vigorous physical activity, in particular resistance exercise.
For women, hormone levels begin changing in mid-life and this also stimulates increased fat levels particularly around the abdomen. At the same time, this life phase (often involving job responsibilities, parenting and caring for ageing parents) is when elevated stress can lead to increased cortisol which causes fat gain in the abdominal region.
Midlife can also bring poorer sleep patterns. These contribute to fat gain with disruption to the hormones that control appetite.
Finally, your family history and genetics can make you predisposed to gaining more abdominal fat.
Why the waist?
This intra-abdominal or visceral fat is much more metabolically active (it has a greater impact on body organs and systems) than the fat under the skin (subcutaneous fat).
Visceral fat surrounds and infiltrates major organs such as the liver, pancreas and intestines, releasing a variety of chemicals (hormones, inflammatory signals, and fatty acids). These affect inflammation, lipid metabolism, cholesterol levels and insulin resistance, contributing to the development of chronic illnesses.
Exercise can limit visceral fat gains in mid-life. Shutterstock/Zamrznuti tonovi The issue is particularly evident during menopause. In addition to the direct effects of hormone changes, declining levels of oestrogen change brain function, mood and motivation. These psychological alterations can result in reduced physical activity and increased eating – often of comfort foods high in sugar and fat.
But these outcomes are not inevitable. Diet, exercise and managing mental health can limit visceral fat gains in mid-life. And importantly, the waist circumference (and ratio to height) is just one measure of human health. There are so many other aspects of body composition, exercise and diet. These can have much larger influence on a person’s health.
Muscle matters
The quantity and quality of skeletal muscle (attached to bones to produce movement) a person has makes a big difference to their heart, lung, metabolic, immune, neurological and mental health as well as their physical function.
On current evidence, it is equally or more important for health and longevity to have higher muscle mass and better cardiorespiratory (aerobic) fitness than waist circumference within the healthy range.
So, if a person does have an excessive waist circumference, but they are also sedentary and have less muscle mass and aerobic fitness, then the recommendation would be to focus on an appropriate exercise program. The fitness deficits should be addressed as priority rather than worry about fat loss.
Conversely, a person with low visceral fat levels is not necessarily fit and healthy and may have quite poor aerobic fitness, muscle mass, and strength. The research evidence is that these vital signs of health – how strong a person is, the quality of their diet and how well their heart, circulation and lungs are working – are more predictive of risk of disease and death than how thin or fat a person is.
For example, a 2017 Dutch study followed overweight and obese people for 15 years and found people who were very physically active had no increased heart disease risk than “normal weight” participants.
Getting moving is important advice
Physical activity has many benefits. Exercise can counter a lot of the negative behavioural and physiological changes that are occurring during midlife including for people going through menopause.
And regular exercise reduces the tendency to use food and drink to help manage what can be a quite difficult time in life.
Measuring your waist circumference and monitoring your weight remains important. If the measures exceed the values listed above, then it is certainly a good idea to make some changes. Exercise is effective for fat loss and in particular decreasing visceral fat with greater effectiveness when combined with dietary restriction of energy intake. Importantly, any fat loss program – whether through drugs, diet or surgery – is also a muscle loss program unless resistance exercise is part of the program. Talking about your overall health with a doctor is a great place to start.
Accredited exercise physiologists and accredited practising dietitians are the most appropriate allied health professionals to assess your physical structure, fitness and diet and work with you to get a plan in place to improve your health, fitness and reduce your current and future health risks.
Rob Newton, Professor of Exercise Medicine, Edith Cowan University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Easing Election Stress & Anxiety
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At the time of writing, the US is about to have a presidential election. Most of our readers are Americans, and in any case, what the US does tends to affect most of the world, so certainly many readers in other countries will be experiencing stress and anxiety about it too.
We’re a health science publication, not a political outlet, so we’ll refrain from commenting on any candidates or campaign policies, and we’d also like to be clear we are not urging you to any particular action politically—our focus today is simply about mental health.
