Do Probiotics Work For Weight Loss?

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝Can you talk about using probiotics for weight loss? Thanks❞

Great question! First, a quick catch-up:

How Much Difference Do Probiotic Supplements Make, Really?

Our above-linked article covers a number of important benefits of probiotic supplements, but we didn’t talk about weight loss at all. So let’s examine whether probiotics are useful for weight loss.

Up-front summary: the science is unclear

This 2021 systematic review found that they are indeed very effective:

❝The intake of probiotics or synbiotics could lead to significant weight reductions, either maintaining habitual lifestyle habits or in combination with energy restriction and/or increased physical activity for an average of 12 weeks.

Specific strains belonging to the genus Lactobacillus and Bifidobacterium were the most used and those that showed the best results in reducing body weight.

Both probiotics and synbiotics have the potential to help in weight loss in overweight and obese populations.❞

Source: Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review

This slightly older (2015) systematic review and meta-analysis found the opposite:

❝Collectively, the RCTs examined in this meta-analysis indicated that probiotics have limited efficacy in terms of decreasing body weight and BMI and were not effective for weight loss.❞

Source: Probiotics for weight loss: a systematic review and meta-analysis

And in case that’s not balanced enough, this 2020 randomized controlled trial got mixed results:

❝Regression analysis performed to correlate abundance of species following supplementation with body composition parameters and biomarkers of obesity found an association between a decrease over time in blood glucose and an increase in Lactobacillus abundance, particularly in the synbiotic group.

However, the decrease over time in body mass, BMI, waist circumstance, and body fat mass was associated with a decrease in Bifidobacterium abundance.❞

Source: Effects of Synbiotic Supplement on Human Gut Microbiota, Body Composition and Weight Loss in Obesity

Summary

Probiotics may or may not work for weight loss.

In all likelihood, it depends on the blend of cultures contained in the supplement. It’s possible that Lactobacillus is more beneficial for weight loss than Bifidobacterium, which latter may actually reduce weight loss.

Or it might not, because that was just one study and correlation ≠ causation!

We’d love to give you a hard-and-fast answer, but if the data doesn’t support a hard-and-fast answer, we’re not going to lie to you.

What we can say for sure though is that probiotics come with very many health benefits, so whether or not weight loss is one of them, they’re a good thing to have for most people.

Some further articles that may interest you:

Take care!

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  • Rethinking Diabetes – by Gary Taubes

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve previously reviewed this author’s “The Case Against Sugar” and “Why We Get Fat And What To Do About It“. There’s an obvious theme, and this book caps it off nicely:

    By looking at the history of diabetes treatment (types 1 and 2) in the past hundred years, and analysing the patterns over time, we can see how:

    • diabetics have been misled a lot over time by healthcare providers
    • we can learn from those mistakes going forwards

    Happily, he does this without crystal-balling the future or expecting diet to fix, for example, a pancreas that can’t produce insulin. But what he does do is focus on the “can” items rather than the “can’t” items.

    In the category of criticism, one of the strategies he argues for is basically the keto diet, which is indeed just fine for diabetes but often not great for the heart in the long-term (it depends on various factors, including genes). However, even if you choose not to implement that, there is plenty more to try out in this book.

    Bottom line: whether you have diabetes, love someone who does, or just plain like to be on top of your glycemic health, this book is full of important insights and opportunities to improve things progressively along the way.

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  • 10 Mistakes To Sabotage Your Ozempic Progress

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Ozempic has a good reputation for getting reliable results, but there are ways to mess it up:

    It’s not just inject-and-go

    We’ll not keep the 10 ways a secret; they are:

