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Peptides: Radical Medicine or Dangerous Hype?

If you’ve spent any time on social media recently, you’ve likely noticed a surge of enthusiasm around peptides, with influencers injecting these compound “stacks” with the casualness of taking a daily multivitamin. Promised benefits range from rapid joint and gut healing to supercharged fat loss, wrinkle reduction, and deeper sleep.

And most of us know someone using a peptide, whether by prescription or for general wellness. In fact, D2D’s founder, Lucy Stitzer, recently strained her knee and when multiple therapies didn’t take, her doctor prescribed BPC-157 peptide injections. After four days, Lucy starting running again.

Anecdotes aside, our mission at Dirt to Dinner is clear: we believe in cutting through marketing hype by looking at health through peer-reviewed, science-based findings.

So, here’s what we’re covering:

  • What are peptides? And how are they made?
  • Which peptides are safe…if any?
  • Can our daily dietary habits deliver similar health benefits?

What is a Peptide?

Most of us are familiar with proteins, which are long, complex chains of hundreds or thousands of amino acids. Peptides are simply shorter chains of amino acids, typically linking anywhere from 2 to 50 amino acids together with peptide bonds.

Because of their smaller size, peptides act as specialized cellular signaling molecules, sending microscopic text messages to inform specific cells how to behave. These messages are tailored to what our body needs at a given moment, like releasing more insulin to process blood sugar, building collagen in a damaged area of the skin, and initiating tissue repair in a strained muscle.

Peptides are not a new discovery. Human bodies naturally produce thousands of distinct peptides to regulate nearly every biological process, from glucagon for energy levels to glutathione for oxidative stress.

In medicine, therapeutic peptides have a long and distinguished history. The milestone occurred in 1922 with the isolation of insulin, a 51-amino-acid peptide that revolutionized diabetes treatment.

Over the past century, pharmaceutical scientists have synthesized dozens of FDA-approved peptide medications, including oxytocin (reproductive functioning), teriparatide (osteoporosis), and most recently, GLP-1 and GIP receptor agonists for diabetes and weight management.

The Hype around Peptides

If peptides have been used in medicine for a century, why the sudden explosion in consumer interest?

Historically, peptide administration required a prescription and was reserved for specific medical diagnoses. However, over the past few years, wellness clinics, medical spas, and online forums have brought unapproved peptides directly to consumers.

Longevity-oriented social media channels and podcasts, like The Huberman Lab, The Peter Attia Drive, and The Tim Ferriss Show, have amplified specific peptides and combinations, often referred to as “stacks” or “protocols”, and many of us have grown curious. (Competitive athletes, beware: many of these peptides are prohibited under current World Anti-Doping Agency rules.)

Here are the most common ones:

  • The “Wolverine Stack” (BPC-157 + TB-500): marketed to athletes, runners, and lifters for rapid tendon, ligament, and gut repair.
  • The “Glow Protocol” (GHK-Cu): praised by beauty influencers for firming skin, reducing hyperpigmentation, and stimulating hair growth.
  • Growth Hormone Secretagogues (CJC-1295, Ipamorelin, Sermorelin): stimulates the pituitary gland to release natural pulses of growth hormone for lean muscle growth, fat loss, and restorative sleep.
  • GLP-1 and GIP Receptor Agonists: unlike the FDA-approved indications prescribed for specific metabolic conditions, off-label uses of semaglutide and tirzepatide in wellness communities use so-called “microdosing” strategies beyond established indications
  • MOTS-C: popular for breaking weight loss plateaus, improving insulin sensitivity, and boosting mitochondrial energy production
  • Epitalon & Pinealon: theoretically extends cellular replicative lifespan and resetting circadian rhythms
  • Melanotan II: dubbed the “Barbie drug” for inducing dark, cosmetic tans with minimal UV exposure, while suppressing appetite and increasing libido
  • Tesamorelin: though FDA approved to treat HIV-associated visceral fat, the trending off-label version is used in anti-aging circles for its highly specific ability to target and burn stubborn visceral belly fat

While these claims sound enticing, navigating the marketplace requires understanding how these compounds are manufactured, sold, and regulated.

How Are Peptides Created & Distributed?

Synthetic peptides are primarily created through a chemical manufacturing process known as Solid-Phase Peptide Synthesis. Scientists link specific amino acids together in exact sequential order to match or modify natural biological signals.

Because these are delicate chains, manufacturing high-purity peptides requires specialized facilities with strict cleanroom environments, sterile processing, and advanced purification techniques like High-Performance Liquid Chromatography.

The consumer supply chain in the U.S. currently splits into three distinct avenues:

  • FDA-Approved Pharmaceuticals: Produced by regulated pharmaceutical manufacturers following strict Current Good Manufacturing Practice (cGMP) standards, available solely by prescription through licensed pharmacies.
  • Compounding Pharmacies: These state-licensed facilities prepare customized medications prescribed by doctors. Though ingredients are sourced from FDA-registered facilities, the drugs dispensed are not FDA approved, due to their customized composition.
  • The “Research Chemical” Gray Market: Unregulated online vendors selling synthetic powders or liquid vials imported from overseas chemical suppliers. To bypass federal drug laws, these websites label their products with disclaimers such as “For Research Chemical/Laboratory Use Only” and “Not for Human Consumption.” Despite these labels, many consumers buy and inject them at home without medical supervision or purity verification.

FDA Oversight & Safety Concerns

A common misconception among consumers is that if a wellness clinic or online vendor sells a peptide, it must be safe or government approved. In reality, the U.S. Food and Drug Administration (FDA) regulates any peptide intended to treat, cure, or modify bodily functions as a prescription drug.

To protect public safety, the FDA maintains strict oversight regarding what bulk substances compounding pharmacies are legally permitted to prepare. Currently, it is not permissible for U.S. compounding pharmacies to produce several popular wellness peptides for human administration, like BPC-157, CJC-1295, and TB-500. (Note: as of publication, several prohibited peptides will be reviewed for compounding by the FDA in 2027.) 

Even if the FDA greenlights a wellness injectable for compounding (like semaglutide, tirzepatide and sermorelin), it’s still not the same as full FDA approval, which requires years of rigorous clinical trials.

But how are some people getting their hands on these non-permissible peptides? Most come from overseas: non-U.S. compounding pharmacies often fill the demand gap by directly working with and shipping to U.S. physicians.

But demand is also being met by questionable practices. In fact, in response to the demand for these wellness peptides, the FDA has issued dozens of warning letters to telehealth companies and vendors making unapproved health claims or marketing research-grade injectables for human use.

These warning letters and compounding restrictions are in place for good reason: the FDA cited significant safety concerns, including risks of immunogenicity – the potential for the immune system to form antibodies against synthetic peptides or the body’s own natural proteins).

Other noted issues include unknown chemical impurities, lack of standardized dosing, bacterial endotoxins, aggregation, errors in peptide composition, and potential cardiotoxicity or tumor promotion.

What Does the Peer-Reviewed Science Show?

When assessing peptide research, it helps to distinguish between two completely different categories of evidence: FDA-approved clinical medications and experimental wellness peptides.

The Gold Standard: FDA-Approved Peptides

FDA-approved peptides distributed directly from the pharmaceutical company, like GLP-1s, and insulin, are supported by large-scale, double-blind human clinical trials with over 10,000+ patients. They are also approved with an intended use; for instance, GLP-1s are approved for diabetes and weight loss management, but not for long-term cognitive benefits.

And because of the extensive Phase III clinical trials, the peptides’ mechanisms, side effect profiles, long-term safety, and dosages are thoroughly documented in peer-reviewed medical literature.

Preclinical Promise vs. Human Proof: Experimental Peptides

In contrast, popular wellness peptides, like BPC-157, TB-500, CJC-1295, are supported primarily by preclinical animal studies, cell dishes, and anecdotal reports.

A comprehensive review of 565 studies published by researchers at UCLA Health examined several popular unapproved consumer peptides (BPC-157, TB-500, CJC-1295, ipamorelin, and GHK-Cu). The findings were eye-opening:

  • Over two-thirds (68%) of all published studies were conducted exclusively in animals or cell culture dishes.
  • The sparse human research that did exist was generally small-scale, short-term, or of low methodological quality.

Furthermore, in a report released by the Hospital for Special Surgery, a systematic review confirms that 35 out of 36 published BPC-157 studies are in animal or cell models, validating that human clinical proof is still severely limited.

In medical science, what speeds up cell growth or tendon repair in a laboratory petri dish or a lab rat does not automatically make it safe for human injections.

The Solution? Eat to Support These Biological Pathways

The good news? You don’t need to navigate regulatory gray markets or injectable compounds to support cellular repair, tissue recovery, and metabolic health.

Your body is already an expert at manufacturing its own signaling peptides—and the raw materials to support these biological pathways come directly from a nutrient-dense, whole-food diet.

Here is how strategic, everyday food choices can naturally stimulate the key biological pathways targeted by trendy peptides:

Reducing Inflammation & Supporting Tissue Repair

BPC-157 is sought after for its potential to calm systemic inflammation and speed tissue healing. You can activate similar anti-inflammatory signaling cascades through food:

  • Wild Fatty Fish (Omega-3 Fatty Acids): Cold-water fish, like salmon, sardines, and mackerel provide EPA and DHA. Your body converts these essential fats into signaling molecules that instruct the immune system to turn off inflammatory pathways and begin tissue repair.
  • Curcumin & Tart Cherry Anthocyanins: Concentrated polyphenols found in turmeric and tart cherries inhibit inflammatory enzymes, helping to ease post-workout joint and muscle soreness.
  • Bone Broth & Gelatin: Rich in glycine, proline, and hydroxyproline, these provide building blocks your body uses for tissue maintenance in the gut.

Fueling Collagen & Skin Elasticity

GHK-Cu works by binding copper to stimulate collagen and elastin production in the skin.

  • Copper-Rich Foods: Mushrooms, pumpkin seeds, sesame seeds, dark chocolate, and shellfish supply the essential mineral copper needed for lysyl oxidase—an enzyme that cross-links collagen fibers.
  • Vitamin C & Citrus: Vitamin C is an essential cofactor for collagen synthesis. Pairing copper-rich foods with bell peppers, citrus, or strawberries naturally drives collagen production from within.
  • Dietary Bioactive Collagen Peptides: Unlike unproven injectables, oral hydrolyzed collagen peptides are supported by multiple human clinical trials showing improvements in skin hydration and joint comfort.

Promoting Natural Growth Hormone Signals

Growth hormone secretagogues, like CJC-1295 & ipamorelin, prompt the pituitary gland to release endogenous growth hormone. You can support this pulse naturally:

  • Dietary Amino Acids (Arginine, Glutamine, Lysine): Lean poultry, eggs, dairy, fish, and legumes supply key amino acids that can naturally trigger pituitary hormone secretion.
  • Prioritizing Deep Sleep: Up to 70% of your body’s daily growth hormone is released in natural pulses during deep, non-REM slow-wave sleep.
  • Strategic Fasting Windows: Intermittent fasting, coupled with spacing meals 3 to 4 hours apart,naturally optimizes growth hormone secretion without disrupting baseline endocrine balance.

Activating Natural Satiety Signals

Prescription GLP-1 medications mimic gut hormones that slow digestion and signal fullness to the brain. Your gut cells produce endogenous GLP-1 naturally in response to specific nutrients:

  • Soluble Fiber & Resistant Starch: Oats, barley, lentils, beans, chia seeds, and cooked-and-cooled potatoes are fermented by beneficial gut bacteria into short-chain fatty acids that bind to the lower intestine, directly triggering the release of natural GLP-1 satiety hormones.
  • Protein & Healthy Fat Pre-loading: Consuming protein (like eggs or Greek yogurt) or healthy fats (like avocado or almonds) 15 to 20 minutes before a meal slows gastric emptying and stimulates natural GLP-1 release, helping curb overeating and stabilizing blood sugar spikes.
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Your Gut Wants a Menu…Not Just Superfoods

Think about what you ate for breakfast this morning.

Maybe it was Greek yogurt topped with berries and granola. Maybe eggs and coffee. Perhaps it was oatmeal, a piece of toast or a pastry grabbed on the way to work. To us, breakfast is simply breakfast. But to the trillions of microorganisms living throughout our digestive tract, the foods we eat provide very different kinds of fuel.

Scientists have known for years that diet can change the gut microbiome. What is becoming clearer is how specific foods create those changes and why they matter to our health. Recent studies examining coffee, fermented foods, dietary fiber and broader dietary interventions offer a useful way to understand the mechanisms.

Together, the studies point toward a simple idea: Food does not influence the gut microbiome through one single pathway. Different foods change the microbial environment in different ways.

Here are a few helpful examples to understand how our diet alters our gut…

1. Coffee Feeds Specific Gut Bacteria

Coffee provides one of the clearest examples of a food acting almost like a targeted fertilizer for certain microbes.

The 2024 Nature Microbiology study analyzed more than 50,000 microbiome samples and found an unusually strong and consistent relationship between drinking coffee and one particular type of gut bacterium. Researchers then tested the relationship in the laboratory. When they exposed the bacteria to coffee, the bacteria grew. Interestingly, decaffeinated coffee produced a similar effect, suggesting that caffeine itself was not responsible.

How does it work?

Coffee contains many bioactive plant compounds, including polyphenols, chlorogenic acids and compounds created during roasting. Our bodies do not completely absorb all of these compounds in the stomach or small intestine. Some continue into the colon.

Once they arrive there, bacteria that have the right enzymes can break down and use those coffee compounds. Think of it as a specialized food source. If one group of bacteria is especially good at using what coffee provides, those bacteria gain a competitive advantage and can become more abundant.

Why do we care?

Coffee consumption has repeatedly been associated with health benefits. It is almost a miracle drink.  Caffeine has anticancer properties, is an anti-inflammatory, provides gut health, neurodegenerative disease protection, type 2 diabetes and cardiovascular disease prevention.

The discovery that coffee consistently feeds particular gut bacteria gives scientists a new way to investigate how coffee’s plant compounds are transformed once they enter the body and whether the metabolites created during that process influence human metabolism.

That does not mean a single bacterium is responsible for coffee’s health effects. Instead, it tells us something broader and potentially more important: Foods we have consumed for centuries may influence our health partly by feeding particular members of our gut microbiome. Your morning coffee may be feeding more than you know.

2. Fermented Foods Introduce Microbes

Yogurt, kefir, kimchi, sauerkraut and other fermented foods work differently.

Rather than simply feeding bacteria that already live in the intestine, fermented foods can bring microorganisms directly into the digestive system.

They also contain compounds produced by those microbes during fermentation. That creates a very different type of interaction. A randomized study published in Cell compared people eating a diet high in fermented foods with people eating a diet high in fiber.

The fermented-food group experienced two particularly interesting changes: Their microbiomes became more diverse, and several markers of inflammation decreased.

How does it work?

During fermentation, microorganisms transform components of the original food. In yogurt, for example, bacteria convert sugars in milk into acids and other compounds. Similar transformations occur when cabbage becomes sauerkraut or kimchi and when milk becomes kefir.

When we eat these foods, we may consume both the microorganisms associated with fermentation and the chemical compounds they produced. Many of those microorganisms do not permanently move into our intestines. They may simply pass through. But even temporary visitors can interact with microbes already living there. They can also change the chemical environment of the gut and produce compounds that interact with intestinal and immune cells.

Why do we care?

Microbial diversity is often considered one indicator of a more resilient gut ecosystem. And the reduction in inflammatory markers seen in the Cell study is particularly interesting because chronic inflammation is associated with numerous metabolic and cardiovascular diseases. This suggests fermented foods may influence health in a fundamentally different way from coffee.

Unlike coffee, fermented foods can introduce new microbes and fermentation products that temporarily change the environment in which the entire microbial community lives. There are still important limitations. Not every fermented food contains live microbes when we eat it. Some products are heated or processed after fermentation, eliminating living cultures. And simply consuming enormous quantities of probiotics does not automatically create a healthier microbiome.

But the study provides an important clue: regularly eating fermented foods may help create an intestinal environment that supports a more diverse microbial community while also influencing inflammatory activity elsewhere in the body.

3. Beans & Veggies Feed Your Colon

Fiber works differently than coffee and or fermented foods by providing fuel for entire communities of microorganisms already living in the colon.

Humans cannot completely digest many of the complex carbohydrates found in beans, lentils, vegetables, fruits and whole grains. That may sound like a nutritional disadvantage. For our gut bacteria, it is exactly the opposite.

How does it work?

When these complex carbohydrates escape digestion in the small intestine, they continue into the colon. There, different groups of gut bacteria work together to break them down through fermentation.

Different bacteria are equipped to use different kinds of fiber. That is one reason eating a variety of plants may be important. The fibers found in oats are not identical to those in lentils. Lentils differ from apples. Apples differ from asparagus, nuts or beans.

As microbes ferment these carbohydrates, they produce substances known as short-chain fatty acids. One of the most important is butyrate.

Why do we care?

These compounds are not simply microbial waste products. They perform important jobs in our bodies. Butyrate is a primary source of energy for the cells lining the colon and helps maintain the intestinal barrier separating the contents of the gut from the rest of the body.

Other short-chain fatty acids participate in immune signaling and metabolic regulation. Researchers are also studying their connections with blood-sugar control. That brings us to the 2025 Nature Communications study involving more than 800 people with prediabetes. Participants received a dietary-fiber intervention for six months. Across the entire group, researchers did not find a significant improvement in the study’s primary glucose-control measure.

But when they looked at participants individually, an important pattern emerged. Some people responded much better to fiber than others. Those differences were associated partly with participants’ metabolic characteristics and the makeup of their gut microbiomes before the intervention began.

In other words: Fiber matters, but the microbes available to ferment that fiber may matter too.

The Same Food Affects Us Differently

This may be one of the most important developments in microbiome research. For decades, nutrition recommendations have understandably focused on averages. Eat more vegetables. Eat more fiber. Choose whole grains. Those recommendations remain supported by a large body of evidence.

But microbiome research is beginning to explain why two people can follow the same recommendation and experience somewhat different metabolic responses. Imagine two people both decide to add lentils to their diets. One person’s gut may contain a large community of microbes capable of efficiently fermenting the particular carbohydrates in lentils. Another person’s microbial community may be different.

The food is identical. The microbial processing is not. Researchers call the larger effort to understand these differences precision nutrition. The goal is not necessarily to replace broad healthy-eating advice, but eventually to make it more specific.

Instead of simply stating “Eat more fiber”, scientists may ask, “Which kinds of fiber are most useful for this particular person?”

We are not there yet. But studies like the Nature Communications trial show why researchers believe the microbiome could someday help answer that question.

Making Gut Bacteria Work for Us

There is another common theme connecting these studies. Early conversations about the microbiome often focused on identifying “good bacteria” and “bad bacteria.”

Scientists increasingly view that approach as too simplistic. What may matter just as much is what the microbial community is capable of doing. Can it break down complex carbohydrates? Can it transform compounds found in coffee and other plants? Can it produce short-chain fatty acids? How does it interact with the immune system? Can changes in diet restore or strengthen some of those functions?

A large 2025 study published in Nature examined diet, the microbiome and markers of cardiometabolic health in more than 34,000 people. The researchers found microbial patterns associated with both dietary habits and health characteristics. They also examined how those patterns changed during dietary interventions.

The results reinforced an important concept: Changing what people eat can change both which microbes are present and what those microbial communities are capable of doing. That functional change may ultimately be more meaningful than simply increasing or decreasing one type of bacterium. Our microbes operate as an ecosystem. They consume different nutrients, exchange compounds with one another and produce metabolites that can interact with human cells.

And food provides much of the raw material.

Why Variety Matters

These mechanisms also explain why dietary diversity repeatedly appears in conversations about gut health. Eating a variety of foods does more than increase the number of nutrients on our plates. It gives the microbiome a wider variety of materials to work with.

Coffee provides one collection of plant compounds. Oats provide another. Beans offer complex carbohydrates. Berries contribute fibers and polyphenols. Yogurt can introduce fermentation-associated microorganisms and compounds. Nuts, seeds, vegetables, whole grains and fruits each add something different. No single food can provide all of it.

Stop asking which food is best. Ask how many different kinds you’re handing over each week. No single food covers it.

What Should We Feed Our Gut?

For all of the complexity of microbiome research, the practical advice remains reassuringly simple. You do not need to memorize bacterial names or understand microbial metabolism to eat in a way that supports your gut.

Eat a variety of vegetables. Eat fruit. Include beans, lentils and other legumes. Choose whole grains. Add nuts and seeds. Include fermented foods such as yogurt, kefir, kimchi or traditionally fermented vegetables. And remember that foods such as coffee, tea, berries, herbs and other plants contribute more than just fiber. Their plant compounds also interact with the microbiome.

Perhaps most importantly, focus on dietary patterns rather than individual foods. A pastry is not going to destroy your microbiome. Birthday cake can still be birthday cake. But a diet in which those foods consistently replace beans, vegetables, fruits, whole grains, nuts and other fiber-rich foods provides the microbiome with a very different set of resources.

The microbiome is an ecosystem. And ecosystems generally benefit from variety.

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Do Our Bodies Digest European Wheat Differently?

Anyone who has walked around Rome all day, eaten a bowl of pasta at 9 p.m., and still felt lighter than they do after a rushed lunch back home can understand the confusion. So what gives? Is European wheat different? Is American flour the problem? Is gluten the culprit?

The answer is more interesting than that. This is not a story about good versus bad. The better explanation comes down to four things: formulation, portion size, frequency, and activity. In other wordsit may be the composition of the food, how much of it we eat, how often we eat it, and what we do before and after.

Formulation: Wheat is only the starting point

First, we must understand that wheat is not one uniform crop. The U.S. grows several major classes of wheat, including hard red winter, hard red spring, soft red winter, white wheat, and durum.

Each has different protein levels, gluten strength, milling qualities, and best uses. Hard wheats are often used for breads, rolls, pizza crusts, and foods that need structure. Softer wheats are better suited to cakes, cookies, pastries, crackers, and tender baked goods. Durum is the classic pasta wheat.

That means a chewy New York bagel, a boxed cracker, a soft sandwich bread, a Southern biscuit, a croissant, and a bowl of pasta are not really “the same wheat food.” They may start with wheat, but they become very different foods.

Gluten also is not inherently a flaw. Gluten forms when wheat proteins, mainly glutenin and gliadin, interact with water and mixing. Stronger gluten networks help bread rise, trap gas, and hold shape. Lower-protein flours create softer, more tender textures.

Some U.S. wheat is higher in protein than many European-style flours. This is a functional trait, as strong wheat helps make excellent bread, pizza dough, bagels, and baked goods.

A long-fermented sourdough, a packaged muffin, a fresh baguette, a frozen pizza crust, and a bowl of durum wheat pasta will not feel the same in the body because they are not built the same way.

For people with celiac disease, gluten must be avoided. Celiac disease is an autoimmune disorder, and even small amounts of gluten can damage the small intestine. Those suffering from a wheat allergy must also avoid all wheat products (and then explain how this allergy is different from celiac’s)

But for people who do not have celiac disease or a wheat allergy, the science is more complicated.

A 2018 randomized, double-blind, placebo-controlled crossover study published in Gastroenterology looked at people with self-reported non-celiac gluten sensitivity. Researchers compared gluten, fructans, and placebo. Fructans are fermentable carbohydrates found in wheat, as well as foods like onions, garlic, and some fruits and vegetables.

The finding was striking: fructans, rather than gluten, induced more symptoms in the participants.

That does not mean gluten never causes symptoms. Alessio Fasano, M.D., a leading celiac disease researcher, has said that “reactions to gluten fall along a spectrum,” from wheat allergy to celiac disease to gluten sensitivity. But it does suggest that some people who say, “I can’t tolerate gluten,” may actually be reacting to FODMAPs, especially fructans.

FODMAPs are short-chain carbohydrates that can be poorly absorbed in the small intestine and fermented by gut bacteria. For some people, especially those with irritable bowel syndrome, that fermentation can cause gas, bloating, pain, and changes in bowel habits. That is where formulation matters. How the wheat is processed can change how it behaves.

Time is an ingredient

Bread may be the best example of how food processing changes food structure. Some traditional European-style breads use longer fermentation.

When dough ferments, yeast and bacteria begin breaking down carbohydrates and modifying the dough. In sourdough, lactic acid bacteria can help reduce some FODMAPs, including fructans, depending on the starter culture, flour, fermentation time, and process. In plain English: slow bread can be chemically different from fast bread.

That does not make fast bread unhealthy. Modern bread production helps make food affordable, consistent, convenient, and widely available. It also helps reduce food waste and improve shelf life. But a long-fermented sourdough, a crusty bakery loaf, and a soft packaged sandwich bread are not the same food experience.

Time changes flavor. Time changes texture. And for some people, time may change tolerance. This may be one reason someone feels better eating a crusty loaf abroad than a soft packaged bread at home.

This is where online conversations often go sideways.

“European bread has three ingredients, but American bread is full of chemicals” makes for a viral TikTok, but it is not the true or full story. Modern bakery ingredients have jobs. Emulsifiers can help ingredients blend and improve texture. Enzymes can help dough perform predictably. Preservatives can reduce mold and food waste. Oils and shortenings contribute tenderness and mouthfeel. Sweeteners affect flavor, browning, moisture, and shelf life.

These ingredients are not automatically harmful. But each company’s formulation can shape how quickly we eat, how full we feel, how much we consume, and how often we come back for more.

Portion: Pasta in Italy is not always pasta in America

Classic dried pasta in Europe and the U.S. is usually made from durum wheat semolina. So if your pasta tastes different in Italy than it does in your kitchen, perhaps the difference may be the way pasta is eaten.

In Italy, pasta is often served as a smaller course, cooked al dente, paired with a simpler sauce, and eaten slowly as part of a meal.

Compare that experience to your baseline, where perhaps your pasta is served in a giant bowl, covered in heavy sauce, paired with garlic bread, and eaten quickly on the couch.

That does not make pasta bad. It means the amount and context changed.

A small bowl of spaghetti with tomato sauce, vegetables, olive oil, and a walk afterward is not the same experience as an oversized bowl of fettuccine Alfredo eaten late, quickly, and without much movement.

The same is true for pastries. A croissant in Paris may be one pastry with coffee after a morning walk. A packaged muffin in the U.S. may be the size of a small cake, eaten in the car, with a sweetened coffee, between errands. Both contain wheat. But the portion, pace, and total meal are different. Sometimes the difference between “I feel fine” and “I feel awful” is not the ingredient. It is the amount.

Frequency: Vacation eating is not everyday eating

There is another piece we often ignore: frequency. On vacation, you may eat a pastry every morning for a week and feel fine. But the rest of the pattern may be different. You may be eating fewer snacks, fewer packaged foods, more sit-down meals, and less late-night pantry grazing.

At home, wheat often shows up all day long: toast at breakfast, crackers at snack, sandwich at lunch, pretzels in the afternoon, pasta at dinner, cookies after the kids go to bed. The cumulative pattern we follow most days matters.

This is where the ultra-processed food conversation becomes relevant. Many Americans eat wheat primarily through packaged breads, crackers, cookies, muffins, breakfast bars, frozen pizzas, sweetened cereals, pastries, snack foods, and fast-food buns. These foods can be delicious and convenient. They can also be easy to overeat because they are often soft, energy-dense, low in fiber, and designed for consistency and craveability.

In a 2019 randomized controlled trial from the National Institutes of Health, adults eating an ultra-processed diet consumed about 500 more calories per day than when they ate an unprocessed diet, even though the meals were matched for presented calories, sugar, fat, fiber, and macronutrients. That study was not about wheat specifically. But it is highly relevant to this conversation because it shows that how we consume things matters.

A slice of fermented sourdough bread with eggs and fruit is different from a frosted toaster pastry eaten in the car. A bowl of pasta with vegetables and protein is different from a day of refined wheat snacks layered on top of each other. The problem may not be that you ate wheat. It may be that wheat showed up ten different times, mostly in ultra-processed forms.

Activity: The ‘Walking Effect’

Now for the least glamorous, most obvious explanation: being in Europe often comes with a different lifestyle. On vacation, you may walk 12,000 to 20,000 steps a day without trying. You feel less rushed, less stressed, and more connected to the experience of eating.

That experience matters.

Digestion is not just chemistry. It is also nervous system state, movement, meal timing, sleep, stress, and pace. A bowl of pasta after a long walk through Florence is absorbed differently than a bowl of pasta eaten after a sedentary, stressful workday. The “European wheat effect” may partly be the “I walked all day, ate real meals, and was not stress-snacking at my desk” effect. Your body responds to the whole experience.

What about fortification?

One claim worth shutting down is the idea that American flour feels different because it is enriched or fortified.

In the U.S., enriched cereal grain products have been fortified with folic acid since the late 1990s to help prevent newborns from suffering from neural tube defects, which lead to serious birth defects of the brain and spine. The CDC estimates that national folic acid fortification helps more than 1,300 babies each year be born without a neural tube defect.

So no, enrichment is not a good explanation for why someone feels bloated after a muffin. Fortification is a public health tool that helps close nutrient gaps. It should not be lumped into vague claims that American flour is “processed” or “bad.”

What about food policy?

The U.S. and Europe do regulate food ingredients differently. Some ingredients may be restricted, reformulated, labeled differently, or used less often in one market than another.

But different does not automatically mean safer or more dangerous. Your body responds to the whole food: the flour, fermentation, fat, sugar, fiber, serving size, meal composition, and your own gut sensitivity. The regulatory comparison is worth understanding. But it is not the most useful explanation for why you felt great after a bowl of pasta in Rome and uncomfortable after a packaged muffin at home.

If wheat foods make you feel different in the U.S. than they do in Europe, consider this:

You are eating a different food, in a different amount, at a different frequency, in a different lifestyle context.

That is actually good news. It means the answer is not necessarily to eliminate wheat. It is to get more specific.

Try long-fermented breads. Pay attention to portion size. Pair pasta with protein, vegetables, and fiber. Notice whether symptoms happen after bread itself or after large, sweet, rich, ultra-processed wheat foods. Think about how often wheat-based snacks appear in your day. And do not underestimate the power of a walk after dinner.

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How Hunger Affects a Growing Brain

At 10:07 on a Tuesday morning, a student stares at a math problem she understood the night before. She reads the instructions. Then she reads them again. Her attention wanders. Her head hurts. She is tired, impatient, and increasingly frustrated. Is she unprepared? Unmotivated? Distracted by something that happened at home?

Perhaps. But there is another possibility worth considering: her brain may be trying to work without all the materials it needs.

Learning happens in the classroom, but many of its raw materials arrive earlier—on the breakfast plate, in the lunchbox, and at the dinner table. The developing brain requires energy, protein, fats, vitamins, minerals, oxygen, sleep, stimulation, and emotional security.

When nutrition repeatedly falls short, the effects may appear not only on a growth chart but also in attention, memory, mood, behavior, and academic performance.

That does not mean a single missed breakfast causes a failed test, or that one “superfood” can raise a child’s IQ. It means that the growing brain is a living organ under construction—and construction requires the right supplies.

What Malnutrition Looks Like

The word malnutrition often brings to mind a visibly underweight and impoverished child who does not have enough to eat. That is one form of malnutrition, but it is not the only one.

The World Health Organization defines malnutrition as deficiencies, excesses, or imbalances in a person’s intake of energy or nutrients. A child can receive too few calories, too little protein, or too few vitamins and minerals. A child can also consume plenty of calories while eating a diet that provides inadequate amounts of iron, iodine, vitamin B12, zinc, essential fatty acids, and other nutrients.

Imagine that a construction crew receives 10,000 bricks but no wiring, glass, cement, pipes, or lumber. The delivery may be enormous by weight, but the crew still cannot build a functioning school. Calories provide energy. Nutrients help construct and operate the machinery that uses it.

This is sometimes called hidden hunger: a shortage of essential vitamins or minerals that may not be obvious from appearance alone. It can occur in children who are underweight, at an expected weight, or overweight.

Globally, the problem is enormous. In its 2024 Child Food Poverty report, UNICEF estimated that 181 million children under age five, approximately one in four, were living in severe child food poverty, meaning they regularly consumed foods from no more than two of eight defined food groups.

In the United States alone 1 in 5 children don’t have enough to eat. Many of these do not have access to ANY food over the weekend as their main meals come from school.

These children are at increased risk of malnutrition and threats to healthy growth and development. Importantly, UNICEF found that 54% of these children lived outside the two poorest household wealth groups. Income matters enormously, but it is not the only factor affecting diet quality.

UNICEF estimates that about one in four children under age five live in severe child food poverty.

– UNICEF, 2024

A Young Brain Under Construction

A young brain is both a race car and the factory assembling the race car. It must pay attention, solve problems, regulate emotions, and store memories today, even as it continues building the systems it will use tomorrow.

Throughout childhood and adolescence, the brain forms and refines neural connections. Frequently used pathways are strengthened, while others are pruned. Myelination also continues: nerve fibers become wrapped in a fatty insulating layer that allows signals to travel more efficiently.

The systems responsible for planning, judgment, impulse control, working memory, and emotional regulation continue developing throughout adolescence. The WHO defines adolescence as ages 10 through 19 and describes it as a period of rapid physical, cognitive, and psychosocial development.

Early childhood is an especially sensitive period, but nutrition remains important during the school years. Growth spurts increase nutrient needs. Menstruation increases iron losses. Athletic activity raises energy demands. Meanwhile, adolescents gain more control over what they eat and may begin skipping meals, dieting, eliminating food groups, or relying heavily on convenience foods.

A young person’s brain therefore has two nutritional jobs: funding today’s mental work while investing in tomorrow’s neurological infrastructure.

Food Supplies More Than Fuel

It is tempting to talk about “brain food” as though the brain runs on blueberries or salmon in the same way a car runs on gasoline.

The biology is more complicated.

Food helps the brain build cells and tissues, wire neural connections, send chemical signals, generate energy, and protect against cellular stress.

Food supports several overlapping jobs in the developing brain, from building cell membranes to powering neural communication.

The brain’s electrical grid therefore needs more than electricity. It needs wires, insulation, transformers, delivery vehicles, maintenance workers, and a control center. Among the many nutrients involved, iron provides one of the clearest examples of how a nutritional shortage can affect cognition.

Iron: The Brain’s Oxygen-Delivery System

Iron is best known as a component of hemoglobin, the protein in red blood cells that carries oxygen. It also participates in energy metabolism, myelination, and neurotransmitter function. Without adequate iron, the body’s oxygen-delivery fleet cannot operate normally. Even the most sophisticated factory slows when too few delivery trucks arrive.

The WHO estimates that anemia affects approximately 40% of children ages 6 to 59 months worldwide. Anemia has several possible causes and should not be treated as interchangeable with iron deficiency, but iron deficiency is a major contributor globally.

What Does the Research Show?

A 2023 systematic review and meta-analysis by Gutema and colleagues examined randomized controlled trials of iron supplementation in school-age children.

The researchers found significant improvements in intelligence, attention, concentration, and memory, although they did not find sufficient evidence of improved school achievement. Effects varied among studies and should not be interpreted to mean that iron supplements enhance cognition in every child.

A 2022 review by Samson, Fischer, and Roche similarly concluded that iron plays an important role in brain development and cognitive function. However, results differed according to participants’ ages, baseline iron status, the severity and timing of deficiency, inflammation, treatment duration, and the tests used to assess cognition.

The question is not simply, “Does iron make children smarter?”

The more useful question is, “What happens when a developing child does not have enough iron, and can correcting that shortage restore normal function?”

Iron-rich foods include meat, poultry, seafood, beans, lentils, tofu, and fortified cereals. Vitamin C can help the body absorb the nonheme iron found in plant foods.

Iron supplements, however, should not be treated as academic boosters. Excess iron can be dangerous, and fatigue or difficulty concentrating can have many causes. Possible deficiencies should be evaluated by a qualified health professional.

How Might Poor Nutrition Appear in the Classroom?

A nutrient deficiency rarely enters the classroom wearing a name tag.

A struggling student does not announce, “My iron stores are low,” or “My diet lacks sufficient variety.” Instead, the difficulty may sound like: “I’m tired.” “I can’t think.” “I forgot.” “This is too hard.” “I don’t care.”

Hunger, fatigue, anemia, and insufficient energy intake can make sustained concentration more difficult. Learning also requires information to be noticed, encoded, consolidated, stored, and later retrieved. Nutrients do not perform these tasks themselves, but they support the cells, signaling systems, and energy metabolism that make them possible.

Executive functions—planning, inhibition, working memory, mental flexibility, and task switching—help students begin assignments, resist distractions, follow multi-step instructions, and change strategies when something is not working. Hunger and fatigue may also contribute to irritability and difficulty regulating emotions.

A 2022 systematic review published in BMJ Global Health examined 30 studies of childhood malnutrition. The authors found strong evidence that malnutrition impairs neurodevelopment and academic achievement. Eight of 11 studies reported an association with impaired cognition, while five of seven identified differences in behavioral assessments. Evidence surrounding mental-health outcomes was more limited and inconsistent.

These findings do not mean that nutritional status alone determines how a child behaves or performs in school. Attention difficulties, forgetfulness, fatigue, and irritability have many possible causes and should never be used to diagnose a nutritional deficiency.

One Missed Lunch Is Not Chronic Malnutrition

A single missed meal can cause hunger, discomfort, irritability, or temporary difficulty concentrating. That is different from a prolonged shortage of energy or nutrients. Forgetting to charge a laptop one evening is inconvenient. Operating it for months with a damaged battery, missing components, and faulty wiring is a much larger problem.

The duration, severity, timing, and type of nutritional inadequacy all matter. A deficiency during a sensitive period of brain development may have different consequences from a brief shortage later in childhood. Mild inadequacy is also different from severe protein-energy malnutrition. This helps explain why nutrition studies do not all produce identical results—and why researchers must be careful when describing cause and effect.

Nutrition Rarely Acts Alone

Scientists cannot ethically assign children to prolonged malnutrition. Much of the evidence therefore comes from observational research, longitudinal studies, natural experiments, and trials designed to correct deficiencies.

Children experiencing poor nutrition may also face poverty, infection, chronic stress, environmental exposures, poor sleep, reduced access to health care, school absence, or fewer educational resources. Each can affect development independently. Nutrition is one instrument in an orchestra. If the music sounds wrong, researchers must determine whether the problem began with the violin, the conductor, the acoustics—or several factors playing together.

Randomized trials that correct nutrient deficiencies can provide stronger evidence. In a systematic review of 19 randomized trials, Lam and Lawlis found that eight of the ten studies measuring fluid intelligence reported significant improvements following micronutrient interventions. Benefits appeared particularly relevant among children who were iron- or iodine-deficient at baseline, while results for other cognitive outcomes were less consistent.

The message is not that vitamin pills make children smarter. It is that correcting a genuine deficiency may allow the brain and body to function more normally.

Feeding the Brain Without Buying “Brain Food”

A brain-supportive diet does not require powders, specialty bars, or expensive wellness products. It begins with variety and regular access to familiar foods:

Many nutritious foods are ordinary and relatively economical: beans, peanut butter, eggs, canned fish, lentils, frozen vegetables, potatoes, oats, milk, fortified cereal, and iodized salt.

Variety matters because foods operate more like a team than a collection of solo performers. Vitamin C improves the absorption of plant-based iron. Fat helps the body absorb fat-soluble vitamins. Protein-rich foods frequently deliver iron, zinc, vitamin B12, and other nutrients together. The brain does not read nutrition headlines. It responds to the overall pattern delivered over time.

The Lesson Before the Lesson

Nutrition does not determine a child’s intelligence or future. A well-nourished child may still struggle academically, and a child experiencing food insecurity may be deeply capable, creative, and resilient. But resilience should not be confused with invulnerability.

Research shows that inadequate nutrition can make learning harder by affecting systems that support attention, memory, processing, growth, and emotional regulation. Risks are greatest when deficiencies are severe, begin early, persist over time, or occur during sensitive stages of development.

Better nutrition cannot rewrite every chapter of a child’s development. It can, however, provide better material for the chapters the brain is still writing.

We often imagine that learning begins when a teacher starts speaking or a student opens a textbook. Biologically, the lesson begins earlier. It begins with oxygen reaching the brain, insulation forming around a neuron, a chemical signal crossing a synapse, and the nutrients that make each process possible.

Brain food is not a miracle berry, an expensive supplement, or a perfect breakfast. It is the steady, ordinary work of nourishing a brain that is still being built.

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Digging In: Is Pet Food Ultra-Processed?

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Are you standing in the pet food aisle clutching a bag of organic, grain-free kibble, feeling like you’re passing a moral test rather than buying groceries?

Welcome to the guilt-ridden world of modern pet food marketing, where glossy bags scream “no fillers,” “no corn,” and “human-grade” to play on your deepest dietary anxieties. In this eye-opening episode, we dive headfirst into the “species jump”—the psychological phenomenon where we project our own “clean eating” trends onto our four-legged family members.

By the end of this episode, you’ll stop feeding your pet based on human squeamishness and learn how to match the perfect fuel to your unique furry companion.

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Digging In: Protection from Foodborne Illness Outbreaks

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Think your fresh summer salad is the ultimate healthy choice? Think again! In this eye-opening episode, we unpack how microscopic party crashers, like Salmonella and Cyclospora, are turning backyard barbecues and crisp lunches into weeks of gastrointestinal misery across the country.

Before you reach for the bleach or try that viral TikTok vinegar soak, hit play to learn why most internet food-safety hacks can be completely useless against these bugs. Tune in to discover how to easily outsmart this summer bug without sacrificing your nutrition, and learn the crucial testing secrets you need to know to advocate for yourself and your loved ones at the doctor’s office!

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Why Supplements Alone Won’t Fix Our Health

I started thinking differently about nutrition when I was pregnant. For the first time, nutrients felt tangible and consequential. Iron was tied to oxygen delivery and fatigue. Folate suddenly mattered for neural development. Choline, vitamin D, DHA, calcium, iodine, all of it became part of a daily mental checklist. It was the first time I fully understood how precise nutrition can be.

That experience also changed the way my husband and I thought about supplements. Like many adults, we started asking familiar questions: Is our diet supporting energy, longevity, immune health, and brain function? Are supplements a reasonable safety net? And if so, where do they actually fit alongside a healthy diet?

The Lure of Supplements

Those questions now exist inside a much larger wellness culture. Supplements are no longer reserved for obvious deficiencies or specific medical needs. They have become part of a broader optimization movement shaped by wellness influencers, podcasters, physicians on social media, and longevity-focused personalities. Figures like Andrew Huberman, Rhonda Patrick, and Joe Rogan regularly discuss highly detailed supplement routines involving magnesium, creatine, omega-3s, vitamin D, probiotics, NAD precursors, and dozens of other compounds designed to improve performance, cognition, recovery, and long-term health.

What often gets lost in the broader wellness conversation, however, is that even many of these experts frame supplements as additions to an already strong nutritional foundation, not replacements for one. Huberman has repeatedly emphasized that supplements cannot compensate for poor nutrition or lifestyle habits, while Patrick frequently stresses that diet should remain the primary source of nutrients, even when targeted supplementation is appropriate.

The nuance can disappear online. Consumers are exposed to highly optimized supplement “stacks” without always hearing the surrounding context: bloodwork, physician guidance, sleep, exercise, dietary quality, medications, genetics, or whether a true deficiency exists in the first place. The result is that supplementation can start to feel like a shortcut to health optimization rather than what the evidence more consistently supports, which is a complementary strategy layered onto an already nutrient-dense diet.

The appeal is understandable. Supplements feel measurable and controllable. A capsule offers precision. Food can feel inconsistent and messy.

And in a culture where people are juggling work, stress, parenting, aging, fitness goals, and even medications that alter appetite, supplements can seem like the easiest way to “cover the bases.”

But that perception starts to break down when you think about nutrition the way we think about children’s nutrition. With two young kids, I am constantly reminded that their nutritional foundation comes almost entirely from food, from what they actually eat and what their bodies can absorb. Supplements may sometimes play a role, but they are not the foundation. And that raises an uncomfortable question for adults: if food is still the nutritional foundation for growing bodies, why do we so often assume supplements can carry that role for us?

The Persistent Nutrient Gap

Despite decades of dietary guidance, Americans continue to fall short on several key nutrients. Federal nutrition data consistently identify dietary fiber, potassium, calcium, and vitamin D as nutrients of public health concern because they are under-consumed and associated with adverse health outcomes. Iron remains a critical nutrient for women of childbearing age and during pregnancy, when requirements increase significantly. Vitamin D status has also received greater attention in recent COVID years because of its role in immune function, bone health, inflammation, and overall metabolic health.

The scope of the gap is broader than most people realize. Analyses of national intake data show that many Americans consume insufficient levels of magnesium, choline, and vitamins A, C, D, and E. These are not marginal deficiencies. They reflect a pattern of dietary intake that does not consistently meet physiological needs.

Fiber is one of the clearest examples. The recommended intake is approximately 25 to 38 grams per day, yet average intake in the United States hovers around 15 grams. Potassium intake tells a similar story. Recommended levels are in the range of 2,600 to 3,400 milligrams per day depending on age and sex, but most Americans fall well below that threshold. Calcium intake remains inadequate in large segments of the population, particularly among adolescents and older adults. Vitamin D inadequacy persists because dietary sources are limited and sun exposure varies widely.

What is striking is not just the existence of these gaps, but their persistence. We have more nutrition information, more supplements, more wellness content, and more products than ever before, but the core gaps remain stubbornly tied to dietary patterns. Americans are not falling short because they forgot to buy the right bottle. They are falling short because too many daily eating patterns do not consistently include enough beans, lentils, vegetables, fruit, dairy or fortified alternatives, seafood, nuts, seeds, and whole grains.

The GLP-1 Question

This is also where the rise of GLP-1 medications adds a new layer to the conversation. These drugs can be transformative for weight management and metabolic health, but they also reduce appetite and, for some people, the total amount of food consumed. That can be a benefit, but it also raises a nutritional question: when people are eating less, are they eating better?

A smaller appetite does not automatically create a more nutrient-dense diet. If someone is eating significantly less food but still choosing the same low-fiber, low-protein, low-potassium, highly processed pattern, nutrient gaps can become more important, not less. Protein, fiber, calcium, vitamin D, iron, magnesium, and overall micronutrient density deserve particular attention when total intake falls. Supplements may help fill targeted gaps, but they cannot make up for the loss of a balanced dietary pattern, especially if reduced intake leads to inadequate protein, fewer plant foods, and less variety.

This is one reason the supplement conversation needs to be practical rather than ideological.

The goal is not to dismiss supplements. The goal is to ask whether they are being used to support a strong food foundation or to compensate for the absence of one.

The Supplement Paradox

At the same time that nutrient gaps remain, supplement use has become nearly ubiquitous. Data from the Centers for Disease Control and Prevention show that more than half of U.S. adults report using a dietary supplement in a given month. Industry estimates place that number even higher. The U.S. supplement market has grown into a multi-billion-dollar industry, with tens of thousands of products marketed for energy, immunity, longevity, cognitive function, sleep, stress, beauty, gut health, and general wellness.

Supplements are widely used as a form of nutritional insurance. Multivitamins, vitamin D, vitamin C, magnesium, collagen, creatine, probiotics, and omega-3 fatty acids are among the products many consumers recognize immediately. Yet the nutrients most commonly supplemented do not always align with the nutrients most commonly lacking.

Fiber, one of the most significant gaps, is rarely addressed through supplementation in a meaningful way. Potassium, another major shortfall, is difficult to supplement at physiologically relevant doses because over-the-counter products are typically limited for safety reasons. Calcium and vitamin D are more commonly supplemented, but intake gaps remain. This disconnect highlights a central issue. We are not necessarily supplementing the nutrients we need most. We are often supplementing what is available, familiar, marketed well, or endorsed by people we trust.

That does not mean those trusted voices are wrong. Many credible experts use supplements for specific reasons: bloodwork, training goals, pregnancy, restricted diets, aging, deficiency risk, or personal experimentation. But what gets lost in translation is context. A supplement routine that makes sense for a neuroscientist, endurance athlete, menopausal woman, pregnant patient, or someone with documented low vitamin D may not make sense for a generally healthy adult who has never checked their levels and is simply copying a protocol from the internet.

Food, Bioavailability, and Context

The discussion around supplements often centers on bioavailability, but this concept is frequently oversimplified. It is true that some nutrients are highly bioavailable in supplement form. Folic acid, for example, is more bioavailable than naturally occurring food folate, which is one reason folic acid supplementation has been so effective in reducing neural tube defects.

However, bioavailability is not the only variable that determines nutritional impact. Whole foods deliver nutrients within a complex matrix that includes fiber, fats, proteins, water, minerals, phytochemicals, and other bioactive compounds. These components interact in ways that influence digestion, absorption, metabolism, satiety, and the gut microbiome. Dietary fat enhances absorption of fat-soluble vitamins such as A, D, E, and K. Vitamin C enhances absorption of non-heme iron. Fiber affects glycemic response and supports microbial fermentation in the gut, producing short-chain fatty acids that play roles in metabolic health.

Supplements isolate nutrients from this context. They deliver specific compounds, often in higher concentrations, but without the accompanying structure and interactions found in whole foods. This distinction matters. Fortified and enriched foods, such as fortified cereals, dairy alternatives, and enriched grains, also play an important role in helping close nutrient gaps because they deliver added nutrients through familiar foods that are already part of many people’s daily eating patterns.

