Q. Many people choose Subway sandwiches when dieting. From the perspective of Traditional Korean Medicine, what are the best steps to manage this type of diet effectively?

Many office workers in their 30s to 50s find that their digestive capacity is not what it used to be. In Traditional Korean Medicine (TKM), this is often referred to as 'Bi-heo' (Spleen Qi Deficiency). When the Spleen function is weak, the body fails to burn off even low-calorie foods, turning them into fat instead. To awaken your metabolism, follow these four stages. First, reduce 'carbohydrate toxins.' Choose high-fiber options like Wheat bread and ask to have the bread scooped out. Flour is 'cold and damp' by nature, making it easy for 'Dameum' (metabolic waste) to accumulate in the body. Reducing the carb ratio alone will make your body feel significantly lighter. Second, pay attention to the temperature of your stomach. While raw vegetables are rich in vitamins, their cold nature can drain digestive energy. Try to ensure your protein toppings are warmed and pair your meal with lukewarm water rather than cold beverages to maintain the warmth of the 'Jung-cho' (Middle Burner/digestive center). A warm abdomen is essential for smooth 'Gi-hyeol' (Qi and Blood) circulation. Third, control sauces and sodium to prevent 'Eo-hyeol' (Blood Stasis). Stimulating sauces may taste good, but they cause the body to swell and make the blood 'cloudy.' Sticking to olive oil, salt, and pepper helps reduce edema caused by circulatory stagnation. Finally, establish a routine to prevent 'Sik-jeok' (Food Stagnation). Instead of sitting immediately after your meal, a light 10-minute walk is highly recommended. In TKM, 'how you digest' is just as important as 'what you eat.' If your body continues to feel heavy and swollen despite these efforts, it may be a sign of a blocked circulatory system rather than a lack of willpower, in which case professional consultation is advised.