ZAVA UK

12/12/2025

🥧✨ Craving mince pies? Or reaching for extra seasonal snacks without knowing why? ✨🥧

Take our food cravings quiz to find out!
👉 Visit: https://tinyurl.com/ZAVA-food-craving-calculator

Food cravings can come from many places, but understanding them can help you support your health through the holidays. Are you a Fuel Finder, Stress Snacker, Emotional Eater, or Nourishment Seeker…? 🍪

Discover your profile and get practical guidance to manage cravings this festive season. 🎄🎁

Ever wondered what causes food cravings? Find out what cravings you’re having, why and how to stop your food cravings with our handy quiz!

02/12/2025

❄️ Stay healthy this winter: 5 practical tips to prevent flu

Winter can be tough on your body. Cold weather, shorter days, and indoor heating can weaken your immune system and make it easier to catch seasonal illnesses. The good news? Simple, daily habits can make a real difference.

🛡️ Your 5-Point Plan for a Stronger Winter

🧼 Wash Your Hands Regularly: Frequent handwashing with soap is your first line of defence! It removes germs before they can make you sick.

🥗 Eat a Balanced Diet: Plenty of fruits, vegetables, and lean protein give your body the essential nutrients it needs to fight infections.

🏃 Stay Active: Even gentle, consistent exercise helps strengthen your immune system and improve circulation.

💤 Get Enough Sleep: Aim for 7–9 hours per night. This is when your body recovers and builds resilience against illness.

💧 Keep Warm & Hydrated: Dress appropriately for cold weather and drink enough water to support your body’s natural defences.

Small, consistent habits go a long way. By supporting your body each day, you can reduce your chances of feeling under the weather and enjoy a healthier winter.

Tell us: What’s your favourite immunity-boosting winter meal? Share below! 👇

01/12/2025

❓ The old question: Do you inherit hair loss from your mother's side?

You've likely heard the old saying: "Look at your mother's father." While that story holds some truth, the science of hair loss is much more complex and involves both sides of your family.

Here are the facts about the genetics of hair loss:

👩‍🦱 The Mother’s Side Connection The key gene often linked to baldness is carried on the X chromosome. Since men inherit their X chromosome directly from their mothers, this is where the popular myth comes from.

👨‍🦱 Why Your Father Matters Too Hair loss is not determined by a single gene! It’s influenced by a group of genes that can come from either parent. Your father’s genes often play a significant role in things like the timing and severity of the pattern.

➡️ The Simple Reality Hair loss is a genetic blend. If there’s a history of thinning or baldness on either side of your family tree, it may increase your likelihood.
If you’re concerned about changes to your hair, remember that it's a common, treatable medical issue

01/12/2025

⚖️ Does Type 2 Diabetes cause weight gain?

No, having Type 2 Diabetes doesn’t automatically mean you’ll gain weight. But there are crucial connections between blood sugar control and body weight that are important to understand.

🔎 How the two are linked:

🔄 Energy Storage: When blood sugar levels fluctuate, your body may store more glucose as fat instead of using it efficiently for energy.

🛑 Insulin Resistance: People with Type 2 Diabetes are more likely to experience insulin resistance, which can make maintaining a healthy weight more challenging.

🧬 The Big Picture: Diet, activity, sleep, and stress all play a massive role in how your body regulates blood sugar and weight.

What helps?

🥦 Focus on fibre-rich foods, lean protein, and steady meal patterns to help balance blood sugar.

🚶 Even small, consistent increases in daily activity can improve how your body uses glucose.

🌙 Prioritise good sleep and stress management – both can influence cravings and metabolism.

➡️ A gradual weight loss of 5-10% can significantly improve blood sugar levels and overall wellbeing.

Remember: Type 2 Diabetes doesn’t cause weight gain, but the way your body processes energy can make it easier to store fat.

Your turn: What’s the number one food swap you use to keep your energy steady? Share your ideas below! 👇

26/11/2025

💬 How to talk with your partner about erectile dysfunction

Talking about erectile dysfunction can feel awkward, scary, or just plain difficult.