Potassium illustrates this clearly. While potassium supplements exist, they are typically limited to small doses, often around 99 milligrams per serving, due to safety considerations. In contrast, a single serving of a potassium-rich food such as a baked potato, a cup of beans, yogurt, squash, spinach, or avocado can provide several hundred milligrams. Closing the potassium gap is fundamentally a dietary issue, not a supplementation issue.

Fiber presents a similar challenge. Fiber supplements can contribute to total intake, and they may be useful for some people, but they do not fully replicate the structural complexity of whole plant foods or their effects on satiety, chewing, meal quality, and the gut microbiome. The benefits of fiber extend beyond the isolated compound.

Iron further demonstrates the importance of context. Heme iron from animal sources is more readily absorbed than non-heme iron from plant sources. The absorption of non-heme iron is influenced by enhancers such as vitamin C and inhibitors such as phytates. These interactions occur within meals, not within isolated supplements.

The point is not that supplements are ineffective. It is that their effectiveness is often conditional. I learned this the hard way during my first pregnancy. I was diligent about taking my prenatal every single day and assumed that meant I was fully covered, but at a routine check, my iron levels still came back low. It wasn’t until I started paying attention to how I was actually eating, adding more iron-rich foods and pairing them with vitamin C, that things improved. That was when it clicked for me: the supplement was helping, but it was not replacing the diet around it.

Health Outcomes and Evidence

The question that ultimately matters is whether supplements improve health outcomes. The evidence is nuanced.

Large observational studies and meta-analyses have generally found limited evidence that routine supplement use reduces the risk of chronic disease or mortality in otherwise well-nourished populations. Research from institutions such as Tufts University has found that adequate nutrient intake from food is associated with lower risks of mortality, whereas similar intake from supplements does not show the same association.

Another dimension that is often overlooked is the regulatory environment. Dietary supplements are not regulated in the same way as pharmaceutical drugs. In the United States, manufacturers are responsible for ensuring the safety and labeling of their products, but pre-market approval is not required. This framework allows for significant variability in product quality, composition, and purity.

Studies have identified discrepancies between labeled and actual ingredient content in some supplements, as well as contamination with substances such as heavy metals or undeclared compounds. There is also the potential for interactions with medications and for adverse effects at high doses. Excess intake of certain nutrients, such as calcium or fat-soluble vitamins, can have unintended consequences.

These risks do not negate the value of supplements, but they underscore the importance of using them judiciously and with appropriate guidance. I felt this firsthand postpartum, when I was taking a mix of supplements recommended casually by friends and things I had seen online, assuming more would be better as I tried to recover and keep up with two young kids. It wasn’t until I brought everything I was taking to my doctor that I realized there were overlaps, unnecessary doses, and combinations that did not actually make sense for me. It was a simple moment, but it reinforced that even with something as seemingly benign as supplements, intention and guidance matter as much as the product itself.

A Shift in Perspective

As a parent, the most meaningful shift for me has been recognizing that my children’s nutrition has to come almost entirely from what they eat. At this age, supplements are not really part of the equation, so their intake is built meal by meal, snack by snack, often imperfectly and unpredictably. Some days they eat everything I hope they will. Other days they do not. That reality makes the importance of a consistent, nutrient-dense diet feel much more immediate.

It has also changed how I think about adult nutrition. Supplements can be useful. In some cases, they are necessary. They play a critical role in pregnancy, certain deficiencies, restricted diets, aging, bone health, anemia, and medically defined needs. I experienced this in an everyday way when routine bloodwork showed I was low in vitamin D despite generally eating well and spending time outdoors. Adding a targeted supplement based on that data moved the needle and helped bring my levels back into range. It was a clear reminder that when used with intention and for a defined need, supplements can be incredibly effective.

But nutrition is not something we can outsource entirely to a product. It accumulates over time through patterns of eating.

Supplements can support those patterns, but they cannot replace them.

Organizations like the American Heart Association continue to emphasize that nutritional needs should primarily be met through foods. That is not a rejection of supplements. It is a recognition of their role.

The more complicated truth is that supplements work best when they are boring: targeted, evidence-informed, and connected to an actual need. They become less useful when they are treated as a substitute for dietary quality, a shortcut to longevity, or a protocol copied from someone else’s body, lab work, lifestyle, and risk profile.

America’s most persistent nutrient gaps, particularly in fiber, potassium, calcium, vitamin D, and overall dietary quality, are not problems that can be solved in a bottle. They are problems rooted in how we eat. And for me, that realization started with pregnancy, evolved through early motherhood, and continues every time I think about what my children are actually getting from the food in front of them.

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Ditching the Daily Diet Scorecard

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It starts the same way for almost everyone. You wake up with good intentions. Today is going to be different. More protein. More vegetables. Don’t forget the fiber. Less sugar. By mid-morning, you’ve already adjusted. Lunch is rushed. Dinner is late. Someone suggests takeout. The kids want pasta. You didn’t hit your protein goal. You forgot vegetables at lunch. You had dessert.

Again. And just like that, the quiet thought creeps in: I failed today. But what if you didn’t? What if the problem isn’t your discipline, or even your food choices, but the fact that you’re trying to measure health in 24-hour increments? The newest Dietary Guidelines and the broader Make America Healthy Again movement are pushing an important shift: Health is built in patterns and consistency. And yet, most of us are still grading ourselves like every meal is a final exam.

The Shift: Stop Trying to Win the Day

The human body doesn’t operate on a daily scorecard. Variability in our daily eating habits isn’t failure, it’s normal. What matters is what happens across a week, not a single day.

As Dr. Andrew Huberman often emphasizes in his work on behavior and neurobiology, it’s the patterns you repeat, not the occasional deviation, that shape long-term outcomes. A single “off” day doesn’t define your health, but consistently misaligned habits can.

So instead of asking: Did I eat perfectly today? A better question is: Did I have a solid week?  Did I achieve my goals for the month?

A New Food Pyramid

The modern “food pyramid” isn’t a daily checklist anymore. It’s a rhythm.

Your daily foods are the ones that quietly shape your metabolism, your energy, and your long-term health. They don’t need to be complicated, but they do need to be consistent.

Protein

At the center of this foundation is protein.

Modern research increasingly shows that most adults benefit from roughly 1.2 to 1.6 grams per kilogram of body weight per day, which translates to about 0.55 to 0.73 grams per pound. This is higher than older minimum recommendations, but aligns with newer findings on muscle preservation, metabolic health, and satiety.

To make this more practical, protein needs are often best based on ideal body weight, rather than current weight—especially for those trying to lose fat or improve body composition. Ideal body weight is typically defined as the weight associated with a healthy BMI range (roughly 18.5–24.9) or a weight where you feel strong, energized, and metabolically healthy.

For example, someone with an ideal body weight of 150 pounds would aim for approximately 80 to 110 grams of protein per day, spread across meals.

Studies over the past decade consistently show that higher protein intake helps regulate appetite, maintain lean mass as we age, and stabilize blood sugar levels throughout the day. Protein sources like red meat, chicken, fish, and pork not only provide variety, but make it easier to consistently meet these targets.

Just as important is how that protein is distributed. Rather than loading it all into dinner, spreading protein across meals appears to better support muscle protein synthesis and energy levels.

In practice, that might look like starting the day with eggs and berries, or Greek yogurt with nuts and fruit, simple combinations that deliver both protein and micronutrients.
Lunch could be a grilled chicken salad with olive oil and a variety of vegetables, or a grain bowl with salmon, quinoa, and roasted vegetables.
Dinner might center around a piece of fish or meat, paired with vegetables and a whole grain like rice or farro.

Fruits and Vegetables

Alongside protein, fruits and vegetables remain the most under-consumed, and most impactful, part of the modern diet. A simple, achievable target is about five servings per day: roughly three servings of vegetables and two of fruit. Large-scale prospective studies have consistently linked this level of intake to lower risk of cardiovascular disease, improved gut health, and reduced overall mortality.

Fiber

Fiber plays a central role here. Most Americans fall well short of the recommended 25–35 grams per day, yet fiber intake is strongly associated with better metabolic health, improved cholesterol levels, and a more diverse gut microbiome. Practically, this looks like adding spinach or peppers to eggs in the morning, including vegetables at lunch, and building dinner around a vegetable-forward plate rather than treating them as an afterthought.

Healthy Fats

Healthy fats, once broadly feared, are now recognized as essential. Foods like olive oil, avocados, nuts, eggs, and fatty fish provide not only energy, but also support hormone production, brain function, and the absorption of key nutrients. Research over the past two decades has shifted away from blanket fat restriction toward a more nuanced understanding: the type of fat matters far more than the total amount.

Whole Grains

Whole grains round out this foundation, offering sustained energy and additional fiber when consumed in their minimally processed forms. Oats at breakfast, quinoa in a lunch bowl, or a side of brown rice at dinner all contribute to more stable blood sugar and longer-lasting satiety compared to refined carbohydrates.

Taken together, these daily foods don’t require perfection or precision. A breakfast might be as simple as eggs and fruit, lunch a protein-forward salad or bowl, and dinner a straightforward combination of protein, vegetables, and grains.

The goal isn’t to optimize every bite, it’s to make sure these foods show up, again and again, most of the time.

What to Eat Each Week: The Balance Layer

Not everything needs to happen every day. One of the biggest shifts in modern nutrition science is moving away from labeling foods as simply “good” or “bad,” and toward thinking about them in terms of frequency. There’s a middle category of foods that are enjoyable and compatible with good health, but don’t need to be part of your daily baseline. They fit better into a weekly rhythm.

Take processed meats. Bacon, sausage, deli meats, and jerky can contribute protein, but they also come with added sodium, preservatives, and processing methods like curing or smoking. The goal isn’t elimination, it’s moderation. In real life, that might look like bacon on a Saturday morning or jerky as an occasional snack.

The same applies to richer, more calorie-dense meals. Pasta, creamy dishes, cheese-heavy meals, and restaurant dining are not “off-plan” they’re part of how people actually live. But when they become routine, they start to crowd out simpler, more nutrient-dense meals built around protein and vegetables. A bowl of pasta on a Friday night, pizza with friends, or dinner out can absolutely fit into a healthy pattern. What matters is that these meals are part of the week, not the structure of every day.

Alcohol fits here as well. While the science continues to evolve, the trend is toward more caution at any level of intake. When alcohol becomes a deliberate, occasional choice rather than a daily habit, both frequency and quantity tend to regulate naturally. The goal isn’t to remove foods that are enjoyable or culturally meaningful—it’s to right-size their role. Give them a place, just not the entire stage. That’s what makes this approach sustainable.

What to Save for Monthly: The Reality Check

At the top of the pyramid are foods that are hardest to manage—not because they’re inherently harmful, but because they’re designed to be easy to overconsume. Ultra-processed foods like chips, packaged snacks, sugary drinks, fast food, and desserts are engineered for taste, convenience, and shelf life. Combinations of refined carbs, added fats, salt, and flavor enhancers make them highly palatable, and hard to stop eating.

This is by design. And today, these foods have shifted from occasional treats to daily staples, making up more than half of calorie intake for many Americans. Research consistently links high consumption to increased risk of obesity, type 2 diabetes, cardiovascular disease, and mood disorders. The takeaway isn’t elimination, it’s frequency. When these foods are occasional, cake at a birthday, ice cream on a summer night, chips at a party, they stay what they’re meant to be: enjoyable and social.

But when those same foods become automatic, an afternoon snack every day, dessert every night, processed options at most meals, they stop being treats and start becoming the baseline. And in doing so, they gradually displace the foods that support long-term health.

This is where the distinction becomes important: the difference between a treat and a habit is not the food itself, it’s how often it shows up.

A healthy diet doesn’t look rigid, it looks rhythmic. During the week, meals are simple and repeatable. Protein shows up at every meal. Vegetables are included when possible. Snacks are built from real food. On the weekend, there’s flexibility. A dinner out. A shared dessert. A break from routine.

What to Eat in a Day: A Practical Breakdown

For an average adult, a realistic daily intake might look like this:

A day built around this might include eggs and berries in the morning, a protein-forward lunch with vegetables, and a simple dinner of fish, grains, and greens.

Not perfect. Just consistent.

The new Dietary Guidelines have a message that nutrition science has been moving toward for years:

  • Eat whole foods
  • Prioritize protein
  • Reduce ultra-processed foods
  • Limit added sugars

What’s different now is not the message, but the recognition that it must be livable. Because the best diet isn’t the most optimized one. It’s the one you can sustain. Psychologically, rigid rules often lead to burnout, while structured flexibility leads to consistency.

What this looks like in practice for me, a strong week usually starts with a few days of consistency. Monday through Wednesday tend to feel structured, our meals are simple, protein shows up at each one, and I’m making a conscious effort to include vegetables. Nothing elaborate, just a rhythm that works. By Thursday, things often start to shift. Schedules get busier, groceries are running low, and the idea of another round of leftovers feels less appealing. That’s usually when I might open a bottle of wine, or we pivot to something easier, takeout between activities, a quicker dinner, something less planned.

And then the weekend looks different altogether.  Breakfast and lunch are wholesome but we might go out to dinner, have a more indulgent meal, or share dessert, something we don’t do every night, but something we actually enjoy when we do. These aren’t failures. They’re part of a full life. The difference is that they don’t define the entire week.

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Processed Foods: Healthy or Harmful?

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If you’ve read nutrition headlines lately, you’ve probably seen “ultra-processed foods” thrown around with increasing urgency, most likely framed as the dietary villain of our era.

And it’s easy to point a finger at it: the CDC recently reported that more than 50% of calories consumed by Americans come from ultra-processed foods (UPFs). And making matters worse? Kids aged 18 and under consume even more, with almost 70% of their daily calories from UPFs.

But what does “UPF” really mean? How does it differ from regular or minimally processed foods? And more importantly, how do these varying levels of processed foods fit in a modern food system where convenience, safety, shelf life, and affordability matter so much to all of us?

Defining Food Processing

Let’s start with a quick reality check: almost all food is processed in some way.

Processing simply means altering a food from its original state. This includes freezing, drying, pasteurizing, fermenting, milling, cooking…even washing.

Whether it’s organic bagged spinach, canned tomatoes, or frozen blueberries from a supermarket or farmers’ market, these products are all indeed processed.

Before the advent of convenience foods, like potato chips and candy bars, food was processed to ensure safety and stability.

Specifically, processing helps reduce pathogens, extend shelf life, and enhance digestibility and nutrient absorption, making these practices a critical milestone for public health.

For instance, processing milk via pasteurization dramatically reduced milk-borne illness in the early 20th century and remains one of the most important food safety advances in public health. And canning expanded food access and strengthened global food security, especially during World War I.

And food processing isn’t a recent innovation…it’s been around for thousands of years.

We’ve ground grains into flour, fermented milk into cheese and yogurt, dried meats, pickled vegetables, and pressed olives into oil to provide a safe food supply, all without refrigeration or modern sanitation.

The Food Processing Continuum

Where the conversation becomes more nuanced is in the distinction between the various degrees of food processing. To dig into this further, we’re going to use the NOVA classification system, a research framework that groups foods based on how much industrial processing they undergo.

Developed by Brazilian nutrition scientist Carlos Monteiro and his colleagues at the University of São Paulo, the NOVA system sorts foods into four tiers: minimally processed, processed ingredients, processed foods, and ultra-processed products. It’s now widely used in public-health studies examining how heavily processed diets relate to chronic disease risk.

So, let’s go into each tier a little more:

  • Unprocessed and minimally processed foods are closest to their natural form: whole meats, washed produce, frozen vegetables, eggs, plain yogurt, and raw nuts. Processing here mainly preserves freshness and safety.
  • Processed culinary ingredients are used in combination with other foods to improve flavor, shelf life or nutrient absorption: oils, butter, lard, sugar, and salt. When used carefully, these ingredients create nutritionally balanced meals.
  • Processed foods move further along the spectrum but still look like the original food source: cheeses, freshly baked breads, tinned seafood, plain oatmeal, and unsweetened plant milks. These foods are combined with additional ingredients, additives, or refining steps for taste and convenience.
  • Ultra-processed foods (UPFs), also known as highly processed foods, are foods created from a distinct formulation of ingredients, in which the end product does not naturally resemble its original food sources. UPFs include soda, shelf-stable treats, instant noodles, sweetened oatmeal,  potato chips, and ready-to-eat meals. These products are typically made from refined substances extracted from foods (oils, starches and flours, protein isolates) plus additives like emulsifiers, stabilizers, colorings, and flavor enhancers and sweeteners (ingredients not commonly found in culinary settings) to make them more appealing.

Findings on UPFs & Dietary Habits

Though the bad-for-you food target seems to blur across all processed foods, the focal point of recent research is set on ultra-processed foods. These UPF products are optimized combinations of sugar, fat, salt, and texture that have been shown to drive overconsumption.

A growing body of epidemiological research links high intake of ultra-processed foods with chronic disease risk. A major review summarized by Stanford Medicine found convincing evidence that diets high in UPFs are associated with increased risk of cardiovascular mortality, obesity, Type 2 diabetes, anxiety, and depression.

Furthermore, the American Heart Association, the National Institute of Health, and other researchers have recently linked overconsumption of UPFs to cardiometabolic disease and all-cause mortality.

But can we pin these illnesses solely on UPFs? Or can we find a place for these products in our diets, if we choose?

Diets anchored in whole or minimally processed foods, complemented by strategically used processed items, consistently correlate with better long-term health outcomes.

Rather than framing the issue as ultra-processed vs. minimally processed, nutrition scientists have found that our overall dietary patterns drive long-term outcomes, not a single type of food. Even Stanford researchers stress that occasional consumption of ultra-processed foods isn’t what drives risk…chronic overreliance is.

Processing Food for Purpose

It’s easy to focus on the risks in today’s food headlines, but processing has also played a powerful role in protecting public health and expanding access to nutrition. In fact, many processed and highly processed foods provide real benefits, as emphasized by the FAO:

  • Food safety: Pasteurization and sterilization prevent microbial illness.
  • Food access: Shelf-stable foods improve food security and disaster readiness.
  • Nutrition delivery: Fortified cereals and enriched grains address nutrient gaps.
  • Medical nutrition: Meal replacements and protein formulas support patients and aging populations.

There are practical considerations, too. Beyond the science, there’s real life. Most of us are juggling work, school schedules, budgets, and limited time…these realities shape what ends up on the dinner table. And using processed food products to manage all these competing needs can be an effective way to create nutrient-dense meals for your family. For instance:

  • Frozen vegetables can be more nutritious than fresh produce that spoils.
  • Rinsed canned beans can make high-fiber and high-protein diets more accessible.
  • Nutrient-dense packaged foods, like whole-grain pasta and tomato sauce, can reduce preparation barriers that might otherwise lead to skipped meals or reliance on fast food.

The Bigger Reset

The larger takeaway from the processed foods research is less about eliminating UPFs and more about recalibrating your current food choices. So rather than eliminating processed foods altogether, most experts recommend being aware of your consumption and making meaningful swaps over time, so your new dietary habits stick.

Like the new dietary food pyramid that encourages us to consume whole foods, experts advise us to choose veggies and fruits; processed whole grains; nuts, seeds, and legumes; and minimally processed proteins as the foundation for a healthy diet. UPFs like sugary drinks, packaged snacks and sweets, and processed meats should be reduced over time.

So, if UPFs currently comprise half of your caloric intake, strive to split those calories with lesser processed items. For instance, if you drink two sodas a day, consider substituting one of those sodas with seltzer and a splash of fresh fruit juice.

So instead of asking, “Is this ultra-processed?”

A more useful question might be, “What ingredients and nutrients are in this product? And how often is it on my plate?”

Processing itself is not the villain – it is a tool. Processing can preserve nutrients…or dilute them. It can improve safety…or introduce excess sugar, sodium, and additives. Its impact depends on how it’s used within our broader food system and our daily eating habits.

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What is the Lymphatic System?

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Right now, social media is flooded with claims that lymphatic drainage is the missing link behind bloating, fatigue, and stubborn weight. Scroll long enough, and you will see wooden brushes, detox drinks, and elaborate routines promising to wake up a stalled system. The narrative is simple and seductive: if you feel puffy or tired, your lymph must be blocked, and the solution is something you can rub, sip, or massage your way into fixing.

But here’s the reality social media leaves out: the lymphatic system isn’t a drain that gets clogged like a kitchen sink. It’s a living transportation network that flushes excess fluid, waste and toxins out of your body. It houses white blood cells that attack bacteria and viruses. Finally, it absorbs fats and fat-soluble vitamins from your digestive system and delivers them to your cells.  How well this transportation system works depends on what’s on your plate.

Foods that cause inflammation clog the lymphatic system, making you feel bloated, sluggish, and have brain fog and stiff joints. A strained lymph system is responding to the metabolic environment created by modern diets high in sodium, refined carbohydrates, and often low in fiber and balanced fats. Supporting this system is about foundational eating patterns that we already know support long-term health.

Lymph System: A Fluid Exchange Network

If your bloodstream is the interstate highway system powered by your heart, the lymphatic system is the network of service roads and shipping ports running alongside it. It moves more slowly. It relies on muscle movement, breathing, and pressure changes instead of a central pump. And instead of transporting oxygen-like blood does, lymph carries fluid, immune signals, and dietary fats.

Fluid naturally moves out of tiny blood vessels and into surrounding tissues to transport oxygen, nutrients, and signaling molecules to reach cells. Scientists call this process filtration, and it happens constantly as part of healthy circulation.

Most of that fluid is reabsorbed back into the bloodstream, and the rest is collected by lymphatic vessels, which act like one-way drainage channels that catch and regulate how certain nutrients and fats are absorbed.

Without this system working in tandem, swelling would be constant, not because something is wrong, but because fluid movement is a normal part of life and needs to be regulated.

What changes with inflammation, metabolic stress, or certain diseases is how much fluid leaves the vessels and how efficiently the lymphatic system returns it. In healthy physiology, this balance is tightly regulated and usually invisible.

But, when inflammation rises or metabolism becomes dysregulated, muscle contractions weaken, and flow becomes less efficient. That is when people start noticing heaviness or puffiness. Not because their body needs a detox but because the environment inside the body has changed. So what can we do to fortify our lymph system?

The Moment Food Meets the Lymphatic System

Here is the part most people never hear: nearly all long-chain dietary fats take a detour through the lymphatic system before entering the bloodstream. Why the detour? Because fat is dense energy. Sending it directly into circulation all at once would overwhelm the system. Routing it through lymph allows the body to release fat more gradually while immune and metabolic signals adjust along the way. In other words, the lymphatic system is not separate from diet, it is part of digestion itself.

Every meal that contains fat activates the lymphatic system’s transport network.

Other nutrients play a role in a healthy lymphatic system, as well.  Fiber intake influences the inflammatory signals that determine how efficiently lymph vessels contract. Protein levels affect albumin, a blood protein that helps keep fluid where it belongs instead of leaking into tissues. Even fat-soluble vitamins A, D, E, and K rely on lymphatic transport to move through the body: vitamin A helps regulate immune responses, vitamin D supports immune signaling, vitamin E protects tissues from oxidative stress, and vitamin K contributes to vascular health.

When Diet Changes Lymph Flow

One of the clearest connections between food and lymphatic health comes from obesity research. Scientists have found that excess body fat alters how lymphatic vessels function. They pump less efficiently and become more prone to leakage, allowing fluid and inflammatory molecules to spill into surrounding tissues.

Think of it like a delivery truck with worn tires. It still moves, but not as smoothly, and sometimes cargo slips out along the way. Why does leakage matter? Because fluid that lingers where it should not can show up as swelling, heaviness, or that persistent “puffy” feeling many people blame on hydration alone. Often, it reflects inflammation changing how lymphatic vessels behave. And inflammation is deeply influenced by what we eat.

An inflammatory dietary pattern, one high in refined carbohydrates, excess sodium, added sugars, and heavily processed fats, shifts immune signals in ways that stress lymphatic vessels. Over time, chronic metabolic strain weakens the rhythmic contractions that keep lymph moving. The opposite is also true. Dietary patterns that support metabolic stability tend to support lymphatic function as well.

Research Points to Everyday Foods, Not Detox Fixes

Studies examining inflammation, metabolism, and lymphatic vessel function consistently point to familiar dietary patterns, the same ones linked to long-term cardiometabolic health. In other words, supporting the lymphatic system looks remarkably similar to balanced eating patterns most nutrition guidelines already recommend.

Let’s dive into the specific nutrients that science tells us supports a healthy lymph system.

Water

If you are dehydrated your lymph becomes thick and sluggish. Drink at least half, if not more, of your body weight in ounces. This is especially important in the morning. Add a bit of sea salt or fresh lemon, or electrolytes to conduct the electrical signals that move fluid into your cells which will hydrate your lymph much faster than plain tap water.  But how much water you need depends on your environment, your exercise, and your overall lifestyle.

Fiber

Research consistently links higher fiber intake with lower systemic inflammation and improved metabolic signaling — two factors that influence how efficiently lymphatic vessels contract and move fluid. Yet fewer than 10 percent of Americans reach recommended fiber levels.

Recommended intake:

  • Women: about 25 grams per day
  • Men: about 38 grams per day
    (roughly 14 grams per 1,000 calories)

What that looks like on a plate:

  • ½ cup cooked oats: ~4 g fiber
  • 1 cup raspberries: ~8 g
  • 1 cup lentil soup: ~10–12 g
  • 1 tablespoon chia seeds: ~5 g
  • 2 slices whole-grain bread: ~6–8 g

A breakfast of oatmeal with berries and chia seeds can provide nearly half a day’s fiber needs, while a lentil-based lunch or bean-forward dinner helps close the gap. The research does not suggest fiber directly “moves lymph,” but it does show that lower inflammatory stress creates a healthier environment for lymphatic function.

Protein

Clinical nutrition research highlights protein’s role in maintaining albumin, a blood protein that helps keep fluid inside blood vessels. When albumin levels drop, whether from inadequate intake or illness, fluid shifts into tissues, increasing the workload placed on lymphatic circulation.

Recommended intake:

  • At least 0.8 grams per kilogram of body weight per day as a baseline
  • Needs often increase during growth, pregnancy, aging, or higher activity levels

What that might look like across a day:

  • ¾ cup plain Greek yogurt at breakfast: ~17 g protein
  • 3–4 ounces grilled chicken or salmon at lunch: ~25–30 g
  • 1 cup cooked lentils or 2 eggs at dinner: ~18–20 g
  • A handful of almonds or cottage cheese as a snack: ~6–12 g

Research suggests that spreading protein across meals may support metabolic stability more effectively than consuming most of it in one sitting.

Omega-3 Fatty Acids 

Studies examining inflammation and vascular health show that omega-3 fatty acids help regulate immune signaling and support vessel integrity — including the delicate structure of lymphatic vessels. They do not directly “speed up” lymph flow, but they appear to improve the environment those vessels operate in.

General intake guidance:

  • About 250–500 mg per day of EPA + DHA

What that looks like in real foods:

  • 3 ounces cooked salmon: ~1,000–1,500 mg EPA+DHA
  • 1 small tin sardines: ~1,000 mg
  • 1 tablespoon ground flaxseed: ~1.5 g ALA (plant omega-3 precursor)
  • A small handful of walnuts: ~2.5 g ALA

Research suggests eating fatty fish twice per week can easily meet average omega-3 needs, while plant sources add additional support.

Fat-Soluble Vitamins (A, D, E, and K)

One of the most direct links between diet and lymphatic function involves fat-soluble vitamins. These nutrients actually travel through the lymphatic system alongside dietary fat, highlighting how closely digestion and lymph transport are connected.

General intake guidance:

  • Vitamin A: about 700–900 mcg RAE/day
  • Vitamin D: about 600 IU (15 mcg)/day
  • Vitamin E: about 15 mg/day
  • Vitamin K: about 90–120 mcg/day

What that might look like in a typical day:

  • 1 medium baked sweet potato: over 100% of daily vitamin A needs
  • 1 cup sautéed spinach with olive oil: high in vitamins K and E
  • 1 ounce almonds: ~7 mg vitamin E (nearly half the daily target)
  • 2 eggs or a serving of fortified milk: meaningful vitamin D contribution

Research shows that pairing vegetables with a small amount of fat, like olive oil on greens or nuts in a salad, improves absorption because these vitamins enter circulation through lymphatic transport pathways.

Is Your Lymphatic System Working?

Of course, after this research, I now need to know if my lymph system is functioning properly, but there is no routine blood test that tells you your lymph is “flowing well,” which is why online advice can feel confusing.

Clinicians look for persistent swelling, heaviness, skin thickening, or recurrent infections as signals that further evaluation may be needed. Advanced imaging techniques can visualize lymph movement directly when necessary.

Temporary puffiness after travel or a salty meal, however, is usually normal physiology not dysfunction. Healthy lymphatic function is mostly invisible. Pay attention to your diet to know if you are supporting your lymph or hindering it from its critical functions.

If wellness culture portrays the lymphatic system as a stagnant drain that needs constant detoxing, the science tells a very different story. The lymphatic network is a living transportation system — one that balances fluid, coordinates immunity, and carries the fats and vitamins you eat every day.

The strongest support for lymphatic health comes not from trending rituals but from metabolic stability: fiber-rich foods, adequate protein, balanced fats, and dietary patterns that reduce chronic inflammation.

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Transcript: Raw Milk – Science vs. Wellness Culture

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Today we are wading into some very milky waters. And I mean that quite literally.

If you’ve been scrolling through Instagram reels or listening to certain wellness podcasts, you’ve probably noticed it: milk is having a moment, but not the plastic gallon jug of 2% you buy at the store. We are talking about raw milk.

It really is everywhere. It’s having this incredibly powerful almost cultural comeback. It’s gone from this, you know, niche farm product to a full-blown wellness status symbol.

Exactly. It’s being framed as this like ancestral superfood. People call it clean, immune boosting. Liquid gold. There’s this whole narrative that it’s more real or alive than what we grew up with. But then you flip the coin and you have public health officials waving these massive red flags talking about bacteria, kidney failure, hospitalizations.

It’s a total polarization of the dairy aisle. And just to ground this in some reality, we’re not talking about a tiny fringe group anymore. The numbers are actually pretty surprising. About 4.4% of US adults report drinking raw milk at least once a year.

That sounds small until you think about the size of the country. Right? You do the math and that is roughly 11 million people.

That’s 11 million people stepping outside the conventional food safety system for something the FDA and CDC have warned against for decades.

So that’s our mission for this deep dive. We’re not here to shame anyone’s grocery list. We are going to look at what the science actually says. We’ve pulled CDC data, nutritional studies, consumer surveys. We want to answer the big question. Is raw milk a wellness shortcut or is it a legitimate health risk.

And to do that, we have to peel back the layers. We need to look at the nutritional myths, you know, what’s actually in the glass, right? We need to look at the reality of even the cleanest farms, the microbiology of the barn, and we also need to clear up the confusion around homogenization because that gets lumped in here, too.

Okay, let’s unpack this. I want to start with the why because trends like this don’t just happen in a vacuum. Why now?

Well, psychologically, it makes perfect sense. We are living in an era with a profound and frankly earned distrust of overprocessing.

People look at the industrial food system and they feel skeptical. They want transparency. They want to know the farmer’s name. It’s a nostalgia for simpler systems.

I get that. I totally get the appeal of holding a heavy glass bottle with the cream on top and feeling like it came from a cow, not a factory. It feels more honest.

Precisely. It taps into that desire for autonomy. But the problem starts when that emotional connection overrides the uh biological reality. And the argument usually starts with nutrition. The claim is that pasteurization creates dead food.

I hear this all the time. The idea is that heating the milk just destroys all the good stuff, the vitamins, the enzymes, and you’re just left with white water.

It sounds convincing, I know. But when researchers actually look at raw versus pasteurized milk side by side, the differences are, well, they’re minimal.

Really? So, the heat doesn’t just nuke all the nutrients..not the ones you’re drinking milk for.

Let’s talk protein and calcium. The main reasons we consume dairy. Both are incredibly heat stable. Pasteurization does not dene the proteins in a way that affects their value and it certainly doesn’t destroy calcium.

Okay, so the building blocks are safe. What about the more delicate stuff like vitamins?

So there is a tiny grain of truth here which is how these myths survive. Pasteurization does cause a small loss in heat sensitive vitamins, specifically vitamin C.

Vitamin C. But wait, do we even drink milk for vitamin C? Definitely do not. I mean, milk is not a major source of it at all. You’d have to drink gallons of raw milk to get the vitamin C in one orange.

Ah, it’s a great way to put it. So, the nutritional upside is tiny and I guess uncertain.

Exactly. The nutritional profile is nearly the same. You are not missing out on a treasure trove of nutrients.

But what about enzymes? That’s the other big buzzword. Raw milk has enzymes like lactase to help you digest it.

Ah, yes. This is a classic piece of pseudocience. It sounds logical. But it fails the biology test. Cows produce enzymes for calves, not for humans. And specifically on lactase, the enzyme you need for lactose cows do not secrete lactase into their milk.

Wait, really? So there’s no lactase in raw milk to begin with.

None to speak of. It’s produced in the gut of the mammal drinking the milk.

So if you’re lactose intolerant, raw milk does not magically fix the problem. The lactose is still there.

So if I’m drinking raw milk for extra protein or calcium or these magic enzymes, I’m not really getting a leg up.

The nutrition is nearly identical, but the risk profile that is entirely different. And this is where we have to shift from wellness preferences to, you know, biological hazards.

Let’s transition to that risk because this is where the debate gets heated. But first, a quick refresher. What exactly is pasteurization?

Well, it was introduced in the 1860s, and it’s important to remember why. Back then, milk was a leading cause of illness and death, especially in children.

It was called white poison, right?

In some cities, yes. It was a vector for tuberculosis, typhoid, diphtheria…a huge public health crisis. Pasteurization was a survival mechanism.

So what is it?

It is simply heating milk briefly to a specific temperature to kill the bad bacteria. That’s it. No chemicals, no additives, just heat.

Okay. So if it’s just heat, what’s the push back? I hear the clean farm argument a lot. You know, my farmer is careful, their cows are grass-fed and happy. There’s no risk.

This is probably the most dangerous myth because it assumes that because something looks beautiful and ethical, it must be sterile.

But it’s not.

Biologically, it can’t be. Even the healthiest, happiest cow on the planet can shed harmful bacteria in its manure.

And I guess milking happens right near, well, the back end of the cow.

Exactly. We’re talking salmonella, listeria. Contamination can happen despite the absolute best practices. You cannot sanitize a barn into an operating room.

So, a cow can look totally healthy.

Absolutely. Many of these pathogens live in the cow’s gut. But when they get into a human, it’s a very different story.

So, the clean farm might lower the risk, but it doesn’t get rid of it.

It’s like playing Russian roulette with fewer bullets. The consequence is still the same if you lose.

Let’s hit the numbers. What does the CDC data actually say?

Okay, so from 1998 through 2021, there were 228 confirmed outbreaks from raw milk. That’s almost 3,000 illnesses, 287 hospitalizations, and five deaths.

Okay, devil’s advocate here. Someone might hear 3,000 illnesses over 20 years and think that sounds rare.

And that’s a common thought, but you have to look at the risk ratio. Remember, raw milk is consumed by a very small part of the population, maybe 4 or 5%. Yet unpasteurized products cause about 95% of all milk related illnesses.

Whoa, 95% of the illnesses come from the 4% of the milk that’s raw?

Correct. That’s the stat that matters. Per serving, raw dairy products pose an over 800-fold greater risk of illness than pasteurized dairy.

And this is happening right now. In 2025, there was a big outbreak in Florida. At least 21 people got sick with E.coli and Campilobacter.

And I remember reading about that. It wasn’t just a stomach ache.

No, several people were hospitalized. And heartbreakingly, six of them were children. When a child gets E.coli, it can lead to a syndrome that causes kidney failure, which can be fatal.

This is why the American Academy of Pediatrics is so strict on this. It’s scary because so many people just don’t know this. They see the aesthetic farm videos and assume natural means harmless.

There’s a massive knowledge gap. A 2025 University of Pennsylvania survey showed only 47% of U.S. adults know that unpasteurized milk is less safe.

So over half the country is either unsure or thinks it’s totally safe.

We’ve covered nutrition and safety, but we have to talk about the gut. The claim is that raw milk is a probiotic, that it’s full of good bacteria. This is another instance of a kernel of truth getting distorted. Yes, raw milk has bacteria.

But are they probiotics?

Not in a controlled sense. Probiotics like in yogurt or kefir are specific standardized cultures chosen for their benefits. Raw milk is a wild ecosystem. It’s uncontrolled.

Bacterial roulette. You might get some harmless bacteria, sure, but you are just as likely to get the pathogens we talked about. It is not a reliable probiotic delivery system. What about the farm effect? The idea that farm kids have fewer allergies and people link it to raw milk.

This is a fascinating area of science, but it’s a classic case of correlation versus causation. Studies show farm kids often have fewer allergies. But is it the milk or is it the whole lifestyle? These kids are rolling in the dirt, breathing in barn dust. They’re exposed to a huge diversity of microbes.

So, it’s the environment, not just what they’re drinking.

Most researchers believe that’s the case. In fact, when they’ve tried to just give raw milk to kids in cities, they haven’t been able to duplicate the results. The milk alone doesn’t seem to be the magic bullet.

You can’t just bottle the farm lifestyle. Okay, one more term we have to tackle. Homogenization. It gets whispered in the same breath as pasteurization. And it sounds kind of intense.

It does sound a bit scary, homogenized. But it’s purely a mechanical process. It’s not a safety step like pasteurization.

So, what’s actually happening to the milk? Well, milk is fat floating in water. Left alone, the cream rises to the top. Homogenization is just pushing the milk through tiny holes at high speed to break down the fat droplets so they stay suspended.

So, it’s about texture. You don’t have to shake the bottle.

Exactly. It’s about consistency. So, the first glass tastes the same as the last.

Are there health implications? I’ve heard rumors linking it to heart disease.

Those are myths. They’re based on some very old theories from the ’70s. When we look at the high-quality evidence, the verdict is clear. Homogenization does not cause heart disease, diabetes, or allergies.

So, it’s not a health benefit to drink non-homogenized milk. It’s just a different mouth feel.

Correct. It’s purely sensory. Some people love that cream top, and that’s a perfectly valid culinary preference, but is not a health intervention.

Okay, so let’s bring this all together. We have listeners who might be at a farm stand feeling torn. They want that natural experience, maybe the cream top, but they don’t want to end up in the hospital. What’s the middle ground?

The good news is there is a perfect solution. You can look for pasteurized, non-homogenized milk. It’s been heated enough to kill the dangerous pathogens. It’s safe, but it has been homogenized. So, you still get that cream layer on top, that rich traditional texture.

It’s the best of both worlds, the taste and the aesthetic, but with the safety cap on. You get the sensory experience without gambling with your health.

And gambling seems to be the key word. The benefit of raw milk seem speculative or minimal, but the risks are very real and documented.

That’s the bottom line. Treating raw milk as a wellness shortcut ignores over a century of public health data. The risk/reward ratio just doesn’t make sense.

It seems like we can respect the desire for food that’s closer to its source while also respecting the science that keeps it safe.

Absolutely. We don’t have to choose between natural and safe. We just have to be smart about what those words actually mean.

Well, this has definitely cleared things up for me. And if I could leave the listener with one final thought: pasteurization is a public health success. It works so well that we’ve forgotten why we needed it. We don’t see children dying of milk tuberculosis anymore, right?

And because that danger has faded from our memory, we have the luxury of debating if raw is better. So the question is, are we confusing natural with safe just because we’ve forgotten what the risks used to look like?

That is a powerful question. Thank you for walking us through the science. And thank you for diving deep with us today. We hope this helps you make the most informed choice. Until next time, stay curious and stay safe.

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Raw Milk: Wellness Culture vs. Food Safety

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Once again, raw milk is everywhere: in Instagram reels, wellness podcasts, farmer-to-consumer marketplaces, and even policy debates. It’s being framed as ancestral, clean, immune-boosting, and somehow more “real” than the milk most of us grew up drinking. With about 4.4% of U.S. adults, or about 11 million people, have reported drinking raw milk at least once a year, despite repeated safety warnings; that’s why we’re revisiting this topic now.

Quick Take: Myth vs. Science 

Myth #1: Raw milk is more nutritious than pasteurized

Claim: Pasteurization destroys vitamins, enzymes, and nutrients.
Science: Pasteurization causes minimal nutrient loss. Protein, calcium, and most vitamins remain intact, and there is no evidence raw milk provides meaningful nutritional benefits over pasteurized milk.
Bottom line: Nutrition is nearly the same, the risk is not.

Myth #2: Raw milk supports gut health and immunity way more than pasteurized milk

Claim: Raw milk contains beneficial bacteria that improve digestion and immunity.
Science: Raw milk bacteria are uncontrolled and unpredictable and may include harmful pathogens. No clinical trials show safe, consistent gut or immune benefits from raw milk.
Bottom line: Benefits are speculative; risks are proven.

Myth #3: Raw milk from clean, local farms is safe

Claim: Careful farming eliminates any risk.
Science: Even healthy cows can shed harmful bacteria, and contamination can occur despite best practices. Raw milk causes the vast majority of dairy-related foodborne illnesses.
Bottom line: Clean farms reduce risk, they don’t eliminate it.

Picture this…

You’re visiting a local farm. A cow is milked by hand. A rag wipes down the udder; not sterile, just “clean enough.” The ground beneath is dirt, manure, and straw. The farmer pours the milk into what you hope is a sanitized glass jar. Hands touch the rim. The lid goes on.

In the process, something microscopic, bacteria from manure, soil, or the cow’s hide, slips in. You don’t see it. You can’t smell it. You taste the milk anyway.

That’s not a horror story, it’s basic microbiology. Cows don’t produce sterile milk, and pathogens like E. coli, Salmonella, and Listeria don’t announce themselves. Pasteurization exists because even careful, well-intentioned farms cannot control what the human eye can’t see. When people assume raw milk is “safe because it’s local,” they’re confusing trust with protection.

I understand why raw milk is appealing. It taps into something real: a distrust of over-processing, a desire for food transparency, and nostalgia for simpler systems. But the science is unambiguous on one point: The nutritional upside of raw milk is small and uncertain. The safety downside is large and well-documented. Treating raw milk as a wellness shortcut, or worse, as a health intervention, ignores decades of public-health data.

But when a food trend resurfaces with this much confidence and this much misinformation, it deserves a fresh look grounded in current science, not nostalgia or fear. Especially when the stakes include hospitalization, pregnancy complications, and children’s health.

So, let’s review what pasteurization actually does, the health risks of ingesting raw milk, and how people who want more “natural” dairy can make safer, evidence-based choices.

Why Pasteurization Exists

Pasteurization was introduced in the 1860s because milk was one of the leading causes of foodborne illness and death, especially in children.

Pasteurization works by briefly heating milk to kill disease-causing bacteria. That’s it. No chemicals. No additives. Just heat and time. And the nutritional tradeoff? Extremely small.

Multiple reviews show that pasteurization:

  • Does not meaningfully alter protein, calcium, or fat
  • Causes minimal losses of a few heat-sensitive vitamins (like vitamin C, which milk isn’t a major source of anyway)
  • Preserves the nutrients most people drink milk for in the first place

Raw milk poses a legitimate health risk

Public health authorities universally emphasize that pasteurization is a critical safety step for milk because raw milk can carry dangerous disease-causing microbes such as Salmonella, E. coli, Campylobacter, Listeria, and Brucella. These pathogens can cause serious foodborne illness in anyone, but especially in young children, pregnant people, older adults, and immunocompromised individuals.

The CDC reports that from 1998 through 2021, there were 228 outbreaks linked to raw milk or raw milk products, resulting in 2,946 illnesses, about 287 hospitalizations, and 5 deaths in the United States.

A 2017 analysis of milk-associated foodborne disease estimated that unpasteurized dairy products, though consumed by a small portion of U.S. dairy consumers, are responsible for about 95% of milk-related illnesses, with raw products posing an >800-fold greater risk of illness than pasteurized dairy.

Recent disease clusters continue this pattern: in 2025, at least 21 people in Florida, including six children, were ill with E. coli and Campylobacter infections after consuming raw milk, and several were hospitalized.

National health agencies like the CDC, FDA, and the American Academy of Pediatrics all strongly advise against drinking raw milk because good safety practices can’t eliminate the risk completely. Healthy  animals harbor these pathogens, and harmful bacteria can still get into milk through environmental contamination, even among routinely-cleaned processing facilities.

But it appears there is a knowledge gap, as a 2025 survey from researchers at the University of Pennsylvania’s Annenberg Public Policy Center found that only 47 % of U.S. adults recognize that unpasteurized milk is less safe than pasteurized milk, indicating persistent confusion about safety.

Conflicting information can further complicate our beliefs surrounding raw milk. For instance, several observational studies have suggested children raised on farms who consume “farm milk” may have lower rates of allergies or asthma.

However, these studies don’t prove causation of raw milk as the protective factor. Furthermore, researchers were unable to duplicate results among children raised outside of farm environments. Most researchers acknowledge these outcomes are likely tied to broader farm exposures (microbial diversity, animal contact, outdoor environments), not raw milk alone.

Another health-related misconception is that raw milk has beneficial probiotics. Raw milk does not function like a probiotic food because any bacteria present in the unpasteurized milk are not the standardized, beneficial cultures found in yogurt or kefir.

Homogenized Milk: What the Science Really Says

Now let’s clear up another bit of confusion: homogenization.

Homogenization is not a safety process like pasteurization. It’s a mechanical process that forces milk through tiny gaps under pressure so the fat droplets are broken down into much smaller sizes and stay evenly distributed. That’s why homogenized milk looks and tastes creamier and doesn’t separate with a layer of cream on top. But does that make it healthier or better for your body?

Here’s what peer-reviewed research shows:

  • No evidence that homogenized milk is healthier — most scientific reviews conclude that homogenization does not change the nutritional value or safety of milk. It doesn’t improve or diminish the fat, protein, calcium, or micronutrient content in any clinically significant way.
  • Does not affect allergies or intolerance, a study by Michalski in 2007 and related work indicate that homogenized milk does not influence milk allergy or lactose intolerance in children or adults compared with non-homogenized milk.
  • Digestibility differences are minimal or unclear some in vitro/animal research suggests that breaking milk fat into smaller globules might make it slightly easier for digestive enzymes to access fats, but human clinical evidence is limited and does not show meaningful health outcomes.
  • No strong links to major diseases, research on long-held theories that homogenization could increase risk for heart disease, diabetes, or allergy has not found consistent evidence supporting those claims. Reviews from the USDA’s raw milk debate literature show that available studies do not support meaningful effects of homogenization on these outcomes.

There are no high-quality, peer-reviewed studies showing that homogenized milk is healthier for you than non-homogenized milk. Any differences appear to be about texture and sensory experience, not nutrient quality or health impact.

That means if someone tells you homogenized milk is nutritionally superior, that’s not supported by current science. And if you hear claims that homogenization causes disease, such as promoting heart disease or atherosclerosis, those were early hypotheses from decades ago that later research hasn’t substantiated.

What That Means for You

If you’re looking for a more “natural” milk experience without the heightened risks that come with raw milk, a good option is to try pasteurized, non-homogenized milk. While it is not nutritionally superior, it retains the cream layer and texture some people prefer while still providing the safety protection of pasteurization.

As a parent to two littles, I am always in search of the healthiest, most nutrient-dense options for my own children, but I prioritize safety first. That balance is what makes pasteurized, non-homogenized milk appealing: you get a sensory experience closer to traditional milk without sacrificing safety or relying on unsupported health claims about homogenization itself.

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Transcript: The ‘Real Food’ Reset

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We are diving into the newly released 2025 2030 dietary guidelines from the USDA and HHS. They just dropped on January 7, 2026. And normally I think people hear government guidelines and they just tune out.

Oh yeah. Normally I would say prepare to be bored because it’s usually just endless PDFs about percentages and obscure micronutrients.

Exactly. I just picture the food pyramid that weird triangle from the ‘9s that told us to eat an entire loaf of bread at the bottom.

Right. With a tiny piece of steak at the very top.

Yeah. But this this is different. The sources we’re analyzing are calling this a historic reset.

It’s a huge move away from what you would call nutrition by math. You know, counting calories and percentages and a real pivot toward nutrition by common sense, which sounds fantastic on paper, but as I was reading through this, I realized this isn’t just a friendly suggestion. The government seems, well, panicked.

That is the right word. Urgency is all over this text.

So, our mission today is to figure out why the script has flipped. We need to unpack why the government is suddenly treating your dinner plate like a national security issue.

What the heck happened to lowfat? Because that was a shocker to me and crucially what you are actually supposed to buy when you go to the grocery store now.

Well, we need to talk about the economics too because when the US government changes the menu, it sends these huge shock waves through the entire farming economy.

Okay, so let’s start with that panic. Why the reset? Why now? Was the old advice just not working?

Not working is a very polite way to put it. The source material frames this as a direct response to a catastrophic failure in public health.

So, we’re not just a little unhealthy. We are in a metabolic crisis.

The numbers in here, I had to reread them. I actually thought it was a typo.

They’re staggering. The report notes that nearly 90% of US health care spending now goes toward treating chronic disease.

So, nearly every dollar we spend on doctors and hospitals is just managing ongoing sickness.
90 cents on every dollar. We are effectively bankrupting the system, treating diseases that are for the most part preventable. It’s just unsustainable.

And the weight statistics, more than 70% of American adults are overweight or obese. But the stat that I think really terrified the policy makers, the one that likely forced this reboot, is about the kids. The pre-diabetes stat.