    1. Increasing the dose too quickly: avoid cranking doses up too high too quickly, to prevent severe nausea, appetite suppression, and muscle loss. It’s worth being aware that high doses without proper management can lead to metabolic health disasters.
    2. Pushing through side effects: severe nausea or vomiting means you probably have an unhelpfully high dose; consult your prescribing doctor—it’s easy to feel “more is better; I don’t want to have less!”, but there really is a sweet spot, and if you’re not in it, then adjustments are needed in order to find it.
    3. Eating nutritionally scant food: reducing the quantity of unhealthy food isn’t enough—please prioritize nutrient-rich foods instead. Remember, “it’s not the calories in your food; it’s the food in your calories”.
    4. Consuming fried food and refined carbs: their general metabolic woes aside, fried foods and ultra-refined carbs can exacerbate nausea and other side effects, so it really is best to skip them. The good news is that Ozempic will help overcome those cravings more easily.
    5. Neglecting muscle protection: especially women, especially middle-aged or older, are at higher risk of osteoporosis and should maintain muscle mass (strong muscles and strong bones go together, by necessity). So, eat protein and do resistance training!
    6. Assuming it’s a monotherapy: GLP-1 drugs work best as part of a holistic protocol, including proper nutrition, strength training, and hormone therapy if appropriate.
    7. Not addressing metabolic health first: GLP-1 drugs are less effective in people with poor baseline metabolic health, so there’s a bit of a catch-22 here, but it’s important to be aware of. Fortunately, Ozempic and adopting a healthy lifestyle will each make the other work better.
    8. Neglecting comprehensive treatment plans: in other words, going through the motions of a holistic protocol and then expecting Ozempic to do all the work.
    9. Upping doses to overcome plateaus: plateaus often signal other issues (e.g. lack of protein, no strength training), so do address these before increasing dosage.
    10. Lack of collaboration with doctors: the human body is complex, and what’s going on metabolically is complex too, so there’s a lot a layperson can easily miss. For that matter, there’s a lot that doctors can easily miss too, but more heads are better than one.

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  • The Whys and Hows of Cutting Meats Out Of Your Diet

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    When it’s time to tell the meat to beat it…

    Meat in general, and red meat and processed meat in particular, have been associated with so many health risks, that it’s very reasonable to want to reduce, if not outright eliminate, our meat consumption.

    First, in case anyone’s wondering “what health risks?”

    The aforementioned culprits tend to turn out to be a villain in the story of every second health-related thing we write about here. To name just a few:

    Seasoned subscribers will know that we rarely go more than a few days without recommending the very science-based Mediterranean Diet which studies find beneficial for almost everything we write about. The Mediterranean Diet isn’t vegetarian per se—by default it consists of mostly plants but does include some fish and a very small amount of meat from land animals. But even that can be improved upon:

    So that’s the “why”; now for the “how”…

    It’s said that with a big enough “why” you can always find a “how”, but let’s make things easy!

    Meatless Mondays

    One of the biggest barriers to many people skipping the meat is “what will we even eat?”

    The idea of “Meatless Mondays” means that this question need only be answered once a week, and in doing that a few Mondays in a row, you’ll soon find you’re gradually building your repertoire of meatless meals, and finding it’s not so difficult after all.

    Then you might want to expand to “meat only on the weekends”, for example.

    Flexitarian

    This can be met with derision, “Yes and I’m teetotal, apart from wine”, but there is a practical aspect here:

    The idea is “I will choose vegetarian options, unless it’s really inconvenient for me to do so”, which wipes out any difficulty involved.

    After doing this for a while, you might find that as you get more used to vegetarian stuff, it’s almost never inconvenient to eat vegetarian.

    Then you might want to expand it to “I will choose vegan options, unless it’s really inconvenient for me to do so”

    Like-for-like substitutions

    Pretty much anything that can come from an animal, one can get a plant-based version of it nowadays. The healthiness (and cost!) of these substitutions can vary, but let’s face it, meat is neither the healthiest nor the cheapest thing out there these days either.

    If you have the money and don’t fancy leaping to lentils and beans, this can be a very quick and easy zero-effort change-over. Then once you’re up and running, maybe you can—at your leisure—see what all the fuss is about when it comes to tasty recipes with lentils and beans!

    That’s all we have time for today, but…

    We’re thinking of doing a piece making your favorite recipes plant-based (how to pick the right substitutions so the meal still tastes and “feels” the same), so let us know if you’d like that? Feel free to mention your favorite foods/meals too, as that’ll help us know what there’s a market for!

    You can do that by hitting reply to any of our emails, or using the handy feedback widget at the bottom!

    Curious to know more while you wait?

    Check out: The Vegan Diet: A Complete Guide for Beginnersthis is a well-sourced article from Healthline, who—just like us—like to tackle important health stuff in an easy-to-read, well-sourced format

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    He does also discusses disease that affect memory, including Alzheimer’s, and explores the biological aspects of memory too.

    The “seven sins” of the title are seven ways our (undiseased, regular) memory “lets us down”, and why, and how that actually benefits us as individuals and as a species, and/but also how we can modify that if we so choose.

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  • Mosquitoes can spread the flesh-eating Buruli ulcer. Here’s how you can protect yourself

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    Each year, more and more Victorians become sick with a flesh-eating bacteria known as Buruli ulcer. Last year, 363 people presented with the infection, the highest number since 2004.