Opening up is the most important first step to managing it together, but is often the most intimidating one to take. Here’s a guide to help get you started:

☕️ Find a calm, private moment

Choose a time when you’re both relaxed, not in the bedroom, and don’t have any pressure.

Start with reassurance - ED is a common medical issue. It’s often linked to stress, sleep, and health. It’s nobody’s fault, and it isn’t a reflection of attraction or desire.

🫂 Listen without judgement

Share your feelings honestly, and create a safe space for them to share theirs too.
Reassure them that your relationship is so much more than just s*x.

Focus on non-s*xual intimacy like touching and cuddling to help relieve the pressure.

🤝 Approach it as a team - it’s “us vs erectile dysfunction”

Reframe this as something you can overcome together.

Ask “what can we do next?” - this might mean a check-up with a doctor, or looking at lifestyle factors like stress or diet.

The first conversation is the most daunting, but it’s the most powerful. Leading with love and support makes all the difference, and can help strengthen your relationship even during difficult times.

26/11/2025

🧠How does your brain control hunger?

Feeling hungry isn’t just about an empty stomach – it’s a constant conversation between your gut, your hormones and your brain.
In our full guide, we explain how signals like ghrelin, leptin and nutrients help your brain regulate appetite, cravings and fullness and why these systems sometimes work against you.

👉 Read the full guide to understand how hunger really works:
https://tinyurl.com/brain-controls-hunger

24/11/2025

🔥 Why a Calorie Deficit Helps You Lose Weight

The secret to sustainable weight loss is simple: Consistently consume fewer calories than your body uses. That shift forces your body to tap into stored fat for energy, leading to gradual, powerful results.

💡 Why it works

Your body taps into fat stores the moment your daily calorie intake is lower than your daily needs.

The deficit works best when created through small, consistent habits, not extreme restriction.

✅ 5 Ways to Make a Calorie Deficit Achievable

📝 Track Your Intake: A few days of mindful tracking gives you the insight you need to set a realistic goal you didn't notice before.

🥗 Nutrient-Dense Meals: Focus on lean proteins, fibre, and whole foods. These meals fill you up and prevent hunger hormones from sabotaging your progress.

🚶‍♀️ Stay Active: Movement supports your metabolism, helps burn more energy, and is vital for gaining and maintaining muscle mass.

💧 Stay Hydrated: Thirst is often mistaken for hunger. Keep water handy to steady your appetite.

😴 Protect Your Sleep: Poor sleep increases hunger hormones (ghrelin) and negatively impacts your body’s ability to use insulin effectively.

➡️ Ready to find your starting point?

If you're ready find out how many calories you should be consuming, use our calorie deficit calculator here 👉 https://tinyurl.com/zava-calorie-deficit

20/11/2025

🎯 How weight loss can support stronger er****ons

Experiencing changes in your er****ons can feel worrying. You’re not alone, and it’s often something you can improve.

Taking small, steady steps toward a healthier weight and lifestyle can make a real difference to your er****on strength, energy, and confidence.

A healthy weight helps restore key biological functions:

🩸 Better Blood Flow: Reduced strain on arteries supports stronger circulation - critical for er****on health.

⬆️ Higher Testosterone: Maintaining a healthy weight helps balance hormones and naturally boosts libido.

🔋 More Stamina & Energy: Improved fitness increases endurance and overall wellbeing.

🚀 Confidence Boost: Feeling healthier reduces stress and anxiety, which lifts your mood.

Research shows that gradual weight loss can help many men regain erectile function. Progress doesn’t have to be perfect to be powerful!

Simple steps to get started:

🍎 Focus on gradual, sustainable weight loss through balanced meals and regular movement.

🚴 Mix aerobic activity (like walking or cycling) with resistance training.

🚭 Reduce alcohol, quit smoking, and prioritise good sleep to support overall health.

19/11/2025

🌙 Seasonal affective disorder: Why shorter days affect your mood

If the shorter days have you feeling down, it’s not just in your head. It’s a real biological reaction to the lack of light.