Yes. Nearly one in three adolescents has pre-diabetes.

So that means their bodies are already struggling to handle sugar before they even hit their 20s. That’s terrifying.

It is and the guidelines explicitly state that 60% of these chronic issues are attributed to inflammatory diets.

Okay, can we define that? Inflammation is such a buzzword; everyone uses it. But what does it actually mean in this context?

Think of it like a low-grade fire inside your body. When you eat foods that your body struggles to process, you know, highly-processed stuff, constant sugar spikes, your immune system stays on high alert. So, it never rests.

It’s constantly fighting what it inks is an invader. That chronic irritation damages blood vessels, organs, tissues, everything over time. It’s the engine heat that eventually blows the gasket.

So the government looks at this map of inflammation and says this isn’t just about fitting into your genes anymore.

No, they are framing diet related disease as a national readiness issue.

That sounds like military language.

It is. If your population is too sick to work, too sick to serve in the military, or just too expensive to insure, you don’t have a health problem. You have a national security problem.

So that explains the why. The house is on fire. Now let’s look at the what because they are changing the visuals. I mentioned the food pyramid earlier. That big slab of carbs at the bottom.

For 40 years, the advice was anchor your meal with starch and be very, very careful with fat. And the new guidelines, they completely flipped the script. The new visual anchor is protein, healthy fats, and whole produce.

Okay, let’s tackle protein first because looking at the notes here, they prioritize protein at every meal. That feels aggressive.

It is a dominant strategy and the target numbers are specific: 1.2 to 1.6 g of protein per kilogram of body weight, or roughly 0.5 grams per pound of body weight.

Okay, so if I weigh 160 lbs, I need about 80 grams of protein per day, right? Which doesn’t sound crazy until you actually try to do it, right?

That’s not just an egg for breakfast. That’s like three eggs or a substantial piece of chicken at lunch and dinner. It requires intent.

Why the push for so much? Is everyone supposed to be a bodybuilder now?

Well, there are three reasons the source really highlights. First is muscle maintenance. We are an aging population. If you want to be walking, carrying groceries, and living independently in your 80s, you need muscle mass. You can’t build or keep muscle without adequate protein. It’s basically an anti-frailty prescription.

That makes sense. But what about weight?

That’s the second reason, and it’s the most interesting one for weight loss, satiety, the feeling of being full.

But it’s more than just feeling full. There’s a theory, and the guidelines really lean into this, that your body essentially keeps you hungry until it gets enough protein.

So, it’s like a nutrient hunt.

Exactly. If you eat a bag of chips, you can eat the whole bag because there’s almost no protein. Your body is saying, keep eating. I haven’t found the building blocks yet. But if you eat a steak or a large serving of lentils, your body signals, okay, we got the goods. You can stop.

That that explains so much about my late night snacking. So, if I prioritize protein, I’m kind of hacking my own hunger signals.

Precisely. It crowds out the junk. If you fill up on the protein, you just naturally eat fewer calories overall without having to count them.

And the third reason, it’s cultural. It’s hard to teach people about complex versus simple carbs. But everyone knows what a piece of chicken is. It’s a clear message.

But I have to play devil’s advocate here. I feel like I see headlines every other week saying too much protein kills your kidneys or Americans eat too much meat. Is this universally accepted?

No. And the source acknowledges that tension. There is a counterview. Some nutritionists argue that most Americans already get plenty of protein and we don’t need to push it higher. But the guidelines committee made a choice. They decided that the risk of obesity, diabetes, and frailty was much higher and much more urgent than the hypothetical risks of eating too many pork chops. They’re betting on protein to fix the metabolic crisis.

Okay, so we’re eating the pork chop now. What do we cook it in? Because this is the part that actually shocked me. I grew up in the skim milk era. I thought fat was the enemy.

This is the aha moment of the whole document. The guidelines have done a complete 180 degree turn on dairy. They’re actually endorsing full fat dairy explicitly. Whole milk, full fat yogurt, cheese…as long as —  and this is the key — it has no added sugar.

I feel like I need a moment of silence for all the watery skim milk I drank in the ’90s. It was bluish. It was so sad.

It was a sad time for cereal. Yes.

But seriously, how did we get this so wrong? For decades, doctors told us saturated fat in milk would give us heart attacks.
Well, you have to look at the history. In the 1950s, there was this hypothesis that dietary fat equaled body fat and heart disease. It was simple. It seemed logical. But it was wrong.

And we know this for sure now.

The source notes that research since at least 2002 has shown that the fat and dairy is just not the villain we thought it was.

So why is full fat better? Is it just because it’s less processed?

It’s about something called the food matrix. Nature packages things together for a reason. Vitamins A, D, E, and K are fat soluble. You literally cannot absorb them without fat.

So if you drink skim milk, then you’re just flushing those vitamins away. You need a ‘fat taxi’ to get them into your system.

And I’m guessing the satiety factor comes back into play here.

It’s a huge factor. Fat signals to your brain that you are fed. It slows down digestion. But there’s a sneakier reason the government is pushing this. Think about what happens when you take the fat out of yogurt. What does it taste like?

Chalk. Sour chalk.

Exactly. So, what did the food companies do to make us eat it?

They dumped sugar in it, fruit on the bottom, which was basically just jam.

Right. So, The low-fat craze actually fueled the sugar craze. By embracing full fat, the guidelines are trying to break that cycle. If the food tastes good naturally, because fat carries flavor, you don’t need to sweeten it.

And this isn’t just advice, right? This is actually changing laws.

It is. The source mentions the Whole Milk for Healthy Kids Act, which was signed just after the guidelines on January 14th, 2026.

So whole milk is actually back in schools.

Correct. The era of mandatory skim milk in the cafeteria is is over.

That is a massive shift. It really signals that we aren’t scared of healthy fats anymore.

We aren’t. And it extends beyond dairy. The guidelines are pushing for avocados, nuts, olive oil, eggs. The whole idea is to replace the calories we used to get from refined carbs with calories from healthy fats.

Which brings us to the common enemy. If we are eating steak and drinking whole milk, what are we cutting? Because we can’t just add calories on top of everything.

We are cutting the refined carbohydrates: the white bread, the crackers, the pastries, the white rice,
the stuff that makes life worth living.

Unfortunately, yes, but also the stuff that spikes your blood sugar the fastest.

The advice here is eat the rainbow, which I’ve heard since kindergarten, but there’s a nuance in the new text about whole forms.

Yes, the goal is five to seven servings of fruits and veggies a day, but they are really cracking down on juice.

Juice is well, it’s been demoted.

Metabolically, drinking a glass of orange juice is very similar to drinking a soda. You get all the sugar instantly with none of the fiber to slow it down. The guidelines want you to eat the orange. The fiber acts like a break on the sugar absorption.

So fiber is the buffer.

Exactly. It changes the hormonal response completely.

Okay. So we have the good list: protein, healthy fat, whole plants. We have the bad list: refined carbs. But what about the buzzword of the decade? Ultra-processed foods, UPFs. Is the government finally banning the Dorito?

This is where it gets politically tricky. The source notes that the term UPF isn’t splashed across the document in big red letters. They don’t want to get sued by every food company in America. But they’re being subtle about it.

They’re being descriptive. Instead of saying don’t eat UPFs, they say limit foods with artificial additives, stabilizers, and high added sugar. They’re describing the wrapper without naming the brand.

It’s the if it has ingredients you can’t pronounce, don’t eat it rule.

Precisely. They’re targeting the hyper-palatability. It’s when a food is engineered to be so delicious, the perfect crunch, perfect salt, perfect sweet that your brain’s stop signal just gets overwritten.

You can’t eat just one, right? The guidelines are trying to steer us back to, you know, boring food that our bodies actually know how to regulate.

This all sounds great. It really does. I love the idea of real food, but I have to bring up the implementation problem. The source brings this up, too. Real food is expensive, it spoils, it takes time to cook…

This is the real-world reality check. It is incredibly easy for a podcast host to say just roast a chicken,
right? It’s very hard for a single parent working two jobs to find the time or money to do that.

So, does the government have an answer for that or are they just shaming people who rely on boxed mac and cheese?

Well, HHS is trying to be practical. They’ve explicitly expanded the definition of healthy to include canned, frozen, and dried options.

So, frozen broccoli is okay. Not just okay, encouraged. Canned beans, frozen spinach, tinned tuna. These are shelf stable. They’re affordable and they’re nutritious. They are trying to break the myth that healthy requires a boutique grocery store and a private chef.

That’s a crucial distinction. You don’t need the organic kale massaged by monks. You just need the frozen peas. Exactly. It’s about access, not perfection.

I want to pivot to the invisible machinery behind this. You mentioned farmers earlier. If everyone in America actually followed this advice tomorrow…if we all started eating 80 grams of protein and drinking whole milk, what happens to the economy?

The guidelines act as a demand signal. Farmers plant what they think people are going to buy.

So, this is good news for cattle ranchers and dairy farmers.

Massive news for the dairy industry. This is a reputational resurrection. After being the bad guy for 40 years, they just got a federal seal of approval. That changes marketing. It changes subsidies. It changes everything.

But what about the companies making the frankenfood, the processed stuff? Are they just going to fold?

Oh, they’re smart. They’ll adapt. The source predicts a boom in minimally processed, value-added foods.

That sounds like business jargon. Translate.

Think of a rotisserie chicken. It’s convenient. It’s prepared, but it’s just a chicken. Or a bag of chopped salad kit with a simple dressing. Food that is easy but real. The money is going to shift from making new fake foods to making real foods easier to eat.

So, less science experiment and more convenience.

That’s the hope. The market follows the money, and if the money is chasing protein and real ingredients, the companies will provide it.

It really feels like we’re closing a chapter. We spent 50 years doing nutrition by the numbers, fearing fat, swapping butter for margarine, and we just got sicker and fatter. This feels like a return to grandmother wisdom.

It’s a simplified northstar. It’s admitting that we can’t outsmart millions of years of biology with a calculator. We tried to engineer a better diet and we failed. Now we’re going going back to basics.

So, if you’re standing in the grocery store right now feeling overwhelmed by all the labels, what’s the cheat sheet? How do we recap this reset?

Ideally, you remember four things. One, prioritize protein. Aim for that 0.5 gram per pound. It’s the anchor. It builds the muscle and kills the hunger. Two, don’t fear the fat. If it’s natural, like from dairy, nuts, or avocados, eat it. It keeps you full and helps you absorb vitamins. Three, eat the rainbow. Don’t drink juice; fiber is your friend. And four, ignore the marketing on the front of the box; turn it over. If the ingredient list looks like a chemistry textbook, put it back.

Simple, effective, and hopefully delicious. But before we let you go, I have one final thought I want to leave everyone with. Can a policy document actually change what is on the shelves, or is that entirely up to us, the consumers, to demand it with our wallets?

History shows the consumer moves first, the market follows. If we stop buying the junk, they will eventually stop making it.

Something to chew on, preferably over a high protein dinner. Thanks for listening to this deep dive. Go eat some real food and we’ll catch you next time.

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Guidelines to Groceries: A U.S. Food Reset

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This nutrition reset might sound simple, but the implications aren’t. Because federal dietary guidance doesn’t just shape dinner-table choices. It influences nutrition education, procurement standards, labeling conversations, school meals, and the broader public narrative around what counts as “healthy.”

And in the U.S., that narrative inevitably touches agriculture: what we grow, how we raise it, how we process it, and what ends up being affordable and accessible for families.

So what actually changed in these guidelines — and what should consumers and food-system stakeholders expect to come next?

What the New Guidelines Emphasize

The January 7, 2026 rollout frames the 2025–2030 Dietary Guidelines (DGA) as a “reset” toward real food and away from dietary advice that feels abstract, overly clinical, or too easy to game with marketing.

The easiest way to understand this “reset” is as a shift in what anchors a meal.

Previously, carbs were the base, with fat used cautiously. Now, meals are framed around protein, healthy fats, and whole produce. For dairy, guidance previously directed consumers to low-fat options, but now full-fat dairy is explicitly endorsed, as long as the food items don’t have added sugar. With a new focus on whole grains as part of a diet, guidance on consuming refined carbohydrates has now lowered, as well as limiting highly processed foods, added sugars, and artificial additives.

This isn’t just a new list of “eat more, eat less.” It’s a new public framing: less nutrition-by-math, more nutrition-by-common-sense.

Key Guideline Changes

‘You are what you eat’ has never been more evident. 60% of chronic diseases can be attributed to inflammatory diets. The press release argues the shift is necessary because of these rampant chronic disease trends, pointing to:

  • Nearly 90% of U.S. health care spending going toward treating chronic disease
  • More than 70% of American adults being overweight or obese
  • Nearly 1 in 3 adolescents having prediabetes

Whether you agree with every policy implication or not, the framing is unmistakable: diet-related disease is positioned as a national readiness and economic issue, not just a personal-health issue.

Protein: Eat More at Every Meal

The guidelines urge Americans to “prioritize protein at every meal,” and the new document includes protein targets in the range of 1.2-1.6 g/kg/day, or about 0.5 grams of protein per pound of body weight per day.

Why this is being emphasized:

  • Muscle maintenance: There’s growing attention to preserving lean mass across adulthood and aging, and protein plays a critical role in that.
  • Satiety + weight management: Higher-protein patterns can help with fullness and sometimes weight-loss adherence (people naturally eat fewer calories when they feel satisfied by a food).
  • A cultural reality: Protein has become the “macro Americans can understand,” which makes it an easy public message to repeat.

Was this driven by “new research”?

  • Not in the simple way headlines suggest. There is a body of research looking at higher-protein approaches in certain contexts, but many experts argue most Americans already get adequate protein and that these higher targets may not be warranted for the general population. That critique is showing up immediately in mainstream reporting about the new guidelines.

Full-fat Dairy: Part of Healthy Diet

The guidelines explicitly recommend full-fat dairy with no added sugars.

Why this is being emphasized:

  • Nutrient density + satiety: Dairy delivers protein, calcium, phosphorus, magnesium, and vitamins A,D,E, and K.  The full-fat options tend to be more satisfying for many people. This also slows down the digestion of any milk sugars.
  • A pushback against “low-fat but more sugar”: For years, many “low-fat” flavored dairy products compensated with sugar. The new framing tries to make “unsweetened” the non-negotiable.

Was this driven by “new research”?

  • The evidence around dairy fat and health outcomes has been clear at least since 2002, but the ‘low fat’ diet from the 1950s prevailed.  The saturated fat in whole dairy was blamed for cardiovascular disease and weight gain, but research shows this is not the case.
  • Saturated fat guidance has been a consistent feature of prior DGAs and remains a major topic in the DGA report.

Produce: Eat Whole Fruits & Veggies All Day

The guidelines stress eating vegetables and fruit throughout the day, focusing on whole forms.

Why this is being emphasized:

  • This is the least controversial part of the reset. The U.S. has long-standing shortfalls in fruit/vegetable intake, and whole forms generally deliver fiber and better satiety than juice or heavily sweetened “fruit products.”

Was this driven by new research?

  • Not “new,” so much as overwhelming continuity: long-term evidence consistently supports produce-rich dietary patterns for cardiometabolic health.
  • Eat the rainbow is an easy way to remember to get your 5-7 servings of fruit and vegetable in a day.

Healthy Fats: Consume from Whole Foods & Meats

The guidelines state to incorporate healthy fats from whole foods such as meats, seafood, eggs, nuts, seeds, olives, and avocados.

Why this is being emphasized:

  • The growing body of research, supporting the importance of the omega 3’s and 6’s for brain health and anti-inflammatory benefits
  • Lower-carb messaging needs a replacement calorie source: If you reduce refined carbs and added sugar, you inevitably talk about what replaces them. “Healthy fats” fills that gap.
  • Less fear-based fat messaging: It reflects a broader public shift away from blanket “fat is bad” thinking.

Was this driven by new research?

  • This is more of an interpretive evolution than a single new study.
  • The strongest consensus has long been around types of fat and overall dietary patterns, rather than fat avoidance at all costs, but where specific foods land is still debated.

Whole Grains: Ok to Eat, Reduce Refined Carbs

The guidelines suggest that we focus on whole grains while sharply reducing refined carbohydrates.

Why this is being emphasized:

  • Refined carbs are an easy “common enemy” because they’re overconsumed, highly palatable, and often bundled with added sugars and sodium in packaged foods.
  • Shifting people toward whole grains typically increases fiber and micronutrients without demanding perfection.

Was this driven by new research?

  • It’s consistent with decades of diet-quality research and the reality of current U.S. intake patterns (too many refined grains, too few whole grains).

Limit Highly Processed Foods

The new guidelines urge us to limit ultra-processed foods, added sugars, and artificial additives.

Why this is being emphasized:

  • This reflects a major cultural and scientific focus over the last decade: ultra-processed dietary patterns are associated with poorer health outcomes in many observational studies, and controlled feeding studies are exploring mechanisms and causality.

Was this driven by new research?

  • There has been a surge in research of ultra-processed foods (UPF) that these products may negatively affect our health.
  • While there is no use of the term “UPF” in the guidelines, they do note that older adults may need “fortified foods or supplements” under medical supervision if their “dietary intake or absorption is insufficient.”

Can We Reset in The Real World?

And this is the tension consumers live in every day.

The foods most people recognize as healthy are often the foods that feel hardest to execute consistently because of cost, time, cooking skills, kitchen access, and family preferences.

The Dietary Guidelines can call for a “real food” reset, but the how matters just as much as the what. To their credit, HHS messaging tries to preempt the practicality critique by emphasizing flexibility—fresh, frozen, dried, or canned all count.

But if federal guidance is going to land with everyday households, it has to translate into real-world realities like:

  • What “protein at every meal” looks like in school cafeterias, quick-service restaurants, and tight grocery budgets
  • How “limit ultra-processed foods” intersects with the fact that processed foods are often the most shelf-stable, accessible options
  • How emerging research (like the more nuanced conversation around full-fat dairy) actually makes its way into schools, doctor’s offices, and public health messaging—especially while debates around saturated fat and population-level guidance remain unresolved in global forums

Even if you never read the full document, the consumer takeaways are familiar—and workable when you frame them as practical defaults, not perfection:

  • Build meals around a protein anchor (eggs, yogurt, beans, fish, poultry, lean beef, tofu)
  • Add produce in the form you’ll actually use (fresh or frozen)
  • Choose whole grains more often and cut back on refined carbs and added sugars
  • Be skeptical of health halos; prioritize foods that are straightforward, filling, and nutritionally complete
  • The 2025–2030 Guidelines are being positioned as a major reset with a clear theme: real food, more protein, whole fruits and vegetables, healthy fats, whole grains, and fewer ultra-processed foods and added sugars. But implementation—what people can afford, access, and realistically repeat—is where this “reset” will either succeed or stay stuck on paper.

What This Mean for Ag & Food Producers

This is where D2D readers should pay close attention: when federal guidance elevates specific categories (protein, dairy, produce, whole grains), it tends to reinforce demand signals across supply chains.

Potential downstream effects to watch:

  • Protein demand stays front-and-center
    The guidelines explicitly spotlight protein “at every meal,” which supports ongoing momentum for animal and plant protein production, and innovation in how protein is packaged, priced, and distributed.
  • Dairy — especially full-fat — gets a reputational lift
    The recommendation for “full-fat dairy with no added sugars” is a direct reversal of the cultural push many consumers grew up with. And it aligns with the Whole Milk for Healthy Kids Act, signed January 14, 2026, bringing whole milk back into school meals, a concrete example of how guidance can translate into policy and purchasing.
  • A renewed premium on minimally processed “value-added” foods
    The line between “processed,” “ultra-processed,” and “convenient but still nutritious” is where brands will compete. The winners may be foods that do the hard work for consumers, while keeping ingredient lists simple and benefits clear.
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Food Trends ’26: Higher Standards

I love writing this piece every year, partly to see what’s coming, and partly to sanity-check what I’m already noticing in real life: smaller meals, tighter budgets, and way less patience for complicated food advice.

As Statista summarizes in its Consumer Trends 2026 reporting, consumers are more than ever, “increasingly deliberate about spending, prioritizing value and practicality over abundance.” Mintel echoes this framing, noting that food choices are becoming less aspirational and more rooted in everyday function. FoodNavigator’s 2026 outlook reinforces the same point, stating that the coming year is defined by “integration rather than disruption” across food and beverage categories.

When read together, these three trusted sources for consumer insights and market outlook, all point to the same conclusion: consumers are simplifying how they eat while also raising expectations for what their food delivers. The result is a move away from rigid food rules and toward food choices that combine multiple nutritional benefits and practical value.

This is not a rejection of recent food trends. It is an evolution shaped by economic constraints, new medical realities, and a more mature understanding of nutrition. In other words: the era of ‘food as identity’ is cooling off. ‘Food as a set of tools in a toolbox’ is heating up.

1. The Context: Constraint, Caution, and Choice Fatigue

Eating well gets harder when life is expensive and decision-fatigue is real. Statista’s Consumer Trends 2026 finds households across major global markets remain financially cautious: inflation, tariffs, and cost-of-living pressures are still shaping spending, even alongside cautious optimism.

Food sits in a unique place in this landscape. Consumers may cut back on discretionary categories, but food trade-offs feel personal. Statista suggests 60%+ of consumers are actively looking for better value in food purchases, not simply buying less. That shows up as fewer impulse buys, closer scrutiny of ingredient lists and health claims, and higher expectations that foods deliver more than one benefit—especially as people consolidate eating occasions (hello, GLP-1 era) and think more about longevity.

Mintel frames this as a shift away from “aspirational eating” and toward functional, reality-based eating that supports long-term health. FoodNavigator similarly notes growing intolerance for complexity and exaggerated claims—particularly when products promise transformational outcomes that don’t match everyday use.

As FoodNavigator puts it:

“The longevity trend is relevant to almost everyone. Consumers wanting to ensure they live a longer, better quality life, are being encouraged to start paying attention to their health at a much younger age.”

Examples of this growing skepticism are increasingly evident across the food landscape. Consumers are questioning products marketed as “detoxifying,” “hormone-balancing,” or “metabolism-resetting” when those claims aren’t backed by clear, substantiated benefits. There’s also rising frustration with foods positioned as meal replacements that still require add-ins, supplements, or prep to be “complete.”

Ingredient lists and front-of-packaging claims filled with buzzwords, natural, grass-fed, adaptogens, nootropics, superfoods, are losing credibility when brands can’t explain what they do or why they matter. Highly restrictive “perfect” diet frameworks are facing similar pushback when they assume ideal schedules, unlimited budgets, or unrealistic cooking habits. (And honestly? It’s about time.)

In contrast, foods that clearly communicate what they do—delivering satiety, convenience, or basic nutrition—are gaining trust as consumers prioritize simplicity and practicality. Think: high-protein staples like Greek yogurt, cottage cheese, eggs, and rotisserie chicken; no-prep snacks like nuts, jerky, hummus, and cheese sticks; and predictable convenience foods like bagged salad kits, microwaveable grains, and frozen meals that plainly list calories and protein.

These are the “no drama” foods—the ones that actually get eaten on busy weekdays. Even functional categories earn more credibility when the purpose is straightforward, like electrolytes for hydration or fiber-forward basics like oats and beans, rather than dressed up as a transformation.

This shift away from aspirational eating and toward functional, everyday nutrition is now being echoed beyond the marketplace. In January 2026, the U.S. Department of Agriculture announced a significant reset in U.S. nutrition policy, explicitly emphasizing a return to real food, protein, fruits and vegetables on the TOP of the food pyramid as the foundation of health.

The message reflects growing recognition that increasingly complex guidance, layered claims, and rigid dietary frameworks have not translated into better health outcomes such as reduced cancer, heart disease, diabetes, and Alzheimer’s.

“American households must prioritize whole, nutrient-dense foods—protein, dairy, vegetables, fruits, healthy fats, and whole grains—and dramatically reduce highly processed foods. This is how we Make America Healthy Again.”

-U.S. Food & Drug Administration

Together, consumer behavior and policy direction point to the same conclusion: nutrition strategies that resonate in 2026 are those that emphasize efficiency, nutrient density, and practicality, not optimization for its own sake.

2. From “Maxxing” to Nutrient Density

For much of the past decade, food trends have had a strong emphasis on singular nutritional goals: high protein, low carb, plant-only. While these approaches brought attention to important nutrients, they also encouraged narrow thinking, something we know can cause nutrient imbalances and generally poor nutrition.

Statista data shows that the rapid adoption of GLP-1 medications is accelerating a shift away from eating for quantity alone. GLP-1 users consume about 30% fewer calories on average, are choosing smaller portions, and increasingly look for foods that deliver satisfaction and nutrition without excess. As Statista analysts note, consumers impacted by appetite-suppressing medications are “reframing health around efficiency rather than quantity,” i.e.- what gives you the most nutrients in the least amount of calories.

As a result, protein is no longer disappearing, but it is changing form.

What consumers are moving away from:

  • Protein bars and shakes engineered almost entirely around protein grams
  • Products positioned as nutritionally sufficient based on a single claim.

What is gaining relevance:

  • Naturally protein-rich foods with added nutritional benefits, such as skyr-style yogurts from brands like Siggi’s or Icelandic Provisions, which deliver high protein alongside calcium and live cultures, or lentil-based pastas like Barilla Red Lentil, which provide protein, fiber, and iron in a familiar format.
  • Strained and fermented dairy formats, including Two Good Greek Yogurt or Chobani Complete, which pair protein density with probiotic support and bone-health nutrients such as calcium and vitamin D.
  • Balanced, mixed meals built around whole ingredients—such as Amy’s Kitchen lentil bowls, Daily Harvest grain-and-legume blends, or Sweetgreen warm bowls—that deliver protein as part of a broader matrix of fiber, complex carbohydrates, and micronutrients rather than as an isolated add-on.

Mintel characterizes this transition as a move away from “nutrient maxxing” toward what it calls “nutritional efficiency,” where foods are expected to deliver multiple benefits within smaller portions. FoodNavigator similarly notes growing skepticism toward one-note nutritional messaging, observing that “consumers are no longer impressed by single claims divorced from real eating habits.”

3. Fiber Becomes Foundational

Fiber has long been recommended but rarely prioritized. In 2026, it is predicted to become critical rather than supplemental.

Statista highlights that younger consumers, particularly Gen Z, are increasingly motivated by long-term health and prevention, while still constrained by cost, time, and overwhelm. Fiber uniquely addresses these pressures by supporting gut health, blood sugar regulation, and satiety without requiring radical dietary change. As Statista notes, preventative health is increasingly pursued through “everyday food choices rather than specialized interventions.”

Rather than adding fiber as a standalone supplement, many brands are embedding it directly into familiar, everyday foods. This is showing up in fermented plant-based yogurts such as Cocojune, which pair live cultures with naturally fiber-containing ingredients, as well as in breads made with whole grains and seeds that deliver four to six grams of fiber per slice, including Dave’s Killer Bread varieties. Fiber-forward snacks are also gaining traction, with products like Biena roasted chickpeas and Nature Valley oat-based bars offering naturally occurring fiber in formats consumers already recognize and trust.

FoodNavigator reports that fiber is increasingly positioned as a partner to protein, stating that brands are using fiber to help foods feel “more complete and more satisfying in a lower-calorie context.”

4. Traditional and Shelf-Stable Foods Are Reframed

Economic pressure is reshaping how consumers define quality and value. Statista notes that while consumers still allow small indulgences in food, those indulgences must feel reliable and worth the cost. As one Statista insight summarizes, consumers are “trading down selectively but trading up emotionally.” Prioritizing familiarity over complexity.

As a result, shelf-stable and traditional foods are being re-evaluated, not as lower-quality compromises, but as strategic, practical choices in a constrained food environment. Consumers are rediscovering formats that balance nutrition, affordability, and reliability. Canned beans and lentils, which provide affordable sources of protein and fiber with long shelf lives and minimal preparation are gaining in popularity. Frozen vegetables, which retain nutritional value while reducing food waste and saving time in everyday cooking are becoming more desirable.

FoodNavigator’s 2026 trend analysis highlights renewed interest in traditional formats across dairy and pantry categories, as consumers gravitate back toward foods that feel practical in uncertain times. This includes staples such as milk, yogurt, cheese, canned beans, lentils, soups, and frozen vegetables, formats that are familiar, versatile, and easy to store or prepare. The emphasis is not nostalgia, but reliability: foods that consistently deliver nutrition, value, and ease without requiring consumers to adopt new habits.

5. Technology as a Tool for Continuity

The long-standing natural-versus-processed debate is giving way to pragmatism. Statista’s consumer research shows openness to food technology when benefits are clear, transparent, and tied to real-world challenges such as cost, waste, or environmental pressure.

Mintel notes that consumers are increasingly comfortable with food technology when it is framed as supporting existing food systems rather than reinventing them. Acceptance is highest when innovation preserves familiar taste, texture, and usage, while quietly improving environmental or nutritional performance behind the scenes.

In practice, this is showing up through technologies that enhance foods people already recognize:

Precision fermentation, for example, is being used to produce dairy-identical proteins that perform just like traditional whey and casein in familiar products. Companies such as Perfect Day supply fermentation-derived dairy proteins that are used in ice creams, yogurts, and beverages that look, taste, and behave like their conventional counterparts, but with significantly reduced land and water use. This allows brands like Straus Family Creamery and plant-forward innovators to create products with the sensory qualities consumers expect while lowering environmental impact.

Upcycling dairy byproducts is another area gaining traction. Brands like Wheyhey! repurpose whey proteins into high-quality nutrition bars and protein snacks, turning what was once a low-value stream into a consumer-ready ingredient. Similarly, companies such as Renewal Mill incorporate upcycled whey into baking mixes and snack products, reducing waste while enhancing protein content and delivering the texture and flavor that customers recognize from traditional bakery items.

FoodNavigator reinforces this framing, observing that innovation is most successful when it is “used to protect familiar foods, not ask consumers to abandon them.”

“Let food be thy medicine and medicine be thy food.” 

– Hippocrates

What This Means for 2026

Taken together, the data tells a coherent story: consumers are seeking foods that fit their lives, financially, nutritionally, and emotionally.

This is not a vilification of 2025 trends. It is an evolution driven by greater knowledge and tighter constraints. As appetites shrink and expectations rise, food choices become more integrated and more realistic.

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Aging: Smooth Climb…or Rapid Ascent?

As a younger parent, I was perpetually annoyed hearing things like, “Once you hit 40, it all goes downhill…and fast” That’s not due to age, I thought; that’s from life’s circumstances – kids, aging parents, job shifts, and so on.

And then I got there. For months, I felt like I was losing the battle against fatigue while somehow acquiring jitters with my second cup of coffee. Then I came across an article in the medical journal Nature, which felt like a harsh yet validating slap in the face. I guess there is something to this sudden shift in aging once we hit 40s, after all…

We all know aging is unavoidable – a constant in our lives once we reach our mid-30s. But while most of us naively liken it to a slightly uphill stroll, a recent study reveals that aging sneaks in a couple of surprising hairpin turns along the way, most likely occurring in our 40s and again in our 60s.

Sure, these shifts may be biological, but there must be things we can do to ease these blows, right? Thankfully, yes…but let’s get the basics of this study down first.

Overview of the study

The study, Nonlinear Dynamics of Multi-omics Profiles During Human Aging, takes a comprehensive look at how molecular and biological processes shift over time, offering insight into how our bodies age and which factors significantly affect our long-term health, lifestyle, and nutrition during these periods.

The Stanford University research team followed 108 California residents between the ages of 25 and 75 over an average period of 2 years. They collected massive amounts of “multi-omics” data – large sets of biological information to measure molecular activity in the body.

This comprehensive series of tests does more than just track blood pressure or glucose levels; it captures hundreds of various body functions for an individual, all at the molecular level. Multi-omics data for this study included the following lab tests:

  • Genomics: genes, or DNA; essentially the body’s instruction manual
  • Transcriptomics: RNA, shows which genes are “turned on” or active
  • Proteomics: proteins that carry out most of the body’s functions, including cytokine activity
  • Metabolomics: metabolites, or the small molecules made when your body breaks down food, drugs, or its own tissues
  • Lipidomics: fats and fatty molecules that play key roles in energy and cell structure
  • Microbiomics: microbes living in and on you that affect digestion, immunity, and mood

Rather than the collected data showing linear molecular changes over time, researchers found the opposite: most of the changes are non-linear.

In fact, only about 7% of all molecular activity studied behaved linearly with age, whereas about 80% of molecular behavior revealed far more complex, non-linear patterns.

What does “non-linear” really mean here?

This study suggests our body’s molecular and functional “engine” doesn’t slow down gradually; it hits two major inflection points. These two major “waves” are represented in the data as significant periods of molecular disruption, occurring around ages 44 and 60.

The multi-omics data indicates that each wave is unique regarding specific changes occurring in our bodies:

Around age 44:

  • Molecular activity: significant molecular disruptions occur in lipid metabolism, alcohol metabolism, caffeine metabolism, and cardiovascular/lipid markers
  • Observations: marked decreases in metabolism, energy, and cardiovascular health indicate extra attention needed at this stage

The takeaway: Your body can’t break down fats for energy or metabolize alcohol or caffeine as well. In addition, exercise more frequently to keep your heart healthy.

Around age 60:

  • Molecular activity: significant shifts occur in immune regulation, carbohydrate and fat metabolism, kidney function, tissue and organ structural stability
  • Observations: the body’s immune system begins to change, blood sugar control can become trickier, and tissues such as muscle and skin may lose resilience

The takeaway: Be kind to your body and diversify your microbiome during this phase, as your immune system and metabolism aren’t as efficient.  Also, your kidneys and other organs are less resilient, so stay hydrated all day long.

How did researchers detect these shifts?

Scientists wanted to see how different molecules and microbes in the body shift as we age, so they used a computer algorithm called DEswan, which is like sliding a magnifying glass along the subjects’ molecular timeline. This helped them distribute people into similar age groups to spot where big shifts happened in the body’s chemistry and microbiome from one age group to the next.

When they looked at all the compiled data, that’s when they discovered these molecular changes coming in distinct waves.

And these waves correspond with age-related illnesses, like the accelerated risk of cardiovascular disease, type 2 diabetes, and kidney disease during these inflection periods.

Though this study has been peer-reviewed, the researchers note some limitations that may not align with the broader population.

They note the relatively small cohort of 108 subjects, all aged 75 or younger and residing in California. Also, data collection was limited to about two years, whereas most aging studies are longitudinal, providing multiple years of data to mine for more concrete findings.

What can be done to slow down aging?

We often turn to social media feeds and other news sources to provide us with health and wellness solutions, especially when we see excerpts from well-known anti-aging professionals. These experts often include Dr. Peter Attia and his recent book, Outlive; Dr. Rhoda Patrick’s research on inflammation and aging; and Dr. Andrew Huberman’s conversations with fellow longevity experts, like biologist David Sinclair.

But what have studies shown us about slowing down our biological age? While more research is being conducted on the molecular indications of humans’ biological aging, here are a few studies that have shown promise in slowing down its process via our lifestyle choices, with technology potentially playing a role further down the pipeline, too.

A recent study with older adults revealed the surprising impact just three things can have on aging. Subjects who took omega-3 fatty acids and vitamin D and exercised regularly experienced a measurable slowing of biological aging, or about 3.5 months [ls3] [HK4] over three years, according to the researchers’ epigenetic clock measurements.

A meta-analysis on calorie-restricted eating studies shows that reducing caloric intake by 25% can slow our biomarkers of aging, leading to a reduction in future mortality risk. Intermittent fasting yields similar results, as well.

And ongoing research into epigenetics continues to reveal all the small ways our lifestyle and everyday behaviors can affect how our genes are expressed, including how we biologically age. Our DNA is affected by everything we experience – from the chemicals released from activity, during periods of stress, foods and drinks we consume, the quality of our sleep, and so on. So while we inherit our genes, it’s our lifestyle that helps turn them on or off.

Novel therapies in biotechnology may further slow down aging in the coming years. Recently, scientists have found that senescent cells – aged cells no longer functioning properly – can be cleared by drugs or supplements called senolytics, which helps preserve tissue integrity and reduce inflammation. And clinical trials investigating epigenetic reprogramming have found that some cells can be “reset” to help regenerate tissues and repair damage.

While we may not “stop” aging altogether, we’re gaining tools to shift the pace and perhaps extend the period of life spent in good health. But the insight from current research is actionable: aging biology is dynamic, and our behaviors can interact with that.

Tips for planning long-term health

There’s a lot of heavy information here – I know. But keep in mind that these “waves” should be used as gentle reminders for our intervention, rather than ticking time bombs.

So try to replace any doomscrolling with these helpful tips instead:

  • Follow a gut-healthy diet

  • It’s never too late to adopt a “longevity-friendly” lifestyle
    • Consider adopting a healthier approach to your eating habits, such as adhering to the Mediterranean diet and/or trying intermittent fasting
    • If you’re on the younger side, your 30s and 40s are an ideal time to build strength in metabolic flexibility by increasing muscle mass, cardiovascular resilience, and decreasing consumption of saturated fats, alcohol, and caffeine
    • As you move into your 50s and beyond, focus on resistance training and light to moderate exercise several times a week, and consume immune-supporting fruits and veggies, lean proteins, kidney-friendly hydration, and anti‐inflammatory add-ins
  • Don’t forget these crucial habits, too:
    • Exercise, sleep quality, stress management, activity level, and daily habits all feed into the molecular systems that the study highlights, like our immune system, metabolism, and tissue integrity
    • Limit consumption of alcohol, highly processed meats, sodas, and other products with excessive added sugars, as these can increase molecular disruption
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Engineering Nutrition: The Crops Changing Public Health

Hidden hunger, a diet full of calories but short on nutrients, remains one of the world’s most persistent health crises, affecting at least 20% of the global population.

Recent biomarker-based analyses estimate that hundreds of millions of children and over a billion adults are deficient in at least one essential micronutrient. The irony? We’re swimming in an abundance of calories.

Even if you eat five to seven fruits and vegetables per day, you still may have a hidden hunger for nutrients. Crops today are bred for higher yields and pest resistance, which can lead to less nutritional density. In addition, if they are overcooked, they can also lose their value – and their taste.

NIH published a report indicating the decline in the nutritional quality of foods:

“Important commercial high-yielding fruits such as apples, oranges, mango, guava, banana, and vegetables such as tomato and potato have lost their nutritional density by up to 25–50% or more during the last 50 to 70 years due to environmental, genetic, and field soil dilution factors.”

Despite the decline, eating your fruits and vegetables still has benefits!  “Food as Medicine” programs, where doctors prescribe produce the way they once prescribed pills, have shown measurable benefits in blood pressure, blood sugar, and food security.

The lesson is clear: what grows in the soil can directly affect what circulates in our blood.

Now, biotechnology is putting that on steroids. In 2025, gene editing technologies, like CRISPR and bioengineered foods, moved from promise to practice. Lettuce engineered to act like a multivitamin. A vitamin-D tomato soup being tested in humans. Bananas that don’t brown before you eat them.

Innovation in Our Fields

Across labs, fields, and supermarkets, the boundary between agriculture and health care is dissolving. Take a look at these advances in some of the daily staples in our diet today:

When a Salad Becomes a Supplement

This March, researchers at Hebrew University published a Plant Biotechnology Journal on CRISPR-edited lettuce enriched with 2.7 times the beta-carotene, almost 7 times the vitamin C, and carotenoids, which provide eye protection, antioxidants, and cognitive function — without reducing yield.

Lead author Yarin Livneh and mentor Alexander Vainstein describe it as “stacking nutrition inside a plant that millions already eat.”

Why it matters: Lettuce is one of the most consumed vegetables in the world yet contributes little nutritionally. If this fortified lettuce scales commercially, it could help chip away at “hidden hunger,” improving micronutrient intake without changing behavior.

“Gene editing gives us an unprecedented ability to improve the nutritional quality of crops without affecting their productivity.”

— Prof. Alexander Vainstein, Hebrew University

Tomatoes Proving Food Is Medicine?

In September 2025, the John Innes Centre and Quadram Institute, in England, launched the ViTaL-D trial, the first human study of a gene-edited food designed specifically to improve nutrition.

76 adults with low vitamin D consume tomato soup daily for three weeks, each serving made from tomatoes edited to accumulate provitamin D3, which converts in the body to vitamin D3.

If blood levels of D rise, it’s the first direct evidence that a crop can change a human biomarker.

Why it matters: this is the “soil-to-serum” moment, a test of whether biofortified foods can function as nutrition therapy. If successful, these tomatoes could integrate seamlessly into produce-prescription and Food-as-Medicine programs already shown to improve clinical outcomes.

“Food is health care. It’s exciting to see science enrich something as ordinary as tomato soup with the potential to improve health.”

— Prof. Cathie Martin FRS, John Innes Centre

Bananas Fighting Food Waste

Bananas are the world’s most popular fruit, and one of the most wasted. In 2025, UK biotech Tropic unveiled a gene-edited, non-browning banana that resists bruising and stays yellow hours longer after peeling, named one of TIME’s Best Inventions of 2025.

Food waste isn’t trivial: roughly one-third of food grown globally is lost or discarded, along with the nutrients it contains. When a banana stays edible longer, vitamins and calories reach people instead of landfills, while reducing greenhouse gases from decomposition.

Why it matters: waste reduction is nutrition policy in disguise. Every untossed banana delivers more potassium, fiber, and vitamin B6 to the human diet, and fewer emissions into the atmosphere.

When Innovation Meets the Consumer

More than their parents, today’s younger consumers are willing to try vegetables and fruit that are developed to be more nutritious and tastier. Yet, history has shown that the path from soil to the consumer is not as simple.

Florida’s citrus industry offers a cautionary tale. Since 2005, citrus greening has destroyed over 80% of state production, making orange juice a luxury item. Gene-edited and transgenic trees resistant to the bacterium exist, but regulatory hurdles and consumer resistance have slowed adoption.

As one biotechnology advisor put it, “When people see biotech as saving a fruit, they hesitate; when they see it as saving their health, they listen.”

We’ve seen this before: the Hawaiian papaya only survived when virus-resistant GM varieties were planted. However, while GMOs scare the consumer, CRISPR is altering the genes in the existing fruit or vegetable.  It doesn’t seem as fearful.

At least 50% of the consumers would try CRISPR foods that are more nutritious and taste better than their original cousins. Yet for those who want to stay clear of any sophisticated gene editing, there is a company called Row 7 that is on the market today.

Row 7 works with plant breeders, farmers, seed growers, and chefs to enhance the quality and taste of vegetables as well as healthier soil. Grown organically, they are sold in some Whole Foods, Freshdirect, Misfits Market, Sprouts Farmers Market, and SweetGreen as well as specialty grocers throughout the country.

If 2024 was the year of promise, 2025 is the year of practice. Peer-reviewed, nutrient-enhanced crops; a human feeding trial proving food can change blood chemistry; microbial fertilizers that could curb emissions; and policy frameworks that finally clear a path from lab to plate.

The question isn’t if “food as health tech” will scale — it’s how fast and who will lead. Because the next generation of superfoods won’t come from supplement aisles, but from the soil itself.

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Sugar Substitutes: Healthy swap or sneaky trick?

Sugar substitutes are everywhere: splashed across “zero-sugar” sodas, stirred into your morning coffee, mixed into protein bars and powders that promise taste without the calories.

Whether or not we’ve been aware of these products beyond the diet section of the soda aisle, they’ve been a part of our food system for over a hundred years, and even among some indigenous populations for over a millennium.

Sugar substitutes became common last mid-century, with food manufacturers creating sweet-tasting treats for the diabetic population that wouldn’t spike their glycemic levels and insulin release. But now with the proliferation of keto, low-sugar, added protein, and net-zero carb products lining supermarket aisles, there’s a larger spotlight on alternative sweeteners.

Are these substitutes truly better for us than sugar, or a different route to the same metabolic potholes…or something worse?

Let’s break down the different types of substitute sugars, how they behave in the body, and what recent studies reveal about long-term health, including weight, heart, and cognitive outcomes.

What is a “sugar substitute”?

“Sugar substitutes” are lower or no-calorie compounds that add sweetness to foods and beverages with minimal effect on calories or insulin spikes. (If you’re looking for information on sugar and sweeteners, like table sugar, agave nectar, and honey, be sure to read this post.)

And it’s no wonder these sweet substitutes exist: we love sugary stuff, but it can wreak havoc on our health if we overindulge on sugary sodas, snacks, breakfast items, and desserts, just to list a few temptations.

That’s why about a quarter of U.S. adults use a sugar substitute daily – we want the sweetness, but not the calories and associated health risks.

Are sugar substitutes safe?

All sugar substitute products available for purchase in the United States have been reviewed and approved by the U.S. Food & Drug Administration.

Generally regarded as safe, these products have few reported health risks when ingested, according to FDA guidelines and global regulatory bodies. Any potential adverse effects can be averted by not overusing these products.

However, several reports show some of these sugar substitutes may have health risks of their own, including disruption of the gut microbiome and the gut-brain axis, increased neurological inflammation, and most ironically, weight gain and increased risk of diabetes.

Adding to the roster of health concerns, a recently released Brazilian study garnering worldwide media attention linked cognitive decline with various sweeteners, including aspartame, saccharine, ace-K, xylitol, and erythritol.

But, as cautionary as the health risks might feel, these studies require more research to be conducted as it relates to their causation of underlying health issues, as opposed to correlation – which is what many of these studies are based on. Plus, with any study, it’s important to examine data collection and assessment practices.

For instance, without a control group to isolate its findings, data collection methods for the Brazilian study require some scrutiny. Also, the researchers estimated consumption based on subjects’ indicated sweetener habits, not by measured intake. Because of this, more studies with stringent data collection protocols should be conducted before drawing any causal links, if any.

“While the finding that high consumption is linked to a faster decline is thought-provoking, it’s crucial to immediately highlight what the researchers themselves pointed out: this study shows a link, not a cause.

[This study] doesn’t prove that sweeteners are responsible for cognitive decline. It’s possible that other lifestyle factors associated with high sweetener consumption are at play.”

— Dr. Kamal Wagle, MD

And lastly, no matter what any study reports or social media claims, not all bodies react the same way. Individual genetics, dietary patterns, predisposition to disease, and gut microbiome all play a role. While these products may not affect many of us, some may incur an unintended reaction due to our body’s particular composition and habits.

Sugar substitute categories

While all sugar substitutes are designed to satisfy our sweet tooth with fewer calories, each type is derived differently. Because of this, consumers often classify sugar substitutes into the following categories:

  • Low or no-calorie artificial sweeteners are the most common additives in beverage products because they’re powerfully sweet with little to no energy
  • Sugar alcohols are linked to sugar molecules but behave differently in digestion, rendering them lower calorie due to malabsorption
  • “Natural sweeteners” are plant-derived or “rare” sugars gaining mainstream popularity

So let’s dive into each category to better understand them…

Artificial sweeteners: Do they help us lose weight?

Artificial sweeteners have been around for years, with saccharine pioneering the sweetener scene at the turn of the 19th century.

Though they’ve been around for a long time, these sweeteners became part of the household during the dieting trends of the 1960s and ‘70s. Since then, more players have entered the market, most notably aspartame, acesulfame-K, and sucralose – America’s preferred sugar substitute.

Though they may look and taste similar, each compound is unique. For instance, aspartame, a combination of two amino acids, gets digested in the small intestine, just like a protein. However, other popular sweeteners like sucralose, saccharin, and ace-K are largely unmetabolized in the body and simply excreted.

As far as using artificial sweeteners to lose weight, the results vary by use. In studies where no-calorie sweeteners replace sugar-sweetened beverages, you can see modest benefits: slight drops in body weight, fat mass, and sometimes improved risk markers.

However, if you swap water for a diet soda or eat a bunch of snacks labeled “sugar free”, there’s little to no evidence that link these sweeteners with weight loss. Worse yet, several studies link the consumption of artificial sweeteners to increased type 2 diabetes risk. Seems counterintuitive, right?

Implications beyond the waistline exist, too. Several studies have shown that sucralose, saccharine, and ace-K can disrupt the gut microbiome, leading to various health risks. But, remember, these correlational studies do not identify these sweeteners as the sole contributor to these health risks.

Though it’s easy to assume that overuse of these substitutes may lead to weight gain and diabetes, we can equally assume that these sweeteners can act as proxies for a broader pattern of repeated attempts to curb our weight via fad diets and food products.

And these concerns aside, sweeteners can help when used in place of sugar, especially for those consuming high sugar loads.

Sugar alcohols: Is it worth having no sugar spike?

Sugar alcohols, like erythritol, xylitol, sorbitol, and maltitol, have been around for over 100 years, when scientists discovered these ‘polyols’ by hydrogenating traditional sugars, like glucose. This led to a low-calorie product with a pleasant, sweet taste.

In the 1950s, doctors found that these sugar alcohols had no effect on blood glucose and inulin responses. Thus, they were quickly introduced into “diabetic-friendly” food and medical products, like cough syrups and oral suspensions. Doctors also discovered its anti-cavity properties, making sugar alcohols a beneficial addition to dental products and chewing gums. Today, they’ve been added to more trendy products, like net-zero carb protein bars and powders.

What makes sugar alcohols unique is their slow absorption in the small and large intestines. However, they can sometimes cause gastrointestinal distress when consuming more than the FDA’s recommended intake, especially with larger-molecule sugar alcohols like maltitol and isomalt.