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    Where can you catch it?

    The World Health Organization considers Buruli ulcer a neglected tropical skin disease. Cases have been reported across 33 countries, primarily in west and central Africa.

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    Our efforts to ‘beat Buruli’

    Confirming the role of insects in outbreaks of an infectious disease is achieved by building up corroborating, independent evidence.

    In this new research, published in Nature Microbiology, the team (including co-authors Tim Stinear, Stacey Lynch and Peter Mee) conducted extensive surveys across a 350 km² area of Victoria.

    We collected mosquitoes and analysed the specimens to determine whether they were carrying the pathogen, and links to infected possums and people. It was like contact tracing for mosquitoes.

    Dead mosquito specimen in museum collection
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    Cameron Webb (NSW Health Pathology)

    Molecular testing of the mosquito specimens showed that of the two most abundant mosquito species, only Aedes notoscriptus (a widespread species commonly known as the Australian backyard mosquito) was positive for Mycobacterium ulcerans.

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    Stop its spread by stopping mozzies breeding

    The mosquito in this study primarily responsible for the bacteria’s spread is Aedes notoscriptus, a mosquito that lays its eggs around water in containers in backyard habitats.

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    You can reduce places where water collects after rainfall, such as potted plant saucers, blocked gutters and drains, unscreened rainwater tanks, and a wide range of plastic buckets and other containers. These should all be either emptied at least weekly or, better yet, thrown away or placed under cover.

    A watering can sitting in garden and filled with water
    Mosquitoes can lay eggs in a wide range of water-filled items in the backyard.
    Cameron Webb (NSW Health Pathology)

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    Recent research also indicates new mosquito-control approaches that use mosquitoes themselves to spread insecticides may soon be available.

    How to protect yourself from bites

    The first line of defence will remain personal protection measures against mosquito bites.

    Covering up with loose fitted long sleeved shirts, long pants, and covered shoes will provide physical protection from mosquitoes.

    Applying topical insect repellent to all exposed areas of skin has been proven to provide safe and effective protection from mosquito bites. Repellents should include diethytolumide (DEET), picaridin or oil of lemon eucalyptus.

    While the rise in Buruli ulcer is a significant health concern, so too are many other mosquito-borne diseases. The steps to avoid mosquito bites and exposure to Mycobacteriam ulcerans will also protect against viruses such as Ross River, Barmah Forest, Japanese encephalitis, and Murray Valley encephalitis.The Conversation

    Cameron Webb, Clinical Associate Professor and Principal Hospital Scientist, University of Sydney; Peter Mee, Adjunct Associate Lecturer, School of Applied Systems Biology, La Trobe University; Stacey Lynch, Team Leader- Mammalian infection disease research, CSIRO, and Tim Stinear, Professor of Microbiology, The University of Melbourne

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  • Everything you need to know about cervical cancer

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    Every year, around 11,500 new cases of cervical cancer are diagnosed in the U.S. While cervical cancer used to be one of the most common causes of cancer death for U.S. women, the vaccine against the human papillomavirus (HPV), and increased early screening and detection have resulted in a decrease in rates

    “Cervical cancer is almost always preventable and typically diagnosed in patients who have either never had a screening test or have gone many years without one,” says Fred Wyand, director of communications at the American Sexual Health Association, which includes the National Cervical Cancer Coalition

    January is Cervical Cancer Awareness Month, so we spoke to experts to learn more about what it is, its symptoms, and what you can do to prevent it. 

    What is cervical cancer? 

    Cervical cancer is a type of cancer that starts in the cervix—the lower part of the uterus that connects the vagina to the uterus. Cervical cancer can affect anyone with a cervix but is most frequently diagnosed in women ages 35 to 44, according to the American Cancer Society

    There are two types: 

    • Squamous cell carcinoma: Cervical cancer that starts in the thin squamous cells on the outside of the cervix. This is the most common type of cervical cancer. 
    • Adenocarcinoma: Cervical cancer that starts in glandular cells that line the inside of the cervix. This type of cervical cancer is less common. 

    In some cases, cervical cancer has features of both types. 

    What causes cervical cancer? 

    Almost all cases of cervical cancer are caused by high-risk cases of HPV, a virus that is spread through sexual activity or other close skin-to-skin contact. But don’t panic: HPV is very common, and getting HPV doesn’t always mean you’ll get cervical cancer. Around 85 percent of people in the U.S. will get an HPV infection in their lifetime, but for most people, the virus clears on its own. 

