John Canlas RD

06/13/2025

Obesity has TRIPLED since 1975—yet you still hear “Just eat less.”

🧬 Genes load the gun: variants like FTO & MC4R crank up appetite and lower fullness signals.
🌎 Environment pulls the trigger: 24/7 snack ads, supersized portions, desk jobs.

High heritability ≠ destiny. Here are 4 levers you can control:
1️⃣ Lift and/or walk 30 min most days (movement rewires hunger hormones).
2️⃣ Center meals on protein + produce.
3️⃣ Prioritize 7 hrs sleep—sleep debt spikes cravings.
4️⃣ Swap scrolling for a 10-min fresh-air break; less screen, more steps.

Tired of blame-and-shame diet culture? Your insurance may cover it.

👆 Tap Save to revisit these levers. 🔗 Link in bio to book an appointment.

06/12/2025

Ever polish off dinner yet still hear the pantry calling? 🧐
That relentless chatter—food noise—isn’t about weak will-power.
• Genes like FTO & MC4R act like volume k***s, turning hunger signals up for some of us.
• Toss in a 24/7 snack-loaded environment and… hello cravings.

Quiet the noise:
1️⃣ 25–30 g protein every meal
2️⃣ Load half your plate with high-volume veggies + fiber
3️⃣ Lift 2–3×/week to steady appetite hormones
4️⃣ For certain clients, GLP-1 meds (Ozempic, Wegovy, etc.) add an extra mute button—we coordinate with your physician to keep muscle, labs, and budget on track.

🔖 Save this post and DM “Quiet” if constant cravings sabotage your goals—we’ve got evidence-based help.

03/24/2025

Always seem to be hungry and have a hard time controlling your cravings?

Check out my article HERE:

John Canlas, A Registered Dietitian tells you best foods to control hunger AND strategies to control your cravings!

03/04/2024

Why do you feel like you need to have “cheat meals”?

Cheating often implies you are doing something you aren’t supposed to be doing. Eating foods that you’re not supposed to eat.

This gives people a false idea that there are “good” foods and “bad foods when in reality, neither is correct.

There are foods you should have MORE.

There are foods you should LESS often.

It creates a poor relationship with food and you think that there are certain days or meals where you can be “bad” and certain days where you can’t “cheat”.

Send this to someone that does “cheat” meals on a regular basis!!

02/28/2024

Your liver does a great job removing toxins in your body, assuming it's in a great shape.
Your kidneys also do fine job filtering your fluids and blood.
Detox powders, supplelemebts, and drinks are NOT evidenced based.
They have NO proof they detoxify or reset your body.
If you really do need a "detoxify", you don't need a powder, supplement, or drink.
You need a doctor that will help you.

02/06/2024

Most of my clients that have prediabetes or type 2 diabetes DO NOT get enough protein for the day and mainly eat carbohydrate based meals.
For the purposes of retaining muscle mass AND stabilizing blood sugar, protein is an important nutrient to include in your meals.
Make sure when you do eat protein they are:
As minimally processed as possible
Mostly leaner, lower in fat
Spread throughout the day (3-4 meals)
Share this to someone that doesn’t eat enough protein!

02/01/2024

UNDER EATING means:
Intentionally NOT eating carbs or not enough CARBS
Eating meals that don’t count as meals
Skipping meals.
A combination of everything else I mentioned.
I work with clients on how to optimize how they eat in the day time so that they can reduce the chance of late night snacking at night.
With that means
MORE control at night
MORE CONTROL with blood sugar
MORE CONTROL WITH weight
Accepting 1:1 clients!

01/19/2024

Fasting is a tool to eat less.
There is no magic behind it vs eating less in every meal.
If you can stick to it, great but my personal experience working with hundreds of clients (weight loss, prediabetes, diabetes) is that very few stick to it long term.
What's your experience with intermittent fasting? Comment down below!

01/17/2024

Hey Everyone!

If you live around Suisun City, we will be hosting a wellness invite to busy entrepreneurs and individuals that are looking to optimize their health. This event is totally free and is a way to give back to the community to get better at building good habits and optimize your health. I will talking about:
How to eat more healthy without breaking the budget
Feeling tired? Tips on how have more energy ALL day
Most common challenges facing busy individuals and tips on how to work around them

Message me and I’ll send you a link to sign up!!

Address: 615 Marina Center Drive Suisun City, CA 94585
5:30-7:30 PM

https://form.jotform.com/240090428247150

01/17/2024

I often tell my clients that hunger could be a possibility when changing the way they eat and eating less so that their HgA1c can get lower.
One of the things that I hear from my weight loss clients, prediabetes and clients with diabetes is how to control hunger.
The guidelines I put is a catch all. There is no “one size fits all” solution for an individual, try 1-2 at a time and see what works best!