Several studies found sugar alcohol’s potential ill effects beyond the gut. A recent paper linked elevated plasma levels of erythritol and xylitol to a greater risk of major adverse cardiovascular events, including stroke and heart attacks resulting from blood clots.  However, an investigative report in the Journal of Toxicology and Regulatory Policy found “no evidence that erythritol causes adverse health effects in humans at exposure levels commonly found in foods and beverages.”

Natural sweeteners: A health halo?

To many, natural sweeteners feel safer, more wholesome, and less processed.

Take a look at stevia: this South American herb has been used by indigenous tribes for more than 1,500 years. However, with its naturally greenish-brown color and bitter taste, Western consumers found it a bit too “natural”. But in the late ‘90s, stevia got a food processing makeover, refining the herb to look like traditional sugar substitutes.

Though not all stevia products are harvested from the herb itself, consumers still find the product widely appealing, boosting it to the #2 spot in sugar substitute popularity. Furthermore, it doesn’t raise blood sugar levels: stevia, like fiber, is digested in the gut, metabolized very little in the liver, and then flushed out of the body.

And now other natural sweeteners are on the rise, including:

Monk fruit

Extracted from a melon in southern China, the rind and pulp of these fruits yield intense sweetness with negligible calories. To reduce its sweetness and make it look more palatable, monk fruit products are often blended with another sugar substitute, like erythritol or allulose. It doesn’t raise blood sugar levels and is digested and excreted, like stevia.

Allulose

This “rare sugar”, occurs in figs, raisins, and maple syrup, and has about 70% the sweetness of table sugar but only 5% of sugar’s caloric load. Allulose is ideal for drinks, baked goods, and as a sweetener. It incurs minimal metabolization in the body, leaving blood sugar levels unaffected. Allulose may have benefits, as well: a study published in Nutritional Neuroscience reported it can alleviate metabolic and cognitive issues in prediabetic rats. However, this is the only study reporting these results at this time.

Tagatose

Another “rare sugar”, tagatose has sweetness similar to sucrose, with a trace presence found in dairy products, apples, oranges, and pineapples. Because it has about 40% of sugar’s caloric load, it doesn’t cause a glucose spike, per se, but will raise blood sugar levels. And because it has more calories than other substitutes, the liver has more to metabolize after it gets absorbed in the gut.

Chicory root

Though this herb is not as sweet as sugar, it’s often used to replace some of the sugar content in food products and may also include other sugar substitutes to further reduce caloric load. Also called inulin, this functional fiber adds bulk, retains moisture, and creates a pleasant mouthfeel to baked goods and shelf-stable snacks. It’s slowly digested in the large intestine, which makes it a great prebiotic and creates a longer-lasting feeling of fullness. But that comes at a price when overconsumed: its high fiber concentration can create notable gastrointestinal distress.

Modifying your Desired Level of Sweetness

The problem isn’t necessarily sugar or sugar substitutes – it’s often that we get used to the level of sweetness these compounds provide.

Making matters harder for us is that many of these sugar substitutes are multitudes sweeter than sugar – I’m talking about 300 times sweeter, like stevia and monk fruit. And when we’re frequently exposed to this level of sweetness, our palate and our brain come to expect it, thus creating a viciously sweet cycle.

What can we do to monitor our sweetness consumption? Here are some practical tips to get you started:

  • First, determine how much you’d like to reduce sweet products from your diet. Are you still sticking with one diet soda per day that replaced its sugary counterpart? Maybe you’re all set! Or maybe you’ve started chewing more gum or eating more sugar-free mints since moving to diet soda. Take a good, hard look.
  • Next, plan small steps you can take to move in that direction. Are you consuming regular soda? Perhaps consider swapping in diet soda as a short-term goal to reduce your sugar intake. And when you get used to that, start introducing flavored seltzers into your diet. Before you know it, you’ve curbed your desired sweetness level. The same goes for snacks…consider eating fruits and whole foods on occasion instead.
  • Consider your personal health concerns. If you have cardiovascular risk, consider stevia. If you’re prediabetic, maybe erythritol is a good option. And if you have digestive issues, try allulose.
  • Make a conscious effort to practice moderation. Use sugar substitutes as a tool, not a crutch. Pair them with nutrient-dense whole foods and focus on retraining your palate to appreciate natural sweetness again.
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How AI Is Transforming Our Health

Across the food system, AI is being harnessed for good—helping consumers make smarter nutritional choices, waste less food, and even personalize meals to their own needs.

We know that throughout the day we need fiber, protein, fruits, vegetables, not to mention all our micronutrients.  Yet, it is almost impossible to know if we are meeting our daily requirements.

It’s a troubling paradox: we’re surrounded by food, struggling to eat healthier—and wasting more of it than ever.

Now, artificial intelligence may help us change that.

AI Tools: A Matter of Health

For years, nutrition advice has been broad and impersonal: eat more plants, less sugar, moderate salt.

While still true, these guidelines often fail to capture the complexity of human biology—and the individuality of how we metabolize food.

AI is bridging that gap. Whether it’s helping you track nutrients more accurately, reduce food waste, or tailor your meals to your unique biology, technology is making nutrition personal, practical, and powerful.

And the variety, functionality, and accuracy of today’s applications are poised to vastly improve. The AI-nutrition-app market is set to surge from around $4 billion in 2024 to well over $10 billion in the next five years, driven by improved image-recognition technologies, wider health-tech adoption and a growing demand for personalized eating solutions.

When a Picture is Worth 1,000 Calories

Logging meals used to mean tedious typing, guesswork, and good intentions that fizzled out after a week. Enter AI-powered meal recognition apps: tools that analyze your food from a single photo.

Apps like CalorieMama, MyFitnessPal’s Meal Scan, Food AI – Plate Scan, and Cal AI use photos to identify foods, estimate portion sizes, and display calories, macronutrients, and even your progress toward recommended daily values in seconds.

Recent research published in Frontiers in Nutrition (2025) demonstrates that AI models can accurately identify foods with up to 90% accuracy and estimate nutrients within a few percentage points of laboratory-measured values. That means your phone can now serve as a mini nutritionist—tracking trends, flagging nutrient gaps, and helping users understand how their daily choices stack up. A word of caution though, it does not capture hidden ingredients like spices, sodium, and sugars.

“These image-based apps are helping people connect what’s on their plate to what’s happening in their body,” says Dr. Dana Small, a Yale neuroscientist who studies food perception and decision-making.

The benefit to these calorie-counting apps? Awareness.

You can’t fix what you don’t measure—and for many, seeing the numbers in real time is the nudge that leads to lasting behavior change.

Beyond Counting Calories: Tracking Nutrition

If wearables like the Oura ring can track your sleep and recovery, why couldn’t they do the same for tracking your nutrition? That’s the next wave of AI-driven metabolic tracking.

Emerging platforms like ZOE, Portion Master, Lumen, and January AI are connecting dietary input with biometric feedback, utilizing glucose monitors, gut microbiome analysis, and AI modeling to demonstrate how your body responds to specific foods.

Think of it as a nutrition version of precision medicine: your diet is fine-tuned based on your own biology, not broad averages.

  • ZOE pairs microbiome testing with an app that ranks foods by how they impact your blood sugar and fat metabolism.
  • Lumen uses a handheld device to analyze your breath and determine whether your body is burning carbs or fat.
  • January AI predicts how your glucose levels will react to different foods—before you eat them—using data from a continuous glucose monitor (CGM).
  • Portion Master allows consumers to analyze their plates for precise calorie and macronutrient information.

Clinical studies published in Nature Medicine and Cell Metabolism have demonstrated that personalized nutrition can significantly enhance blood sugar control, lipid levels, and satiety—key markers of cardiovascular and metabolic health.

“We’re moving from one-size-fits-all nutrition to a world where your body’s data writes its own menu,” says Dr. Tim Spector, co-founder of ZOE.

The Smart Fridge Revolution: From Waste to Wellness

Nearly 40% of all food produced in the U.S. is thrown away, costing the average family over $1,800 a year and contributing to 8–10% of global greenhouse gas emissions. AI is stepping in to change that as well.

Apps like Samsung Food now utilize Vision AI to identify ingredients from photos of your pantry or fridge, suggest recipes, and prioritize items that are close to expiring. Plant Jammer and Nosh also take a similar approach: inventory your fridge/pantry and suggest creative recipes from what you already have.

In hospitality and institutional settings, AI waste-tracking systems have already shown dramatic results. One pilot in hotels saw a 76% reduction in kitchen waste and a 55% reduction in post-consumer waste. Another retailer pilot using AI restocking/ordering systems (Shelf Engine / Afresh) reduced waste by 14.8% on average.

In homes, the research is still emerging, but the promise is real: more home-cooked meals, less impulse takeout, and more innovative use of what you already bought.

“Reducing food waste is one of the simplest ways to lower your food bill and your carbon footprint,”

– Food and Agriculture Organization of the United Nations

My Experience: Putting AI to Work In My Own Kitchen

Curious to see how these tools function in daily life, I tested both Samsung Food and Nosh over several weeks.

Samsung Food’s Vision AI easily scanned items in my fridge, sometimes correctly identifying even partially used produce, and generated recipes that incorporated what I already had on hand. It wasn’t perfect (a few mystery leftovers stumped it), but the suggestions often saved me from another night of takeout.

Nosh impressed me with its practical focus on expiration tracking. After logging items, it reminded me when foods were nearing their “use by” date, prompting me to use or freeze them. I noticed I was throwing out less, planning meals more efficiently, and even getting a clearer sense of what I actually eat week to week.

One of my colleagues found the MyFitnessPal app easiest to use for daily macronutrient analysis. Because the platform has been around for years, it’s got the biggest knowledge base, but she could still use manual entry to make the inevitable adjustments. She also tried Calorie Mama for its “point and shoot” ease of photo analysis, but had to spend considerable time correcting multiple entries.

Another colleague had a different but equally fascinating experience with AI, one centered on nutrition and medication management. He found that AI tools can help identify the best ways to balance dietary needs with prescribed medications. By analyzing data from his personal medication regimen, the system flagged potential adverse food interactions and suggested compatible dietary options. The result was a more comprehensive understanding of how food and medicine interact, which he could then discuss with his doctor — empowering faster, more informed decisions about his health.

These experiences underscore what the data already shows: when technology makes healthy, low-waste choices easier, and visible, we’re far more likely to follow through.

The Bigger Picture: AI and the Future of American Health

The conversation sparked by Robert F. Kennedy, Jr.’s Make America Healthy Again movement has reminded America that nutrition isn’t just personal—it’s national. How we eat affects our health, our economy, and the planet. The truth is, we can’t policy our way into better nutrition alone. We need tools that make healthy eating easier, more intuitive, and more sustainable in real time.

That’s where AI has the power to deliver. Whether it’s guiding better food choices, tailoring diets to our individual biology, or reducing waste in our kitchens, technology can help bridge the gap between what we know and how we live.

If the headlines paint a sobering picture of our current food system, these innovations hint at a hopeful future—one where science, data, and human habits finally align. A future where healthy eating isn’t just a guideline from Washington, but a personalized, everyday experience powered by intelligence—artificial and otherwise.

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Why Diet Quality Matters

Recent studies show that a diet of high-quality, nutritious foods, like the Mediterranean diet, can slash Type 2 diabetes risk. A healthy diet can boost metabolism even without weight loss, and plant-forward meals in midlife can help you age disease-free.

The bottom line? You don’t need to fixate on the number on the scale: what you eat plays a much bigger role in shaping your future health than you may realize.

Dr. Qi Sun, associate professor at Harvard, summarized the long-term impact of healthy eating: “The foods we choose in midlife set the foundation for how well we live decades later.” In other words, your dinner plate today is an investment in your 70-year-old self.

The Weight-Loss Trap

Let’s face it: most people measure the success of a diet – or their lifestyle – by what the bathroom scale says. Unless one is on a GLP-1 drug, weight loss is notoriously hard to achieve and even harder to maintain. This often leaves people discouraged—assuming they’ve failed when the pounds don’t budge.

Losing weight isn’t the entire goal. New research calls for a shift in thinking: the benefits of nutrition. The food you eat can transform your health at the cellular, metabolic, and cognitive levels. The 2025 studies you’ll soon read about weren’t designed for weight loss—they were designed to unlock sustained health and longevity.

Think of it like tending to a garden: you may not see the plants grow taller overnight, but with the right soil, sunlight, and water, they thrive throughout the season—resilient, productive, and full of life.

Study #1: Mediterranean Diet + Lifestyle = 31% Lower Diabetes Risk

A major study published in Annals of Internal Medicine (August 2025) tracked adults at risk for Type 2 diabetes who followed a Mediterranean-style diet rich in vegetables, fruits, olive oil, legumes, nuts, and fish. Researchers found that when combined with calorie reduction, moderate exercise, and weight-loss support, participants lowered their risk of developing Type 2 diabetes by 31% compared to diet alone.

The success of the study was based on blood glucose control, measuring fasting glucose, HbA1c, insulin sensitivity (HOMA-IR), body BMI, blood pressure, and lipid profiles.

Dr. Frank Hu, professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health, emphasized the importance of synergy, stating that “modest, sustained changes in diet and lifestyle could prevent millions of cases of diabetes worldwide.”

The takeaway? Eating better matters. But pairing diet with physical activity and behavior support multiplies the benefits. Small, consistent adjustments in daily life can help stave off one of the world’s most pressing chronic diseases.

Ensure that your Mediterranean diet also includes high-quality protein, which is essential for muscle maintenance and provides vital nutrients.

You can find more about the importance of proteins and the various types of proteins on our site.

Study #2: Diet Improves Metabolism—Even Without Weight Loss

Another Harvard study, published in June 2025, found that those who did lose weight had better health markers than those who didn’t. “ Each kilogram lost was associated with 1.44% increase in HDL cholesterol, 1.37% in triglycerides, a 2.46% drop in insulin, a 2.79% drop in leptin, and a .49-unit reduction in liver fat, along with reductions in blood pressure and liver enzymes.”

Yet benefits exist for those who have a hard time losing those few pounds. Researchers found that nearly one-third of participants improved key health markers despite not losing a single pound. Markers included increased HDL, decreased triglycerides, lowered insulin levels and leptin, decreased liver fat measure via imaging, decreased liver enzymes based on ALT and AST, which are markers of liver function, decreased blood pressure, and reductions in visceral fat levels—despite not losing a single pound.

Lead author Anat Yaskolka Meir reframed what counts as dietary success: “People who do not lose weight can improve their metabolism and reduce their long-term risk for disease.”

The findings show that you don’t have to lose weight for your body to thank you. Positive shifts in blood sugar control, cholesterol, and even hormonal balance can happen just by changing what you eat.

It’s like switching from cheap fuel to premium gas—even if the car looks the same, the internal systems run more efficiently and break down less often.

Study #3: Plant-Rich Diets Linked to Healthy Aging

The benefits of diet don’t stop with diabetes prevention or metabolic health. They extend across the entire lifespan.

A Nature Medicine study (March 2025) followed more than 105,000 adults over 30 years. The findings: those who ate plant-rich, minimally processed diets had far higher odds of reaching age 70 free from chronic disease, with stronger mental, cognitive, and physical function.

Specifically, people with the highest adherence to healthy eating patterns were twice more likely to age healthily. This was concluded based on the absence of chronic disease markers for cancers, heart disease, and diabetes; and brain imaging assessments that show memory, acuity, and brain aging, improved mobility, strength, and lower fragility scores, as well as healthy eating pattern indexes.

So what did “healthy eating patterns” actually mean in the study? Researchers used established diet-quality scores such as the Healthy Eating Index (HEI) and the Alternative Healthy Eating Index (AHEI).

High scorers consistently ate:

  • A variety of fruits and vegetables (especially leafy greens and colorful produce)
  • Whole grains instead of refined grains
  • Legumes, nuts, and seeds as regular protein and fiber sources
  • Lean proteins like fish and poultry in moderation
  • Healthy fats, especially olive oil and other plant oils

And they consistently limited:

  • Processed meats
  • Sugar-sweetened beverages
  • Highly processed snacks and packaged foods high in sodium, added sugars, or refined starches

In short, the people who aged best weren’t following a fad or restrictive diet—they were eating a balanced, plant-forward, minimally processed diet over decades.

Marketing vs. Reality: Don’t Be Fooled

Diet products are often promoted as quick fixes—low-carb, sugar-free, “metabolism boosting.” But these studies remind us that the science of nutrition isn’t about gimmicks.

An energy drink won’t make up for a good night’s sleep. A weight-loss shake isn’t the same as building a pattern of balanced, whole foods. And weight on the scale doesn’t capture the cellular, metabolic, and cognitive shifts happening inside your body.

We are certainly not saying that losing weight, when necessary, isn’t an important marker of health, but it isn’t the only marker, and shouldn’t be prioritized over other markers like blood work, digestion, good sleep, focus, improved mood, and cognitive clarity.

Practical Consumer Takeaways

  • Don’t obsess over the scale. Track your energy, blood work, digestion, and mood as indicators of success. Be sure to discuss your health markers with your doctor.
  • Aim for incorporating plants. Load your plate with vegetables, fruits, legumes, nuts, and whole grains.
  • Add, don’t subtract. Instead of fixating on what to cut, focus on adding high-quality foods.
  • Pair diet with lifestyle. Even light movement, stress management, and consistent sleep enhance the benefits.
  • Think long-term. Your food choices today shape your risk of chronic disease and quality of life decades from now.

Proteins, fats, carbs—nutrition is a web of essential pieces. But 2025 research reinforces a simple truth: it’s not about dieting down, it’s about eating up—quality, variety, and consistency.

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Sugar: Are All Sweeteners Equal?

From agave nectar and granulated sugar to high fructose corn syrup and molasses, sugar seems to be everywhere and added to everything. Most of us want to cut back on consuming sugar products, but somehow, they still find sneaky ways into many of the foods we eat.

And despite our team’s research on sugar’s connection to chronic diseases, like obesity, heart disease, cancer, and diabetes, we still struggle to reduce our own intake. And who can blame us? It just tastes too good sometimes.

Consider this example: The D2D team’s morning coffee…

I used stevia in my coffee for a long time, but it increased my desire for sweetness throughout the day, so I switched to a few grams of turbinado sugar and found my mid-day sugar cravings reduced.

Another team member carefully monitors glucose levels, relying on a stevia-erythritol product to reduce glucose spikes.

And another member uses a teaspoon of locally-sourced honey. Honey in coffee? Why not, I suppose…

So…which sugar choice is healthiest?  Let’s start with the basics first…

What Is Sugar, Really?

If you ask a chemistry teacher what exactly sugar is, you’d most likely hear these distinct types: monosaccharides, disaccharides, and polysaccharides.

  • Monosaccharides are simple sugars, or single sugar molecules like glucose, fructose, and galactose.
  • Disaccharides and polysaccharides are compound sugars, which are two or more simple sugars being bonded together, like sucrose (glucose + fructose) and lactose (glucose + galactose).

In addition to each type of sugar being distinct in chemical structure, they can also differ in processing, taste, and how your body initially metabolizes it. However, they all provide our bodies with energy to keep moving…but we only need so much fuel. If we consume more sugar than our bodies need, the excess will be stored as fat.

Building with Simple Sugars

Monosaccharides are the building blocks of sugar, with glucose being the primary source of fuel in our bodies.

Glucose: What cells use directly for energy

Most foods in our everyday diet break down into glucose. Because of its simple structure, glucose is quickly metabolized in the body, thus immediately causing blood sugar to spike, giving it the highest glycemic index of 100.

Fructose: Requires the liver to process

Before converting to energy, the liver must first metabolize fructose. Because of this, consuming too much fructose can lead to fat accumulation in the liver, raise triglycerides, and contribute to metabolic issues. Often found naturally in fruits and syrups, fructose has a significantly lower glycemic index of 20, despite being almost twice as sweet as glucose.

Galactose: Found in dairy products

The body converts galactose to glucose or uses it in other metabolic pathways. This lesser sweet monosaccharide isn’t in most public health discussions because it’s generally moderated via dairy consumption.

Basic Compound Sugars: Sucrose & Lactose

Disaccharides and polysaccharides require some digestion because of their more complex molecular structure.

Sucrose: Glucose bonded with fructose

Sucrose must be broken down into glucose and fructose before it’s metabolized in your cells and liver, respectively. It has a glycemic index of 60.

Sucrose is a naturally occurring carbohydrate in many fruits, vegetables, and grains. It’s also in processed products, like granulated sugar refined from sugar canes and/or sugar beets (this includes “raw” sugars, like turbinado and demerara).

Lactose: Glucose bonded with galactose

Naturally found in milk and milk products, lactose requires the lactase enzyme for metabolization. If you suffer from lactose intolerance, you most likely have a lactase deficiency, which results in those unpleasant side effects.

Source: Sugar Nutrition Resource Board

Natural Sugar Syrups

Naturally occurring sugar syrups, like agave nectar, maple syrup, and honey, deliver sweetness without the additional processing of other liquid sweeteners and refined sugars.

Because each syrup has varying ratios of glucose and fructose, they affect the body differently so take note if you have diabetes or other health condition.

Honey

Produced by bees from plant nectar, honey contains antioxidants, small amounts of vitamins and minerals, and even has antimicrobial properties. Because of its balanced composition, honey has a similar glycemic index to table sugar at 60.

Maple Syrup

Minimally processed and derived from tree sap, maple syrup is largely composed of sucrose with a little more fructose than honey, putting it at a glycemic index of 55. Maple syrup also has antioxidants and trace minerals, like zinc and manganese.

Agave Nectar

This nectar is almost fully comprised of fructose, resulting in a slower rise in blood sugar with a glycemic index of 20. The low GI is sometimes thought to make it “better,” but excess fructose carries its own risks of liver stress and high triglycerides.

Other natural syrups, like molasses and rice syrup, are often used in refined sugar products, like brown sugar and pancake syrups, respectively.

Processed Sugar Syrups

Processed sugar syrups are made by breaking down starches into a liquid form of simpler sugars. This process includes filtering, clarifying, and concentrating the liquid. Sometimes, processors add enzymes or acids to adjust sweetness and texture, making the syrups easier to blend, preserve, and use in food manufacturing.

Fruit Juice Concentrate

Removing most of the water from fruit juice through evaporation or freezing creates a thick, syrup-like product to be reconstituted later or used as a sweetener in packaged foods and beverages. It has a glycemic index of anywhere from 40 to 70, depending on the fruit used for the concentrate.

Corn Syrup

It’s derived from corn and is composed mainly of glucose. However, depending on how much processing it undergoes, it can also contain small amounts of other sugars, like maltose. It has a GI of 75.

High Fructose Corn Syrup (HFCS)

This is a very common sweetener in sodas, drinks, and sauces. Most HFCS has a slightly higher fructose level (~55%) than table sugar. Though not as high in fructose as agave nectar, some research finds that its higher fructose content can stress the liver more than pure glucose or even sucrose.

What Research Tells Us

Research continues to prove that no matter the source – honey, cane sugar, HFCS, organic sugars – too much of any of these products can harm your health.

So don’t be fooled into thinking that cane sugar-sweetened Coca Cola is a healthy alternative to its current high fructose corn syrup form, or that small-batch candy made from organic agave nectar is nutritionally superior to its supermarket counterpart.

Interestingly, when scientists compared glucose and fructose, they found the differences aren’t huge under normal eating conditions.

But when diets are high in both fat and sugar, fructose appears to hit the liver harder—raising triglycerides and increasing fat storage.

And health organizations around the globe concur with these findings. The U.S. Dietary Guidelines for Americans recommends less than 10% of our daily calories come from added sugar; and the American Heart Association recommends limiting added sugar to a stringent 6 to 9 teaspoons per day, no matter the sugar’s source.

These limits are set with good intentions given recent findings in added sugar’s myriad ill effects. A 2022 review in Metabolism and Health Impacts of Dietary Sugars pulled together evidence linking high sugar intake with obesity, non-alcoholic fatty liver disease, cardiovascular disease, and type 2 diabetes.

When it comes to natural sweeteners, not all are created equal. Honey and agave syrup are both often marketed as “better” alternatives to refined sugar, but they behave differently in the body.

Honey has antioxidants and seems to support healthier outcomes on several metrics. In contrast, agave nectar has a lower glycemic index but packs in more fructose, which can work against its benefits, if consumed in excess.

The takeaway? Even with natural sweeteners, moderation matters. But when push comes to shove, honey – whether in your coffee or added to your oatmeal – may be the slightly friendlier option.

How can we reduce our sugar intake?

Here are some quick guidelines as to how, what, and when to consume sugars:

  • Understand that all added sugars contribute to caloric load. Overconsuming any sugars – glucose, fructose, honey, corn syrup, and so on – will contribute to weight gain risk, dental issues, insulin resistance, heart disease, and other chronic conditions.
  • Limit overall added sugar intake to recommended amounts. Try to stick with the equivalent of no more than 6 packets (or 6 teaspoons) of sugar a day. For example, a 12-oz. can of Coke has almost 10 teaspoons of sugar, and a 20-oz. bottle of Gatorade has 9 teaspoons.
  • And limit no and low-calorie sweeteners, too. Many of these products have been shown to have harmful effects on our health. Aspartame, saccharine and sucralose can harm our cardiovascular health and gut microbiome, and xylitol and erythritol can negatively affect cognition and blood clotting.
  • Choose whole foods. Fruit, vegetables, and dairy products naturally contain sugar as part of their nutrient profile. Plus, they include all sorts of important nutrients and fiber to improve health and fill you up for longer.
  • When you want sweets, pick higher quality options. Natural options, like honey and maple syrup, tend to have antioxidants and trace nutrients. Plus, they aren’t usually consumed in large, concentrated doses, like processed syrups.
  • Hidden sugars are everywhere! Read the ingredients list, especially in food products like drinks, snacks, cereals, dressings, breads and sauces. Look out for ingredients ending in “-ose” (e.g., maltose, dextrose), and that organic sugar is still sugar.
  • Use flavor-boosting enhancements. Including ingredients like spices like tumeric, citrus, herbs, vinegars and wine to your recipes can help you reduce added sugars without losing taste.
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How Necessary are Electrolytes?

Electrolytes are minerals—like sodium, potassium, magnesium, calcium, chloride, and phosphate—that carry an electric charge when dissolved in bodily fluids.

These charged particles are critical to maintaining fluid balance, enabling nerve signals, and powering muscle contractions, including the heart itself.

Why We Need Electrolytes

Think of electrolytes as traffic signals for your body’s communication network. Without enough signals, nerve impulses stall, muscles falter, and blood flow gets stuck—leading to dehydration despite drinking plenty of fluids.

“Electrolytes are absolutely essential for normal function of nerves and muscles,” says Dr. Lawrence Armstrong, professor emeritus of physiology at the University of Connecticut. “Without them, we simply couldn’t move, think, or keep our hearts beating.”

The American College of Sports Medicine, echoed by experts like dietitian Holley Samuel, RD, sums it up: losing sweat means losing sodium and other minerals. If you only drink plain water, it doesn’t absorb well—your body drains it quickly, making you dehydrated all over again.

However, for most everyday activities, our balanced diets supply enough electrolytes: bananas for potassium, dairy or leafy greens for calcium, nuts and seeds for magnesium, salty foods for sodium.

“For the vast majority of people, water and a balanced diet are more than adequate to maintain electrolyte balance,” says Dr. Benjamin Levine, professor of medicine and cardiology at UT Southwestern. “Sports drinks are heavily marketed but often unnecessary outside of prolonged, intense exercise.”

In short, electrolytes are essential, but sports drinks and powders are often unnecessary unless your body is working really hard or sweating profusely.

How Much Do We Actually Need?

Let’s get specific. For general health, the standard Dietary Reference Intakes recommends:

  • Sodium: Up to 2,300 mg per day (but average diets often exceed this)
    • Careful with sodium! 2 slices of pepperoni pizza = ~2,300 mg
  • Potassium: ~2,600–3,400 mg daily
    • 1 banana + 1 baked potato + 1 cup spinach = ~2,200 mg 
  • Calcium: ~1,000 mg daily
    • 1 cup milk + 1 yogurt + 1 oz cheese = ~800 mg
  • Magnesium: 310–420 mg per day
    • 1 oz almonds + 1 cup beans + 1 cup spinach = ~350–400 mg

For athletes, needs differ. One study notes pre-training hydration should include ~500–600 mL of water or sports beverage 2–3 hours before activity, plus another ~200–300 mL shortly before. During exercise, aim to limit body weight loss to under 2% by matching fluid (and electrolyte) losses.

In endurance sports, sodium loss can skyrocket with intensity.

For example, experts note sodium loss increased by 150% as intensity ramped up in a 2019 cycling study. Sports dietitian Kala Reister recommends 300–600 mg of sodium per hour for intense, hot, or prolonged workouts.

Particularly in hot or prolonged events, these athletes benefit from electrolyte-carbohydrate mixes. A review of hydration science underscores the dual risk of dehydration and overhydration during long-duration workouts—and the pivotal role of fluids with electrolytes.

Personalization is key, too. “Athletes vary dramatically in how much sodium they lose, anywhere from 200 milligrams to over 1,000 milligrams per liter of sweat,” explains Dr. Douglas Casa, CEO of the Korey Stringer Institute at UConn. “That’s why personalized hydration plans are so critical.”

A randomized trial found that hydration plans tailored to sweat rate and sodium loss improved anaerobic performance, cognitive focus, and heart rate recovery—compared to ad lib hydration.

Maltodextrin: The Carby Sidekick

Maltodextrin is a starch-derived carbohydrate, easily dissolved and rapidly converted to glucose, earning a place in everything from baked goods to energy gels. It has a high glycemic index—meaning it spikes blood sugar quickly.

In sports drinks, maltodextrin provides an energy boost. This quick source of fuel is particularly useful in endurance contexts. Maltodextrin also helps improve hydration. In carbohydrate–electrolyte solutions (like Gatorade), maltodextrin enhances water absorption in the gut.

Think of maltodextrin as the “courier” in a postal system—it helps deliver water and electrolytes from your digestive tract into your bloodstream, just like a driver delivering packages to your house. Without the courier, deliveries (hydration) happen, but slower and less reliably.

A study of maltodextrin–fructose beverages showed improved exogenous carbohydrate oxidation and fluid delivery during sustained moderate-intensity exercise, suggesting better fuel and fluid absorption compared to other options.

“Carbohydrate–electrolyte drinks, especially those with maltodextrin, can improve fluid absorption and endurance performance,” notes Dr. Asker Jeukendrup, a leading researcher on sports nutrition. “But they are tools for athletes, not everyday consumers.”

It is important to note that outside of immediate athletic use, maltodextrin is processed by the body just like sugar. It doesn’t always show up under “sugars” on a nutrition label, but it still acts like one in your bloodstream—causing sharp glucose spikes. For those not actively burning through energy (such as endurance athletes mid-race), frequent consumption can contribute to the same metabolic concerns as eating sugary foods.

Marketing vs. Reality—What Consumers Should Know

Electrolyte products have flooded the market with packets promising “instant hydration,” bottles touting exotic mineral blends, “hangover cures,” and more. A SELF article reminds us: electrolyte drinks help rehydrate faster than water alone, but overuse can lead to fluid retention or high blood pressure.

Nor are electrolyte supplements a cure-all. Stanford researchers found they didn’t prevent illness in endurance runners—especially in hot weather—highlighting that factors like overhydration and long training loads were more relevant. And the British Medical Journal emphasizes that non-elite athletes often don’t need sports drinks—and that overconsumption may even be harmful due to sugar and electrolyte excess.

“Overuse of electrolyte supplements can lead to imbalances just as much as underuse,” warns Dr. Tamara Hew-Butler, associate professor of exercise science at Oakland University. “Hyponatremia—dangerously low sodium—can actually result from drinking too much fluid, even if it contains electrolytes.”

Electrolyte supplements are popular even beyond athletics, but most people meet needs via food and water; supplements help in intense activity or fluid loss scenarios—but excess can be harmful, especially for salt-sensitive individuals.

Practical Takeaways for Readers

  • Casual exercise, daily hydration: Water plus a balanced diet is enough.
  • Long, intense, or hot workouts (>1–2 hrs): Use an electrolyte–carbohydrate drink—or at least ingest something with sodium and drink some water. A good starting point is 300–600 mg sodium per hour.
  • Illness with vomiting/diarrhea: Rehydration solutions (like Pedialyte or maltodextrin–electrolyte mixes) are appropriate.
  • Personalized hydration: Measure your sweat rate and sodium loss to tailor fluids to your body’s needs. Sweating through multiple shirts? Dripping at the end of a cardio workout—this may translate into excess water loss and thus a need for higher electrolyte intake.
  • Risks or restrictions: If you have hypertension, kidney issues, or dietary sodium restrictions, consult a healthcare provider before adding electrolyte products.

Electrolytes are non-negotiable for nerve, muscle, and fluid balance, but for most people, everyday diets provide all that’s needed for regular hydration. Supplements and sports drinks can be helpful in specific situations—such as for endurance athletes, excessive sweating, body fluid loss, or during intense activity in hot climates—but they are rarely necessary otherwise.

Research consistently shows that personalized hydration plans, tailored to individual sweat rate and sodium loss, work better than one-size-fits-all guidelines. And while electrolytes are essential, more isn’t always better: overconsumption of sports drinks adds excess sugar and may harm cardiometabolic health.

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Can We ‘Make America’s Children Healthy Again’?

The Trump Administration’s Make America Healthy Again (MAHA) report came out on September 9th to address the plight of America’s children’s health.

The report was specifically tasked with investigating the root causes of childhood chronic diseases and providing a blueprint for a healthier future. Robert F. Kennedy, Jr. led a collaborative undertaking to guide this initiative to solve the severe health crisis in America.

MAHA points out the alarming numbers:

  • 60% of Americans have at least one chronic disease,
  • 25% of children suffer from allergies,
  • 20% of children over 5 years are obese, and
  • 40% of the entire population is either diabetic or prediabetic.

In 2023, U.S. health spending grew 4.4%, significantly outpacing a 2.5% growth in GDP. The surprising twist is that Americans still live shorter lives than people in other wealthy countries, despite pouring more money into the healthcare system.

What are the causes?

The MAHA report indicated four significant drivers for these diseases:

The food American children are eating. 

While the food is safe, it could be healthier by avoiding ultra-processed foods high in added sugars, chemical additives and saturated fats. Moreover, the food doesn’t contain essential micronutrients and dietary fibers.

The report takes a closer look at 70% of branded food products that are ultra-processed. The result of eating too much is a lack of nutrients, increases type 2 diabetes, increased obesity, and potential for inflammation.

American children’s exposure to environmental chemicals. 

Over 40,000 chemicals are registered for use which include pesticides, microplastics, and dioxins are found in the blood and urine of children and pregnant women.

American children’s pervasive technology use. 

Children have gone from active play-based childhood to a sedentary, technology driven lifestyle. The result of inactivity and social media is sadness and hopelessness, little friendships, and depression.

American children are highly medicated. 

It is not working. This is often driven by conflicts of interest in medical research, regulation, and practice.

What’s the solution to Make American Children Healthy Again?

The solution to these issues is to advance critical research, realign incentives and systems to drive health outcomes, including policy reforms, deregulation, and agency restructuring.  It also stresses an increase of public awareness through education campaigns and public-private sector collaboration.

This initiative was not just led by RFK, Jr. It has the footprint of four others in the Trump Administration:

Brooke L. Rollins, U.S. Secretary of Agriculture

  • Champions voluntary industry commitments; provides technical assistance for SNAP reform; focuses on strengthening the American food supply.

Lee Zeldin, EPA Administrator

  • Leads efforts to address environmental exposures like banned pesticides; frames the commission’s work as a family-focused initiative.

Dr. Jay Bhattacharya, NIH Director

  • Views the MAHA Report as a government-wide blueprint; advocates for new, gold-standard scientific research to address chronic disease.

Dr. Marty Makary, FDA Commissioner

  • Believes health care has been “reactive” to chronic disease; provides a nuanced perspective on ultra-processed foods and specific ingredients.

The attention and awareness of the relationship between diet, sleep, exercise, and health is the key to longevity, not to mention going from a healthy childhood to a healthy adulthood.

Stay tuned as Dirt to Dinner releases more information on the key concerns highlighted in this report. We’ll also provide information and insights to improve our health and wellness in these key areas.

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Sodium vs. Salt: What’s the Difference?

The CDC estimates that nearly 90% of U.S. adults consume too much sodium, and excess intake is directly linked to elevated blood pressure—the single largest preventable risk factor for heart disease and stroke.

What’s tricky about sodium is that consuming too much at once doesn’t make you feel bad right away. Unlike sugar, which can cause an energy crash, or caffeine, which you feel within minutes, sodium’s effects build silently over time. That’s why it’s often called a “stealth health risk.”

Sodium ≠ Salt…and why that matters

Sodium is a single element – a mineral, to be exact. Salt is a compound of two elements: 40% sodium and 60% chloride, and is commonly consumed as “table salt”.

We need sodium – just not too much. Sodium, along with chloride, is an electrolyte that carries an electric charge when dissolved in our blood. They regulate the water in and around our cells.

Along with other electrolytes, sodium and chloride create the electrical signals that allow our muscles and nerves to communicate. Salt is also critical for making stomach acid, which we need for digestion. Ultimately, it facilitates the transport of nutrients and waste across cell membranes.

But too much sodium can lead to high blood pressure, water retention, higher blood volume, and then higher blood pressure. So how much is too much, and how much is just right?

U.S. Dietary Guidelines state that the recommendation is <2,300 mg/day of sodium for adults and teens. This is roughly the amount of sodium in a teaspoon of table salt.

The American Heart Association’s goal is 1,500 mg/day, especially for people with high blood pressure. This amount is just enough salt to cover the face of a quarter. And here’s a motivating nudge: for most people, cutting back by just 1,000 mg can improve blood pressure and heart health by 10%, according to the American Heart Association.

Even with these recommendations, the average intake remains too high at 3,300–3,400 mg/day.

So what can we do—what should we avoid, or look for?

Where sodium really comes from

Most of the sodium Americans eat doesn’t come from the salt shaker—it’s hiding in everyday foods.

More than 70% of our sodium comes from packaged and restaurant foods.

Top contributors include breads and tortillas, sandwiches and deli meats, soups, sauces, pizza, grain dishes, cheeses, and savory snacks.

Myth vs. Fact: Salt Edition

Myth: Sea salt is healthier than table salt.

  • Fact: Both contain ~40% sodium by weight. The only difference is texture and trace minerals.

Myth: If I don’t add salt, my diet is low in sodium.

  • Fact: Over 70% of sodium comes from packaged and restaurant foods—not the salt shaker.

Myth: I’ll feel it if I’m getting too much sodium.

  • Fact: High sodium has no immediate “symptoms,” which is why it’s called a silent risk factor.

Research on sodium and health

Across dozens of studies, lowering sodium reduces blood pressure, regardless of your starting point.

A large meta-analysis found consistent, dose-responsive reductions in systolic blood pressure (BP) when people reduced sodium. In controlled feeding studies (DASH-Sodium), pairing a produce-rich pattern with lower sodium led to stepwise BP drops, with the largest reductions at the lowest sodium level. Lower blood pressure translates to fewer cardiovascular events across populations.

Foods rich in potassium—beans, potatoes, leafy greens, dairy, seafood, and fruits—help the body excrete sodium and relax blood vessels. The World Health Organization recommends ≥3,510 mg/day of potassium for adults, and trials show higher potassium intake reduces BP (especially when sodium is high!).

A powerful combo in the real world, in the SSaSS trial (600 villages, ~21,000 people), replacing regular salt with a potassium-enriched salt lowered stroke, major cardiovascular events, and death. By lowering sodium consumption while adding potassium-rich foods into your everyday meals, you can meaningfully reduce its ill effects.

“This study provides clear evidence about an intervention that could be taken up very quickly at very low cost.”

— Dr. Bruce Neal, MD, SSaSS trial

The World Health Organization has identified sodium reduction as one of the most cost-effective public health interventions worldwide. Excess sodium contributes to an estimated 1.9 million deaths annually from cardiovascular disease.

Some countries, such as the UK, have successfully reduced sodium intake at a population level through reformulation targets and public awareness, demonstrating that collective shifts in the food supply can drive significant health benefits.

However, there’s a word of caution to reducing sodium intake among rigorously-training athletes. Endurance efforts in the heat can result in significant salt losses through sweat. Sports-medicine guidance favors personalized fluid and electrolyte plans based on sweat rate, duration, and conditions. For long, hot sessions, include sodium (sports drinks or salty foods); avoid both dehydration and over-hydration with plain water.

Sodium-reduction tactics that work

Cutting back on sodium doesn’t have to mean bland food. The trick is to build layers of flavor so you naturally reach for less salt. Start by leaning on umami—that deep, savory taste found in mushrooms, tomatoes, Parmesan, soy sauce, and other fermented foods.

One lesser-known tool in the umami toolbox is monosodium glutamate (MSG). Despite its controversial reputation, the FDA classifies MSG as Generally Recognized As Safe (GRAS), and controlled studies haven’t consistently shown harmful effects. When mild reactions do occur, they’re linked to very large doses eaten without food. MSG is also far lower in sodium: about 12% sodium compared with table salt’s ~39%. That means swapping some salt for MSG in soups, stews, or stir-fries can trim total sodium by 30–40% while keeping food satisfying.

Flavor boosters don’t stop there. Add acids and aromatics—citrus, vinegars, fresh herbs, garlic, spices, and chiles—to brighten and deepen flavor. Use techniques like toasting spices or browning meat and vegetables to create natural complexity.

Pantry strategies help, too. Draining and rinsing canned beans removes up to 36–41% of their sodium. Choosing “no-salt-added” versions gives you even more control, letting you season back with herbs, acids, and just a light sprinkle of salt.

And don’t be fooled by fancy salts—sea, Himalayan, or flaky crystals. They don’t provide health advantages over iodized table salt. By weight, sodium is sodium; coarse crystals just look like less because fewer fit in a teaspoon.

If your household avoids dairy or seafood, or typically uses non-iodized salts, keep iodized salt in rotation. Iodine is essential for thyroid health, and many specialty salts don’t supply it.

As for outside of the household, the FDA’s voluntary sodium reduction goals for food makers aim to bring down sodium across popular categories like soups, breads and sauces, nudging the whole food supply in a healthier direction while keeping taste. That helps you succeed without micromanaging every meal.

For your next meal or grocery run, focus on where sodium really hides (packaged and restaurant foods), use label-reading as your secret weapon, and lean on flavor-building techniques like herbs, acids, and umami-rich foods. Pair sodium reduction with more potassium-rich foods, and you’ll tackle blood pressure from both sides of the equation. Small, steady changes can protect your heart for decades to come.

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Food as Protection from Air Pollution

From Washington State to the Florida Everglades, much of the U.S. is or has recently been under threat of wildfire activity.

To date, current U.S. wildfire activity is exceptionally high, with nearly 875,000 acres burned and 49 large, uncontained fires. This trend of increasing wildfire acreage and severity aligns with a multi-year pattern, as the annual acres burned since the 1980s have been steadily climbing, with 2024 seeing a near-record 8.9 million acres burned.

What many may forget is that air pollution is a major health concern for people around the world, not just when fires are raging.

Pollution as a Global Crisis

Air pollution, which includes smoke inhalation from wildfires, poses significant risks to both environmental and human health. The World Health Organization (WHO) reports that air pollution causes the death of seven million people per year globally. Living in urban areas with high levels of pollution can exacerbate health issues, such as asthma, bronchial diseases, and heart disease.

With the challenges of air pollution becoming increasingly prevalent, scientific research provides new insights into how our diet can protect us from the harmful effects of air pollution and the ways that we can reduce the impact through various foods.

The Role of Antioxidants in Combating Air Pollution

Oxidative stress and inflammation are two major biological responses to air pollution.

Fine particles, smaller than 2.5 microns, can penetrate deep into the lungs and potentially enter the bloodstream, causing low-grade inflammation and oxidative stress. These processes are thought to aggravate or even drive chronic diseases.

Antioxidants are substances that neutralize harmful free radicals produced in the body as a result of exposure to toxic air particles. Free radicals are unstable molecules that can cause inflammation, leading to a range of health issues, from diseases to premature aging.

The existing literature on the subject suggests that some harmful effects of air pollution may be modified by the intake of essential micronutrients (such as B vitamins, and vitamins C, and E), omega-3 fatty acids, Mediterranean diet guidelines and cruciferous and apiaceous vegetables.

By ensuring that our diet is rich in antioxidants, we can help our bodies protect themselves from the damaging effects of air pollution.

Mediterranean Diet

The Mediterranean diet emphasizes consumption of plant-based foods, olive oil and fatty fish with omega 3s to provide a diet highly enriched in antioxidants and anti-inflammatory compounds.

A large cohort study with detailed diet information at the individual level assessed whether a Mediterranean diet modified the association between long-term exposure to ambient air pollution and cardiovascular disease mortality risk.

The study found that those with a higher adherence to a Mediterranean-style diet had significantly lower rates of air pollution-related mortality.

This suggests that increased consumption of foods rich in antioxidant compounds may aid in reducing the considerable disease burden associated with ambient air pollution.

Cruciferous Vegetables

Broccoli and other cruciferous vegetables can dramatically boost the detox enzymes in our liver and help decrease the level of inflammation within our bodies. This may explain why eating more than two cups of cruciferous veggies a day is associated with a 20% reduced risk of dying, compared to eating a third of a cup a day or less.

The cruciferous compound sulforaphane is a powerful inducer of our detox enzymes and has been extensively researched for its cancer-fighting abilities. Recent studies have also looked at its ability to fight the inflammatory impact of pollutants.

In one study, participants who consumed a regular broccoli sprout extract (equivalent to one to two cups of broccoli a day) experienced a decreased level of inflammation in their airways from pollutants compared to those who did not consume the extract.

Foods like arugula, broccoli, Brussels sprouts, cabbage, cauliflower, kale, radish, and turnips, are a way to combat the long-term health risks of air pollution.

Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fatty fish like salmon and tuna, as well as in fish oil supplements, have been shown to offer protection against the cardiovascular effects of air pollution.

A study by the Environmental Protection Agency (EPA) revealed that individuals with higher levels of omega-3 fatty acids in their blood experienced less adverse effects from short-term exposure to outdoor air pollution.

It found that individuals with higher levels of these fatty acids experienced improved lung and vascular function following short-term exposure to NO2.

Regular intake of foods such as chia seeds, flaxseeds, and walnuts, can mitigate these effects of nitrogen dioxide.

Apiaceous Vegetables

Apiaceous vegetables, such as celery, carrots, parsnips, and parsley, have been found to protect the body from the accumulation of acrolein, a lung and skin irritant present in cigarette smoke and automobile exhaust.

A study by the University of Delaware discovered that these vegetables support detoxification by increasing antioxidant enzyme activity in the liver.

Vitamin C-rich Foods

Vitamin C is a potent antioxidant that can help the body eliminate free radicals and reduce the impact of air pollution. Vitamin C is also a water-soluble vitamin and potent antioxidant that should be prioritized in a diet designed to combat the effects of pollution. The human body cannot produce or store vitamin C, so it’s crucial to include it in our diet daily.

Vitamin C works to recycle vitamin E, as well as being essential for collagen synthesis. Collagen synthesis helps make our muscles and tissues resilient.

Foods rich in vitamin C, such as oranges, broccoli, kiwi, cabbage, and turnip greens, can help maintain healthy levels of vitamin C in the lungs.

Vitamin B-rich Foods

Columbia University conducted a study that concluded that B vitamins could prevent particulate pollution from affecting heart rate variability and provoking inflammation.

According the lead scientist Jia Zhong, a huge consideration is the expression of genes, stating that pollution can activate normally quiet “bad genes,” and that B vitamins may keep those potentially dangerous genes silent.

Read our post on epigenetics to learn more how genes are expressed.

Vitamin E-rich Foods

Vitamin E is another powerful antioxidant that can help protect against the harmful effects of air pollution. According to studies, there exists an association between the amount of vitamin E in our bodies, and exposure to particulate pollution and how well our lungs function.

Plant-based cooking oils like rice bran oil, sunflower oil, olive oil, and canola oil, as well as almonds and sunflower seeds, are excellent sources of vitamin E.

Other Factors to Build Resistance to Air Pollution

In addition to consuming the foods listed above, it’s essential to maintain a healthy, balanced diet to build resistance against air pollution.

Adopting certain lifestyle habits can further reduce the impact of air pollution on your health.

Some of these habits include:

  • Regular exercise to increase lung capacity and improve respiratory function
  • Quitting smoking, as it can cause premature aging of the lungs and increase the risk of lung diseases
  • Adopting good hygiene practices, such as washing hands regularly and avoiding crowded areas during flu season, to prevent lung infections
  • Maintaining good indoor air quality to minimize exposure to pollutants in the home

Scientific evidence supports the notion that diet plays a crucial role in mitigating the adverse effects of air pollution on human health. Adopting specific dietary patterns, such as the Mediterranean diet or increasing the intake of the above-mentioned nutrients, can help reduce pollution-related health risks.

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Why are Artificial Food Dyes Fading Out?

Imagine your kid’s favorite snack—maybe neon-orange Cheetos or rainbow Froot Loops—suddenly looking a little…muted. Why the sudden change? Were we unknowingly feeding our kids toxic dyes all along?

This sudden shift isn’t about fear, nor has science definitively proven these dyes are dangerous. It’s because consumers are asking for more transparency, regulators are tightening up approvals, and manufacturers now have better natural options that work just as well—without changing taste, shelf life, or stability.