    However, there are many strains of HPV, and some are linked to cervical cancer. In those cases, when the virus does not clear on its own and the HPV infection persists, it can cause a range of cancers in both men and women, including cancers of the cervix, anus, penis, throat, and vagina.

    That’s why HPV vaccination is so important for all people: It can help prevent many types of cancer, including cervical cancer caused by those high-risk HPV infections. 

    What are the symptoms of cervical cancer? 

    Cervical cancer doesn’t usually have symptoms in its early stages, but once cancer begins to spread, the symptoms can include: 

    • Vaginal bleeding between periods, after sexual intercourse, or after menopause. 
    • Heavier and longer menstrual periods than usual.
    • Vaginal discharge that has a strong odor and is watery. 
    • Pelvic pain or pain during sexual intercourse.

    In more advanced stages, symptoms of cervical cancer can include: 

    • Leg swelling.
    • Difficult or painful bowel movements or bleeding during a bowel movement.
    • Blood in urine or difficulty urinating. 
    • Back pain.

    “Most women present with no symptoms,” Dr. Kristina A. Butler, gynecologic oncologist at Mayo Clinic, tells PGN. “Therefore, the checkups with visualization of the cervix, speaking with your provider, and having a Pap smear are so important.” 

    How can you help prevent or reduce your risk for cervical cancer? 

    Vaccination: Cervical cancer is highly preventable. The most effective way to help protect yourself from it is by getting the HPV vaccine. The HPV vaccine is most effective before a person is first exposed to HPV, typically before becoming sexually active. 

    “If we are able to vaccinate children before they become adults [and] are subsequently exposed, those individuals are maximally protected against the [worst effects] of the virus, which could ultimately be cancer,” Butler adds. 

    You’re eligible to get the vaccine if you’re between 9 and 45 years old, but there are specific guidelines for each age group. The Centers for Disease Control and Prevention recommends HPV vaccination for children ages 11 or 12 (though it can start at 9 years). 

    The CDC says that you can get catch-up doses until you’re 26 if you didn’t get vaccinated earlier, but if you’re between 26 and 45 years old, you should talk to your health care provider about your individual risk for HPV and to see if you should get the vaccine. 

    Screenings: This is another effective way to prevent cervical cancer. 

    Dr. Deanna Gerber, a gynecologic oncologist at NYU Langone’s Laura and Isaac Perlmutter Cancer Center, tells PGN that regular screenings can catch HPV before it has a chance to become cancer. 

    “Now that we’re encouraging people to see their gynecologist and get screening more regularly, we’re catching cancer at earlier stages,” she says. 

    Screenings for cervical cancer include: 

    • Pap smear: During a Pap smear, also known as a Pap test, cells are collected from your cervix to find precancerous or cervical cancer cells. Pap smears should start at 21 years old, regardless of when you start having sex. 

    If you’re between 21 and 29, you should get a Pap smear every three years. If you’re 30 to 65 years old, it’s recommended you get one every three years, a Pap and HPV test together every five years, or an HPV test alone every five years. 

    • HPV test: During an HPV test, cells are collected from your cervix to look for infection with high-risk HPV strains that can cause cervical cancer. If you’re between 21 and 30 years old, it’s only recommended that you get an HPV test if you had an abnormal Pap smear result. After 30, an HPV test is recommended with a Pap smear every five years, as long as other results were normal. 

    (People over 65 years old should talk to their health care provider about whether they need screening.)

    Not smoking: Avoiding smoking can reduce your risk of developing cervical cancer because “HPV and smoking tobacco work together to accelerate the negative effects of HPV,” says Gerber. 

    Wearing condoms: Although condoms don’t completely prevent HPV infection, they provide some protection. And according to the CDC, the use of condoms has been associated with a lower rate of cervical cancer

    There is hope with early detection

    There is hope for people diagnosed with cervical cancer. “Compared to the survival [rates] 10 years ago, women survive much longer now with the great treatments we have,” adds Butler. 

    Some of those treatments and advances include radiation, chemotherapy, and surgical therapy. 

    And while there may be some stigma surrounding sexual health, it’s important to advocate for yourself, says Gerber. 

    “Being comfortable and bold talking to your doctor about your health or any concerns that you have, feeling comfortable with your provider by asking all these questions is really the best thing you can do.”

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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