First, CBT what can be CBT’d
Cognitive Behavioral Therapy (CBT) is far from a panacea, but it’s often a very good starting point. And when it seems the stakes are high, it’s easy to fall into such cognitive distortions as “crystal ball” and “catastrophization”, that is to say, predicting the future and feeling the impact of that (probably undesired version of the) future, and also feeling like it will be the end of the world.
Recognizing these processes and how they work, is the first step to managing our feelings about them.
Learn more: The Art of Being Unflappable (Tricks For Daily Life)
Next, DBT what can be DBT’d
A lot of CBT hinges on the assumption that our assumptions are incorrect. For example, that our friend does not secretly despise us, that our spouse is not about to leave us, that the symptoms we are experiencing are not cancer, and in this case, that the election outcome will not go badly, and if it does, the consequences will be less severe than imagined.
But… What if our concerns are, in fact, fully justified? Here’s where Dialectic Behavior Therapy (DBT) comes in, and with it, what therapists call “radical acceptance”.
In other words, we accept up front the idea that maybe it’s going to be terrible and that will truly suck, and then either:
- there’s nothing we can reasonably do about it now (so worrying just means you’ll suffer twice), or
- there is something we can reasonably do about it now (so we can go do that thing)
After doing the thing (if appropriate), defer processing the outcome of the election until after the election. There is no point in wasting energy to worry before then. In a broadly two-party system where things are usually close between those two largest parties, there’s something close to a 50% chance of an outcome that’s, at least, not the worst you feared.
Learn more: CBT, DBT, & Radical Acceptance
Lastly, empower yourself with Behavioral Activation (BA)
Whatever the outcome of any given election, the world will keep turning, and the individual battles about any given law or policy or such will continue to go on. That’s not to say an election won’t change things—it will—but there will always still be stuff to do on a grassroots level to make the world a better place, no matter what politician has been elected.
Being involved in doing things on a community level will not only help banish any feelings of despair (and if you got the election outcome you wanted, it’ll help you feel involved), but also, it can give you a sense of control, and can even form a part of the “ikigai” that is often talked about as one of the pillars of healthy longevity.
Learn more: What’s Your Ikigai?
And if you like videos, then enjoy this one (narrated by the ever soothing-voiced Alain de Botton):
Watch now: How To Escape From A Despairing Mood (4:46) ← it also has a text version if you prefer that
Take care!
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Can blood tests really detect cancer?
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If you’re feeling worn out or have suddenly lost some weight, your doctor might send you for a blood test.
Blood tests are a common way health-care professionals detect, diagnose, and monitor a range of medical conditions.
But can they help us detect more serious conditions such as cancer? Let’s dive into the research.
Westend61/Getty Images How do blood tests work?
Blood tests are a technique used in the field of pathology, which is the study of the nature and causes of disease.
Blood tests assess what cells, proteins, and molecules are present in the blood. Health-care professionals use them to monitor things like organ health, nutrition levels, immune system function, and the presence of some infections.
To test for anaemia, for example, you would take a blood test and count the number of red blood cells in that blood sample. Another example is blood sugar testing, which is used to measure the glucose levels of a patient with diabetes.
What can blood tests tell us about cancer?
Currently, we can’t reliably diagnose most cancers using a blood test. One major reason is it’s often difficult to distinguish between cancer cells and normal, healthy cells. This is especially true when it comes to early-stage tumours.
But blood test results can give us clues about whether certain cancers are present in the body. So how do they do this?
1. By revealing abnormalities in your blood
Blood cancers will often cause clear changes in the number and types of cells in the bloodstream. We can measure these changes using a complete blood count, also known as a “full blood examination”.
This type of blood test counts all the different types of cells present in the blood: red blood cells, white blood cells, platelets, and more. Blood cancers arise when your body produces an abnormal amount of any type of blood cell. White blood cells, which fight infection, are the most common example. So a high number of one or more of these cell types may suggest the presence of a blood cancer.