What’s Triggering the Change?

As we previously reported with regard to red food dyes, the “Make America Healthy Again” initiative, led by Health Secretary Robert F. Kennedy, Jr. and FDA Commissioner Marty Makary, is driving a nationwide phase-out of petroleum-based synthetic food dyes by 2026. Red No. 3 will be banned by January 15, 2027.

“Every day, children are exposed to synthetic chemicals in food that serve no purpose and threaten their health,” Kennedy said in a July press release. “The FDA’s approval of gardenia blue shows we’re finally putting kids first… cutting through industry influence and taking decisive action.”

Science does not completely support this fact, but nonetheless, about 40% of U.S. food manufacturers have pledged to eliminate synthetic dyes—a shift akin to repainting a neon sports car with eco-friendly matte paint.

Flashy is out, cleaner conscience is now in.

Food companies were not deliberately trying to poison various foods but there was a clear set of practical reasons to use synthetic dyes:

  1. Cost and Scalability. Synthetic dyes can be scaled much more efficiently than natural dyes at a lower cost.
  2. Vibrancy and Consistency. Synthetics give the intense vibrant and highly consistent colors where as natural colors are less vivid and can vary from batch to batch.
  3. Stability. This might be the key reason for synthetics. They are resilient to light, heat, and PH degradation.

The Regulatory Environment

The FDA requires that the color additive must be ‘safe’ for their intended use. In other words, a reasonable certainty of no harm based on scientific evidence.

The European Union allows regulators to take protective measures in the face of scientific uncertainty. They prioritize ‘potential harm’ even though the scientific evidence is not conclusive.

Many other countries such as Australia and Japan also take the stringent view of artificial dyes.

Major Brands Leading the Charge: Who’s Changing & How

The phase-out isn’t just a policy push—it’s transforming some of America’s most iconic brands.

Nestlé USA has already made 90% of its U.S. product line dye-free and aims for full removal by mid-2026. Products like Nesquik now use beet juice and turmeric, while Toll House morsels are transitioning to paprika-based colors. Nestlé had already made these changes in Europe, and the U.S. shift reflects a growing push for global consistency.

PepsiCo is rolling out dye-free versions of Lay’s and Tostitos in schools this fall, with broader retail updates planned by 2026. Brightly colored beverages like Mountain Dew and Gatorade are now testing algae- and turmeric-based hues in select markets. The company is leaning into a “clean label” rebrand aimed squarely at health-conscious parents.

Welch’s Fruit Snacks will be fully reformulated by early 2026, replacing Red 40 with strawberry concentrate and purple carrot juice. A naturally derived blue is in testing for mixed berry packs, and the reformulation has already boosted sales in Europe.

Blue Bell, along with major ice cream producers like Breyers and Turkey Hill, plans to transition between 2027–28. Their popular Rainbow Sherbet will incorporate spirulina, turmeric, and beet extracts, while the birthday cake flavor will swirl in gardenia blue.

Other major players are making moves, too:

  • Kraft Heinz is already using annatto in classic Mac & Cheese and will eliminate synthetic dyes in its flavored lines.
  • General Mills is shifting Lucky Charms marshmallows to spirulina-based blues and carrot-derived oranges.
  • Tyson Foods will remove Yellow 5 and Yellow 6 from its kids’ chicken nuggets, opting for turmeric and annatto instead.

Meanwhile, Mars remains a holdout—despite removing dyes in Europe, the U.S. versions of Skittles and M&M’s still contain synthetics. The Texas Attorney General is currently investigating whether the company misled consumers about potential health risks.

Since these dyes seem to be a good replacement, we ask ourselves, ‘why not?’

What the Science Really Says

Right now, the science on synthetic food dyes is far from conclusive.

Most of the concerns we hear—hyperactivity, behavioral issues, cancer—are based on limited, largely animal-based, or correlational studies. That doesn’t mean they should be dismissed outright. But it does mean we need more high-quality, human-based research before we sound the alarm.

Behavior & ADHD: Is There a Real Link?

For decades, researchers have asked whether artificial dyes affect children’s behavior. Some studies suggest a possible link—especially in a small subset of genetically susceptible children—but findings are mixed and inconsistent.

  • A 2007 UK study found that certain dye blends (including Red 40, Yellow 5, and Yellow 6) may worsen hyperactivity in some kids, leading the EU to mandate warning labels.
  • A 2022 review in Nutrients echoed this: while most children show no reaction, some “sensitive subgroups” may experience behavioral shifts. Still, evidence of a broad population-level risk remains weak.
  • The FDA reviewed these studies and concluded that there’s insufficient proof of causation.

DNA Damage & Cancer Risk: What’s the Real Risk?

Animal research has raised red flags around some synthetic dyes—but translation to human risk is complicated.

  • Red No. 3 has been linked to thyroid tumors in rats, leading to its phase-out in drugs and now foods under the FDA’s Delaney Clause.
  • Red 40 and Allura Red AC have caused DNA damage and gut inflammation in rodent studies. One 2022 study in Nature Communications found Allura Red altered gut bacteria in mice in ways that might contribute to inflammatory diseases.

But again, human data is inconclusive:

  • Large-scale studies (like the French NutriNet-Santé cohort) have associated high dye intake with certain cancers—but correlation doesn’t mean causation, especially in diets filled with other ultra-processed ingredients.

“It’s not that synthetic dyes cause cancer in people—we don’t have that evidence,” explains Dr. Lisa Lefferts of the Center for Science in the Public Interest. “But why accept any possible risk when safer, natural options now exist?”

Will People Eat a Duller Rainbow?

One of the biggest unknowns in this natural dye transition isn’t just science or safety—it’s consumer psychology.

Eating is a full sensory experience. We don’t just taste our food—we see it first. For decades, consumers have been trained to associate vivid blues, glowing oranges, and electric pinks with flavor, fun, and freshness. That’s about to change.

Natural colors—while safer—tend to be softer, earthier, and more muted. Beets don’t scream red like Red 40. Turmeric is yellow, yes, but not neon. And gardenia blue? Closer to denim than electric. And natural colors in ice creams can fade or bleed more easily.

“We’re entering a new era of food aesthetics,” says Dr. Charles Spence, a sensory psychologist at Oxford University. “Color creates expectation. A bright blue drink is perceived as sweeter—even if it’s not. Shifting those cues will take time and re-education.”

“Color affects how we think something will taste—even before we put it in our mouths,’ adds Rachel Herz, Ph.D., author of Why You Eat What You Eat.

‘If something looks less vivid, consumers may perceive it as less flavorful, even if the formula hasn’t changed at all.”

Brands are aware. That’s why many are phasing changes slowly, running test markets, and pairing reformulations with new packaging and marketing strategies to “retrain” visual expectations.

We expect to see:

  • “Natural look” campaigns showcasing muted, earth-toned versions of classic snacks
  • Label claims like “colored with turmeric & beet juice” replacing synthetic dye codes
  • More transparency about ingredients and sourcing

But the big question is: Will kids—and parents—accept that their snacks look a little less bright if it means a cleaner label?

“In blind taste tests, most people can’t tell the difference,” says a product developer for a leading snack brand. “But put that same product in front of them with a faded color? Suddenly, it feels different. That’s the challenge.”

The evidence against synthetic dyes isn’t ironclad—but neither is it irrelevant. Most studies are preliminary, animal-based, or show only weak correlations in humans.

Still, the fact remains: these dyes don’t improve taste, nutrition, or shelf life. They are purely cosmetic. Given our knowledge today, most people would choose a healthier beet juice dye than Red dye No. 40 for their children.

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Magnesium: The Mighty Mineral

Magnesium is a multitasking workhorse, working behind the scenes to keep the body running smoothly. In fact, its effects are so encompassing that this mineral participates in over 300 metabolic reactions, everything from metabolizing glucose and muscle health to mood and bone strength.

What makes magnesium so special is its role in cellular activity. Mitochondria is the cell’s energy provider, producing ATP (adenosine triphosphate) to fuel cellular processes. However, magnesium is required for ATP to actually work. Without sufficient levels of magnesium, ATP becomes biologically inactive.

Are You Getting Enough?

Unfortunately, many of us don’t get enough magnesium in our diets: roughly half of Americans fall short of the recommended intake. And the effects of low magnesium can be surprisingly debilitating to our health, including type 2 diabetes, heart disease, osteoporosis, and migraines.

Here is the recommended daily value of magnesium based on our age and gender:

Thinking you might be deficient? Here are some tell-tale signs your body isn’t getting enough magnesium:

  • Muscle cramps and twitches
  • Chronic fatigue
  • Trouble falling or staying asleep
  • Anxiety or feeling “wired but tired”
  • Headaches or migraines
  • Irregular heartbeat
  • Chocolate cravings

Some good news is that you can eat your way toward your ideal magnesium level by adding magnesium-rich foods like green leafy veggies, nuts, seeds, and whole grains to your diet.

However, it’s unlikely foods will provide all the magnesium that you need.

And to complicate matters, various forms of magnesium have different effects on our metabolic functioning. But if you take enough milligrams per day overall, you’re on the right track toward healthy cellular activity and metabolic functioning.

This is where supplements come in: they’re an effective way to help bridge the gap while targeting specific concerns with our body.

Understanding Magnesium Compounds

Each supplement form of magnesium behaves a bit differently in the body, which is why we’re breaking down the main types you see on the shelves at your grocery store via their general benefits.

Let’s start with magnesium’s main benefit…

Digestive Issue Relief

Magnesium Citrate:

Magnesium citrate is among the most popular, because it’s a highly absorbable compound that’s easy on the gut. It’s considered an osmotic laxative, which is a natural way for the body to draw water into the intestines without the cramping sensation, unlike other laxatives.

Other uses include boosting low magnesium levels and helping to lower anxiety, though more research is needed.

Sources: You can enrich your diet in magnesium citrate by combining multiple ingredients like magnesium-rich salmon with citrus fruits. This will give you a head start with about 60mg of magnesium per serving, and hopefully improved regularity. (Here’s a delicious recipe for rosemary & lemon salmon to get you on your way.) As a supplement, magnesium citrate is often taken in tablet or liquid form, typically in doses of 100 to 300mg. Due to its laxative effect, start with a low dose and increase as needed.

Magnesium Lactate:

Magnesium lactate is gentle on the stomach and well absorbed, so it’s a good option for people who can’t tolerate other supplements or need higher doses for chronic constipation. Other uses indicate it might help promote a feeling of calm and relaxation, but evidence is limited.

Sources: Magnesium lactate also isn’t found in a particular food, but is used as a food additive in flours and dairy products to fortify foods and regulate acidity. Lactic acid alone is naturally found in fermented foods and some cured meats, so some soy-glazed almonds can provide about 80mg of magnesium lactate.

As a supplement, magnesium lactate is often available in capsule form, with dosages from 80 to 300mg.

Magnesium Oxide:

Magnesium oxide can relieve heartburn and indigestion, and its laxative effect is useful for constipation. Though some people use it to increase magnesium levels, it’s poorly absorbed in the body, making it less effective than magnesium citrate and other magnesium compounds.

Other uses include helping to relieve migraines and reducing high blood pressure. For example, 500 mg daily has been shown to help reduce migraine frequency and lower blood pressure, a finding replicated in small studies.

Sources: Magnesium oxide can only be found in supplement tablets. For constipation, the recommended dosage is 500 mg tablets, taken 2 to 4 times daily, accompanied by plenty of water. Because magnesium oxide can cause loose stools, it’s best to start with a smaller dose.

Boosting Magnesium Levels

Magnesium Chloride:

Magnesium chloride is highly bioavailable and dissolves easily in water. Because of its water solubility, it’s mainly used to raise magnesium levels to recommended levels.

Like other forms of magnesium, other uses include easing constipation or indigestion issues. It’s also common in salt baths to soothe muscles (similar to Epsom salts, or magnesium sulfate), though evidence of skin absorption is limited.

Sources: Since chloride comes from table salt and seawater, you can pair it with some seasoned bitter greens at 75mg, or roasted and salted pumpkin seeds at 150mg. But the most common way to absorb magnesium chloride is via tablets or liquids. Typical doses have 100–300 mg of magnesium.

Magnesium Malate:

Magnesium malate combines magnesium with malic acid. It’s highly bioavailable, making it a quicker fix to correct low magnesium levels than other magnesium compounds, like magnesium oxide.

Other uses include helping to relieve chronic fatigue or fibromyalgia symptoms, but more research is needed. Also, small studies hint it may help with muscle pain and tiredness. This compound also has a mild laxative effect.

Sources: Typical supplements range from 100 mg to 500 mg and can be tolerated up to twice daily without issue. While magnesium malate itself isn’t in foods, malic acid is abundant in fruits like apples and grapes. So consider making a marinated kale, apple, and almond salad, which will naturally provide 125mg of magnesium to your diet.

Brain, Sleep & Emotional Health

Magnesium L-Threonate:

Magnesium L-threonate has been shown to increase magnesium levels in brain cells, which, in turn, supports cognitive function and mood. Reported benefits include improved memory and learning, and relief from mild depression and age-related memory loss.

Sources: Magnesium L-threonate is a synthetic compound derived from vitamin C metabolism (threonic acid). Typical supplements range from 1,000 to 2,000mg, which seems high but yields only 60 to 120 mg of magnesium. Most people prefer taking it in the evening to support sleep and memory.

Magnesium Glycinate:

Magnesium is paired with glycine, a calming amino acid that’s highly absorbable and gentle on our digestive system. Magnesium glycinate is popular for its established relaxation benefits, with studies showing that it can aid in reducing anxiety and improving mood and sleep quality. It’s a good general-purpose supplement when you want magnesium plus a bit of extra calm.

Sources: Glycine is found in protein-rich foods like fish, meat, dairy, and legumes, foods that also tend to have adequate magnesium counts. For supplemental dosing, it’s most widely available in 200 to 400mg capsules. Because it’s so gentle, many people take it nightly to help with their sleep.

Cardiovascular health

Magnesium taurate:

Research on magnesium taurate suggests both magnesium and taurine, an amino acid, support healthy blood sugar and blood pressure levels. Animal studies showed magnesium taurate significantly lowered high blood pressure. Though human data is limited, this form is also touted for promoting heart health.

Sources: Taurine is found in animal proteins, especially in meat and seafood. By eating lean meats, fish, and dairy, you can support your taurine intake. You can couple that with magnesium-rich foods to boost its effects. For supplements, a typical dose is 1,000–2,000 mg of magnesium taurate per day, which provides about 250mg of magnesium.

Crib Notes on Magnesium

Indisputably, we all need enough magnesium in our diets to support the proper functioning of our bodies. For my needs, I find magnesium L-threonate and magnesium glycinate to work well with my diet and health goals for reducing brain fog and getting better sleep. With supplements and eating foods like salmon, lentils, and eggs, I can easily reach my essential magnesium needs of 320mg a day.

But the choice of which magnesium form is yours and your healthcare provider’s decision to make. And here’s a tip: if your stomach or digestive system is sensitive, consider reducing your overall magnesium intake or trying gentler forms like magnesium lactate or glycinate.

Keep these points in mind as you make your supplement selection, but be sure to consume lots of magnesium-rich foods, too.

  • Promote digestive regularity with magnesium citrate or lactate
  • Effectively raise low magnesium levels with magnesium chloride or malate
  • Support heart and blood sugar health with magnesium taurate
  • Target the brain and memory with magnesium L-threonate
  • Reduce anxiety and improve sleep with magnesium glycinate
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Do Magic Mushrooms Prevent Aging?

A groundbreaking study in Nature’s npj Aging Journal (July 2025), just made waves by showing that psilocybin, the psychedelic compound in “magic mushrooms,” might extend our lifespan, as shown in its mice subjects. The findings are bold enough to have some calling psilocybin a potential “geroprotective agent”—a compound that could slow aging at the cellular level.

Mushrooms are gaining traction everywhere.

But before you swap your salmon and spinach for psychedelic microdoses, here are four things that research on the benefits of psilocybin reveals—and why, for now, your best anti-aging prescription may still be on your plate.

1. Psilocybin’s Big Anti-Aging Breakthrough

The July 2025 study marks the first time psilocybin’s anti-aging effects were tested at both the cellular and organism level.

The Results That Stunned Researchers:

  • In human cells: Fibroblasts, cells that connect other tissues or organs in the body, treated with psilocin (the active metabolite of psilocybin) lived up to 57% longer. Furthermore, markers of cellular aging dropped significantly, including the preservation of telomeres—the DNA “shoelace caps” that protect chromosomes.
  • In aged mice (~60 human years): Monthly 5-15mg/kg doses of psilocybin boosted 10‑month survival rates to 80% compared to 50% in untreated controls. The mice lived 30% longer, had less oxidative stress, improved DNA repair, and experienced longer telomeres (protection of chromosomes from deterioration). Even physical signs of aging—graying fur, hair loss, slowed mobility—improved.

These results can be explained by psilocybin’s several mechanisms of action.

In particular, this compound appears to activate serotonin receptors found on nearly all cell types—not just in the brain. It may also switch on SIRT1, often referred to as the “longevity gene,” reduce oxidative stress by boosting the antioxidant pathway Nrf2 while dialing down Nox4, a major source of damaging free radicals, and support DNA repair by reducing GADD45a expression.

Expert Take

As the below researchers can attest, the excitement surrounding psilocybin’s effect on longevity is palpable. However, human trials are still years away. Additionally, these effects were observed at high, intermittent doses, not at microdosing levels.

But its potential for long-term human health cannot be underestimated:

“Psilocybin appears to slow the ‘wear and tear’ that accompanies aging. Mice and cells are healthier and live significantly longer…

‘Most cells in the body express serotonin receptors, and this study opens a new frontier for how psilocybin could influence systemic aging processes, particularly when administered later in life.”

– Dr. Louise Hecker, senior study author, Emory University

2. Microdosing: More Mirage than Miracle

Psilocybin microdosing is the practice of taking trace amounts of the chemical compound, as opposed to larger doses taken for the anti-aging study.

Microdosing, a trend that really took hold during the lock-down days of Covid, is one of Silicon Valley’s favorite “biohacks” for creativity and focus. However, the evidence for mental clarity remains underwhelming.

What the Studies Show

  • A 2022 double-blind trial at Maastricht University found no measurable cognitive or creativity gains despite participants reporting improved mood and focus.
  • A 2024 systematic review concluded that most reported benefits are expectation-driven, not biological.

Expert Take

“It may only work in some people and not in other people, so it makes it hard for us to measure it under laboratory conditions” states Dr. Harriet de Wit of University of Chicago.

3. Functional Mushrooms: Helpful, but Not Revolutionary

Non-psychedelic mushrooms like lion’s mane get plenty of attention for brain health. A 2023 placebo-controlled study showed that 1.8 grams per day improved cognitive response time and reduced stress after four weeks.

But experts caution these effects are modest and unlikely to dramatically alter aging or brain health. Think of lion’s mane as a “supporting actor,” not the star.

4. Food: The Evergreen Anti-Aging MVP

While psilocybin research is exciting, decades of nutrition science still make diet your most proven mental and metabolic upgrade.

The MIND Diet Advantage

A cohort of nearly 93,000 adults found that:

  • Strict adherence to the MIND diet (Mediterranean + DASH) lowered dementia risk by 9%.
  • Improving adherence over time dropped risk by up to 25%.

Unlike isolated supplements, whole foods deliver nutrients in combinations your body evolved to use.

To paraphrase the findings of Dr. Russell Sawyer in the REGARDS cognitive study:

Your salad is still beating psilocybin by decades. The most powerful anti-aging tools are still on your plate. 

The Science of Food-Driven Cognitive Support

Psilocybin’s early research is thrilling, but decades of nutrition science already show that certain whole foods can influence many of the same biological pathways linked to brain health, mental clarity, and even slower cognitive aging.

Here’s the science behind key foods—and why they work:

Fatty Fish (Salmon, Mackerel, Sardines)

Key Compounds: EPA and DHA omega‑3 fatty acids

Leafy Greens (Spinach, Kale, Swiss Chard)

Key Compounds: Folate, vitamin K1, lutein, and nitrates

  • How They Work:
    • Folate and B vitamins reduce homocysteine, an amino acid linked to neurodegeneration when elevated.
    • Vitamin K1 supports sphingolipid synthesis, a key component of neuronal membranes.
    • Lutein accumulates in brain tissue, where it acts as an antioxidant, protecting neurons from oxidative stress.
    • Dietary nitrates enhance cerebral blood flow by boosting nitric oxide production, improving oxygen and nutrient delivery to brain tissue. In the Rush University MIND diet study, 1–2 servings of greens per day made participants cognitively 11 years “younger” than those who rarely ate them.

Berries (Blueberries, Blackberries, Strawberries)

Key Compounds: Anthocyanins and other polyphenols

  • How They Work:
    • Polyphenols activate the Nrf2 antioxidant pathway (the same one psilocybin influenced in the aging study), reducing oxidative stress and inflammation.
    • They modulate gut microbiota, increasing short-chain fatty acids that cross the blood-brain barrier and regulate neuroinflammation.
    • Some anthocyanins can cross into brain tissue directly, improving neuronal signaling and memory formation in the hippocampus. Clinical trials show 12 weeks of daily blueberry supplementation improves delayed recall and executive function in older adults.

Nuts & Seeds (Walnuts, Flaxseed, Pumpkin Seeds)

Key Compounds: Alpha-linolenic acid (ALA), magnesium, and polyphenols

  • How They Work:
    • ALA (a plant omega‑3) converts in small amounts to EPA/DHA, providing mild anti-inflammatory benefits.
    • Magnesium regulates NMDA receptor activity, crucial for synaptic plasticity and learning.
    • Walnuts, in particular, contain polyphenols that suppress oxidative stress in brain tissue. High nut consumption (5+ servings/week) in the PREDIMED trial correlated with better memory and slower cognitive decline.

Fermented & Fiber-rich Foods (Kefir, Yogurt, Lentils, Whole Grains)

Key Compounds: Prebiotic fibers and probiotic bacteria

  • How They Work:
    • Fibers feed beneficial gut bacteria, increasing production of short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory effects in the brain. Clinical studies link higher SCFA levels with better cognitive flexibility and lower risk of age-related cognitive impairment.
    • Gut microbes influence serotonin synthesis—90% of serotonin is produced in the gut—and modulate the gut-brain axis.

Dark Chocolate & Green Tea

Key Compounds: Flavanols and L-theanine

  • How They Work:
    • Flavanols enhance cerebral blood flow and support BDNF expression.
    • L-theanine modulates alpha brain waves, promoting a calm yet alert mental state—similar to meditation. [HP2]

Why This Matters

Many of these mechanisms—lowering oxidative stress, supporting BDNF, preserving membrane integrity, and even activating Nrf2—mirror the pathways psilocybin is now being investigated for. But unlike psilocybin, which is still experimental, these foods have decades of human data supporting their safety and effectiveness.

Until we have a better picture of psilocybin’s benefits, here are some things you can do now and what to watch for as the research progresses:

Do Now

Watch for Later
Eat a plant-diverse, whole-food MIND-style diet Follow human clinical trials on psilocybin geroprotection
Include oily fish, nuts, colorful fruits & vegetables Look for studies testing safe dosing & timing protocols
Manage sleep, stress & exercise—diet works best with lifestyle habits Avoid microdosing as an “anti-aging” strategy

As Dr. Hecker herself stressed, “Translating these results to human therapies will take years of careful research. For now, lifestyle still matters more than any single compound.”

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How Food Affects Your Hormones

Hormones are chemical messengers that quietly dictate everything from how well you sleep to how alert you feel, how easily you burn fat, and even how long you live. What you eat every day isn’t just fuel—it’s instruction.

For instance, you feel fine in the morning, but by 3 pm, you’re crashing. You’re not really hungry, but you’re reaching for a snack or another coffee to push through. Your brain says you need energy, but what you actually need is better instructions for your hormones.

As Dr. Peter Attia says, “You can’t supplement or out-exercise your way out of a bad diet.”

And increasingly, science is showing: you can’t out-hack your hormones, either.

But many of us may be accidentally sending our hormones the wrong instructions. According to the CDC, over 1 in 3 American adults are already insulin resistant — many without knowing it.

Meanwhile, rates of metabolic dysfunction, hormonal imbalances, and fertility struggles are rising sharply even in people who appear outwardly healthy.

As Dr. Robert Lustig, pediatric endocrinologist and author of Metabolical, puts it:
“It’s not about calories in, calories out. It’s about hormones. Fix the hormones, and the weight takes care of itself.”

Hormone-Food Feedback Loop

Think of your hormones like text messages from your brain and organs: fast, direct, and highly responsive. The food you eat is the keyboard. Every bite is a message you send.

Consider this situation: Emily is a busy professional in her 30s, works out regularly, has a normal BMI and tries to “eat clean.” But her day starts with coffee on an empty stomach, she grabs a protein bar for lunch between meetings, and finishes her day with late-night takeout after working late.

She struggles with energy crashes, mood swings, and creeping anxiety. Her doctor says her labs are “normal.” But her hormones tell a different story: erratic cortisol, early insulin resistance, and disrupted hunger signaling.

Emily’s eating habits are probably not too dissimilar from many of ours. In fact, today’s food landscape is actively working against your hormones:

  • Over 70% of U.S. calories now come from foods that don’t fortify our bodies (BMJ Global Health, 2024).
  • The average American eats 17 times per day if you count “micro-snacks” (NIH observational data).
  • Stress, remote work patterns, and social media culture promote irregular eating windows.

As Dr. Rhonda Patrick notes: “We’ve never lived in a more hormone-hostile environment, where hyper-palatable foods and chronic stress are normalized. Diet may be our last controllable lever.

When you eat, your body launches a hormonal cascade. Insulin rises to shuttle glucose into cells. Leptin and ghrelin toggle your sense of fullness and hunger. Cortisol and dopamine modulate your energy and mood. Over time, the quality and timing of your meals shape how these signals behave—and whether they begin to misfire.

Dr. Andrew Huberman describes it like this:

“Food is one of the most powerful levers we have over our brain’s reward systems. When you eat processed sugar, you’re essentially pulling the dopamine slot machine — again and again.”

Hormone #1: Insulin as Gatekeeper of Energy

Produced by the pancreas, it responds to carbohydrates by clearing sugar from the blood and directing it to be stored or used for energy.

But here’s the catch: chronically high insulin — often the result of frequent snacking, sugary breakfasts, and late-night carbs — can lead to insulin resistance. This is when the body stops responding effectively to insulin.

This contributes to everything from weight gain and fatigue to prediabetes and Polycystic Ovarian Syndrome.

Insulin is like a delivery truck. If you keep sending too many packages to your cells too often, they stop answering the door. The boxes pile up, but in your bloodstream.

Peter Attia calls insulin resistance “the most underappreciated threat to long-term health,” noting that its effects ripple out into cardiovascular disease, cognitive decline, and even cancer risk.

Nutrition Strategy:

  • Prioritize whole foods rich in fiber, protein, and healthy fats.
  • Reduce meal frequency (avoid constant grazing).
  • Time carbohydrates earlier in the day to support circadian rhythms.
  • Eat only 24 grams for women and 36 for men of sugar a day.

Hormone #2: Leptin and Ghrelin as Satiety Detectors

Leptin tells your brain you’re full. Ghrelin tells it you’re hungry. Ideally, they operate like a thermostat. But processed foods—especially those loaded with sugar and refined carbs—can blunt leptin’s signals and keep ghrelin artificially elevated.

It’s like having a broken thermostat that keeps telling your house it’s freezing — even in summer. Your brain thinks you need more energy, so you keep eating.

Dr. David Ludwig of Harvard explains: “Highly processed carbohydrates hijack the body’s natural satiety systems, making it much harder to regulate intake—even at a healthy weight.” Huberman adds that poor sleep further disrupts ghrelin: “When you’re sleep-deprived, your brain literally tells you to eat more — and specifically craves sugar and highly palatable foods.”

Nutrition Strategy:

  • Focus on protein-forward meals (~30g per meal).
  • Eat real, unprocessed foods that naturally activate fullness signals.
  • Avoid foods that don’t fortify your body, which can override these hormones.

Hormone #3: Cortisol as the Stress Trigger

The role of cortisol in the body. It is hormone Released in response to stress and low blood-glucose concentration. Human endocrine system Stock Vector Image & Art - Alamy

Cortisol helps regulate blood sugar during stress.

But when stress is chronic — and combined with erratic eating patterns — cortisol becomes a hormonal arsonist, destabilizing energy, mood, and fat storage.

Huberman recommends anchoring cortisol by eating a protein-based breakfast within 30-60 minutes of waking.

He states that “early protein intake signals safety to the nervous system. It’s one of the most underrated ways to stabilize mood and focus throughout the day.”

Cortisol is like your home’s fire alarm. It’s essential in an emergency—but if it keeps going off, the system becomes desensitized, and damage builds up quietly.

Nutrition Strategy:

  • Front-load protein early in the day.
  • Limit caffeine on an empty stomach.
  • Pair stress management (light exposure, breathwork) with consistent meals.

How Does Your Body Feel?

If you’re worried you might be negatively impacting your hormonal health via your diet, consider the below, and if you check two or more or these, your body might be sending you warning signals that your diet isn’t giving it clear instructions:

Do any of these sound familiar?

  • You hit an energy wall most afternoons
  • You crave sugar, salty snacks, or caffeine to “push through”
  • You feel full but still hungry after meals
  • You wake up wired, anxious, or not fully rested
  • You feel foggy or irritable after carb-heavy meals
  • Your weight feels harder to manage, even with effort

Why this Matters Now More Than Ever

Every bite you take sends a message. Is it one of clarity, balance, and support? Or one of chaos and confusion? Reframing meals not just as fuel—but as conversations with your hormones—can change the game. But before altering your diet, consult with your doctor as there may be other concerns that need to be addressed first.

Because as both Attia and Huberman would argue, no supplement, wearable, or ‘hack’ will outperform the basic, consistent signals you send your body every day.

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Should fluoride be added to our water?

Debates are hitting headlines as Robert F. Kennedy Jr. voices new concerns about fluoride in public water systems. But what does the science actually say? And how should we as consumers evaluate the risks and benefits?

If your water supply is sourced from a municipal reservoir, you’re consuming more than just water with every glass you drink from your tap — you’re also getting a carefully regulated dose of fluoride in addition, depending on the water source, calcium, magnesium, sodium, and potassium It is fluoride that has quietly helped prevent millions of cavities over the past 80 years.

But some now claim that fluoride may be harming children’s brains. So, what exactly are we drinking — and is it safe?

What Is Fluoride and How Does It Get into Our Water?

Fluoride is the naturally occurring anion of the element fluorine, found in rock, soil, plants, and ultimately in your water sources. It is known for reversing demineralization, strengthening tooth enamel, and repairing tooth decay.

Therefore, for tooth care, particularly for children, across the population, water systems carefully add fluoride to reach a safe and effective concentration of 0.7 mg/L — the level recommended by both the CDC and U.S. Public Health Service.

Municipal systems use one of three fluoride compounds:

  • Fluorosilicic acid (most common)
  • Sodium fluorosilicate
  • Sodium fluoride

As one water-treatment engineer explains: “We monitor fluoride levels constantly to hit that sweet spot—enough to protect teeth, but far below levels that could discolor or harm them.”

Consider this:

Fluoridating a standard barrel of drinking water requires just a few drops of fluoride — enough to protect your teeth with every sip. For those homes on well water, pediatricians often give fluoride as a small daily tablet to protect teeth.

The Proven Benefits of Water Fluoridation

Since Grand Rapids, Michigan became the first U.S. city to fluoridate its water in 1945, fluoride has led to a dramatic 25%–35% reduction in cavities across children and adults. The CDC calls community water fluoridation one of the top 10 public health achievements of the 20th century.

The economic impact is equally significant: for every dollar spent on fluoridation, communities save about $20 in avoided dental treatment costs — preventing painful procedures, school absences, and financial burdens, particularly for lower-income families.

RFK Jr.’s Challenge: The Risks, Studies, and the Stakes

Robert F. Kennedy Jr., now leading the Department of Health and Human Services, has emerged as one of fluoride’s most vocal critics, calling it “industrial waste” and suggesting links to lowered IQ, thyroid dysfunction, bone cancer, and neurological harm.

At the center of his argument are two studies:

The National Toxicology Program (NTP) 2024 Review: This cautiously reported that fluoride levels at or above 1.5 mg/L may be associated with slight IQ declines in children.
Additionally, a 2025 Meta-Analysis by Philippe Grandjean (Annual Review of Public Health) suggested potential neurodevelopmental risks from fluoride exposure during pregnancy — again, at exposure levels higher than U.S. public drinking water standards.

What the Science Says: Context and Dosage Matter

Here’s the catch: the levels referenced in these studies far exceed the fluoride levels used in U.S. water systems.

  • Standard U.S. fluoridation level: 0.7 mg/L
  • Levels where potential risks appear (in studies): 1.5–2.0 mg/L
  • Average adult daily water consumption: ~2.5 liters/day
  • Fluoride intake at U.S. standards: ~1.75 mg/day

To approach the fluoride intake levels associated with possible neurotoxicity, an adult would need to consume over 11 liters or about 3 gallons of fluoridated water per day, every day, for years.

For comparison, an adult African elephant drinks 50 to 100 liters of water daily. To reach concerning fluoride levels, you’d need to drink more like an elephant than a typical person at your kitchen sink, without a filter, daily, for years. You’re more likely suffer from fluoride-induced nephrotoxicity before finishing up those 21 gallons a week.

Even at these higher exposure levels, these studies RFK references only observe correlations — not causation — and often rely on data from countries where fluoride levels in untreated, unregulated, groundwater naturally reach 5–10 mg/L, which is many times higher than U.S. water systems allow.

As the American Academy of Pediatrics summarizes, fluoridation is safe. Studies that suggest harm use higher doses than what’s found in U.S. water supplies, and the risks are far outweighed by the benefits for children’s oral health.

Headlines vs. The Truth: What Experts Say

What the Headlines Say:

What the Experts Say:

  • Dr. Steven Levy, University of Iowa: “Having a very low level of fluoride in the water was substantially protecting against cavities.”
  • FactCheck.org: “The mineral fluoride, at the right dose, has been shown to reduce the risk of tooth decay… The CDC and multiple expert groups endorse water fluoridation as a safe way to reduce tooth decay.”
  • Dr. Vivek H. Murthy, U.S. Surgeon General: “Fluoridation is the single most effective public health measure to prevent dental decay and improve oral health for everyone, regardless of income or access to dental care.”
  • Dr. Myron Allukian, American Public Health Association: “Fluoride at the level used in community water systems has repeatedly been shown to be safe and effective.”

The Importance of Verification: A Reminder for All of Us

Fluoridation works. At properly regulated levels, it is safe, effective, and supported by over 80 years of real-world evidence. While RFK Jr.’s concerns raise legitimate questions for ongoing study, they focus on fluoride exposures far above what U.S. communities use.

We all deserve clean, safe water — but skepticism alone is not enough.

As consumers, parents, and voters, we must:

  • Verify claims by reading studies directly, not just headlines
  • Understand the dose: what levels are truly harmful versus helpful
  • Look at real-world data: 80 years without unexplained neurotoxic effects
  • Trust but confirm: science evolves, but so do misleading narratives

Beyond Fluoride: Why Food and Science Literacy Matter

At Dirt to Dinner, we believe deeply in understanding not only what we eat and drink, but also how public science is communicated. Fluoride is one of many public health debates clouded by partial information. So are:

  • GMOs — proven safe across 300+ studies, yet still widely misunderstood
  • Pesticide Residues — often far below safety thresholds but poorly explained
  • Hormones in Meat and Dairy — regulated and minimal, but still widely feared
  • Seed Oils — debated endlessly online but rarely with full scientific nuance
  • Food Labeling — buzzwords like “natural” or “non-GMO” often cause confusion
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Can we trust TikTok with our health?

As someone starting their “mom” journey in the early 2010s, I recall several resources in my arsenal at all times: my son’s pediatrician, Dr. Karp’s book, “The Happiest Toddler on the Block”, and – of course – Google. Those ad hoc searches led me down some pretty interesting paths, many of which ended at “mommy blogs” at that time.

Often buffeted with lovely recipes that skillfully hide veggies into rich, decadent desserts and colorful snacks, these sites provided many answers to my health-related questions. However, these answers were often overly complicated, counterintuitive, and sometimes just downright wrong.

For instance, having my kid eat sugar-laden yogurt won’t make him like fruits more—it’ll make him scream like a banshee until I give him some sickly sweet treat. That overly optimistic brownie batter mixed with “secret” avocados and bananas will end up flung across the room—guaranteed.

The Evolution of Health (Mis)information

Today, we’re looking to different sources for information in seconds. Yes, we still have those mom blogs to refer to, as well as Reddit and other sites providing anecdotal advice, but most of us are now led to newer channels in our pursuit for knowledge – social media.

Whether through friends, family, or our own enjoyment, social media – TikTok, in particular – is rapidly becoming the leading source for news, trends…and seemingly everything else. In fact, 2025 is the first recorded year of Americans accessing news via social media and video networks more than TV news and news websites/apps (see above chart).

And for TikTok alone, one in five adults gets their news here – a staggering clip from just 3% back in 2020. But where TikTok really excels in terms of views and viral spread is in the personal health space.

From “soupifying” your meals to embracing a meat-only diet, the platform is shaping how millions of us think about food and health as it relates to our bodies and our families’ overall well-being.

So, which trends make sense, and which ones should we scroll past? And how can we tell the difference? Here’s a breakdown of some recent TikTok health trends, what some related studies have shown, and what experts recommend.

We also included some tips to increase our odds of listening to those who actually know our food system and how to better navigate through the muck.

Water-Based Cooking

Here’s a “throwback” trend that’s been around since man’s introduction to fire: cooking everything with water—specifically boiling, steaming, and poaching. Influencers are calling it a “hack” for retaining nutrients, ageing backward, and clarifying skin. Others are just calling it “soup”.

While the idea isn’t anything new, it’s not wrong. Water-based methods like steaming can help preserve delicate nutrients like vitamin C and B vitamins. A study in the Journal of Food Science found that steaming retained more antioxidants than microwaving or boiling.

Furthermore, a study in Cell Reports Medicine stated that boiling and steaming improved lipid profiles and reduced advanced glycation end products, a biomarker for accelerated aging and chronic diseases.

The Carnivore Diet

Though this diet may sound revolutionary, it’s just another iteration of the ever-evolving low-carb trend…just with a lot of meat. This extreme, anti-vegan eating plan, popularized by some influencers and even public figures, includes consuming only animal products, with some also eating fish, eggs, select full-fat dairy products, and organ meats.

Advocates claim it reduces inflammation, improves mental clarity, and helps manage glucose levels, and promotes weight loss. However, the reported benefits of this diet are more anecdotal than clinical. In fact, multiple studies cite the dangers of this diet, including increased risk of heart disease and certain cancers, as well as digestive and kidney problems.

While an elimination diet of sorts may offer short-term symptom relief for autoimmune or gut conditions, most experts warn that the carnivore diet is unsustainable, as it lacks fiber, vitamin C, plant antioxidants, and other key elements for long-term health.

The Balkan Breakfast

This Mediterranean-style meal trend features fresh items like cucumbers, tomatoes, feta cheese, sourdough, eggs, and pickled veggies, all displayed charcuterie-style to start your day.

This trend is rooted in Balkan and Eastern European tradition, and TikTok health influencers praise it for being fresh, hearty, and colorful.

Though putting together such a spread takes some time, there’s good reason to go ahead with this trend. Nutrition experts love it: it’s high in fiber, healthy fats, and protein, and supports gut health. The Mediterranean Diet is one of the most researched and respected eating patterns for heart and metabolic health, and the Balkan breakfast fits right in.

Now to get the kids to love feta and pickled cauliflower…that’s a different article for another time.

Embracing Old Timey Food Habits

Yet another throwback trend, popular influencers are embracing old-school food like beef tallow and raw dairy products, and forsaking seed oils. Many believe living like we’re in pre-industrial times (sans TikTok, smartphones, and halo lamps, of course) restores gut health, promotes longevity, and reduces chronic disease.

But here’s the thing: we stopped using beef tallow and unpasteurized milk for good reason. Despite public figures and other advocates touting its benefits, consuming these products pose serious adverse health issues.

For instance, high consumption of saturated fats like beef tallow – which we cover in-depth here – are associated with increased rates of ischemic heart disease and all-cause mortality, even when accounting for lifestyle differences. Using seed oils, though under intense scrutiny among this influencer crowd, and other polyunsaturated fats offer better health outcomes when used in moderation.

Still want to stick with raw milk? Let’s not forget why pasteurization existed in the first place: to kill potentially deadly pathogens, such as listeria, E. coli, salmonella, and the highly-pathogenic avian flu. Hundreds of reported outbreaks have been attributed to raw dairy, so consider this the next time you visit your farmer’s market.

“Nature’s Ozempic”

TikTokers are hunting for the “all natural” alternatives to GLP-1 weight loss meds like Ozempic—turning to home remedies like apple cider vinegar, berberine, and olive oil.

Yes, ACV can slightly lower post-meal blood sugar, and berberine – a compound found in select plants, like goldenseal and barberry –  shows promise in blood sugar regulation, but neither of these compounds mimic GLP-1 drugs. And while olive oil is indeed a healthy fat, drinking shots of it won’t cause weight loss unless they’re part of a larger lifestyle change.

And it makes sense why these alternatives don’t work the same as Ozempic: the active compound in these drugs is derived from lizard venom, after all…not something you often find at your local health store. Though these may support metabolic health, they’re no magical concoction.

High-Protein Everything

The TikTok health community is obsessed with protein-rich foods, with many creators demonstrating how to “protein-ify” meals to stay fuller longer, reduce carb intake, and support workouts.

Some creators specialize in finding ways to enrich their child’s diet with added protein, such as mixing protein powder into smoothies, adding egg whites into their favorite mac & cheese recipe, and making “chicken chips” for a snack.

Experts generally agree that most people, especially women and older adults, don’t get enough protein, which is critical for muscle development, metabolism, and satiety. Aim for at least 1g protein per 1kg of body weight.

Children’s protein needs are easier to achieve and most likely already established in their diet. In fact, consuming too much protein can hurt their kidneys, liver, and digestive system. It can also lead to weight gain, since any unused protein converts to fat.

And no matter the age, be aware of overly processed protein snacks and products filled with too much sugar or low-quality ingredients.

Sifting Through The Junk

There’s no doubting that TikTok is shaping how people eat and think about wellness, whether for better or worse.

Some of the most viral trends are rooted in solid research. So how do we separate the sizzle from the substance?

Here are a few tips and a helpful checklist for when you’re in doubt:

Follow credible creators

Look for medical credentials, like RD, RDN, MD, PhD; seek out those who cite studies in medical journals and verified professionals.

Here are some credible experts we like who mythbust common health and nutrition misconceptions with research-backed studies:

Conduct a quick internet search

Search key facts or claims outside TikTok, which often directs you to echo chambers of like-minded thinking. If no reputable news outlet or scientific journal has reported it, it’s likely false or exaggerated.

Check the comments

Smart users often fact-check creators in the comments. Look for debates, citations, or corrections.

Reverse image or video search

For shocking clips, use Google Images or InVID to trace the source.

Look for sensationalism

If it sounds too dramatic, too perfect, or too scary to be true, it probably is. Emotional manipulation is a red flag. Credible creators avoid extreme statements and miracle claims.

Cross-check with fact-checking sites

Use Snopes, AP Fact Check, or Media Bias/Fact Check to confirm viral claims.

Consider the company’s intentions

For most social media platforms, sensationalism leads to views, and views lead to increased profits for the parent company. And check on the company’s location, too. Though TikTok operates on U.S. servers, its Chinese parent company, ByteDance, raises serious concerns regarding data security practices and government intent for collecting data from its 2 billion users.

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Tech’s Essential Role in Food Safety

Each year, the CDC estimates that 48 million Americans are affected by foodborne illness, resulting in over 128,000 hospitalizations and 3,000 deaths. Behind those numbers are real people—a child at lunch, a grandparent at dinner, a parent preparing a family meal—who simply expected their food to be safe.

Who’s Watching Our Food?

Meanwhile, the infrastructure designed to protect that safety is facing mounting pressure. Recent cuts from the new administration to the FDA’s food safety programs are compounding challenges for inspection teams already stretched thin. State public health labs are grappling with outdated technology and staffing shortages. The result: slower investigations, fewer routine checks, and an increasing reliance on food producers to self-monitor.

It only takes one outbreak to expose the vulnerabilities in our food system.

These outbreaks happen on a fairly regular basis:

In May 2025, there was a salmonella outbreak with cucumbers affecting consumers in Florida. In 2024, the U.S. faced a string of serious foodborne illness events: a Listeria outbreak linked to deli meats claimed 10 lives across 19 states; Salmonella-contaminated cucumbers sickened more than 500 people in two separate incidents; and a nationwide recall of Yu Shang Food products followed another deadly Listeria case.

Why Tech Is Essential in an Era of Shrinking Oversight

Yes, the scale of foodborne illness is alarming—but it’s also important to consider the context. Every day, hundreds of millions of Americans eat multiple meals, resulting in billions of opportunities for something to go wrong. That the vast majority of those meals are safe is a credit to the resilience of our food system. But that resilience is not guaranteed.

As the system grows in scale and complexity, so must our approach to protecting it. Total elimination of risk is statistically impossible, but we can drive that risk down to the lowest level possible through smarter practices, stronger technology, and more coordinated oversight. That means moving beyond manual spot-checks and embracing proven tools already at our disposal, from rapid DNA sequencing to AI-based monitoring and smart traceability platforms.

Food safety isn’t the responsibility of regulators alone. It’s a shared commitment between government agencies, industry leaders, technology developers, and, yes, consumers themselves. In a system this vast, progress from constant, deliberate improvement.

The Tools That Can—and Should—Protect Us

Today’s food system is more complex, globalized, and fast-moving than ever before.

Fresh berries from Chile, seafood from Vietnam, baby spinach grown in California—all of it might travel thousands of miles, change hands a dozen times, and still land safely on your plate within days. That’s an incredible feat of logistics and science, but also a reminder that our food chain is vast, intricate, and increasingly difficult to monitor with traditional tools alone.

Behind the scenes, a suite of cutting-edge technologies is quietly revolutionizing the way we protect our food—from AI algorithms that scan for contamination risks before a human could spot them, to biosensors embedded in packaging that alert us when a product has spoiled, to blockchain systems that trace a head of lettuce back to its exact harvest date and field location in seconds.

These tools aren’t speculative or futuristic—they’re here now. They’ve been validated by the world’s leading health agencies and are backed by rigorous, peer-reviewed science. In many ways, they represent the next logical leap in food safety: faster, smarter, more precise, and scalable for the global food economy.

Yet despite this incredible promise, several of these technologies remain underused—not because they’re flawed, but because they sound unfamiliar. Terms like “irradiation,” “high-pressure processing,” or “digital traceability” can be off-putting to consumers unfamiliar with the science behind them. That’s not a reason to slow down. It’s a call to educate, demystify, and embrace the tools that can dramatically reduce illness and improve trust in the system.

Technologies Advancing our Food System

When you pull back the curtain on today’s food safety landscape, the story isn’t one of doom or decline. It’s one of innovation—of brilliant minds developing tools that keep millions of people safe every single day. And the sooner we embrace that story, the stronger our food system will be. Let’s take a look at some of the technologies that will create a more efficient and safer food system:

Food Irradiation: A Quiet Powerhouse

Let’s start with one of the most proven—but most misunderstood—food safety interventions. Food irradiation uses ionizing radiation to kill pathogens like E. coli, Listeria, and Salmonella in meat, produce, and spices.

It doesn’t make food radioactive or nutritionally inferior. In fact, both the World Health Organization and the U.S. FDA have endorsed it as safe and effective for decades. A 2022 review in Frontiers in Nutrition confirmed that irradiation reduces pathogen levels by over 99.9% in some foods.

Yet fewer than 0.01% of U.S. grocery items are irradiated, in part due to labeling fears (products must carry a “treated with radiation” statement) and limited consumer understanding.

“We know it works. It’s time to normalize it,” says Dr. Christine Bruhn, a food safety expert at UC Davis. “Like pasteurization, irradiation should be seen as a modern tool, not a threat.”

High-Pressure Processing (HPP): Cold, Clean, Effective

HPP is a non-thermal method that uses cold water under extreme pressure to kill bacteria in ready-to-eat foods—no heat or chemicals required. Brands like Suja Juice, Wholly Guacamole, and Boar’s Head already use it to extend shelf life and reduce risk without preservatives.

A 2023 study in Food Control found that HPP extended the shelf life of deli meats up to three times longer, while maintaining safety standards and quality.

Whole Genome Sequencing (WGS): Tracking Outbreaks at the DNA Level

This powerful tool maps the genetic code of pathogens found in food, allowing scientists to trace outbreaks with precision.

During the 2022 E. coli outbreak in leafy greens, WGS helped CDC investigators pinpoint a contaminated water source on a specific farm—days faster than traditional methods.

WGS is now standard in many public health labs, but its continued use depends on consistent funding and cross-agency collaboration.

“It’s the future of outbreak detection,” says Dr. Marc Allard, a senior microbiologist at the FDA. “But it’s not plug-and-play. It requires infrastructure, training, and support.”