Here is exactly why winter affects your mood:

📉 Serotonin Dips (The "Happy" Hormone)
Daylight helps your body produce serotonin, which boosts your mood. When light levels drop, production slows down - which can lead to irritability and feeling low.

💤 Melatonin Spikes (The "Sleep" Hormone)
Darkness signals your body to release melatonin. Since it gets dark so early in winter, your body produces it earlier and for longer. The result? You feel drowsy and sluggish, even during the day.

☀️ Vitamin D Drops
This isn't just for healthy bones! Vitamin D is crucial for mental wellbeing, and low levels are often linked to low mood. Since the winter sun isn't strong enough for us to make it naturally, a supplement is often the best way to bridge the gap.

18/11/2025

💊 Why am I not losing weight?

It’s very common for weight loss to slow down or pause. That can feel frustrating, but it doesn’t mean your progress has stopped. Your body may simply be adjusting to recent changes. Small, steady habits still matter - and we’ll help you keep moving forward.

Key causes for the plateau
∙ Muscle mass loss
∙ Subtle calorie creep
∙ Stress & sleep
∙ Neglecting strength training

How to break the plateau:

🥩 Prioritise protein: Intentionally increase your protein intake (aim for 1.2 per kg of target body weight) to protect essential muscle mass.

💪 Introduce strength training: Even 2–3 short sessions a week can make a meaningful difference. Building or maintaining muscle supports your metabolism and helps the body use energy more efficiently.

📝 Check your intake: Tracking your food and drink for just a week can highlight small habits that may have shifted without you noticing. This is about insight, not perfection.

🧘‍♀️ Be patient: A true plateau is usually seen after four to six weeks. Your body needs time to respond to changes. You’re still moving in the right direction, even when the scale is slow to show it.

For more information on what can stall weight loss, click here 👉 https://tinyurl.com/not-losing-weight

13/11/2025

Hit your weight loss goals? 🎉 Amazing! 🎉

But what happens next? Let’s think about weight maintenance.

🧘 Find your new normal

You don’t need to be in a calorie deficit any more! Find your "maintenance calories" by recalculating your needs for your current weight. This gives you a clear target and more meal flexibility.

Tools like ZAVA’s TDEE Calculator can help you find out how many calories you need to maintain your current weight - https://tinyurl.com/zava-tdee-calculator

🏋️ Focus on sustainable long term changes

True success comes from habits - consistent movement, balanced meals, mindful choices. Small steps matter more than perfection.

✨ Celebrate non-scale victories!

More energy? Better sleep? Clothes fitting well? Feeling stronger and more confident? These are the real wins.

At ZAVA, we’re here to support you beyond weight loss.

Our doctors can help you explore options to make maintaining your results easier and more sustainable - so you can feel your best, long term.

Your turn: What’s your favourite “non-scale victory” to celebrate? Share yours in the comments! 👇

12/11/2025

💭Understanding emotional eating

💡We often think hunger is simply a physical signal – your body needs fuel, so you eat. But for many people, eating is also emotional. It can be a way to cope, soothe, distract, or create comfort.

This is completely normal. In fact, emotional eating is something most people experience at some point.

🔎 So where do cravings come in?

Cravings can be a response to emotional eating – especially when we crave foods that feel comforting, like sweets, chocolate, crisps, or fast food. The urge often has less to do with hunger, and more to do with how we’d like to feel in that moment.

🌀 Why emotional eating happens:

• Stress, tension, or overwhelm
• Low mood or anxiety
• Hormonal changes (e.g., during the menstrual cycle or menopause)
• Learned habits (food linked with reward or comfort)
• Tiredness or lack of sleep
• Under-eating during the day

💙 Signs emotional cues might be driving eating:

• Eating even when you’re not physically hungry
• Feeling a strong sense of urgency around certain foods
• Food bringing short-term comfort, followed by guilt or frustration
• Eating mindlessly or automatically

👥 If you're noticing this in yourself, you're not alone.

There is nothing wrong with you – emotional eating often develops as a coping strategy during stressful or difficult times.

For more help, you can use our food cravings quiz to find out what might be influencing your eating patterns 👉 https://tinyurl.com/cravings-quiz