But complete blood counts aren’t enough to make a conclusive diagnosis of blood cancer. We need to perform other tests to confirm whether the problem is a cancer or a different disease. These tests may include a biopsy or imaging techniques such as an MRI, CT scan, or X-ray.
2. By identifying “tumour markers”
We can also use blood tests to detect specific proteins which cancer cells often produce in greater numbers. These proteins are known as “tumour markers”.
One example of a tumour marker is prostate-specific antigen. This antigen is a protein made exclusively by the prostate gland. A healthy male will have only a small amount of prostate-specific antigen in his blood. In contrast, a male with prostate cancer will often produce abnormally high levels of this antigen. In this way, the prostate-specific antigen can serve as a “marker” of prostate cancer.
There are many different tumour markers used to identify different cancers. However, measuring tumour markers is not a foolproof solution. This is because they can be influenced by other factors. For example, an injury to or inflammation of the prostate gland could cause prostate-specific antigen levels to increase. So your doctor may perform additional tests to confirm if a person has cancer.
3. By locating rogue cells
For other types of cancer, blood tests can look for circulating tumour cells. Circulating tumour cells are produced when cancer cells break off from the original tumour and then enter the bloodstream. This usually only happens when a cancer reaches a more advanced stage and is metastatic, meaning it has spread to other parts of the body.
But this type of test is usually prognostic, rather than diagnostic. This means we can only use it to monitor the progression of a cancer which has already been diagnosed. So if a blood test does identify circulating tumour cells, it is best to conduct additional tests before proceeding with treatment.
So, are we close to creating a cancer-detecting blood test?
Unfortunately, we are yet to find a way to detect cancer with a single blood test. It’s a very difficult task, but researchers are making progress.
Circulating tumour DNA is a current topic of interest. These DNA molecules have mutations which distinguish them from healthy cells and can give information about the cancer they came from.
In one 2025 trial, Australian researchers measured the amount of circulating tumour DNA in 441 people with colon cancer to determine which patients would respond to chemotherapy. Another study from 2025 used circulating tumour DNA to monitor how 940 patients with lung cancer responded to different treatments.
One test did claim to successfully use circulating tumour DNA to detect more than 50 types of early-stage cancer. It’s known as the “Galleri test” and was first trialled in the UK in 2021. However, some experts have since raised concerns about the test’s effectiveness.
Researchers are also exploring other ways of using blood tests. In one 2025 study, Australian researchers adapted an existing test to use blood instead of tissue samples to identify known markers of ovarian cancer.
Another Australian study from 2025 investigated whether molecules other than proteins could serve as cancer markers. It found certain fats in blood can indicate if a patient with advanced prostate cancer will respond to treatment.
So, it looks like we’re still a while away from creating a cancer-detecting blood test. But with some time, effort, and robust research, it could be a possibility.
John (Eddie) La Marca, Senior Research Officer, Blood Cells and Blood Cancer, WEHI (Walter and Eliza Hall Institute of Medical Research) ; Cameron Lewis, Clinician Scientist, WEHI (Walter and Eliza Hall Institute of Medical Research) , and Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, WEHI (Walter and Eliza Hall Institute of Medical Research)
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Blueberries vs Gooseberries – Which is Healthier?
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Our Verdict
When comparing blueberries to gooseberries, we picked the gooseberries.
Why?
Surprise! Probably. We’re betting that blueberries will get a strong majority vote in our “this or that” quiz, on account of their admittedly well-earned reputation for being very healthy.
However…
In terms of macros, blueberries have slightly more carbs while gooseberries have about 2x the fiber; an easy first-round win for gooseberries.
In the category of vitamins, blueberries have more of vitamins B2, B3, and E, while gooseberries have more of vitamins A, B1, B5, B7, B9, and C, scoring another win in this round.
Looking at minerals, blueberries have more manganese and zinc, while gooseberries have more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium, winning tidily in this round as well.
In other considerations, both are great for polyphenols but blueberries do have more, so that is a point in blueberries’ favor.
Still, adding up the sections makes for a clear overall win for gooseberries, but do enjoy either or both, as diversity is best!
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You might like:
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