Blockchain & Digital Traceability: Speed Matters

When a food recall hits, every minute counts. Traditional traceback methods can take days or even weeks to determine the source of contamination. But in a 2023 pilot by IBM and Walmart, blockchain technology reduced that time to just 2.2 seconds for leafy greens.

Digital traceability systems can also help identify which specific lots are affected—avoiding costly over-recalls and consumer panic.

Smart Packaging & Biosensors: Early Warnings Built In

Imagine packaging that changes color when food spoils, or embedded sensors that detect pathogens before the product leaves the facility. These technologies already exist—and they’re evolving quickly.

A 2021 study in Sensors and Actuators B: Chemical demonstrated a biosensor that could detect Salmonella in under two hours—a major improvement over conventional lab tests.

Antimicrobial Interventions in Meat Processing

Foodborne pathogens often originate in raw meat and poultry.

That’s why USDA-approved interventions, like lactic acid rinses and peracetic acid sprays, are used to reduce microbial loads during processing.

A 2023 review in Comprehensive Reviews in Food Science and Food Safety found that these methods can reduce E. coli O157:H7 by up to 90%, especially when used in combination with HPP or chilling systems.

Despite their efficacy, these practices are sometimes misrepresented as “bleach baths.” In reality, they’re a cornerstone of safe meat processing—and far safer than the alternative.

Artificial Intelligence: Smarter, Risk-Based Monitoring

AI is being used to analyze inspection reports, monitor real-time production data, and flag anomalies that human inspectors might miss.

This allows agencies to prioritize inspections based on actual risk, not just routine schedules.

While still developing, machine learning systems have already shown promise in improving predictive analytics for food recalls and contaminant detection.

“AI isn’t about replacing inspectors,” says Dr. Ben Chapman, a food safety researcher at NC State. “It’s about helping them focus where it matters most.”

The Cost of Inaction

Food safety isn’t just about public health—it’s about economic resilience. According to the USDA, foodborne illness costs the U.S. economy more than $17.6 billion annually, factoring in healthcare, lost productivity, and recalls.

One major outbreak can crater consumer confidence and devastate an entire industry. The 2018 romaine lettuce E. coli outbreak, for example, led to a multi-month sales plunge and changes in how leafy greens are grown and labeled.

We can’t afford to fall behind.

Moving Forward: Science, Not Sentiment

We once feared pasteurization. Now it’s non-negotiable. We once worried about refrigeration. Now we trust it implicitly.

Skepticism toward industrial-sounding technology is understandable. But it shouldn’t block solutions that are backed by decades of data and global consensus. These tools  aren’t silver bullets, but they are essential allies in an increasingly vulnerable system.

Regulators matter. But so does innovation. If funding realities limit the reach of federal oversight, we must fill the gaps with the best tools available—and that means trusting science over fear.

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Functional Snacks: Turning Junk into Wellness

Just last week, I found myself in front of the protein bar aisle—usually a quick grab-and-go moment—but this time, I paused. The shelves were bursting with options promising everything from sharper focus to gut support to better mood. Words like “nootropics,” “adaptogens,” “probiotic-rich,” and “mood boosting” weren’t just marketing fluff—they felt like an invitation. Suddenly, I wasn’t just picking out a snack—I was choosing how I wanted to feel.

The line between snack and supplement has officially blurred, and honestly? It’s thrilling. For the first time, grabbing a mid-day bite feels less like a compromise and more like a small act of self-care.

The Bigger Shift: Snacks with a Mission

For decades, some of the biggest players in food have faced criticism for fueling America’s addiction to ultra-processed, sugar-laden, sodium-packed snacks. But here’s what’s quietly happening behind the scenes: many of these same companies are reimagining what snack time could look like—and using their scale, research power, and global reach to do it.

From customizable hydration pods to gut-boosting popcorn, the new face of “junk food” isn’t about guilt—it’s about function. And for millions of people looking to make small but meaningful changes to their health, this is exactly the kind of shift we’ve been waiting for.

Consumers are no longer eating just to curb cravings—they’re seeking foods that contribute to better sleep, clearer focus, reduced stress, and long-term wellness. According to Mintel, 43% of Americans want food that supports both mental and physical health.  And now, GLP-1 users crave healthy foods more than before they were on the weight loss drug.

This demand is changing everything:

  • Product Design: Expect more products engineered for mood, immunity, energy, protein, and sleep.
  • Personalization: Smart bottles, wearable-connected apps, and AI-driven snack suggestions are just the beginning.
  • Mainstream Accessibility: Functional food isn’t just for health food stores—it’s in big box chains, vending machines, and drive-throughs.

From Candy to Clean: Hershey’s Strategic Shift

Once a symbol of sweet indulgence, The Hershey Company is now leading a transformation.

Its partnership with nutrient delivery startup VitaKey marks a turning point—not just making snacks taste good, but making them do good, too. Think probiotics, vitamins, and minerals that actually survive processing and deliver benefits where it counts.

Hershey’s acquisition of LesserEvil, the better-for-you popcorn brand made with organic ingredients and healthy fats, sends a clear message: consumers want more from their snacks—and Big Food is listening.

“We are responding to the fact that health and wellness has distinct consumer needs. You can see that with our portfolio, with areas that have protein, areas that are zero sugar, etc.”

— Michele Buck, CEO of Hershey

PepsiCo’s Personalized Playbook

PepsiCo, long associated with soda and chips, is pivoting in bold new ways. Its Gatorade Gx system, which personalizes hydration pods to fit your workout needs, taps into the growing trend of functional personalization—meeting people where they are in their wellness journey.

“At PepsiCo, innovation is a driver for everything we do,” said CEO Ramon Laguarta. “That’s why I’m excited about the launch of new Gatorade innovations—the improved Gx app, Smart Gx Bottle and Gatorade Gummies.”

From prebiotic chips to nootropic drinks, PepsiCo is designing snacks and beverages that support hydration, cognition, recovery, and more. It’s a reflection of what consumers have been asking for: not less food, but better food.

Functional Food Movement Powered by Scale

These are not isolated moves. Major brands across the food landscape are channeling resources into rethinking convenience foods—not just for profit, but because consumer demand is clear. People want snacks that support physical and mental health, without sacrificing taste or convenience.

  • General Mills has teamed up with GoodBelly to infuse cereals and yogurts with probiotics—bringing gut health to breakfast tables everywhere.
  • Kraft Heinz launched NotMac&Cheese, a plant-based twist on its iconic comfort food.
  • Nestlé’s nesQino lets users blend personalized smoothies and teas packed with freeze-dried functional ingredients.
  • Unilever’s Hellmann’s Vegan offers a plant-based mayo that’s earned praise even from longtime traditionalists.

These companies are not just following a trend—they’re helping shape it.

With the ability to reach millions of homes, school cafeterias, vending machines, and gas station shelves, Big Food’s role is not just influential—it’s essential.

How to Tell If a Functional Snack Is Legit

With all these new products claiming to support brain function, immunity, or mood, it’s fair to wonder: how do we know what’s real?

Fortunately, the science behind many of these ingredients is catching up fast. Some of these added ingredients include:

  • Adaptogens like ashwagandha have been shown in studies to reduce stress
  • Probiotics play a clear role in digestive and immune health
  • Nootropics like L-theanine can enhance focus and calm

But not all claims are created equal.

Before you toss that “brain-boosting” bar or “immunity-enhancing” soda into your cart, take a moment to turn over the package to carefully examine its nutrition facts and ingredients.

Here’s what to look for:

  • Look for named, science-backed ingredients: Adaptogens, nootropics, probiotics like Lactobacillus or Bifidobacterium, and nutrients like magnesium or vitamin D are common—but should be clearly listed, not hidden behind terms like “natural blend” or “proprietary mix.”
  • Check for real amounts: Functional ingredients should list their quantity, such as “250mg L-theanine” or “1 billion CFUs of probiotics.” Vague claims without dosages may be more about marketing than actual benefit.
  • Watch ingredient order: If the active ingredient is at the end of a long list—especially after things like flavorings or preservatives—it’s likely included in tiny amounts. Also, look for the sugar, saturated fat and sodium content.  Just because it has nutrients, if there is sugar it will contradict the benefits.
  • Seek transparency and third-party certifications: Look for labels like NSF Certified or Informed Choice. These signal quality and accountability.
  • Ignore the hype on the front: Turn the package over. The nutrition facts and ingredient list tell you far more than flashy slogans ever will.
  • And most importantly, trust, but verify: Big Food may be changing, but consumers are more educated than ever—and these companies know it. The more informed you are, the more you reward brands that are doing this right.

Big Food, Big Impact: A Path Toward Public Health

Let’s be honest: small wellness startups have done a lot to push the health food movement forward. But when it comes to reaching scale—especially in places where chronic illness and obesity are rampant—it takes the distribution power of the biggest companies in the world.

In the U.S., over 42% of adults live with obesity, and chronic illnesses tied to poor diet cost the economy $1.1 trillion annually, according to the CDC.

When companies like Kraft, Nestlé, or PepsiCo commit to reformulating their products to reduce sodium, sugar, and processed fats—while adding functional benefits—they’re not just chasing trends. They’re addressing real, systemic health problems at scale.

Final Bite: Big Food’s Wellness Rebrand Is Just Beginning

A few years ago, the idea of healthy, functional snacks from soda giants or candy companies might’ve seemed laughable. But now? It’s not only happening—it’s reshaping what wellness looks like for everyday consumers.

Lu Ann Williams, Global Insights Director at Innova Market Insights, puts it best:

“Consumers expect more from their food.

They want it to taste great but also work for them—whether that means more energy, better sleep, or improved digestion.”

And who better to answer that call than the companies that already feed the world?

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Transcript: The Curious Comeback of Beef Tallow

 

Click here to read the original post.

You know, it’s kind of wild how things cycle back around, isn’t it?

It really is. What’s on your mind?

Well, beef tallow, for instance. I mean, I remember it being completely uh demonized, right? I mean, because of all the saturated fat stuff.

Oh, absolutely. Persona non grata in the kitchen for decades.

And now suddenly it feels like it’s popping up everywhere again. People are cooking with it, using it on their skin. I’ve even seen like biohackers talking it up.

Yeah, it’s a fascinating resurgence. And the materials you sent over exploring this trend. They really pose a good question which is is this comeback based on you know new science. Or is it more about maybe nostalgia like an ancestral wisdom kind of thing without looking hard at the evidence.

Right. It feels like part of that bigger trend maybe questioning the usual advice looking back to tradition.

Exactly. There seems to be this undercurrent of skepticism towards established health guidelines and the sources you shared really map that out. Tallow wasn’t always the bad guy. It used to be a kitchen staple. Right.

Totally. Think pie crusts frying. McDonald’s used it for their fries.

No way. Really?

Yeah. Up until 1990 gave them that distinctive flavor.

Wow. So what happened?

Well, starting around the 60s, research began linking saturated fats to higher cholesterol levels and you know heart disease risk.

Ah the beginning of the lowfat push.

Precisely. And there was pressure from health advocates campaigns. By 1990 companies like McDonald’s had switched over to vegetable oils.

Oh, okay. But that switch wasn’t exactly straightforward either, was it?

No, not at all. And this is where the story gets well kind of complicated. Some of those early vegetable oil replacements, the partially hydrogenated ones, they turned out to be packed with trans fats, which we later found out were even worse.

Arguably, yes, even more harmful for heart health. So, the initial solution created a whole new problem and honestly, a lot of confusion about fats that we’re still sort of dealing with.

Okay, so trans fats are mostly gone now, thankfully. But what replaced tallow then after the trans fat scare?

Mostly other vegetable oils. Canola, soybean, sunflower, corn oil, that kind of thing.

The ones often marketed as healthier. Cholesterol-free, high in polyunsaturated fats or PUFAs.

Exactly. But now you’ve got this whole counter movement, haven’t you? The anti-seed oil crowd.

Yeah, that’s definitely loud online. What’s their main argument?

Well, they often claim these oils are like ultrarocessed, unstable when you heat them, and potentially inflammatory in the body. It’s a lot to keep track of. So what does the mainstream science say about that debate? Seed oils versus saturated fats like tallow.

Okay, so the general scientific consensus based on, you know, large studies and trials is still that replacing saturated fats with polyunsaturated fats, the kind found in many vegetable oils tends to lower LDL cholesterol, the bad cholesterol, right? And lowering that is linked to a reduced risk of heart disease. So major health bodies generally consider oils like olive oil, canola, soybean oil as safe. even beneficial in moderation.

But what about the inflammation and instability claims?

There’s ongoing research into how these oils behave, especially when heated repeatedly. That’s the oxidation part, but the widespread claims you see online about seed oils being toxic, they don’t really have strong backing from clinical trials in humans.

So, the bottom line for most people is still that these vegetable oils are likely a safer bet than loading up on saturated fats

in the context of a typical Western diet. Yes. That’s generally the conclusion. They remain a safer alternative to routinely using highly saturated fats like tallow or butter for most of your cooking and fat intake.

Okay. So, if the science hasn’t drastically flipped, why is tallow making such a comeback now?

Ah, well, that’s more about culture and marketing. I think you’ve got wellness influencers promoting it as ancestral or natural and the skin care angle. Biocompatible they call it, right? Plus, chefs do genuinely like it for flavor and it’s high smoke point. It doesn’t burn. easily.

So, it cooks well at high temperatures.

Exactly. And social media just amplifies all of this, framing tallow as somehow cleaner or more real than processed seed oils.

It really taps into that desire for simpler stuff. Maybe a rejection of big food industries.

Definitely, there’s a nostalgia factor, a feeling of getting back to basics, but you know, just because something’s old or natural doesn’t automatically make it healthier. We stop doing lots of old things for good reasons.

And crucially, the fundamental science on saturated fat.

Yeah.

It hasn’t really budged, has it?

Not in its core message. The sources you looked at mentioned several big reviews of 2021, 2021, 2023.

Yeah. In major cardiology and medical journals, and they all continue to link high intakes of saturated fat with increased risk of heart disease and related mortality.

But what about that one study, I think it was 2014, that made headlines questioning the link?

Ah, yes, the Annals of Internal Medicine review. It did cause a stir. her, but it also faced significant criticism regarding its methods and conclusions. And importantly, major health organizations didn’t change the recommendations based on it.

So, the advice to limit saturated fat generally below 10% of daily calories still stands.

That’s the standard public health guideline. Yes. And those other claims you sometimes hear, tallow, fixing hormones, clearing skin, boosting mood, there’s just no rigorous scientific evidence backing those specific benefits up.

They’re most mostly anecdotal.

It does make you wonder though, why does it feel like people are more willing now to maybe disregard that scientific consensus?

That’s a huge question. It seems like health decisions are increasingly tied up with identity, maybe ideology, what fits a certain narrative and what algorithms push on social media.

Absolutely. Anecdotes from influencers spread like wildfire much faster than dense peer-reviewed studies. It feels like sometimes the story, the feeling around food becomes more powerful than the research data.

It’s like a preference for narrative over numbers.

You put it that way. And we see similar things happening elsewhere, right?

Like what?

Well, look at the resurgence of raw milk.

Oh, right. Similar arguments there. It’s more natural. Pasteurization destroys nutrients.

Exactly. Despite the very real documented risks of contamination, EC coli, lististeria, salmonella, things pasteurization was designed to prevent.

And now there’s even the worry about H5N1, the bird flu showing up in dairy herds, the FDA and CDC are warning against raw milk because of it.

Yet sales are apparently increasing in some areas driven by that same natural is better anti-establishment ethos.

It really highlights that tension, doesn’t it? The appeal of tradition versus the progress of science.

It does. It’s this sort of cultural yearning for simplicity, for a perceived lost purity.

But history isn’t always a reliable guide for health.

Precisely.

We should absolutely question our modern food system, but we also need to critically examine older practice. ices. Were they really better or just what people did before we knew more?

So, wrapping this up, the beef tallow comeback seems well less about a scientific evolution and more about culture.

I think that’s a fair assessment. It’s a cultural phenomenon, tapping into nostalgia and current anxieties about processed food much more than it is a scientifically validated health shift.

The comfort food aspect is strong, but the science on saturated fat and heart health, that story hasn’t fundamentally changed.

That remains the consistent message for major health organizations based on decades of research.

So maybe the final thought for you listening is this. When you’re making choices about food, about your health, what’s really guiding you?

Yeah. Is it the weight of the scientific evidence carefully gathered over time? Or is it more the emotional pull, the story, the allure of something that feels simpler or perhaps rebellious?

Definitely something worth chewing on as these trends continue.

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The Curious Comeback of Beef Tallow

Click Play to listen to our generated podcast. Click on links for transcript and our full podcast library. 

 

In today’s health and wellness landscape, irony abounds: the very ingredients we once moved away from in the name of public health are now being resurrected under the banners of “ancestral wisdom” and “natural living.” One of the most recent examples? Beef tallow—an animal fat once demonized for its saturated fat content—is now enjoying a renaissance in cooking, skincare, and even biohacking.

This isn’t just about cooking with oil. It’s part of a broader philosophical divide. As institutional trust declines, many are turning to tradition and nature for guidance—assuming, sometimes wrongly, that these values offer more than modern science.

This mindset underlies trends ranging from the carnivore diet to raw milk to—you guessed it—deep-frying your potatoes in rendered cow fat.

So how did we get here? And are we forgetting why we left tallow behind in the first place?

What Is Beef Tallow, Really?

Beef tallow is rendered fat from cows, usually taken from suet (the hard fat around the kidneys and loins). Once rendered, it becomes a solid white fat at room temperature with a high smoke point (~400°F) and long shelf life.

Nutritionally, tallow is roughly:

  • 50% saturated fat
  • 42% monounsaturated fat
  • 4% polyunsaturated fat

That saturated fat content is what continues to concern medical experts—and why tallow never really left the “limit or restrict” category of most dietary guidelines. This type of fat is not limited to beef; you can buy cage-free duck fat, goose fat, bison fat, pork lard, and even pasture-raised leaf lard.  Given the health concerns surrounding saturated fats, it’s surprising to see this beef tallow trend gaining popularity.

From Kitchen Staple to Health Scapegoat

For much of the 20th century, beef tallow was a kitchen essential. It was added to many household staples, from pie crusts and French fries to candles and soaps.

Up until 1990, McDonald’s famously used it to fry their iconic golden fries—one of the secrets behind their distinctive flavor.

But beginning in the 1960s, public health campaigns began to target saturated fats. Emerging research linked them to elevated cholesterol and a growing epidemic of heart disease.

By 1990, under pressure from health advocates like Phil Sokolof, McDonald’s and other major food companies swapped tallow for 100% vegetable oil.

Ironically, this shift created new problems.

Many of the replacement oils—particularly those partially hydrogenated—were loaded with trans fats, which turned out to be even more harmful than the saturated fats they replaced.

Though trans fats have since been banned, everywhere, the transition left a legacy of confusion and controversy about fats in general. Tallow disappeared from the mainstream—but questions about what should replace it have lingered ever since.

What Replaced Tallow…and is it Any Better?

After tallow fell out of favor, vegetable oils like canola, soybean, sunflower, safflower, and corn oil became the default fats for cooking. Marketed as cholesterol-free and high in polyunsaturated fats (PUFAs), they were touted as heart-healthy alternatives to animal fats.

But their rise has not been without criticism. A growing anti-seed-oil movement argues that these oils are ultra-processed, unstable at high heat, and potentially inflammatory. These claims have spread rapidly on social media, but what does the science actually show?

  • Replacing saturated fats with polyunsaturated fats has consistently been shown to lower LDL cholesterol and reduce the risk of heart disease in randomized controlled trials.
  • Oils like olive, canola, and soybean are considered safe and beneficial by major health organizations when used in moderation and not overheated.
  • Concerns around processing and inflammation remain under investigation, but widespread claims of seed oil toxicity are not supported by clinical research.

They remain a safer alternative to highly saturated animal fats like tallow in most dietary contexts.

At Dirt to Dinner, we recognize that the conversation around seed oils is far from settled—and often distorted by ideology or social media. That’s why we dove deeper into the production, processing, and health implications of seed oils in our recent article. Our goal: to provide clear, science-backed information that helps you make informed choices in the kitchen and beyond.

Trend or Truth?

Despite its fall from favor due to cardiovascular concerns, beef tallow is making a cultural comeback driven in part by wellness influencers that touting its “ancestral” appeal, skincare brands highlighting its “biocompatibility,” and chefs praising its flavor and high smoke point.

Social media has played a major role in reviving its popularity, often presenting it as a cleaner, more “natural” alternative to seed oils.

This trend is part nostalgia, part rebellion. As more consumers question industrial agriculture and hyper-processed ingredients, old-school fats like tallow feel refreshingly simple and back-to-basics.

But simplicity doesn’t always equal safety.

Have We Stopped Listening to Science?

Despite claims that saturated fat has been wrongly vilified, the broader scientific consensus still points in one direction.

A 2020 meta-analysis in the Journal of the American College of Cardiology reaffirmed that replacing saturated fat with unsaturated fat significantly lowers heart disease risk. A 2021 review in Circulation called the evidence “strong and consistent.” And a 2023 study in The Lancet Regional Health – Europe found that high saturated fat intake—like that from tallow—was associated with increased rates of ischemic heart disease and all-cause mortality, even when accounting for lifestyle differences.

Some tallow proponents cite smaller or conflicting studies, including a 2014 review in Annals of Internal Medicine that questioned saturated fat’s role in heart disease. But this paper has been widely criticized for methodological flaws, and major health bodies have not shifted their recommendations: saturated fat intake should remain below 10% of total calories, or less than four teaspoons if you’re on a 2,000 daily calorie diet.

Meanwhile, claims that beef tallow supports hormone health, clears skin, or improves mood remain anecdotal and unsupported by rigorous clinical research. As always, personal testimonials are not scientific evidence—no matter how viral they go.

Why We’re Falling for it Again

What’s changed isn’t the science, but our willingness to listen to it. Today, health decisions are often driven by identity, ideology, and social media algorithms rather than evidence.

When a wellness influencer posts that switching to tallow healed their hormones, the message spreads faster than any peer-reviewed study ever could.

As we’ve explored in previous articles at Dirt to Dinner, this is part of a larger pattern: the replacement of research with narrative, and of science with sentiment. It’s not unique to beef tallow—it’s also happening with raw milk despite CDC recommendations, especially in light of Avian flu’s rapid spread.

The Raw Milk Parallel

Raw milk, like tallow, has been rebranded as a wholesome, traditional staple. Advocates claim it offers enzymes, beneficial bacteria, and nutrients lost in pasteurization.  These benefits can easily be found elsewhere in one’s diet.

The nostalgia might come from some of us who have drank milk immediately from the cow.  That is better because the bacteria hasn’t had a chance to proliferate.

But public health experts remain clear: raw milk carries a significant risk of contamination, including E. coli, Listeria, and Salmonella. And in 2024 and 2025, there’s a new concern—H5N1 bird flu, which has been detected in U.S. dairy herds. The FDA and CDC have strongly warned against consuming raw milk amid the outbreak.

Still, sales are up—driven by the same “natural is better” ethos fueling beef tallow’s rise.

Nostalgia is Not Nutrition

The return of beef tallow—and raw milk—isn’t just a health trend. It reflects a broader cultural yearning for simplicity, self-sufficiency, and “lost wisdom.” But tradition isn’t inherently trustworthy. Many past practices were abandoned not out of ignorance, but because we learned better through rigorous study, hard data, and public health progress.

There’s nothing wrong with questioning the modern food system. But before embracing the old ways, we should ask: were they better—or just familiar?

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Are Girl Scout Cookies Safe?

Click Play to listen to our generated podcast. Click on links for transcript and our full podcast library. 

Imagine you are “Emily”, a mom of two children in Ohio, who stumbled across a viral post warning that Thin Mints contained glyphosate—a chemical often dubbed a “probable carcinogen”—her heart sank. She had just stocked up on boxes from her daughter’s troop. Was she unknowingly feeding her family something dangerous?

If you’ve felt the same moment of panic scrolling through headlines or mom blogs, you’re not alone. In February 2025, a report citing trace levels of glyphosate, also known as RoundUp, and heavy metals in Girl Scout Cookies exploded across social media. The headlines were dramatic, but the data? Not so much.

How Did Glyphosate Get into Girl Scout Cookies?

First, it’s important to understand that glyphosate isn’t added to cookies. It gets there in ways that are both natural and inevitable in modern agriculture.

“Farmers don’t sprinkle glyphosate into cookie dough,” says an expert we spoke to who is a former USDA National Program Leader for Food Safety and a scientist with a background in pesticide toxicology. “It ends up there through pre-harvest applications, environmental drift, and trace exposure in processing equipment.”

Here’s why glyphosate gets detected on food and ag products:

  • Pre-harvest desiccation: About 30% of farmers apply glyphosate shortly before harvest to dry out wheat and oats evenly. This ensures a uniform, high-quality yield.
  • Environmental spread: Glyphosate can move through wind and water—just like pollen. Even non-treated fields can receive low levels from nearby farms.
  • Cross-contamination: Milling and baking equipment may retain microscopic residues from previous processing cycles.

Still, our expert emphasizes, “Glyphosate is very unstable. It breaks down during processing. By the time it’s made into cookie dough and baked, most of it is likely destroyed.”

The Math behind the Scare: How Much is Too Much?

Let’s talk numbers, because context matters:

  • EPA’s Acceptable Daily Intake (ADI): 1.75 mg/kg body weight/day
  • For a 130-lb child: That’s 103 mg/day of glyphosate
  • Thin Mints tested at: ~0.28 parts per million = 0.00896 mg per 4-cookie serving
  • Glyphosate per cookie: ~0.00224 mg

Therefore, to hit the EPA’s daily limit, you’d need to eat: 103 ÷ 0.00224 = ~46,116 Thin Mints—in one day. How small is that? Our experts states:

“Ten years ago, we were measuring parts per million. Now we’re detecting parts per trillion—or even quadrillion. That’s like finding a single drop of dye in an Olympic-size swimming pool.”

That’s the level of sensitivity that triggered these headlines—not a real health risk.

Why Glyphosate is Still Essential to Farming—and the Planet

The Thin Mint headlines may be new, but glyphosate conversations are years old.

What often gets lost is why glyphosate exists in the first place—and why it’s still used.

  • Reduces tilling: By replacing mechanical weed removal, glyphosate helps preserve topsoil, reduce erosion, and limit greenhouse gas emissions.
  • Increases yield: Without glyphosate, crops are more vulnerable to weeds, pests, and droughts.
  • Helps feed the world: According to a 2022 review published in Frontiers in Agronomy, glyphosate contributes to global food security by improving land efficiency and lowering the environmental footprint of food production.

“There is no scalable alternative right now,” says our expert. “Without glyphosate, prices go up, food waste goes up, and more land gets cleared to compensate for lost yield.”

What about Heavy Metals?

Heavy metals like lead, cadmium, arsenic, and mercury are naturally found in soil and water. Plants absorb them just as they absorb nutrients. This applies to conventional and organic crops alike.

You’ll find trace heavy metals in:

  • Root vegetables like sweet potatoes and carrots (especially the skin)
  • Leafy greens like spinach, kale, and chard
  • Grains, especially brown rice and oats
  • Seafood, like tuna and swordfish, which can be high in mercury

The problem isn’t the presence—it’s repeated, high-level exposure over time, like eating the same thing for lunch every day, or having the same vegetable for dinner 3 nights a week. This is especially true for young children.

How to Minimize Heavy Metal Exposure:

  • Eat a varied diet: Don’t rely on the same foods daily, especially high-risk ones like rice-based snacks, sweet potatoes, or leafy greens from the same source.
  • Peel root vegetables: The skins can concentrate heavy metals—especially important for baby food.
  • Rinse produce: Washing removes soil particles that may carry heavy metal dust. Adding some vinegar to the wash increases efficiency.
  • Limit certain fish: Mercury-heavy fish like swordfish and king mackerel should be eaten sparingly, especially by pregnant women and children.

“Our testing has evolved to detect incredibly small quantities,” our expert explains. “Now we know more about what’s in our food—but we also need to know how to interpret it.”

What are the FDA and EPA Doing?

While headlines often spark fear, it’s important to recognize the behind-the-scenes work being done to keep our food supply safe.

Both the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) play critical roles in protecting public health by monitoring, regulating, and reducing exposure to potentially harmful substances like heavy metals and pesticide residues.

Their efforts don’t just stop at setting limits—they’re advancing research, guiding manufacturers, and adjusting policies based on emerging science. Here’s how each agency is working to ensure transparency, safety, and continual improvement in the foods we eat every day.

FDA: Closer to Zero Program

This program targets lead, arsenic, cadmium, and mercury in foods consumed by infants and children. Their strategy is to:

  • Set action levels (e.g. 10 parts per billion for lead in infant cereals)
  • Guide manufacturers to reformulate and reduce toxic element exposure
  • Continuously monitor, analyze, and revise safety thresholds

The FDA acknowledges that no amount of lead is safe for children—and they’re working across the industry to minimize it.

EPA: Pesticide Residue Oversight

The EPA’s most recent glyphosate review found:

  • No cancer risk at dietary exposure levels
  • Glyphosate is safe when used according to label instructions
  • Ongoing studies are evaluating glyphosate’s metabolites for future review

These programs ensure consumers aren’t left in the dark—they offer transparency, data, and science-backed policy updates.

Here’s What Emily Can Do

Emily is not alone in wanting to keep her kids safe. The good news is, staying informed and proactive doesn’t have to be overwhelming. One of the most effective things you can do is encourage variety in your family’s diet.

“People get into food ruts,” explains our expert. “And that’s where exposure builds. If you eat spinach, carrots, and brown rice every day, you’re not getting balance—you’re increasing your risk.”

Rotating your produce, trying different whole grains, and switching up your protein sources helps minimize the accumulation of any one type of contaminant. In short, dietary diversity is a powerful form of protection.

It’s also important to rinse all fruits and vegetables—yes, even the organic ones.

Pesticide residues and naturally occurring heavy metals can cling to soil dust on the surface of produce. Washing them thoroughly helps reduce that exposure.

And when it comes to processed treats, like cookies or cereal bars, the key is moderation.

They’re meant to be enjoyed as occasional snacks, not everyday staples. They shouldn’t be vilified, but they also shouldn’t crowd out nutrient-dense whole foods.

Navigating the Noise: Trust Science, Not Clickbait

“Don’t get your science from TikTok,” our expert says bluntly.

Instead, rely on reputable, evidence-based sources like FDA and EPA reports, peer-reviewed research in journals such as Comprehensive Reviews in Food Science and Food Safety, Frontiers in Agronomy, and Food Chemistry, and organizations like the National Institutes of Health, the European Food Safety Authority (EFSA), and the Food and Agriculture Organization of the United Nations (FAO/WHO).

Be skeptical of dramatic headlines or social media posts that lack proper sourcing. Context matters—trace detection does not mean danger. And beware of comparisons between food safety limits and water safety standards, which have entirely different risk profiles and thresholds. Understanding that distinction is key to separating fear from fact.

Remember, here’s what we know:

  • Glyphosate is heavily regulated, essential for sustainable agriculture, and used in ways that significantly reduce environmental harm.
  • The trace amounts found in food—especially in Girl Scout Cookies—are nowhere near harmful.
  • Our testing capabilities are more sensitive than ever, but that doesn’t mean our food is more dangerous—it just means we know more about it.
  • The real focus should be on reducing overall processed food consumption and embracing a diet built on whole, varied, nutrient-dense foods.

Emily’s concern is valid. But panic isn’t the answer—context, science, and variety are.

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Transcript: Are Girl Scout Cookies Safe?

 

Click here to read the original post.

You know, when you’re scrolling online, maybe late at night, and a headline just grabs you. Well, lately, especially if you look forward to Girl Scout cookie season like I do. You might have seen these posts from February 2025.

The glyphosate claims and heavy metals, too. It definitely makes you pause before grabbing another cookie.

It absolutely does. And look, that’s a normal reaction when you hear pesticides, heavy metals, especially with food.

Yeah. Food for your family, right? Caution flags go up immediately. It’s understandable.

Okay. So, let’s really dig into that because that’s what we’re doing today. This deep dive. We’re looking past the, you know, the social media noise. Trying to get to the science of it.

Yes. What’s actually going on with these cookies? Our mission here is to sort the facts from the fear, understand the science, and figure out if there’s anything we genuinely need to worry about. Exactly. We’re not trying to dismiss anyone’s concerns, but we want to give it some real context, you know, based on the data we have.

Context, right? Science, not just scary headlines.

So, you can make up your own mind without hopefully needless panic.

Okay, first big one. Glyphosate. How on earth does that stuff get into a cookie? The idea someone’s adding it in is well, it’s weird, right? And that’s the first uh really critical point. It’s not an ingredient. Nobody is like one expert said, spring sprinkling glyphosate into cookie dough.

Instead, if it’s there at all, it’s in these tiny tiny trace amounts and it gets there indirectly through the farm ingredients.

Okay, indirectly. How? Break that down.

Well, there are basically three main ways this can happen. First is something called preharvest desiccation.

So maybe about 30% of farmers, give or take, might spray glyphosate on crops like wheat or oats right before harvest.

Why would they do that?

It helps everything dry down evenly. You get a more uniform crop, better yield, makes harvesting more efficient.

Okay. So, it’s used on the ingredients. What’s path number two?

Second is just um environmental spread. Think of it like pollen. Glyphosate can drift on the wind, get into water sources. So, even if one farm doesn’t use it, tiny amounts might just be present in the environment from nearby areas. It’s hard to avoid completely sometimes.

Okay. Like background noise almost. Yep. Makes sense. And the third way,

Cross contamination. Tiny microscopic residues might linger on milling equipment, maybe baking equipment, even after cleaning,
from processing other stuff before.

Exactly. Though, it’s also worth mentioning glyphosate isn’t super stable. It tends to break down, especially with heat, like, you know, baking.

Baking probably helps break it down. So, these are really small indirect routes, not someone dumping it in the mixer.

Correct. That feels a bit better already, doesn’t it?

It does. But then you see the numbers they throw around in those posts, parts per per million.

Yeah, sounds bad. Let’s talk about the actual amounts.

Yeah, the numbers. This is where context is absolutely everything. So, the EPA, Environmental Protection Agency, they set something called an acceptable daily intake or ADI. That’s the amount they estimate you could consume every single day for your whole life and not expect any harm. For glyphosate, that ADI is 1.75 milligrams per kilogram of body weight per day.

Okay? 1.75 mg per kilogram. Let’s make that real. Say someone who weighs, I don’t know, 130 lbs. That’s about 70 kilos, right?

Right. 70 kg. So for that person, the daily acceptable intake would be, let’s see, 70* 1.75 about 103.25 milligrams of glyphosate per day.

Over 100 milligrams a day. Okay. Now, what did they find in the thin mints?

The test showed around. 28 parts per million. That sounds like a number, but let’s translate it. In a standard serving, say four cookies,
which is, let’s be honest, the starting point.

Ah, maybe. But in those four cookies, that translates to about 0.00896 milligrams of glyphosate total.

Okay. My brain hurts, but that sounds incredibly tiny compared to the 103 mg daily limit.

Exactly. So, let’s do the fun math. How many of those single cookies would that 70 kilo person need to eat in one day to hit their 103.25 mg limit?

Uh-oh. This is going to be big, isn’t it? works out to something like 46,116 thin mints.

46,000 in one day. Okay. Right. Nobody is eating 46,000 thin mints. I think even I have my limits.

Precisely. It puts the risk into perspective. And there’s another piece to this. Our testing technology is just ridiculously good now.

It’s better than it used to be.

Oh, way better. We used to measure in parts per million. Now we can often detect parts per trillion, even parts per quadrillion. Think of like an Olympic swimming pool being able to detect one single drop of dye in all that water. That’s the kind of sensitivity we’re talking about.

So, the headlines might pop up just because we can find these microscopic traces now, not because there’s suddenly more of it or it’s dangerous.
That’s a huge part of it. The sensitivity drives the detection, which can drive the headlines even if the actual health risk hasn’t changed or is negligible at those levels.

That analogy helps a lot. It’s not necessarily more stuff in the food. We just have sharper eyes scientifically speaking.

You got it. Okay. So, maybe we should switch slightly talk about why farmers use glyphosate in the first place. It’s easy to just focus on the scary headlines.

Good point. They aren’t just spraying it around for fun, presumably. What are the benefits?

Well, it actually plays a pretty big role in modern farming. A key thing is it allows for less tilling of the soil.

Less digging up the fields. Why is that good?

Tilling can lead to soil erosion, loss of top soil, big problems. By using glyphosate to handle weeds, farmers can use no till or reduce tail methods that helps preserve the soil, reduces erosion. And it can even mean lower greenhouse gas emissions from farming operations.

Yeah, that’s a side you don’t hear much about in the scary posts.

Not usually. No. Plus, it helps increase crop yields. Better weed control means more food grown on the same land. That’s vital for, you know, feeding everyone. Global food security.

So, it’s tied into bigger issues, efficiency, sustainability.

Absolutely. There was a review in a journal, Frontiers and Aron. me back in 2022 that really laid out its importance. And frankly, as the expert we looked at said, there isn’t really a scalable alternative right now that does the same job with the same benefits, especially the reduced tilling part.

So, if we just banned it, we’d likely see higher food prices, probably more food waste from lower yields, maybe needing to clear more land for farming. It’s complicated.

Definitely more complex than just weed killer bad.

Okay. What about the other thing mentioned, heavy metals, right? Heavy metals: lead, cadmium, arsenic, mercury. This is a bit different. These are naturally occurring elements.

Natural. So, not from pesticides or farming chemicals.

Mostly not. No, they’re just in the soil in the water. Plants absorb them as they grow, just like they absorb nutrients. And this happens whether the crop is grown conventionally or organically.

Oh, interesting. So, organic doesn’t automatically mean no heavy metals.

Correct. You find trace amounts in lots of common foods, root vegetables like carrots, sweet potatoes, especially in the skin, leafy Greens like spinach, grains, brown rice, and oats can sometimes pick up arsenic from the soil.

Wow. Okay. Even seafood, right? Mercury.

Yep. Certain fish like tuna, swordfish can accumulate mercury from the water. It’s pretty widespread in trace amounts.

So, if it’s natural and in lots of foods, when does it become a concern? Is it the amount?

It’s about the amount and the frequency. The real concern is repeated highle exposure over a long time consistently. eating large amounts of foods that happen to be higher in a specific metal. And this is especially important for little kids. Their bodies are still developing. They’re more sensitive.

So again, it’s not about the occasional cookie setting off alarm bells.

Not usually. No, it’s the overall dietary pattern. And there are things you can do to minimize exposure.

Like what what’s practical?

The biggest thing is eating a varied diet. Don’t eat the exact same things every single day. Mix it up. Rotate your foods.

Makes sense. Reduces the chance of getting too much of any one thing.

Exactly. Also, peeling root vegetables, especially if you’re making baby food, can help since metals sometimes concentrate in the skin.

Okay, peeling carrots and potatoes. Easy enough.

Rinsing all your produce while even organic helps wash off any lingering soil which might contain metals. A little vinegar in the water can help too. And then, yeah, limiting those high mercury fish, particularly for pregnant women and young children. Standard advice there.

These are all pretty sensible things. And again, our fancy testing plays a role here, too, right? Right. Finding these natural traces.

Totally like the experts said, we can just see so much more now. We have more information than ever. The trick is interpreting it correctly. Finding a trace amount isn’t the same as finding a dangerous amount.

Context. Again, it always comes back to context. Are the regulators like watching this stuff? FDA, EPA.

Oh yeah, definitely. Both the FDA and EPA are heavily involved. The FDA has this program called Closer to Zero.

Closer to zero for what?

Specifically targeting lead. arsenic, cadmium, and mercury in foods for babies and young kids. They set action levels like for lead in infant cereal, it’s 10 parts per billion. Okay?

They guide manufacturers on how to reduce levels, then monitor foods, and the FDA is clear. There’s really no safe level of lead for kids. So, the goal is always to get it as low as possible, push it closer to zero.

That’s good to know they’re actively working on it for the most vulnerable group. Yeah. What about the EPA side for pesticides like glyphosate?

The EPA regulates pesticides. Their latest big review on glyphosate concluded it doesn’t pose a cancer risk from dietary exposure at the levels we see. They say it’s safe when used correctly following the label and they keep studying it including its breakdown products the metabolites. So these agencies provide oversight data updates. It’s an ongoing process, right? It’s not static. Science evolves.

Okay, so let’s pull this all together for the listener. What are the practical takeaways here? If you’re that person who saw the scary post, what should you do?

I think the biggest practical advice is is focus on variety for the whole family. Avoid getting stuck in a food rut eating the same few things constantly. Mix up the fruits, veggies, grains.

Exactly. Rinse your produce thoroughly. All of it. And yeah, processed treats like cookies. Enjoy them, sure, but in moderation. Part of a balanced diet, not the main course.

And maybe the best advice we heard, that quote.

Ah, yes. Don’t get your science from Tik Tok or, you know, unsourced social media posts in general.

Absolutely. Go to the credible sources, FDA reports, EPA assessments. Look for peer-reviewed studies and journals. The outline mentioned comprehensive reviews in food science and food safety, frontiers in aronomy, food chemistry. Look at established health organizations, NIH, WH, EFSA in Europe.

Be skeptical of stuff without sources or that sounds super dramatic, right? And be careful comparing things like food safety limits to say drinking water standards. They’re set differently for different reasons. Apples and oranges sometimes.

Okay, so let’s try try to summarize the absolute key points.

Okay. One, glyphosate is regulated. It plays a role in modern farming and the trace levels found in foods like these cookies are considered safe by regulatory bodies.

Two, we can test for really tiny amounts. Now, that doesn’t mean food is suddenly dangerous. It means we have more sensitive tools and more data. Context matters.

And three, the best strategy for overall food safety and health isn’t obsessing over trace amounts in one specific food. It’s focusing on a varied balanced diet rich in whole foods and moderating the processed stuff.

So for everyone listening, yeah, those concerns you felt totally valid starting point, but the answer seems to be context, science, and variety, not panic.
Well put. It’s about informed choices, not fear-based ones.

So enjoy a thin mint or several, just maybe not 46,000.

Probably a good guideline. Enjoy them in moderation as part of that bigger picture of a healthy, varied diet.

All right. And maybe a final thought to leave everyone with. Now that you’ve got this deeper understanding of the science and the regulation around this food scare, what other food topics might deserve the same kind of careful look beyond the headlines?

That’s a good question. Staying curious, staying critical. That’s always a healthy approach to what we eat.

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Ozempic & Protein Intake Concerns

If you’ve tuned into The Joe Rogan Experience with FoundMyFitness’ Dr. Rhonda Patrick, or the Eat Move Think podcast with Dr. Stuart Phillips, a professor of kinesiology at McMaster University, you’ve likely heard experts discussing the muscle-preserving power of protein and the appetite-suppressing effects of GLP-1 receptor agonists.

While GLP-1 medications, like Ozempic and Wegovy, are revolutionizing weight loss, their ability to curb hunger raises an important question: Are you eating enough protein to maintain muscle and metabolic health? With leading researchers like Dr. Phillips and Dr. Patrick highlighting the risks of protein deficiency—especially as we age—understanding how to balance GLP-1 therapy with proper nutrition is more crucial than ever.

In this article, we’ll break down what the headlines aren’t telling you about GLP-1 and protein intake, how to avoid muscle loss while using these medications, and science-backed strategies for maintaining your strength and long-term health.

The Role of GLP-1 Medications in Chronic Illness & Obesity

GLP-1 receptor medications, previously just a drug for diabetes, have now emerged as effective treatments for obesity. They function by enhancing insulin secretion, inhibiting glucagon release, and slowing gastric emptying, thereby stabilizing blood glucose levels and promoting weight loss, thus resulting in reduced appetite, decreased food cravings, and lower energy intake.

Clinical trials have shown that liraglutide, the primary compound in GLP-1 medications, resulted in a 3.4% to 6.1% greater mean weight loss compared to placebo, with 50% to 73% of subjects achieving at least a 5% reduction in baseline body weight. As weight drops, the good news is – so does fat. The bad news is – so does muscle.

However, the appetite-suppressing properties of GLP-1s leads to caloric reduction, including less protein consumption. This can have significant health implications if not properly managed.

Why Protein is Essential for the Body

Protein plays a crucial role in various physiological functions:

  • Muscle maintenance and growth: Protein provides the amino acids necessary for muscle repair and preservation, especially vital during weight loss or aging.
  • Immune system function: Proteins are fundamental components of antibodies, which defend the body against infections.
  • Metabolic regulation: Enzymes and hormones, many of which are proteins, regulate critical bodily functions, including metabolism.
  • Tissue repair and healing: Protein is essential for the regeneration of tissues, aiding in wound healing and skin health.
  • Weight management: consuming adequate protein can reduce appetite, curb cravings, and promote feelings of fullness, leading to a natural decrease in calorie intake. ​
  • Preserving lean muscle mass: muscle tissue burns more calories than fat, even at rest. A study highlighted that individuals who increased their protein intake to 30% of their daily calories consumed 441 fewer calories per day and experienced significant weight loss over 12 weeks.​

The Impact of GLP-1 on Caloric and Protein Intake

When protein intake is too low, muscle loss becomes a serious concern. Since muscle tissue requires continuous protein intake for maintenance, a deficit in dietary protein can cause muscle atrophy, leading to reduced strength, endurance, and metabolic rate. This can make it harder to sustain long-term weight loss.

Brands like Nestle, Medifast’s Optavia Ascend, Biocare’s high-protein snacks, Herbalife’s GLP-1 Nutrition Companion Protein powders, Smoothie King’s GLP-1 Support Menu, and more have carved out an entirely new food sector to address this issue—protein deficiencies from GLP-1s.

Inadequate protein intake also weakens the immune system, as the body struggles to produce enough antibodies to fight infections.

Low protein levels can also contribute to chronic fatigue and sluggishness, as protein is essential for blood sugar regulation and energy production.

Those with insufficient protein may experience delayed wound healing, slow muscle and tendon repair, and poor skin health. Protein is a crucial component of collagen production, which aids in skin repair and tissue regeneration.

Given these risks, individuals on medications like Ozempic must take proactive steps to prioritize their protein intake. But how to go about it, and how much do you need?

How Much Protein Do You Need?

The Recommended Dietary Allowance (RDA) suggests 0.8 grams of protein per kilogram of body weight for sedentary adults. This translates to approximately 56 grams daily for men and 46 grams for women. ​

However, listening to the podcasts outlined above, this baseline is sufficient for everyone. For instance, active individuals or those aiming to build muscle mass often require more protein. Recommendations for such populations range from 1.2 to 2.0 grams per kilogram of body weight.

To illustrate, a 165-pound (75-kg) active male might need between 90 to 150 grams of protein daily.​  To make it simple, think of eating at least 75% of your body weight in grams. 

If you weigh 150 lbs, then eat at least 112 grams of protein.

With Dr. Rhonda Patrick emphasizing the importance of adequate protein intake, especially as individuals age. She notes that the current RDA for protein is insufficient for maintaining muscle mass. Both Dr. Patrick and Dr. Phillips concur that consuming 1.2 to 1.6 grams of protein per kilogram of body weight is likely optimal for muscle protein synthesis, particularly in older adults.

Differences in Protein Needs for Various Age Groups

Protein requirements evolve across the lifespan, much like the changing needs of a growing plant. In children and adolescents, protein supports rapid growth and development.

As individuals enter adulthood, maintaining muscle mass and supporting bodily functions remain priorities. However, in older adults, protein becomes even more critical. Aging is associated with sarcopenia, the gradual loss of muscle mass and strength.

A recent study from Stanford’s Longevity Center emphasizes that adults over 50 should consume at least 1.2 grams of protein per kilogram of body weight daily—higher than previously recommended—to preserve muscle mass and prevent frailty.

For instance, Mr. Thompson, a 70-year-old retiree, noticed a decline in his strength and mobility.

By increasing his protein intake and engaging in resistance training, he improved his muscle mass and overall quality of life.​

Identifying and Overcoming Protein Deficiency on Ozempic

Recognizing protein deficiency signals underlying issues that require attention.

Common symptoms include swelling (edema), particularly in the abdomen, legs, feet, and hands, as well as muscle weakness, fatigue, hair loss, and brittle nails.

So what are some ideas for those cutting calories to lose weight to ensure they are getting enough protein?

Especially for those on GLP-1s who have a higher risk of inadequate protein intake?

For example, Emily, a patient managing her type 2 diabetes with GLP-1 therapy, noticed decreased hunger levels.

By consciously adding foods like Greek yogurt, lean meats, and legumes to her diet, she maintained her protein levels and overall health.​

Strategies to Ensure Adequate Protein Intake

Ensuring sufficient protein intake while on GLP-1 therapy or otherwise requires deliberate planning. Here are some strategies:

  • Prioritize protein at each meal: Start meals with protein-rich foods to ensure consumption before reaching satiety.​
  • Incorporate protein-rich snacks: Keep convenient options like nuts, cheese sticks, or protein bars accessible for between-meal nourishment.​
  • Utilize protein supplements: Consider adding protein powders to smoothies or recipes to boost intake without increasing volume.​
  • Plan balanced meals: Combine proteins with fiber-rich vegetables and whole grains to enhance nutrient intake and promote fullness.​
  • Monitor intake: Keep a food diary to track protein consumption and identify areas for improvement.​

To mitigate the risks mentioned in this article, individuals on Ozempic and similar therapies should actively prioritize protein consumption by structuring meals around high-quality protein sources, utilizing high-protein snacks and supplements, and spreading intake evenly throughout the day.

Special attention should also be given to age-specific protein requirements, as older adults are at greater risk for muscle loss and frailty if protein intake is insufficient. Furthermore, ensuring adequate protein intake post-weight loss can play a key role in maintaining fat-free mass and preventing weight regain.

While we have emphasized eating enough protein, muscles will not build on their own. It is important to do resistance training at least 2-3 hours a week to ensure your muscles don’t decline.  As we mentioned in an earlier post, grip strength is an indicator of longevity. It means that you are strong and have muscles to manage your daily activities, plus more.

Ultimately, sustainable weight loss and optimal metabolic health require more than calorie restriction alone—they demand a well-balanced approach to nutrition.

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How Toxic is Glyphosate?

Glyphosate is the most controversial pesticide in the world, even though it is the most studied and generally deemed as safe by many governmental bodies across the globe. Once again, it is currently in the spotlight because U.S. Secretary of Health & Human Services, Robert F. Kennedy, Jr., has opposed herbicides, particularly glyphosate.

However, the science is not confirmed and there is no consensus among the scientific community that, if used properly, will cause human health issues.

Research has also shown that if your skin is exposed to it, only 2% is absorbed.  And if, by chance you drink it, eat it, or inhale it, only 30% will be absorbed and you will eliminate it within 48 hours and 100% of any remaining residue will be gone within seven days. Is this absorption enough to be detrimental to human health?

What is Glyphosate?

Glyphosate, commonly known as Roundup, is one of the most popular and widely used herbicides on the farm and at home.

It doesn’t just kill weeds; it kills anything green, including farm crops such as corn, soybeans, cotton, canola, sugar beets, and alfalfa. These crops have all been genetically modified so that the farmer can spray glyphosate after the crop emerges from the ground and kill the weeds, but not the crop.

Glyphosate works by disrupting the shikimic acid pathway. This process allows plants to make certain proteins that they need for their growth. Humans and mammals get their amino acids by eating protein, while plants make them on their own.

When glyphosate is sprayed onto a plant, it is absorbed through the leaves, drops down into the roots and disrupts the plant’s ability to absorb nutrients from the soil. Thus, the plant cannot make its own proteins and dies.

Advantages of Glyphosate

  • Inexpensive and less toxic: The farmer only needs a small amount, about the size of a can of soda, per acre. Because so little is used, glyphosate is inexpensive compared to other herbicides. Also, glyphosate is less toxic than alternatives such as dicamba and atrazine.
  • Increased Yield: Weeds compete with crops for sunlight and soil nutrients. By killing the weeds, the crops can thrive, thus increasing farmers’ yields while reducing crop losses. Without glyphosate, there would not be as much food produced as there is today. The farmer can also farm more acreage, thus producing a larger harvest and increased profits.
  • Regenerative Agriculture: No-till farming means that the farmer doesn’t have to turn over the soil to kill the weeds. This also helps with climate change adaptability. No till farming gives farmers a great advantage as it preserves soil moisture, prevents erosion, reduces fuel consumption, reduces GHGs by ‘less iron on the ground’ and benefits insect diversity. No till farming also preserves the beneficial soil microbiota that provide nutrients for plants. Before glyphosate, no till was not very successful as the weeds took over the field.

Disadvantages of Glyphosate

  • Glyphosate kills all plants: If it is sprayed near a non-GMO plant or crop, it will kill the plant or crop along with the weeds.
  • Run-off: Glyphosate binds tightly to the soil, making it unlikely to reach deeper groundwater. However, since it lasts in the soil for 8 days, it can still run-off to a nearby watershed, along with the soil.
  • Weed Resistance: Approximately 20+ weeds have developed resistance to glyphosate. Users must go to other, potentially more toxic, herbicides to mix with it to eliminate weeds.
  • Trace amounts in food: Trace amounts have been found in various foods, which raises concerns for human health. To dry out wheat and oats before harvest, about 30% of farmers spray it to speed up the drying process. Trace amounts get into the processing facilities that make cookies, breads, etc. However, since we do not have a shikimic pathway, our bodies flush these trace amounts through via our urine. And we would have to eat about 1,000 loaves of bread a day to have a negative health effect.
  • Health concerns while using: Even though the EPA and other organizations generally consider glyphosate safe when used as directed, some studies have linked it to non-Hodgkin’s lymphoma. Workers in the fields often don’t use masks or protective equipment. After long periods of spraying, they could have health issues.

What do Governmental Organizations Say?

Most governing bodies across the globe do not find conclusive evidence showing negative effects. However, some have based on animal studies.

Here are a few examples:

  • The U.S. Environmental Protection Agency (EPA) summarized the impact of glyphosate on human health. They found no risks to concern, no indication that children are more sensitive to glyphosate, no indication that it is an endocrine disruptor, and no evidence that glyphosate causes cancer in humans.
  • The European Union, European Chemicals Agency and the European Food Safety Authority showed that there is currently no scientific or legal justification for a ban. This was last reviewed in 2023 and will be reviewed again in 2033.
  • The World Health Organization’s International Agency for Research on Cancer (IARC) states that glyphosate is ‘probably carcinogenic to humans’ based on limited evidence of cancer in humans but sufficient evidence in experimental animals or strong evidence of a carcinogenic mechanism.
  • Health Canada found that, ‘when used according to the label instructions, products containing glyphosate are not expected to pose risks of concern to human health or the environment.’ They also monitor the compliance rate of food residues to their residue standards. They found a 4% compliance rate.

What Do Scientists Say?

We spoke to three scientists to hear their views on Glyphosate.

While there were different views on its effect on soil health, all agreed that it is the least toxic of the herbicides on the market.

They also all agreed that if you use it at home with safety glasses, rubber gloves, boots, you will have little risk or exposure; it is the farm workers in the fields spraying all day long without protective wear who are most at risk for non-Hodgkin’s lymphoma.

Dr. Ila Cote is a toxicologist with expertise in environmental risk assessment and the interface of science and public policy. Her research focuses on causes of cancer and respiratory diseases and development of risk assessment approaches.

I first asked her if she uses it in her yard to kill weeds. She said yes. “It is not a very toxic chemical.” She went on to say that “unprotected farm workers will experience the highest risk.”

Dr. Cote agrees with the IARC when it comes to concerns about cancer:

“I am not as convinced that glyphosate does not pose a substantial risk to public health. Part of the problem is something can be of relatively low risk but if that risk is applied to everyone the increased numbers of cancers attributable to that risk can be substantial.”

– Dr. Ila Cote

Dan Wysocki is an Extension Soil Scientists at Oregon State University and past Regional Director at Soil and Water Conservation Society. He stated studies that showed it was safe for humans and the environment.

“I ask the thousands of farmers I speak with: ‘what would happen if you didn’t use glyphosate?’ There would be more tillage and more tractors emitting GHGs and disturbing the soil. Prior to biotechnology for glyphosate resistant crops, there were suites of chemicals used on these crops, and they were generally more toxic and applied more frequently and in greater amounts than glyphosate.

I am more worried about soil run-off into the watersheds than I am about glyphosate in the environment. If soil leaves the farm, so do the nutrients and the soil health. Eroding soil creates more risk than glyphosate does in the watershed.”

– Dan Wysocki

Ken Roseboro, Editor of The Organic & Non-GMO Report, has covered the controversy over glyphosate herbicide for 15 years as a journalist, noting research and various studies on its negative environmental and human health impacts, especially on farm workers and groundskeepers.

“Regenerative agriculture is the long-term solution. A lot of farmers who are doing great work on this and have found that their synthetic inputs have significantly decreased. Their yield drops initially, but as soil health increases, yields have been just as competitive as conventional agriculture.”

– Ken Roseboro

What is next?

There is no doubt about controversy surrounding glyphosate.

This is only exasperated by the class action lawsuit toward Monsanto, now Bayer. Approximately 10,000 plaintiffs have sued Monsanto for their physical and emotional injury after using glyphosate either on the field or as Roundup for several years. We would like to remind the reader that when a company reaches a settlement, often it is not because they are guilty but to reduce millions in legal fees.

In any case, the poison is in the dose.

Trace amounts found in food or water probably won’t harm you and your body will flush it out. If you use it in your yard, wear a mask and gloves. If you are a farm worker spraying it all day long, wear a mask, gloves, eye protection, and maybe even protective clothes. Those of us who do not use it and randomly ingest trace amounts are not at risk.

Regenerative agriculture sounds like an easy solution, but it has varying degrees of effectiveness depending on the crop, the farm, the location, the weather patterns, and the soil.  It includes cover crops. For example, where oats were used as a cover crop, farmers were able to reduce their synthetic inputs by 50%.

Technology is now playing a role in helping farmers control their weeds.

Consider these examples a demonstration of ways that farmers and companies are implementing technology to merge precision agriculture with regenerative agriculture:

John Deere has a new See & Spray technology where their tractors can identify and spray a particular weed and not the entire crop. This brings precision ag to a whole new level.

One farmer invented Greenfield Robotics, an AI powered robot that identifies weeds and picks them, thus reducing herbicides in the field.

Seeing significant opportunity in this regenerative ag-focused technology, Chipotle, the fast casual restaurant, has backed and invested in this company.

 

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Vitamin D & Sun Exposure

Vitamin D plays a critical role in our immune function, bone strength, and cardiovascular health. Studies continue to link vitamin D deficiency to increased risks for various health conditions, including weakened immune response, osteoporosis, and even certain chronic diseases.

A 2024 study from the National Institutes of Health (NIH) reinforces the connection between low vitamin D levels and respiratory health, showing that adequate vitamin D supports immune resilience against seasonal illnesses. Additionally, Harvard Medical School research suggests that vitamin D plays a key role in reducing inflammation and supporting brain health.

A previous study out of Northwestern University found a strong correlation between vitamin D deficiency and COVID-19 mortality, showing that patients from countries with high COVID-19 mortality rates had lower vitamin D levels compared to those in less-affected regions.

Why is Vitamin D So Important?

  • Sunlight Exposure: Up to 90% of our daily vitamin D can be synthesized through skin exposure to sunlight. However, factors like skin tone, geographic location, season, and sunscreen use affect how much vitamin D is produced.
  • Food Sources: Dietary sources serve as an essential vitamin D supplement. Fatty fish (salmon, mackerel, sardines), fortified dairy products, egg yolks, and mushrooms are some of the few food sources that provide dietary vitamin D.
  • Supplements: Many health professionals recommend vitamin D supplementation, especially during winter months or for those with limited sun exposure.

Source: www.globalhealingcenter.com

The Sunscreen Debate: Blocking Harm or Blocking Health?

While sunscreen is essential for preventing skin cancer and premature aging, concerns have arisen about whether it reduces the body’s ability to synthesize vitamin D. Some research suggests that most people still produce adequate vitamin D even with sunscreen use, while others indicate that high SPF formulas could reduce vitamin D synthesis significantly.

A 2024 review by the American Academy of Dermatology concluded that moderate sun exposure (10-30 minutes a few times a week, depending on skin tone) is generally sufficient to maintain vitamin D levels.

However, dermatologists stress that prolonged exposure without protection increases skin cancer risk.

Sunscreen Ingredients: What to Watch For

Recent studies have raised concerns about the systemic absorption of certain chemical sunscreen ingredients. The FDA’s updated 2024 sunscreen regulations focus on ingredient safety, requiring further studies on commonly used UV filters.

Here are the proposed regulations outside of just ingredient-testing for sunscreens — this includes SPF levels, label requirements and dosage recommendations.

What’s Safe?

✅ Zinc Oxide & Titanium Dioxide – Approved as safe and effective (GRASE). These mineral sunscreens sit on the skin’s surface and reflect UV rays without significant absorption.

What’s Under Review?

⚠️ Oxybenzone, Octinoxate, Homosalate, and Octisalate – These chemical filters are absorbed into the bloodstream. While no definitive evidence shows harm, the FDA continues to evaluate their long-term effects.

What to Avoid?

❌ PABA & Trolamine Salicylate – Deemed unsafe for use by the FDA.

Balancing Sun Protection & Vitamin D: Expert Tips

  1. Get Smart Sun Exposure – Spend 10-30 minutes in the sun before applying sunscreen, depending on your skin type and sensitivity.
  2. Use Broad-Spectrum Sunscreen – Choose zinc oxide or titanium dioxide-based sunscreens to protect against both UVA & UVB rays.
  3. Supplement, if needed – Consider a vitamin D supplement if you have limited sun exposure or live in a northern climate.
  4. Eat Vitamin D-Rich Foods – Incorporate salmon, fortified dairy, eggs, and mushrooms into your diet.
  5. Reapply Sunscreen Often – If spending extended time outdoors, reapply every two hours and after swimming or sweating.
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Red food dye: Toxic or tame?

Click Play to listen to our generated podcast. Click on links for transcript and our full podcast library. 

 

Announced on January 15, 2025, this ruling comes after decades of debate and advocacy, highlighting the complex interplay between scientific evidence, regulatory processes, and public opinion on health concerns.

Red Dye No.3, your days are numbered ...This decision is based on the Delaney Clause, a portion of the law from in the 1950s, which requires the FDA to ban any additive found to cause cancer in animals and humans. This is regardless of the relevance to human health at typical exposure levels.

However, some experts say the laws must evolve with current studies on the subject matter, which are more accurate than those conducted in the ’50s, when the law served mostly as a “catchall” for food safety.

But how much is really too much when it comes to human health?

Studies on Red Dye Toxicity

While we know too much of any one thing is bad for us, this development has sparked discussions about the scientific thresholds for determining food additive safety, the timeline for implementing such bans, and the broader implications for food manufacturers and consumers alike.

Several studies have shown the potential toxicity of red dyes, particularly Red Dye No. 3. Here’s an overview of the key findings and regulatory actions:

  • Cancer in Lab Animals: Studies conducted over 30 years ago found that Red Dye No. 3 caused cancer in male rats when administered at high doses. This was the primary basis for regulatory action.
  • DNA Damage: A 2001 study published in Toxicological Sciences showed that Red Dye No. 40 (Allura Red) induced DNA damage in mice, particularly in their colon epithelium cells.
  • Recent Research: A 2023 study in mice indicated that Red Dye No. 40 might cause DNA damage and affect the microbiome, potentially contributing to colonic inflammation.

As you can see from the above-noted studies, research on red dye toxicity has primarily focused on animal models, with thresholds for damage in humans remaining unknown.

Scientific Thresholds and Human Cancer Risk

In 1969, Red Dye No. 3 was approved for use in food and ingested drugs. FDA declined to permit Red Dye No. 3 for use in cosmetics and topical drugs in 1990 based on the aforementioned studies showing cancer development in male rats exposed to high levels of the dye. The FDA’s 1990 decision did not revoke the approval for food and ingested drugs.

However, there is no evidence that  Red Dye No. 3 causes cancer in humans. 

According to Market Watch and their interview with Scott Keatley, a registered dietitian and co-owner of Keatley Medical Nutrition Therapy, a practice in New York City:

Keatley found that for a 50-pound child, that would equate to 12 red gummy bears, or 6 pieces of red licorice, or half a cup of red gelatin dessert EVERY day. 

For a 150-pound adult, the math would work out to triple those amounts — or about 36 red gummy bears per day…that’s a lot of candy. 

Furthermore, the FDA has stated in their press release on the ban that the mechanism by which Red Dye No. 3 causes cancer in male rats “does not occur in humans…studies in other animals and in humans did not show these effects”.

The FDA also maintains that “claims that the use of FD&C Red No. 3 in food and in ingested drugs puts people at risk are not supported by the available scientific information”.

While we know the evidence for human cancer risk is inconclusive, the Delaney Clause meant that the FDA was required to take action against Red Dye No. 3.

Research on other synthetic food dyes, particularly Red Dye No. 40, is ongoing, with some studies suggesting potential health concerns that warrant further investigation.

Will this be a domino effect?

While no immediate bans have been announced, there are indications that other additives might face similar scrutiny in the near future. Watchdog groups are already calling attention to other potentially harmful additives. A health watchdog has warned about three other food additives linked to cancer following the Red Dye No. 3 ban.

The FDA’s decision to act on Red Dye No. 3 after decades of inaction may signal a shift towards more proactive regulation of food additives.

Consumer advocacy groups, emboldened by the success with Red Dye No. 3, may increase pressure on the FDA to review other controversial additives. For example, the Center for Science in the Public Interest (CSPI), which petitioned for the Red Dye No. 3 ban, may target other additives.

This ban aligns the U.S. more closely with regulations in the European Union, which previously banned Red Dye No. 8, except for cocktail cherries, cosmetics, pharmaceuticals and toothpaste. Additional regulations exist in Australia and New Zealand, where many additives are already restricted. This international context may influence future FDA decisions on other additives.

While it’s uncertain which specific additives might be banned next (e.g., Red Dye No. 40), the Red Dye No. 3 decision has likely opened the door for increased scrutiny of food additives with longstanding safety concerns or those already restricted in other countries.

The food industry and consumers should be prepared for potential changes in the coming years as the FDA and advocacy groups continue to evaluate the safety of various food additives.

How will this ban impact food manufacturers?

Many food manufacturers are already exploring alternative natural color additives without impacting the flavor.

There are many substitutes for Red Dye No. 3, such as beet juice, purple sweet potato extract, red cabbage extract, carmine, and pomegranate juice. These natural substitutes align with growing consumer preferences for clean-label ingredients. After all, many of us would rather consume pomegranate juice in Jell-o than red dye.

The state of California has already passed its own ban of Red Dye No. 3 that goes into effective January 1, 2027, so many companies are already preparing for this transition. But we are contending with a lot of items: approximately 3,000 items sold in the United States include Red Dye No. 3, such as baked good, candies, and strawberry meal replacement shakes.

Food manufacturers have until January 15, 2027, to reformulate their products, while drugmakers have until January 2028. Some manufacturers may wait closer to the deadline to implement these new ingredients into their production lines due to higher short-term costs.

Why is this issue the FDA’s focal point right now?

Here’s the deal: we know red dye is simply a color additive in food, is not a preservative or flavor mechanism and is not necessary for food products. We also know that we are not going to give our children 12 red gummy bears every day.

The real nutritional concern should be excess sugar, insufficient protein, and a diet high in sodium. Are children getting their daily requirement of fruits, vegetables, and fiber? A more relevant question for the FDA is: How can we help our nutritionally-deficient children have healthy diets?

Ultimately, the current push to ban red dye is as much about legal regulations as it is about nutrition. While there is no evidence to suggest that red dye causes cancer in humans, the FDA is required to follow the Delaney Clause.

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Can a Small Food Label be a Big Deal?

Click Play to listen to our generated podcast. Click on links for transcript and our full podcast library. 

 

Imagine strolling down the supermarket aisle, your eyes drawn to a small, simple, black-and-white box on the front of food packages. This isn’t just another marketing gimmick – it’s the FDA’s latest weapon in the battle against chronic diseases.

The proposed “Nutrition Info box” is set to transform how Americans shop for food, offering a quick “Low,” “Med,” or “High” snapshot of saturated fat, sodium, and added sugars content. And it has been a long time coming.

A nutritional revolution on your grocery shelves

Slated for potential implementation between 2029-2030, front-of-package (FOP) label regulations will fundamentally transform how consumers interact with food packaging, potentially impacting food manufacturers’ reformulation strategies and market positioning.

Driven by the alarming prevalence of chronic diseases and escalating healthcare costs, the FDA’s initiative goes beyond mere labeling—it’s a strategic intervention aimed at empowering consumers to make more informed dietary choices.

While the EU and Chile have been using a colorful traffic light system, the FDA is taking a more subtle approach. The proposed design aims to provide clear information without the potential alarm of red warning signs. It’s like comparing a minimalist art piece to a vibrant street mural – both eye-catching, but with different emotional impacts.

Why now? The chronic disease crisis

With 60% of Americans battling at least one chronic disease and healthcare costs soaring to $4.5 trillion annually, the FDA is pulling out all the stops. This label isn’t just about information – it’s a public health intervention disguised as packaging design. As FDA Commissioner Robert M. Califf puts it, “It is time we make it easier for consumers to glance, grab and go”.

This labeling revolution could spark a domino effect in the food industry. Manufacturers might scramble to reformulate products, turning the supermarket into a battlefield of nutritional one-upmanship. It’s like giving consumers X-ray vision for nutrition, potentially transforming the food landscape one package at a time.

In the end, this small label could be the catalyst for a healthier America, proving that sometimes, the biggest changes come in the smallest packages.

When will we see these in effect?

The FDA’s proposed rule on FOP nutrition labeling is currently open for public comments until May 16, 2025. After this period, the FDA will review the comments and potentially make revisions before issuing a final rule, which can take several years. Once finalized, large companies with $10MM+ in food sales have 3 years to implement; small companies have 4 years.

The FOP labeling requirement will impact most food manufacturers producing packaged foods that currently bear a Nutrition Facts label.

However, there are some exemptions, including:

  • Foods in packages with a total surface area of less than 12 square inches
  • Packages marketed as gifts containing a variety or assortment of foods
  • Unit containers in multiunit retail food packages

Assuming the rule is finalized without significant delays, consumers might start seeing the new FOP labels on shelves as early as 2029 for products from large manufacturers, and 2030 for products from smaller companies. However, this timeline could vary depending on the duration of the FDA’s review process and any potential challenges to the rule.

What are the economic impacts to the food industry?

Here are some of the potential economic impacts on the food industry:

  • Reformulation Costs: Many food manufacturers are likely to reformulate their products to meet new “healthy” criteria. This could lead to substantial upfront research and development expenses until economies of scale are achieved
  • Price Changes: There’s evidence of a 5.5% increase in prices of unlabeled products relative to labeled ones due to regulations. This suggests that companies may adjust pricing strategies to offset costs or capitalize on perceived healthier options.
  • Demand Shifts: Products receiving labels, especially those previously perceived as healthy, could experience up to a 40% decrease in demand. This may lead to revenue losses for some manufacturers and gains for others producing healthier alternatives.
  • Compliance Costs: The industry will face expenses related to implementing new labeling requirements, including design changes and printing costs.
  • Potential Cost Savings for U.S.: Despite initial costs, the regulations could lead to long-term healthcare and societal cost savings. The US calorie menu labeling law alone is estimated to result in net lifetime savings of $10.42 billion from a healthcare perspective and $12.71 billion from a societal perspective.
  • Market Differentiation: Some companies may benefit from increased product differentiation, potentially allowing for premium pricing of healthier options.
  • Industry-wide Impact: Experts estimate that food fraud, which stricter labeling aims to combat, affects 1% of the global food industry at a cost of about $10-$15 billion annually. New regulations could help reduce these losses.

Overall, while there are significant upfront costs for the food industry, the long-term economic impacts could be positive, especially when considering broader societal benefits and potential market opportunities for healthier products.

How does this new label compare to other countries?

The new FOP labeling regulations differ from those implemented in other countries in several key aspects:

Comparison with European Union (EU)

  • Approach: The US proposes a black-and-white design, while the EU uses a colorful traffic light system.
  • Additive labeling: The EU assigns E-numbers to additives, while the US requires full names on labels.
  • Nutrient disclosure: US labels tend to provide more detailed nutrient information compared to EU labels.

Comparison with Chile and Americas

  • Stringency: The proposed US regulations are less stringent compared to Chile’s and the Pan American Health Organization’s (PAHO) criteria.
  • Coverage: Under current proposals, 54.4% of packaged products in the US would require FOP labels, compared to 68.4% in Chile and 81.3% under PAHO criteria.
  • Ultra-processed products (UPPs): The US criteria would allow 33.4% of UPPs to avoid FOP labeling, compared to 18.4% in Chile and only 2.3% under PAHO standards.

Global Trends

  • Adoption: Over 40 countries have implemented easy-to-understand FOP nutrition labeling systems. This has led to reduced consumer dietary intake of selected labelled nutrients.
  • Variety: Different countries use various systems, such as “excess sugar” stop signs in Mexico, the Nutri-Score system in France, and Health Star Ratings in New Zealand.

While the US is moving towards more transparent FOP labeling, its proposed regulations appear to be less stringent than those in some other countries, particularly in identifying ultra-processed products. The approach differs from the EU’s color-coded system and the more comprehensive labeling requirements seen in countries like Chile.

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What Does it Mean to be Healthy?

In the U.S., we spend almost $5 trillion on healthcare, 17.6% of our GDP — that’s $14,750 per person. And we are not healthy: 40% of Americans are obese, 39% will develop cancer in their lifetime, and 12% are diagnosed with diabetes. This sounds dismal.

What is Health?

The answer might seem obvious, but each of us is unique.

For me, a healthy body means doing activities with my children and not getting left behind. It also means keeping in shape so when my grandchildren are old enough, so I won’t be left behind then, either.  For Hayley, it means cultivating energy, stamina, nutrition, joy, and emotional well-being to care for her family and being a great friend. For Hillary, a mom in her forties, her focus is now on longer-term goals, such as increasing muscle mass and bone density.

And for Garland, health is defined as having the physical stamina and mental energy to continue interacting positively with his wife, family and friends, and with as many of the the people around me as he can; and still being able to give strength, experience and capabilities to make small but meaningful contribution to the well-being of the world.

As Garland eloquently puts it,

“Without our health, we simply take from the world around us when simple humanity demands that we give more than we take.”

But at the end of the day, how do we know we are healthy?  Achieving health is a lifestyle.  It is not just taking multiple supplements or running a marathon.  It is not just avoiding red dye and eating only plants.  There are people who eat no processed foods, compete in triathlons, eat all the ‘right’ supplements and still die of heart disease or cancer.

We certainly cannot predict disease, but what we can do understand is that a healthy life is a mindset for living each day to our full potential.

Three Measurements of Health

To simplify things, we began with the most basic ways to find out your current health status. We found just three items you can tick off to help determine whether you are on the right track to achieving longevity.

While these seemingly have nothing to do with specific foods, these exercises have everything to do with what you eat.

If you are obese, weak, and not flexible, these measurements will be hard to achieve.  If you eat a balanced healthy diet of fresh vegetables, fruits, healthy fats and protein, exercise regularly, and get enough sleep, you will most likely complete these exercises. From there, you can determine that you can toward reaching your healthy goals for your age.

What is your VO2 Max?

Peter Attia, MD, who wrote Outlive: The Science and Art of Longevity, points to VO2 max as the best predictor of longevity.

It is not just a measurement for athletes, but a cardiovascular indicator for everyone.

VO2 Max is the maximum amount of oxygen your body can absorb and use during exercise. When you breathe, your lungs take in oxygen and deposit it into the bloodstream. Your heart and blood vessels take the oxygen-rich blood and send it to your muscles, which use it to work hard and contract.

Oxygen is also necessary for your cells to create ATP, your cell’s energy engine. This molecule found in our cells provides energy for cellular functions, nerve impulse transmission, and protein synthesis.  Basically, the more efficiently you use oxygen, the more ATP your muscles produce.

In a study of over 100,000 individuals, there was a clear trend between VO2 max levels and mortality risk.

The results showed that higher VO2 max levels were associated with lower all-cause mortality risk, with the most significant difference observed between the lowest fitness group and the other groups.

The most precise way to measure your VO2 max is to go to a lab where you run or bike with a Darth Vader-looking mask.  You can search Fitnescity for a location or ask your doctor. Fitness trackers also measure it, but they are not as accurate.

Improving Your VO2 Max

While VO2 max naturally declines with age, you can improve or maintain it with regular exercise, particularly high intensity interval training, which is also good for your brain.

Can you hang?

Hanging from a bar measures your grip strength, which measures your overall muscle ratio – a good indicator of overall fitness.

We use our hands for virtually everything: weight training, gardening, opening jars, vacuuming, cooking, pulling suitcases through long airports…the list is endless.

If your grip is strong, it means that your arm and shoulders are strong and that you have been exercising. If you are exercising, you probably have an appropriate BMI and body fat percentage.

Interestingly, according to a meta-analysis published in NIH, a decline in grip strength can lead to heart disease, arthritis, osteoporosis, Type 2 diabetes, and certain cancers.

“Not enough can be said about the importance of grip strength as you age. It’s one of the strongest physical associations with longer life”. 

– Peter Attia, MD

Attia says that a 40-year-old woman should be able to hang for 1 minute 30 seconds and a man for 2 minutes.

Can you stand up and sit down without your hands?

Kelly and Juliet Starrett wrote the book, Built to Move, outlining ten essential habits to help you move freely and live fully.  One of their mobility tests is your ability to get up and down off the floor without assistance.

In a joint study published in a 2014 European Journal of Preventive Cardiology, researchers observed and scored 2,002 men and women ages 51-80 on how well they performed the sit and rise test. The more the subjects had to use their hands, the lower the score. The bottom 8% of performers had a lower survival rate.

“It is well known that aerobic fitness is strongly related to survival, but our study also shows that maintaining high levels of body flexibility, muscle strength, power-to-body weight ratio and co-ordination are not only good for performing daily activities but have a favorable influence on life expectancy.”

– 2014 European Journal of Preventive Cardiology

What do these tests have to do with food?

A healthy lifestyle can sound complicated but basically it boils down to two things: move a lot and eat well.

We have all heard that ‘sitting is the new smoking’.  If you are sedentary, your body is not strong, flexible, and can efficiently burn calories. Your risk of cardiometabolic disorders just goes up. Many of us who must sit at our desks a lot of the day try to stand up every 45 minutes and move around.

Fat doesn’t make you fat — sugar makes you fat. Eating well really means eating fruits and vegetables, healthy fats, protein, and staying away from sugar. Excess sugar is what gets stored as fat, not necessarily excess healthy fats.

The Lancet documented 5,800 deaths and 4,800 cardiovascular disease events.  They found that higher saturated and unsaturated fat intake was associated with lower risk of stroke and not associated with cardiovascular disease mortality.  Whereas high carbohydrate intake (sugars) was associated with a higher risk of mortality.

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Here’s How to Combat Winter Illnesses

Winter illnesses are making their presence known with a vengeance this year.

But fear not! There are simple steps we can take to protect ourselves and our loved ones from these seasonal maladies. Let’s dive into why this winter has been particularly rough on our health and explore how we can boost our defenses through better eating habits and proper hygiene.

The Winter Illness Surge of 2025

This winter has seen a significant uptick in various illnesses.

Flu season is in full swing, with 40 states reporting high or very high levels of flu-like illness. The “stomach bug” is also making its rounds, with the CDC reporting that norovirus outbreaks in early December reached their highest levels since 2012. Add to this the ongoing concerns about COVID-19 and other respiratory viruses, like RSV, and we’ve got ourselves a perfect storm of winter illnesses.

So, why the sudden surge? Experts point to several factors:

  • Increased indoor gatherings during the holiday season
  • More travel, allowing viruses to spread across regions
  • Colder temperatures driving people indoors where germs can spread more easily
  • Weakened immune systems from inflammation due to poor eating habits and drinking; also, potentially reduced exposure to germs since Covid lockdowns
  • Stress from the holiday rush

The Power of Prevention: Handwashing and Healthy Eating

Now that we know what we’re up against, let’s talk about our best line of defense: prevention.

Two of the most effective ways to ward off these winter bugs are proper handwashing and maintaining a healthy diet. Let’s break these down:

Handwashing: Your First Line of Defense

Similar to food prep, cleanliness and hygiene best practices are key to mitigating illness – and not just for yourself.

It might seem simple, but washing your hands properly is one of the most powerful tools we have against the spread of illness and spreading it to others in your community. In fact, a good, old fashioned scrub with soap and water is even more effective than using hand sanitizers.

The CDC recommends handwashing as one of the best ways to avoid getting sick and spreading illness, with studies showing it can reduce the number of people who get colds and respiratory illnesses by 21%.

Remember to wash your hands with soap and water frequently, especially before eating or preparing food, after using the bathroom, and after coughing, sneezing, or blowing your nose.

Eating Better: Fueling Your Immune System

While handwashing helps keep germs at bay, eating a healthy, balanced diet gives your body the nutrients it needs to fight off infections. A well-nourished body is better equipped to handle the onslaught of winter viruses.

10 Immune-Boosting Foods for Winter Wellness

Check out these ten superstar foods that can help keep your immune system in top shape this winter:

  • Salmon: This fatty fish is an excellent source of omega-3 fatty acids, which can help reduce inflammation in the body. It’s also rich in vitamin D, which plays a crucial role in immune function.
  • Citrus fruits: Oranges, grapefruits, and lemons are packed with vitamin C, a powerful antioxidant that can help boost your immune system. Vitamin C may help increase the production of white blood cells, which are key to fighting infections.
  • Yogurt: Probiotic-rich foods like yogurt can help maintain a healthy gut microbiome, which plays a crucial role in immune function. Look for yogurts with live and active cultures for maximum benefit.
  • Spinach: This leafy green is rich in vitamins C and E, as well as antioxidants and beta carotene. These nutrients can help boost your immune system’s ability to fight off infections.
  • Almonds: Packed with vitamin E, almonds can help support immune system function. They’re also a good source of healthy fats and protein, which can help keep you feeling full and satisfied.
  • Sweet potatoes: The rich orange color of sweet potatoes comes from beta carotene, which your body converts to vitamin A. This vitamin is crucial for maintaining the health of your skin, which is your body’s first line of defense against pathogens.
  • Green tea: Rich in antioxidants called polyphenols, green tea may enhance immune function. It also contains L-theanine, an amino acid that may aid in the production of germ-fighting compounds in your T-cells.
  • Garlic: This pungent bulb contains compounds that may help stimulate the immune system. Some studies suggest that garlic can help reduce the severity of cold and flu symptoms.
  • Ginger: This spicy root has been used for centuries to treat various ailments. It may help decrease inflammation and can help soothe a sore throat or upset stomach.
  • Turmeric: This bright yellow spice contains curcumin, a compound with powerful anti-inflammatory properties. Some studies suggest it may help boost immune function.

Incorporating these foods into your diet can provide your body with a wide range of nutrients that support immune function.

Remember, variety is key – aim to eat lean proteins with a rainbow of fruits and vegetables to ensure you’re getting a diverse array of nutrients.

Need inspiration?

Check out our seared salmon with broccolini and spaghetti squash recipe here.

Beyond Diet and Handwashing: Additional Tips for Staying Healthy

While proper nutrition and hand hygiene are crucial, there are several other steps you can take to protect yourself from winter illnesses:

  • Keep common surfaces clean: Just like we do when preparing food, be sure to regularly disinfect frequently touched surfaces in your home, like doorknobs, light switches, and countertops.
  • Avoid touching your face: Try to keep your hands away from your eyes, nose, and mouth to prevent the spread of germs.
  • Dress appropriately: Wear warm clothing when going outside to protect yourself from the cold, which can weaken your immune system.
  • Stay active: Regular exercise can help boost your immune system. Aim for at least 30 minutes of physical activity each day.
  • Get enough sleep: Adequate sleep is crucial for maintaining a strong immune system. Adults should aim for 7-9 hours per night.
  • Stay hydrated: Drinking plenty of water helps your body function optimally, including your immune system.
  • Manage stress: Chronic stress can weaken your immune system. Find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises. And boost your serotonin levels to fight seasonal woes with these foods.
  • Get vaccinated: Despite us entering the winter months, it’s not too late to protect yourself for the rest of the season. Make sure you’re up to date on your seasonal vaccines.

Staying healthy isn’t just about avoiding sickness – it’s about giving our body the tools it needs to thrive.

So the next time you’re tempted to skip handwashing or reach for that sugary snack, think about how these small choices can impact your overall health.

Taking care of each other

Let’s make this winter a season of wellness for ourselves and our community. After all, every person who stays healthy is one less person spreading illness to others. So wash those hands, enjoy a colorful, nutrient-rich meal, and here’s to a healthier, happier winter for all of us!

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The Year Ahead in Food & Health

Drawing from various consumer insights and data outlook reports on food and nutrition trends, this article outlines the key themes shaping the industry for 2025.

Personalized Nutrition Through Data-Driven Approaches

There is no ‘one size fits all’. Intuitively, we know this, but do we approach our food – and thus our health – with an individualistic view? For instance, your blood sugar responds very differently to the same food that your spouse or friend are eating. Today, advancements in technology and access to biometric data are enabling highly personalized nutrition solutions.

Google ‘personalized nutrition’ and a host of options pop up.  There are multiple choices to test one’s blood, food allergies, and genomics to see what foods are best for you. Many people have also started to wear a glucose monitor just to see how foods affect their blood sugars.

Biofach, as well as other trend reports, highlights that wearable devices and apps will increasingly guide dietary choices tailored to individual metabolic responses, activity levels, and genetic predispositions. This aligns with a broader shift toward precision health, where food and nutrition play central roles in preventative care.

The need for interdisciplinary collaboration—combining nutrition science, genomics, and data analytics—is increasingly evident. Digital health literacy is becoming crucial to navigate this evolving landscape.

The Rise of Regenerative Ag & Climate-Positive Foods

Sustainability is no longer a buzzword but a mandate. Regenerative agriculture practices—which restore soil health, enhance biodiversity, and sequester carbon—are gaining momentum. This is mirrored in The Packer’s report on produce trends, which predicts a growing demand for foods that not only reduce environmental impact but actively contribute to climate solutions.

Here are several companies that have committed to purchasing food from regenerative agriculture sources:

  • Cargill has invested in regenerative agriculture initiatives to promote sustainable farming practices.
  • Kellogg Company has made commitments to support sustainable agriculture and promote regenerative practices in its supply chain.
  • Nestlé has announced initiatives to source ingredients from regenerative agriculture systems to improve sustainability.
  • Danone has committed to regenerative agriculture practices and aims to partner with farmers to enhance biodiversity and sustainability.
  • General Mills is actively investing in regenerative agriculture practices, particularly in its supply chain for grains.
  • Unilever has pledged to promote regenerative agriculture in sourcing ingredients for its products.
  • PepsiCo has initiatives focused on regenerative agriculture to improve soil health and sustainability in its agriculture supply chain.
  • McDonald’s has been exploring regenerative agriculture practices to enhance sustainability in its sourcing efforts.

These companies are increasingly looking to support agricultural practices that benefit the environment and communities while enhancing the resilience of food systems.

Key insights also highlight increasing concern about climate change’s impact on food production. For example, 57% of US fruit consumers worry about its effects on fruit availability. These concerns are pushing brands to educate about regenerative practices and explore innovative methods like agrivoltaic farming, which combines solar energy production with crop cultivation.

Expanding studies on the nutritional quality of produce grown through regenerative practices and transparent labeling can further communicate these benefits.

Integrating topics like soil health and carbon farming into broader discussions can foster greater awareness and adoption.

Plant-Forward Diets with Global Inspirations

The plant-based movement is evolving into plant-forward eating, emphasizing the diversity of plant ingredients over strict vegetarianism.

PepsiCo’s trends highlight an increasing appetite for culturally inspired plant-based options, such as jackfruit tacos and lentil curries. The Packer’s research similarly emphasizes exotic produce like yuzu and dragon fruit, which are finding their way into mainstream markets.

Mintel’s concept of “Rule Rebellion” explores the dualities of indulgence and health. Increasingly, unconventional food combinations—like pairing fries with salad—strike a balance between health-conscious choices and indulgent cravings.

This trend opens opportunities to explore the health benefits and applications of diverse plant foods.

Incorporating global perspectives in discussions about nutrition and culinary uses is key to leveraging this shift.

Functional Foods and Beverages: Beyond Basic Nutrition

The demand for foods and beverages that offer specific health benefits beyond basic nutrition is rising. According to PepsiCo, functional ingredients such as adaptogens, probiotics, and nootropics will dominate shelves in 2025. These products promise to support mental clarity, gut health, and stress management, reflecting a post-pandemic focus on holistic well-being.

It’s equally important to avoid foods that are high in empty calories, such as sugary drinks and processed snacks, which can crowd out nutrient-dense options. Meal prepping and mindful eating can help balance protein intake across the day, ensuring that each meal includes a good source of this vital nutrient.

The trend reflects a broader shift toward functional eating, where meals are not just a source of energy but are tailored to support specific health outcomes.

This trend falls in line with Mintel’s findings that suggest a shift in the definition of “food as medicine.” With the rise of weight-loss medications like Ozempic, there is an emphasis on foods that meet essential nutritional needs, focusing on simplified claims about protein, fiber, and vitamin content.

Validating these claims through rigorous studies and understanding their proper use will be critical for navigating this trend.

Food Tech: Lab-Grown & AI-Powered Solutions

Consumer reports also emphasizes the potential of lab-grown meat and dairy to reduce the environmental footprint of traditional agriculture. Meanwhile, AI is revolutionizing food production, optimizing everything from crop yields to personalized meal recommendations. These innovations address the twin challenges of feeding a growing global population and mitigating climate change.

Mintel’s “Hybrid Harvests” highlights the need to bridge tradition and technology in agriculture. Combining advancements like gene editing with time-honored farming practices can create efficient, sustainable food systems.

The Rise of High-Protein Meals

High-protein diets are emerging as a dominant trend for 2025, driven by increased awareness of protein’s role in supporting overall health. And today, high-protein products are becoming more diverse and accessible, catering to a range of dietary preferences and lifestyles.

Achieving adequate protein intake can be simple with some planning. Incorporating lean protein sources like chicken, fish, eggs, and plant-based options such as tofu, lentils, and quinoa can make meals nutrient-dense without excessive calories. Protein-rich snacks like Greek yogurt or nuts also contribute to daily totals.

Shifts Away from Certain Practices in 2025

As new research emerges, some practices and trends are being left behind. The focus on sustainability, transparency, and functionality means there is less emphasis on overly processed foods that lack clear nutritional benefits. Artificial ingredients and heavily refined sugars are being scrutinized more closely, with many products reformulated to meet cleaner-label standards.

The popularity of low-fat diets is also declining as the understanding of healthy fats improves. Nutritional research now supports balanced fat intake, including sources like avocados, nuts, and olive oil, for their role in heart health and satiety. People are beginning to understand that healthy fats don’t make you fat. It is excess sugar that ends up on your waistline. Additionally, the reliance on calorie-counting as a primary tool for weight management is being replaced by approaches that emphasize nutrient density and overall dietary quality.

Single-use plastics in food packaging are another area seeing a major shift. As environmental concerns take center stage, brands are increasingly adopting biodegradable or reusable packaging solutions. An increasing awareness of nanoplastics that end up inside your cells – even your brain – are moving people away from plastic water bottles if not other food packaging. These changes reflect a broader move toward practices that prioritize long-term health—both for individuals and the planet.

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Alcohol’s impact on our health

With cold weather rolling in and the holidays quickly approaching, many of us find a festive cocktail or a glass of wine in our hands more frequently.

But there’s no getting around it: alcohol is just not good for you. Everything we have studied about alcohol is that, while fun, it is detrimental to our health. So how do we have a fun and festive holiday season but still respect and nurture our bodies?

Here’s a breakdown of the latest research and tips to help you navigate the season with both fun and wellness in mind.

Trends in drinking habits

Drinking patterns vary significantly across different demographics and age groups.

While some older generations continue to consume alcohol at consistent levels, younger generations are redefining social norms around drinking. Recent data shows that Millennials and Gen Z are leading a shift toward reduced alcohol consumption, with many opting for alcohol-free lifestyles. This trend is driven by increased awareness of the health impacts of alcohol, the popularity of mocktails, and a desire for a more balanced lifestyle.

However, alcohol consumption remains high in certain segments. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), binge drinking among adults aged 25-34 continues to be a concern, accounting for a significant proportion of alcohol-related hospital admissions. In contrast, the rise of sober-curious movements and wellness-focused lifestyles has created opportunities for non-alcoholic beverages to thrive.

Interestingly, regional and cultural differences also play a role. In urban areas, where wellness trends are more prevalent, alcohol consumption has seen a steady decline. Meanwhile, rural areas may still report higher overall consumption levels, linked to cultural and social norms. As we approach the “booziest” time of the year, these shifting dynamics highlight the importance of understanding how alcohol affects our bodies and minds—and making choices that align with our personal goals and values.

Define your drinking

There are ways you can mitigate the effects so they are not so damaging to your brain and body. Awareness is the first step to having responsible fun. Therefore, the first step is to assess your drinking habits.

How many drinks do you consume per week? Are you in the high range (14 or more drinks weekly) or in the low-to-moderate range (less than 7 drinks)?

Then closely examine your drinking patterns. Be sure to take a good, close look at your habits when considering these patterns:

  • Binge Drinking: Drinking heavily within two hours; this is defined by 5 drinks for men and 4 drinks for women during that time period. Packing your weekly limit into a few nights, such as weekends, can have more damaging effects  to your brain, your liver, your gut, your hormones, and your heart rate variability. Generally, this pattern is not ideal for short-term and long-term health.
  • Moderate Drinking: Consuming 2 drinks a day for men, one drink for women. Spreading out one to two drinks over the week is less harmful to your body and brain.

“An investment in knowledge pays the best interest.”

– Benjamin Franklin

Alcohol’s impact on the body

Despite your current drinking habits, it’s important to be aware of alcohol’s deleterious effects on the functioning and health throughout various organs and systems in your body.

The Brain

Alcohol’s effects on the brain are profound and multifaceted.

Research indicates that alcohol disrupts the prefrontal cortex, a region responsible for decision-making, impulse control, and memory. This disruption leads to temporary rewiring, manifesting as impulsivity, poor judgment, and memory lapses—symptoms commonly associated with intoxication.

Here is a great video to show what goes on in the body after drinking:

Chronic alcohol use exacerbates these effects, causing long-term alterations in neural circuitry. Studies published in journals like Nature Neuroscience and The Journal of Neuroscience reveal that even moderate alcohol consumption can impair the growth of new neurons in the hippocampus, the brain’s memory center.

However, abstinence for two to six months can promote partial recovery, allowing the brain to regain some of its functionality. Alcohol also increases levels of acetaldehyde, a toxic byproduct of alcohol metabolism. Acetaldehyde disrupts neural signaling, contributing to the feeling of being “drunk.”

Furthermore, regular alcohol consumption can lead to an overactivation of the brain’s reward system, creating a cycle of dependence by altering dopamine pathways. This phenomenon explains why habitual drinking can make it harder to quit.

“Being drunk is a poison-induced disruption in neural circuitry caused by acetyl aldehyde as the alcohol is being metabolized.”

– Dr. Andrew Huberman, Ph.D.

Hormones

Alcohol increases cortisol levels, contributing to stress and inflammation.

Elevated cortisol has been linked to chronic health conditions such as hypertension and anxiety (Journal of Clinical Endocrinology & Metabolism). Furthermore, alcohol disrupts serotonin levels, which affects mood regulation and can exacerbate conditions like depression.

Research in Alcohol Research & Health highlights that even moderate drinking alters the balance of estrogen and testosterone, accelerating the conversion of testosterone to estrogen. This imbalance can lead to gynecomastia in men and increase the risk of hormone-sensitive cancers in women, such as breast cancer.

The Gut

Alcohol disrupts the gut-liver-brain axis, which is critical for overall health.

According to studies in Gut Microbes and Nature Reviews Gastroenterology & Hepatology, alcohol consumption alters the gut microbiota, reducing the diversity of beneficial bacteria. This disruption contributes to leaky gut syndrome, where toxins and bacteria pass through the intestinal lining into the bloodstream, leading to systemic inflammation.

Chronic alcohol use is also associated with reduced production of short-chain fatty acids (SCFAs), which play a key role in maintaining gut health and reducing inflammation. Supplementing with probiotics and dietary fiber has been shown in clinical trials to partially restore gut microbiome health after alcohol-induced damage.

Practicing mindful consumption

Here are a few options — with and without alcohol — to keep in mind at your next gathering:

Jump on the mocktail trend

The market for non-alcoholic alternatives is on the rise. These products are in particular demand among adults under 45 years old. According to Food Business News, this segment is growing to over $11 billion, as 69% of alcohol users — 81% of GenZ consumers and 78% of millennials — are considering trying a sober experience.

Mocktails not only save you from the adverse effects of alcohol, but also offer a hydrating and flavorful option to enjoy. And the good news is that the alternatives to alcohol are much more interesting than plain soda with lime.

Functional cocktails are non-alcoholic and have specific health benefits. Some drinks even include adaptogens, such as ashwagandha, lion’s mane, and cordyceps. Others including anti-inflammatory ingredients, like caffeine, ginger, and other additives.

Some popular mocktail recipes include:

  • Cucumber Mint Spritzer: Fresh cucumber juice, muddled mint, sparkling water, and a splash of lime
  • Cranberry Ginger Mule: Cranberry juice, ginger beer, and a squeeze of fresh orange
  • Tropical Paradise: Coconut water, pineapple juice, and a dash of grenadine

Consider your beverage of choice

Despite the evidence showing how unhealthy alcohol is for proper functioning of our body, we also know there will be times where we want to celebrate with a a drink.

The type of alcohol you consume matters. For instance, red wine contains antioxidants like resveratrol, which can promote heart health. Yet you would have to drink quite a lot to get those benefits – and defeat the ‘healthy’ purpose.

However, all alcohol is calorie-dense and provides no essential nutrients, often leading to poor dietary cravings, like late-night snacking. You can use this chart below to quickly determine your next drink when put on the spot.

Quick tip: avoid darker liquors like bourbon, which contain higher levels of congeners that worsen hangovers.

Some practical hangover tips to reduce recovery include:

One of the most dreaded aspects of drinking is the hangover. Poor sleep, dehydration, and inflammation all play a role. Try to implement these tips to reduce that dreaded feeling:

  • Staying hydrated by alternating water with alcoholic beverages
  • Consuming a nutritious, protein-rich meal before drinking
  • Avoiding sugary drinks that sneak in excessive amounts of calories

What do you do if it’s too late and you’re waking up to a tough morning? Consider drinking lots of water, taking electrolytes with vitamin B and C, exercising, and consuming good, old-fashioned chicken soup to move on with your day.

Other hangover hacks

Another option for feeling better in the morning? This is where ZBiotics comes in. ZBiotics is a probiotic drink scientifically designed to help your body process alcohol by breaking down acetaldehyde, a toxic byproduct of alcohol metabolism.

Drinking ZBiotics 30 minutes before and after consuming alcohol can reduce the severity of hangover symptoms, allowing you to recover more quickly.

Key takeaways

As you head into the holiday season, here are some tips to keep in mind:

  • Limit Your Intake: Aim for no more than 4 drinks per week to minimize health risks
  • Be Selective: Choose lower-sugar options and avoid calorie-laden cocktails
  • Prep Your Body: Stay hydrated, eat a balanced meal beforehand, and consider supplements like folate or B12 or Zbiotics
  • Take Breaks: Allow your body time to recover by incorporating alcohol-free days into your routine
  • Try Mocktails: Elevate your celebrations with alcohol-free alternatives that are both fun and healthy
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New Ag Leadership Faces Tough Agenda

The shock waves from Donald Trump’s surprisingly big victory in the presidential election were still rippling across Washington when speculation began about what the change in administrations will mean for agriculture.

Change is in the Air

No matter how many of the rumors prove to be true, it’s certain the changes at the White House — and on Capitol Hill — will usher in a new and somewhat different approach to policies and programs for farmers and everyone else along the food chain from dirt to dinner.

The most immediate effect when the 119th Congress now set to convene January 2, 2025, will be a shift in committee chairs from Democrat to Republican in the U.S. Senate. The Agriculture Committee, now with Sen. Debbie Stabenow (D-Michigan) as chair, will see the top spot likely pass to the current ranking Republican committee member, Sen. John Boozman (R-Arkansas).

“It is clear voters have demanded new leadership in the Senate and a return to the agenda President Trump has fiercely championed,” Boozman said after the election results were announced.

Boozman continues, “I look forward to helping the president-elect and this incoming Republican Senate majority restore prosperity, border security and public safety. The Senate Agriculture Committee will refocus on strengthening our rural communities and we will provide farmers and ranchers the policies and support they desperately need to remain viable.”

Rep. Glenn Thompson (R-Pennsylvania) is expected to retain the chair. Thompson’s long family history in the dairy industry has been highly valuable in his more than a decade as an agriculture committee member, and as ranking minority member.

Nonetheless, efforts to enact the long-overdue Farm Bill in the lame-duck session planned for the final weeks of 2024 aren’t expected to produce legislation. Key legislative issues with higher political priorities – such as continuing government funding and hurricane relief – will make strong demands on the limited time remaining this year.

Just as important, the two parties remain divided on several key Farm Bill issues, mostly on where and how to spend the enormous amounts of money involved in the omnibus legislation, including funding for the increasingly expensive Supplemental Nutrition Assistance Program (SNAP, now at about $113 billion per year) and ambitious green-oriented programs.

Who Will Be Secretary of Agriculture?

Several well-known names have been floated as possible replacements for current Secretary of Agriculture. But few if any observers are ready to place a big bet on any individual as the Trump team evaluates and begins to fill all cabinet positions — including State, Treasury, Defense, Attorney General, Interior, Agriculture, Commerce, Labor, Health and Human Services, Housing and Urban Development, Transportation, Energy, Education, Veterans Affairs, and Homeland Security.

At the top of the Ag Secretary speculation list is Rep. Thomas Massie (R-Kentucky). Massie has commented publicly that he is “open” to taking the top USDA spot in the next Trump Administration. Massie’s growing close relationship with Trump supporter Robert F. Kennedy, Jr., also has been carefully noted by observers of the Washington political jungle.

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“President Trump’s resounding victory secured a mandate for big ideas like reversing chronic disease, conserving our land and empowering farmers,” Massie said in post-election comments cited by the Lexington Herald-Leader. He went on to note that no offer had been made from the Trump team as yet, despite suggestions of his leading candidacy from another prominent name in agricultural circles – Joel Salatin.

“I’ve been contacted by the Trump transition team to hold some sort of position within the USDA and have accepted one of the six Advisor to the Secretary spots,” Salatin wrote in his blog.  “My favorite congressman, Thomas Massie from Kentucky, has agreed to go in as Secretary of Agriculture.”

Salatin has gained fame – some say notoriety – for his maverick approach to farming and farm policy in general.  He is a prolific author on food issues, an active farmer and self-professed “Christian libertarian environmentalist capitalist lunatic farmer.”

Consider just a few of the titles of Salatin’s list of publications:

  • Folks, This Ain’t Normal: A Farmer’s Advice for Happier Hens, Healthier People, and a Better World  – sustainability and food production, local food systems
  • The Sheer Ecstasy of Being a Lunatic Farmer – farming in real life, and the benefits of sustainable farming
  • Everything I want To Do Is Illegal: War Stories from the Local Food Front – the different ways food policy shapes our food-choice freedom
  • The Marvelous Pigness of Pigs: Respecting and Caring for All God’s Creations – the link between pig raising and closeness to God
  • You Can Farm: The Entrepreneurs Guide to Start & Succeed in a Farming Enterprise – farming opportunities for true entrepreneurs

His family cleared land and set up successful diversified farming operations in Venezuela before coming to America, where they began farming in 1961 in Virginia. As a high school student, Salatin began his own business enterprise, selling a variety of farm products in local markets.

Salatin today operates Polyface Farm in the Shenandoah Valley of Virginia, raising livestock and selling meat, and generally promoting a “totally free market… without government regulations.”  His works champion policies designed to give farmers more control, allowing individual leadership in conservation and responsible environmental stewardship. His outspoken views and energy seem to resonate strongly with the Trump camp, regardless of his future official or unofficial role within the new administration.

But Massie remains far from the only name mentioned for the USDA top spot

Another contender may be former Rep. Mike Conaway, the former chair and ranking member of the House Agriculture Committee, who left Congress in 2021. His supporters cite two important advantages for the former West Texas legislator.  One is his robust experience in dealing with the last Farm Bill and all its political machinations.

Perhaps equally important, Conaway served as chair of the House Ethics Committee and the House Intelligence Committee during its investigation of Russian interference in Trump’s 2016 campaign. His leadership in presenting a finding of no collusion between Russia and the Trump campaign was noted then – and no doubt remembered by a President who values and rewards loyalty.Southerners note that in his last Administration,
Trump tapped former Governor George “Sonny” Perdue as USDA Secretary. Perdue served just as loyally through the tumultuous period of trade relations between the United States and China, even as the rising tensions cut deeply into exports of U.S commodities to China. USDA estimated that the tariff wars accounted for 95 percent of the $27 billion decline in farm exports between mid-2018 and late 2019. USDA also noted that soybeans made up 71 percent of the lost trade.
Perdue moved on to become chancellor of the University System of his home state of Georgia. But another Georgia name also has surfaced in the leadership discussions – Vincent Mearl Duvall – know far and wide in national agricultural circles as “Zippy” Duvall. (The noteworthy nickname allegedly is linked to his Caesarian birth.)
Duval is a third-generation farmer, beginning in dairy and expanding into production of beef cows, broilers, hay and other commodities. In his spare time, he also is President of the American Farm Bureau Federation – the largest general farm organization in the United States. He comes from a major agricultural state producing 40 different commodities and has traveled extensively across all parts of the U.S. farming system.
His supporters also note that his professed strong religious faith is very much in line with the values espoused by the President-elect. “I’m going to get up every day and do that, for you. We are the strength and the hope for this country and all around the world because we will provide the nourishment. There’s no human right more precious than the right to eat,” he told Farm Progress. “I believe we’re here as farmers to be stewards to God’s great works.”

What Challenges Will the New Ag Leadership Face?

Whoever wins the leadership derby will face a daunting list of challenges.

Farmers worry about soft commodity prices and tough competition for foreign sales. Most also point to the uncertainties created by the failure to pass the omnibus Farm Bill, and the continuing deadlock on spending priorities and decision-making authorities for remaining unspent “green” dollars authorized by the Inflation Reduction Act of 2022.

But the elephant in the barnyard in a new Trump Administration is clearly trade.

The President-elect repeatedly stated his intention to impose tariffs on imported goods — including a possible blanket 60 percent tariff on imports from China.

As of Oct. 31, U.S. soybean sales for export to China in 2024-25 were a 16-year, non-trade-war low.

Further, China accounts for only 44% of total U.S. soybean sales, an 18-year low when once again excluding the trade-war years of 2018 and 2019.

– Reuters, November 8, 2024

In 2022, China was sending $536 billion in exports to the United States; last year it had dropped to $427 billion. U.S. exports to China totaled about $150 billion.

Lower-level tariffs for other imports also have been reported, but regardless of the final level of any such new tariffs, the farm community fears resumption of another disruptive and costly trade war with the world, and in particular China. The lingering effects of trade conflicts with China in the first Trump Administration are still with farmers, particularly soybean farmers. With higher tariffs on sales to the United States, China simply turned to other suppliers.

Brazil has emerged rapidly as a major competitor for the United States in international markets, including the important China market. Brazil in 2022 passed the United States as the world’s largest soybean producer, with 120.7 million tons of bean production, compared with 116.4 million for the United States. Brazil’s soybean acreage is projected to grow to 117 million acres in the coming year. The United States is projected to harvest 86.1 million acres, according to USDA.

The United States and Brazil supply over 80 percent of soybean global exports, while China accounts for about 60 percent of total soybean imports. Soybeans are the largest agricultural commodity exported to China by both the United States and Brazil. Over the last five years, Brazil has come to depend on the China market, with almost 75 percent of their exported soybeans headed to China.  For the United States, that figure is more like 50 percent.

Trump’s first administration kept farmers onside with generous subsidies to offset lost U.S. sales to China from the trade war. Soybean farmers received $5.4 billion more in aid than they lost in price impact, a University of California-Davis study found.

 Another trade war could cost soy farmers $3.6 billion to $5.9 billion in annual production value, depending on how the dispute plays out, according to an October study from the National Corn Growers Association and American Soybean Association.

For corn, Brazil overtook the U.S. as China’s top supplier in 2023, just one year after Beijing approved purchases from the South American agricultural powerhouse.

 – Reuters, November 7, 2024

Biofuels: The other elephant in the room

The nomination of former New York Rep. Lee Zelden as head of the Environmental Protection Agency (EPA) adds to the evidence of a much stronger focus on strengthening U.S. energy production through expanded oil and gas production. Zelden has publicly noted President-elect Trump’s desire for EPA to play a significant role in re-establishing what he called “energy dominance.”

Zelden was among many Republicans voting against the 2022 Inflation Reduction Act and previous green-focused Biden legislative initiatives. Environmental advocacy groups have given him very low approval ratings – unlike President-elect Trump’s high opinion of him.

Agriculture’s greatest stake in Zelden’s role as EPA head may be his approach to the standing focus on biofuels as a key element of Biden’s green agenda.  Currently, roughly 40 percent of U.S. corn goes into production of ethanol and other biofuels, and as much as 46% of the U.S. soybean crop.

Any shift toward greater reliance on traditional fossil fuels as a cornerstone of U.S. energy policy has the potential to create significant bearish pressure on commodity prices – at a time farmers already cite the adverse effects of soft commodity prices on their economic vitality.

Added to the possibility of economic fallout from renewed trade tensions with China under a new Trump administration, the farm community is closely watching the growing roster of policy leaders sharing Trump’s views and priorities – and perhaps holding its collective breath.

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5 Nutrients Unique to Meat

Meats, especially lesser processed lean meats (think chicken breast, pork loin, and beef sirloin), are a natural source of many vitamins, minerals, and amino acids. They also have specific protein compounds fundamental to overall health, making it all the more important to evaluate your dietary needs should you choose to limit or remove meats from your diet.

Here are five essential nutrients only found in meat:

Vitamin B12

Vitamin B12 is primarily found in animal foods like fish, meat, and eggs.

This vitamin is essential for a healthy body, as it helps develop red blood cells, keeps our cells healthy, and supports nerve and brain function. B12 also boosts our energy levels by preventing megaloblastic anemia, a condition that can make people feel tired and weak.

According to the National Institutes of Health, adults should aim for an average daily intake of 2.4 micrograms of B12. It’s important to remember that plant foods don’t naturally contain vitamin B12 unless they’re fortified, making it challenging to get enough of this nutrient on a plant-only diet.

Vitamin D

Vitamin D comes in two forms: D2, found in plants; and D3, found in animal foods. Both forms are important for our health. In our bodies, vitamin D helps absorb calcium, promotes bone and cell growth, reduces inflammation, and supports a healthy immune system.

While both types of vitamin D are essential, a deficiency in vitamin D3 has been linked to a higher risk of cancer, heart disease, and multiple sclerosis. To boost your vitamin D3 intake, try eating fatty fish and egg yolks, which are among the best sources.

A study recommends a daily vitamin D supplement dose of 2000 IU (50 µg) for various health benefits, including reducing the risk of cancer, heart disease, and multiple sclerosis.

DHA

DHA, or docosahexaenoic acid, is an omega-3 fatty acid essential for brain function. It plays a crucial role in infant brain development and is vital for maintaining normal brain function in adults. Deficiencies in DHA have been linked to cognitive decline and an increased risk of developing Alzheimer’s disease, cancer, and depression.

Recent research also highlights the impact of DHA on metabolic health, with findings showing that a low-fat diet with less DHA increased women’s plasma triglycerides and the severity of Type 2 diabetes and heart disease.

The best source of DHA is fatty fish, such as salmon, mackerel, and sardines. However, for those following a plant-based diet, algal oil supplements are an excellent alternative, providing the necessary DHA without animal products.

Complete Proteins

There are two types of proteins – complete and incomplete – and they differ based on their amino acid profile.

There are over 20 types of amino acids and nine essential amino acids. Complete proteins contain all nine, while incomplete proteins lack at least one amino acid. Because our bodies can’t make these crucial amino acids, they must come from our diet.

Animal-based foods, such as meat, poultry, fish, eggs, and dairy, are all sources of complete proteins. Plant-based foods, like fruits and veggies, seeds, nuts, and grains, lack one or more essential amino acids, making them incomplete proteins and not a good sole source of protein in your diet.

However, you don’t necessarily have to eat meat to get your amino acids, but you do have to be strategic. You can mix and match incomplete proteins to create a complete one. For example, when consumed together, rice and beans create a complete protein. So do peanut butter and whole wheat bread.

Digestive properties

Plant and animal proteins differ not only in their amino acid composition, but also in their digestive processes.

The speed at which protein is absorbed directly affects our metabolism. Animal-based proteins are generally more nutritionally efficient because they are absorbed more quickly by the body. It typically takes 36 to 72 hours for the body to break down protein into its amino acids for absorption.

Since plant proteins often need to combine with other foods to provide all the essential amino acids, their digestion and absorption take longer. Recent research supports these findings, showing that animal proteins are more effective in stimulating muscle protein synthesis due to their higher digestibility and better amino acid profile.

However, combining different plant-based protein sources can still provide a complete amino acid profile for those on plant-based diets.

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Eating for Healthy Mitochondria

Are you ready for a pop quiz?

Which bodily component is responsible for producing over 90% of the energy in your body cells, makes up 40% of each heart muscle cell, can change shape to move around when needed, can grow and divide when more energy is required AND can produce hundreds of variations of proteins?

If you guessed mitochondria— ding ding ding — you are correct!

You have over 100,000 trillion mitochondria within your body right now that seamlessly work to create energy to keep your body functioning.

That amounts to a staggering 1,000 to 2,500 mitochondria in each of your cells, chugging away to keep all of your organs working as they should.

Biology Refresher: Mitochondria 101

Mitochondria convert food into cellular energy in the form of adenosine triphosphate, or ATP, through a process called oxidative phosphorylation. They efficiently break down carbohydrates and fatty acids, producing NADH, an enzyme used to generate ATP. ATP is unique because it cannot be stored and is immediately used as energy for our cells.

Foods that Fuel

While food is essential for mitochondrial performance, avoiding toxins and building muscle mass also play crucial roles.

For instance, even individuals with mitochondrial damage, such as those with Parkinson’s disease, can increase ATP production through strength training, as muscle cells contain more mitochondria.

Genetics also significantly influence mitochondrial function.

Particular diseases such as Alzheimer’s, muscular dystrophy, diabetes, Lou Gehrig’s disease, and certain cancers are linked to genetic mitochondrial dysfunction.

However, diet is a key factor in optimizing mitochondrial function, limiting oxidative stress, and promoting ATP production through essential vitamins, minerals, and amino acids.

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CoQ10 is the primary antioxidant in human cells

But what do antioxidants have to do with mitochondria and energy production?

  • Oxygen is a critical component in energy production and the oxidative phosphorylation process.
  • Antioxidants help protect mitochondria from any damage that can happen during this process – such as any strain on the cell from excess energy use.
  • This energy coupling leads to ATP formation as a carrier for both electrons and protons. And (bringing you back to biology 101 again), ATP can be converted into ADP—helping to support energy production further.
  • It is recommended that we get between 90-200 milligrams of CoQ10 per day. Foods rich in CoQ10 include soybeans, broccoli, peanuts, fatty fish, and oranges.

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Lipoic Acid and Acetyl L-Carnitine work hand in hand to improve age-related decline in mitochondrial bioenergetics

In other words, they aid in the recovery of fatty acids, increasing energy production and metabolic rate while reducing oxidative stress.

  • Lipoic Acid plays a crucial role in recharging other important antioxidants for mitochondrial health, like CoQ10 and vitamin E.
  • Acetyl L-Carnitine (“L-carnitine”) is an antioxidant that scavenges free radicals and promotes liver detoxification while boosting T-cell activation to help maintain immune function.
  • We should strive for between 600-1,800 milligrams of Lipoic acid per day, and about 3g of L-carnitine per day.

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Resveratrol induces pro-oxidant effects and antioxidant impact on mitochondria. 

Resveratrol’s benefits to cellular integrity are vast. Here’s how to get more of this invaluable antioxidant:

  • Resveratrol improves mitochondrial respiratory activity, boosting cellular reprogramming efficiency and cell growth.
  • Resveratrol is in many of our favorite Mediterranean diet foods, including red wine, blueberries, dark chocolate, and peanuts.
  • While there is no formal recommended daily dose of resveratrol, in order to see a biological effect, academics suggest a rather large spread of 5mg and 100mg per day.

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Vitamin E‘s abundant health benefits

With regard to mitochondrial and cellular health, vitamin E has three key functions:

  • Vitamin E prevents thyroid hormone-induced changes
  • It significantly reduces the production of free radicals, and
  • Vitamin E also elicits beneficial reactions in our cells

Essentially, it is the cell’s first line of defense when it comes to protecting the mitochondrial membrane from the damage free radicals cause.

Aim for 15 mg per day just by simply mixing sunflower seeds, avocado, and kiwi in a smoothie.

Harmful Foods = Malfunctioning Mitochondria

To stress the importance of the above food groups for mitochondrial health, it is essential to understand just the number of functions that the mitochondria in your cells impact.

While diet alone cannot change illnesses from genetics or excessive toxic exposure, it can fortify your mitochondrial function and serve as a supplemental treatment for these diseases.

There are also foods we should avoid in excess, as they can adversely impact mitochondrial function:

Added sugars

Excess sugar is well known to have unfavorable effects on critical functions of our body, most notably our gut and brain health. This is no exception to your mitochondrial health.

Sugar inhibits the mitochondria from quickly burning energy, especially in fructose form. Sugar then winds up being stored as fat and producing damaging free radicals.

Be sure to balance your vegetable intake with the fruit servings in your daily diet and opt for whole fruits rather than processed fruit products.

Refined Carbs

Simple carbohydrates have also been found to be problematic with mitochondrial health.

White flour, when eaten, quickly turns to glucose once digested—it might as well be table sugar.

Mitochondria tend to function better on a lower carbohydrate diet, as they are able to efficiently create energy rather than frivolously burning junk. Try to keep carbohydrates between 225 and 325g daily.

For further reading and the latest research, refer to:

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How bad is alcohol for us?

Sitting down for cocktails and dinner with friends and family is so enjoyable on a Friday or Saturday evening after a long week. But after tuning into an episode of Dr. Huberman’s podcast on drinking’s effects on our health, we took a closer look into how our body processes alcohol.

As it turns out, Dr. Huberman was onto something. New research has shown that the nice little drink in your hand can have more detrimental effects on our brain and body than we originally knew. In fact, emerging studies reveal that even low levels of alcohol consumption can have significant negative impacts on health.

So we gathered information from recent studies to answer some important questions:

Maybe those weekend cocktails are not such a good idea after all…

Alcohol metabolism, toxicity & cancer risk

When ingested, alcohol – also known as ethanol – is metabolized by the liver. This process involves converting ethanol to acetaldehyde, a toxic compound that damages cells and tissues. The liver uses the enzyme alcohol dehydrogenase to break down ethanol into acetaldehyde, which is then converted to acetate.

While acetate can be utilized as an energy source, the intermediate production of acetaldehyde is harmful and contributes to the toxic effects of alcohol​.

The liver, being the primary site of alcohol metabolism, suffers significant damage from prolonged alcohol exposure. Acetaldehyde can induce oxidative stress, leading to liver inflammation, fatty liver disease, and cirrhosis over time​.

But the damage doesn’t stop there. Acetaldehyde can circulate through the bloodstream, impacting various organs and systems. And ethanol and its metabolites can damage DNA and promote carcinogenesis through several mechanisms, including oxidative stress and interference with DNA repair processes.

The effects of metabolizing ethanol also influence hormone levels, increasing estrogen levels, a risk factor for breast cancer. This is why alcohol consumption is associated with an increased risk of various cancers.

Alcohol’s effects on the brain

Alcohol’s influence on the brain is multifaceted, affecting both structure and function:

Neurodegeneration:

Chronic alcohol consumption, even at low to moderate levels (7 to 14 drinks per week), can lead to brain atrophy, particularly thinning of the neocortex and other critical brain regions. In fact, Huberman suggests that anything beyond two drinks a week has negative consequences. This structural degeneration can impair cognitive functions, including memory and executive functions.

Neurotransmitter disruption:

Alcohol acts as a central nervous system depressant, influencing neurotransmitter systems. It increases the activity of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter, while simultaneously inhibiting glutamate, an excitatory neurotransmitter. This dual action leads to the characteristic sedative effects of alcohol and impairs cognitive functions and memory formation.

Behavioral changes:

Alcohol reduces the activity of the prefrontal cortex, the brain region responsible for decision-making, impulse control, and social behavior. This suppression can lead to increased impulsivity, risk-taking behaviors, and reduced inhibition, contributing to alcohol-related accidents and injuries.

Mood and mental health:

Alcohol disrupts the balance of serotonin and other neurotransmitters involved in mood regulation. This disruption can exacerbate conditions such as depression and anxiety. Regular alcohol use can lead to a cycle of dependence and withdrawal, further complicating mental health issues.

Impact on the microbiome

Alcohol has a significant impact on the gut microbiome, the community of microorganisms living in our intestines.

Alcohol kills both beneficial and harmful bacteria, leading to dysbiosis (microbial imbalance). This disruption can cause “leaky gut syndrome”, where the intestinal lining becomes permeable, allowing toxins and bacteria to enter the bloodstream. This condition is linked to systemic inflammation and a host of health problems, including liver disease and increased susceptibility to infections.

Maintaining a healthy gut microbiome is crucial for mitigating some of alcohol’s negative effects. Consuming probiotics and fermented foods, such as yogurt and kimchi, can help restore microbial balance and reduce inflammation.

Strategies to mitigate the effects of alcohol

The scientific evidence outlined here underscores alcohol’s potential risks.

From neurodegeneration to mental health issues, leaky gut, and increased cancer risk, its deleterious effects seem frightening, and rightfully so.

But this can feel contradictory to the social norms that encourage moderate alcohol consumption, making it a real challenge to curb this habit. And for those who enjoy the taste, like a fine wine or specialty bourbon, implementing personal behaviors that support this research can feel stifling.

However, we can exercise a few healthy habits that can help our body recover from the effects of long-term alcohol consumption while instilling new, healthier behaviors now.

Hydration is key

Proper hydration and a balanced diet are essential for mitigating the acute effects of alcohol, such as hangovers. Alcohol is a diuretic, causing increased urine production and leading to dehydration. To counter this:

  • Drink plenty of water before, during, and after consuming alcohol
  • Electrolyte solutions can help replenish lost minerals and maintain physiological balance

Dietary choices

Certain foods and supplements can help mitigate alcohol-induced oxidative stress and support liver function:

  • Antioxidants: Foods rich in antioxidants, such as berries, nuts, and dark leafy greens, can help neutralize free radicals produced during alcohol metabolism
  • B vitamins: Alcohol consumption depletes B vitamins, which are essential for energy production and brain health. Supplementing with B vitamins, especially B1 (thiamine), B6, and B12, can help reduce some negative effects
  • Milk thistle: This herbal supplement has been shown to support liver health and protect against alcohol-induced liver damage​

Improve gut health

Maintaining gut health is crucial for mitigating the negative effects of alcohol on the microbiome. Strategies include:

  • Probiotics and fermented foods: Consuming probiotics and fermented foods, such as yogurt, kimchi, sauerkraut, and kefir, can help restore the balance of gut bacteria and reduce inflammation
  • Prebiotics: These are non-digestible fibers that feed beneficial gut bacteria. Foods rich in prebiotics include garlic, onions, bananas, and asparagus
  • Zbiotics is a genetically-engineered probiotic drink that mitigates the effects of alcohol by breaking down the acetaldehyde.

Limit alcohol consumption

Reducing alcohol intake is the most effective way to avoid its negative health impacts. Strategies to limit consumption include:

  • Setting limits: Establish personal drinking limits and stick to them. For example, limit consumption to a certain number of drinks per week
  • Choosing healthy, non-alcoholic alternatives: The popularity of non-alcoholic beverages is growing, offering many options that provide the social experience of drinking without the negative health impacts. Non-alcoholic beers, wines, and mocktails can be enjoyable substitutes

 

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Supplements: Natural or Synthetic?

small glass bowl of supplements with herbs

There’s no doubt that vitamins and minerals are important to maintain both short- and long-term health. But does the source of the nutrients matter? You’ll find a lot of criticism about synthetic vitamins from various nutritionists and natural vitamin companies arguing that our bodies do not know how to digest these supplements.

But is this true? Or is this another marketing ploy to make you buy the more expensive, lesser processed vitamins?

What is a natural vitamin? 

Similar to ‘natural’ foods, the natural vitamin label is not clearly defined and can be very misleading. A natural vitamin can be made from a component directly from the earth or it can be ‘naturally made’ in your body through digestion. It can also be a product, like vitamin B, that begins with natural fermentation but is additionally processed.

All-natural vitamins are created directly from plant material. However, since supplements obviously don’t grow on trees, the only completely natural vitamin is something that comes directly from your food or made within our bodies.

To remove any vitamin from its natural source is a tricky and expensive process that also reduces the potency of the particular nutrient. So you have to ‘synthesize’ the vitamin anyway to reach full potency.

In our exploration of synthetic vitamins, we came across some great research from Willner Chemists, a nutritional pharmacy located in New York City. These pharmaceutical researchers explain the purpose of synthetic vitamins very clearly.

According to Dr. Donald Goldberg, R.Ph and Dr. Arnold Gitomer, R.Ph.:

“Yes, vitamins and minerals occur naturally in food. But the quantities are very small…

To get 500 milligrams of vitamin C and 10 milligrams of the various B vitamins from natural sources would require a tablet the size of a football.

With a few exceptions—such as vitamin E, natural beta-carotene, and vitamin B12—all of the vitamins used in dietary supplements are synthetic…these synthetic vitamins are identical to their natural counterparts. To get high potencies of vitamins and minerals in a dietary supplement, synthetic or highly processed vitamins, and minerals must be used. You cannot have it both ways.”

What is a synthetic vitamin?

Synthetic nutrients are replicated in the lab to support their specific cellular structure and function. Because the vitamin is specifically isolated, the lab can easily control the purity and quality.

The only exception is vitamin E, a crucial antioxidant. Vitamin C combined with vitamin E may increase the photoprotection of your skin more than vitamin E by itself.

Naturally-occurring vitamin E found in spinach, nuts, and oils, contains eight molecules called tocopherols and tocotrienols. A synthetic vitamin can only capture one tocopherol.

So here’s a helpful hint: Look for a ‘d’ label before the word alpha-tocopherol rather than a ‘dl’ label which means it is synthetic. This “dl” tip also works for determining the source for other vitamins, as well.

Aside from Vitamin E, there is no difference between natural and synthetic vitamins. In fact, 95% of vitamins on the market are synthetic, because it’s actually very difficult to put natural vitamins into most supplements.

Are natural vitamins healthier for our body?

“All-natural” vitamin companies often tout their process of creating “natural” vitamins as being better for your health. But one thing is true: natural supplements are typically far more taxing on your budget than synthetic supplements.

Natural vitamin companies often claim that your body will not know how to process vitamins that have been created synthetically. The main criticism is that synthetic vitamins are ‘isolated’ and since they are not working in conjunction with other vitamins, enzymes and minerals the human body does not recognize the isolated ones.

Contrary to this argument, reputable labs will actually create a ‘human stomach’ to test how the vitamins break down and release the nutrients. They copy the temperature, average acidity, and how the stomach churns during digestion. Of course, there are individual variants such as your gut microbiota, age, and overall health profile that will affect how your own body digests and absorbs the vitamin.

Are synthetic vitamins filled with unhealthy additives?

Companies producing all-natural vitamins indicate their products are free of artificial flavorings and colorings, chemical preservatives and other synthetic ingredients. Natural companies use only natural flavoring agents such as herbal extracts, lemon, and vanilla with no chemical dyes.

Synthetic supplements are criticized for using binders to hold tablets together, or fillers such as cellulose or magnesium stearate for encapsulation. However, not all of these processing ingredients are bad.

For instance, cellulose is a carbohydrate found in plants; if you eat lettuce or spinach, you are also eating cellulose.

Magnesium stearate is used to make sure the ingredients blend together proportionally and easily slides through the manufacturing process. It is basically a combination of stearic acid (a saturated fat found in beef, cocoa butter, and coconut oil) and magnesium salt. Both of these additives are generally regarded as safe by the FDA.

Regulation of vitamin products

The FDA and WHO do not distinguish between all natural and synthetic vitamins. In fact, dietary supplements are not regulated by the FDA the same way drugs are. This is due to the fact that you can make therapeutic claims for drugs, which you cannot do for dietary supplements.

In terms of vitamins, FDA regulations are responsible for the purity, potency, and safety of dietary supplements being created. They concur that the molecular structures of nutrients are well known and the body cannot tell if a nutrient came from a lab or a plant.

The question is not whether a vitamin is synthetic or natural, but was it made by a reputable manufacturer that uses FDA Good Manufacturing processes and uses a third-party company for their testing.

Be sure your vitamin supplements are tested for toxicity and contaminants, are properly labeled, and will break down in your body in the appropriate amount of time.

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Inflation’s Effect on Family Budgets

In Mintel’s latest comprehensive report, Michele Scott, Associate Director of US Research for Food and Drink at Mintel, explores the evolving landscape of family meal planning and the challenges of inflation, budgets, and getting what consumers want.

This summary highlights the key findings and insights from the report, along with some takeaways and future outlook for consumers.

Key Findings and Insights

The primary focus of this report is on the balance between nutrition, convenience, and the associated stressors faced by families in the U.S. Here’s what today’s consumers prioritize:

Nutrition and Convenience

Nutrition is the most important attribute for families when it comes to feeding their children, with 84% of consumers agreeing on its significance. However, while nutrition is essential, families are not willing to pay extra for it.

Instead, ease and speed of meal preparation and cleanup are the attributes families are most willing to pay a premium for. This indicates a significant opportunity for brands to simplify the family meal experience.

Source for chart: Mintel

Economic Pressures and Inflation

The report highlights the ongoing impact of economic pressures on families, particularly inflation and the cost of living. Inflation has remained sticky, especially concerning food, making feeding the family a persistent challenge.

Despite improvements in the broader economy, food prices have stayed high, causing stress for families. With food being a non-negotiable purchase, grocery shopping has become particularly stressful, emphasizing the need for affordable convenience solutions.

Smaller Family Sizes and Budget Constraints

Families today are getting smaller, and budgets are tighter. This trend complicates the concept of “family size,” as bulk or multi-serving products need to be reframed in terms of value and convenience. Products that assist with meal planning and preparation resonate broadly, as they help manage both time and financial constraints.

Smaller family sizes create a need for products that offer flexible portion sizes or can be easily repurposed as leftovers, reducing food waste and maximizing value.

Frozen Food Popularity

The increasing popularity of frozen foods is a key trend identified in the report. Frozen meals reduce the pressure of expiration dates, making them a practical choice for families looking to balance convenience and budget. These products provide a solution that is both cost-effective and reduces food waste.

Struggling families, often working long hours to make ends meet, particularly benefit from the convenience and affordability of frozen foods. This trend indicates a shift towards products that can offer both ease of use and economic value.

Innovations in Family Meal Solutions

Bulk and Flexible Portion Products

Brands are introducing bulk proteins and flexible portion products to cater to families of all sizes. These products allow consumers to use exactly what they need, reducing waste and making meal planning more efficient. For example, pre-cooked bulk proteins can be used as needed, providing a quick solution for both small and large families.

Ready-to-Eat and Frozen Meals

Ready-to-eat (RTE) and frozen meals are increasingly popular, offering total meal solutions that mimic foodservice quality without the high price. Brands are focusing on quality and convenience, ensuring these meals are nutritious, quick to prepare, and cater to diverse tastes.

Private Label Innovations

Private labels are stepping up with innovative side dishes and snacks, often at lower prices than national brands. These products range from casual family dinners to special occasions, providing consumers with high-quality, convenient options. Examples include Target’s savory sides and Aldi’s grain and gluten-free snacks, which cater to dietary restrictions and preferences.

Kid-Friendly Meal Solutions

Products designed for easy preparation by children are gaining traction. Brands are creating tiered approaches, from simple heat-and-eat options to meals with minimal ingredients and safe cooking instructions. These solutions empower kids to help in the kitchen, reducing the burden on parents.

Single-Serve and Portion-Controlled Meals

Brands are breaking stereotypes of TV dinners with single-serve meals that offer high-quality, nutritious options. These meals cater to individual needs, whether due to scheduling conflicts or varying family member preferences.

Enhanced Meal Planning Tools

Brands and retailers are collaborating to offer comprehensive meal planning tools. These tools include pre-made shopping lists, meal plans, and product suggestions that simplify the planning process and ensure balanced, nutritious meals.

Takeaways from Savvy Consumers

Simplify Meal Planning

  • Look for products that offer meal planning assistance, such as pre-made shopping lists or meal kits, to save time and reduce stress

Embrace Convenience

  • For busy families, ready-to-eat and frozen meals provide quick, nutritious solutions without the prep

Value in Versatility

  • Smaller families benefit from products offering flexible portion sizes or repurposed as leftovers to reduce food waste and maximize value

Nutritional Balance

  • Families seek products balancing nutrition and ease of preparation to ensure healthy meals without added stress

Smart Shopping

  • Seeking out products that clearly communicate nutritional benefits and prep time make meal choices easier and faster

Looking Ahead

The future of family meal planning will likely see a continued emphasis on convenience as economic pressures and time constraints persist. Brands that can offer products that reduce meal-time stress will be in high demand. Smaller family sizes will drive the need for more flexible portion sizes and innovative solutions that cater to diverse family structures.

Are consumers willing to pay for sustainability?

As sustainability becomes an increasingly important issue, families are showing a bit more willingness to pay more for sustainable products.

However, the report highlights that convenience and nutrition are top priorities, with a significant portion of consumers also valuing sustainability in their purchasing decisions, it is not the top need in these economic times. This willingness is often balanced against budget constraints and the overall value perceived in the product.

As economic conditions fluctuate, the attributes families prioritize may shift. In times of economic prosperity, convenience products may become even more valuable. Conversely, during economic downturns, families may prioritize cost-saving measures, making affordable convenience solutions critical.

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Too much protein or not enough?

Today’s high-protein diet takes many forms. From the Atkins diet to the paleo diet and even some versions of the keto diet, protein is often touted as the miracle macronutrient. You’ve probably seen countless protein shakes, bars, and protein-fortified foods lining the shelves of your local grocery store.

How much protein do we need?

But first, let’s clear the air…protein is a critical component of our diet. It’s involved in virtually every biochemical function in our body, from building and repairing tissues to producing enzymes and hormones.

So, how much protein do our bodies need to conduct these essential tasks? To get a better idea, we spoke with Registered Dietitian, Jamie Kesmodel, MS, RDN, who works at Culina Health, a nationwide nutrition care provider.

The current recommended dietary allowance (RDA) for protein is 0.36 grams per pound (or 0.8 grams per kilogram) of body weight per day for adults. For example, a 175-pound person with an average physical activity level should aim to consume about 70 grams of protein per day. Or looking at it from a caloric standpoint, you should consume about 10%-35% of your calories as protein, which equates to 50 to 175 grams a day on a 2,000 calorie diet.

However, Kesmodel points out there’s no assigned gram amount per day for everyone, as our body’s protein needs are highly individualized, based on our body weight, muscle mass, activity level and duration, among other factors. Because of this, protein needs could increase to 1-1.5 grams per kilogram of body weight per day for those with rigorous physical activity or building muscle mass.

And others in the medical community push that recommendation even higher. Dr. Peter Attia, author of New York Times Bestseller, Outlive: The Science & Art of Longevity, stated in his podcast that most people are not getting enough protein. He continued, saying that the current RDA of 0.8 grams per kilogram of body weight is a “pathetic” amount and should be revised to 1 gram per pound of body weight.

But estimating this higher level of protein consumption is where things get murky because, as it turns out, several larger-scale, peer-reviewed studies reveal that consuming too much protein can have some pretty significant downsides.

Protein’s effect on the body

Despite protein’s necessity in our diet, myriad health risks may occur when consuming too much. Kesmodel highlighted some of the ways consuming too much protein may affect various organs and functions of our body.

Kidney & liver function

Our kidneys play a crucial role in processing or filtering the waste products from protein metabolism. When you consume excessive amounts of protein, we’re essentially making our kidneys work overtime. For those with existing kidney issues, this can quickly become a dire situation.

Separately, long-term protein supplementation has been associated with elevated levels of liver toxicity, apoptotic signals, and inflammation in some studies. But not all medical experts agree with this level of concern. Dr. Attia thinks that most people will never reach these concerning levels of protein, requiring most individuals to consume 3 to 4 grams of protein per kilogram of body weight.

Heart health

While protein itself isn’t necessarily bad for your cardiovascular system, the problem often lies in the source of protein. High-protein diets that rely heavily on saturated fats, like red meat, cheeses, and processed meats, may increase your intake of saturated fats, which are known risk factors for heart disease.

Cancer risk

Some studies have suggested that high consumption of red and processed meats may increase the risk of certain types of cancer, particularly colorectal cancer. Colorectal cancer, previously considered a threat to those over the age of 60, is now the leading cause of cancer death among adults under 50.

Weight gain

Surprisingly, excessive protein intake can hinder weight loss efforts.

While protein can help you feel full and satisfied, consuming more protein than your body needs doesn’t magically become muscle…some of the excess protein is stored as fat, if it’s not excreted as waste or broken down for energy.

Furthermore, be mindful of how you’re consuming protein. If you opt for highly-processed, shelf-stable protein bars and shakes, you’ll have less room in your diet for the fresh foods critical for long-term health: veggies and fruits.

Toxin exposure

Registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard’s Brigham and Women’s Hospital, stated that many protein powders contain heavy metals, like lead, arsenic, cadmium, and mercury. A study reported in the journal Toxicology Reports found similar results, as well as additional contaminants linked to cancer and health conditions.

Type 2 diabetes risk

Excessive intake of whey protein may influence the onset of Type 2 diabetes through several physiological mechanisms, including insulin resistance due to high levels of branched-chain amino acids (BCAAs), including leucine.

Other findings

Recent research from the University of Missouri School of Medicine and the University of Pittsburgh found that consuming too much protein (e.g., 100 grams in a 2,000-calorie diet) may trigger cardiovascular and metabolic health issues.

Though these findings may be concerning, the study only had 23 human participants, and the results incorporated mice and cell studies. It should be further replicated with a higher sample size before reconsidering limitations, especially when revising nutritional guidelines.

What can we do to eat healthier?

So, what’s the takeaway here? Protein is still an essential nutrient, and getting enough is crucial for our health. As with most things in nutrition, the key is balance.

So we asked Jamie for some insightful tips to help us strike that protein sweet spot:

Focus on quality, not quantity

Choose whole foods when you can. Lean meats, fish, eggs, legumes, low-fat dairy, and plant-based proteins like nuts and seeds not only provide protein but also pack other beneficial nutrients.

Spread your protein intake throughout the day

Instead of loading up on protein at one meal, try to include a moderate amount at each meal. This can help with better absorption and utilization of the protein.

Don’t forget about other nutrients

A balanced diet includes carbohydrates and healthy fats, which provide an abundance of essential vitamins, minerals, and other micronutrients. Don’t let your protein obsession crowd out nutrient-dense foods, like avocadoes, leafy greens, berries, and olive oil.

Listen to your body

If you’re experiencing digestive issues, feeling overly full, or noticing other unusual symptoms after increasing your protein intake, it might be time to dial it back a bit.

Consider your individual needs

The human body is incredibly complex, and factors like overall diet, exercise habits, genetics, and individual health status all affect how we process nutrients.

Athletes, pregnant women, and older adults need more protein than the average person. Conversely, people with certain health conditions might need to limit their protein intake.

Be wary of protein supplements

There’s no doubt about it: protein powders are convenient.

However, these protein powders, bars and other products are highly processed.

And most contain added sugars, artificial ingredients, and other less savory additives that may conflict with your overall health goals.

At D2D, we like single-ingredient protein supplements, like pea or whey protein.

Keep an eye on your overall calorie intake

Remember, excess protein doesn’t magically turn into muscle—it can contribute to weight gain if you consume more calories than you burn.

Do your research

Nutrition science is complex and constantly evolving. What we know today might be different from what we’ll discover tomorrow. That’s why it’s always a good idea to stay informed, but also verify dramatic diet claims. And always speak with your doctor to ensure that you are on the right protein track.

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Glycemic Index vs. Glycemic Load

glycemic index wordcloud

Monitoring your blood sugar levels is an excellent way to optimize your health and well-being. However, some of these metrics are challenging to understand. But by considering the glycemic index and glycemic load, you get a clearer picture of how a typical serving of food will affect your blood sugar levels.

When your body processes glucose, your insulin levels increase to help deliver glucose to your cells, bringing your blood sugar back to normal. If there’s too much glucose, your pancreas produces more insulin, which then converts the excess sugar into fat for storage. Calculating our glycemic index is a helpful way to begin to understand sugar’s effect on our body.

Glycemic Index

The glycemic index (GI) helps us understand how different foods affect our blood sugar levels. It measures how 50 grams of carbs from a specific food can raise your blood sugar. Foods with higher GI scores (from 1 to 100) cause your blood sugar to spike quickly, which is something you want to avoid. Consistent blood sugar levels are better for your overall health. While your brain and body need glucose to function, getting too much too quickly isn’t good for you.

To keep your blood sugar levels steady, focus on eating more low GI foods, which score between 0 and 55 on the glycemic index. Examples include nuts, most vegetables, whole oats, and certain fruits.

You can also enjoy medium GI foods, scoring between 56 and 70, like rice, whole wheat bread, and most fruits. High GI foods, scoring over 71, such as white bread and potatoes, should be eaten sparingly since they can cause rapid blood sugar spikes.

Eating foods that quickly raise your blood sugar levels can lead to more fat storage in your body. The glycemic index helps you choose foods that promote steady blood sugar levels and healthier eating habits.

Glycemic Load

While the GI measures how quickly 50 grams of carbohydrates from a food can raise your blood sugar, the GL goes further by considering the actual amount of carbohydrates in a typical serving of that food.

The GL is calculated by taking the food’s GI, multiplying it by the carbohydrate content (in grams), and then dividing by 100. For a comprehensive list of foods glycemic index values and their glycemic loads, we recommend you refer to the Harvard Medical School Index.

For example:
  1. Identify the Glycemic Index (GI) of the food, as indicated on a GI chart like this one:
    • For watermelon, the GI is 72.
  2. Determine the amount of carbohydrates in a typical serving:
    • One cup of watermelon (154 grams) contains about 11.6 grams of carbohydrates.
  3. Use the formula to calculate the Glycemic Load (GL):
    • The formula is: GL = (GI × Carbohydrate content per serving) / 100
    • For watermelon: GL=(72×11.6 grams) / 100
    • The glycemic load of one cup of watermelon is 8.35

The glycemic load is often more reliable than the glycemic index alone. For example, watermelon has a high GI of 72, meaning it can raise blood sugar levels quickly. However, watermelon is mostly water, and a typical serving has a very low carbohydrate content.

Therefore, the GL of a serving of watermelon is only 8.35, which is very low. While watermelon can cause a quick rise in blood sugar, it won’t keep levels elevated for long due to its low carbohydrate content.

The glycemic load more accurately measures how certain foods will impact your blood glucose levels by taking the number of carbohydrates in an average serving into account.

To put it in perspective, the GI measures the effect of a standard 50-gram serving of carbohydrates from a food. Eating 50 grams of carbohydrates from watermelon would be unrealistic for most people. One cup of watermelon (about 154 grams) contains approximately 11.6 grams of carbohydrates. You would need to eat over four cups of watermelon to consume 50 grams of carbohydrates.

Putting the Glycemic Load into practice

Here are a few helpful tips to navigate Glycemic Load targets.

When using the glycemic load as a reference for your food, keep in mind that foods between 10 and 15 on the glycemic load are considered moderate.

These moderate GL foods will not keep your blood glucose levels elevated for long periods of time.

However, foods with a glycemic load higher than 15 should be eaten sporadically, as they will spike blood sugar levels and keep them elevated for longer.

Having rapid spikes and consequential decreases will then will cause you to feel unsatiated and fatigued, so be sure to eat these items with protein to even out the spike.

A word of caution: while understanding the glycemic load is important, every person reacts differently to foods, even among very healthy people. For instance, you — an active, individual who eats lots of fresh produce — might have a glucose spike from a cup of watermelon, but your more sedentary friend may not.

The more your glucose levels spike, the higher your chances are of chronic inflammation. The best way to see how your body reacts is to wear a glucose monitor. If you or your members of your family have health-related issues involving blood sugars, talk to your doctor to see if glucose monitoring is appropriate for you.

How is fructose involved?

If you’re wondering how fructose fits into this index, we hear you! It can be hard to talk about glucose without mentioning fructose—take a look at our sugar article.

Unlike glucose, fructose is considered to be a low GI food. With a glycemic index of 19, fructose causes significantly less insulin secretion than glucose. Naturally-occurring fructose is actually ranked lowest on the GI scale of all natural sugars.

High levels of fructose in your body, however, can cause cellular damage— in fact, excess fructose in your body causes seven times more cell damage than excess glucose. This is another reason why you have to be careful when judging foods solely by their glycemic index.

How can I quickly calculate glycemic loads at the grocery store?

Finding the glycemic index (GI) of foods while shopping at the grocery store can be a bit challenging, as GI values are not typically listed on food packaging. However, there are several strategies you can use to access this information:

  • Smartphone Apps: There are many apps available that provide GI values for various foods. Apps like “MyFitnessPal,” “Glycemic Index Load,” and “Fooducate” can be very helpful.

  • Printed Guides and Books: Some people find it useful to carry a small printed guide or book that lists the GI values of common foods. There are several comprehensive guides available in bookstores or online.

  • Online Databases: Before going to the store, you can look up the GI values of foods on websites such as the Glycemic Index Foundation (glycemicindex.com) or other nutrition-focused sites, like Dirt to Dinner in the infographic above!

  • Nutrition Labels: While the GI value might not be listed, you can get a sense of a food’s impact on blood sugar by checking the carbohydrate content and the presence of sugars and dietary fiber. Foods high in fiber and low in sugars generally have a lower GI.

  • Healthy Eating Lists: You can refer to general lists of low GI foods, such as whole grains, legumes, most vegetables, nuts, and certain fruits. These lists can guide your shopping choices.

By using these resources, you can make more informed decisions about the GI of foods and better manage your blood sugar levels.

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Why should we eat fermented foods?

Imagine you’re at a baseball game and decide to add some sauerkraut to your hotdog. Or perhaps you’re rushing between meetings and grab a yogurt to tide you over until lunch. Maybe you’re unwinding after a long week with a little wine and cheese. Each of these tangy products, like sauerkraut and kombucha, is made using fermentation and contains live bacteria that can enhance your health.

Fermented foods like sauerkraut, yogurt, and other dairy products are rich in probiotics—beneficial bacteria that support gut health. These live bacteria can improve digestion, boost the immune system, and even contribute to better mental health. By incorporating fermented foods into your diet, you can enjoy delicious flavors while promoting overall well-being.

Fermented foods and your health

Your gut is teeming with healthy bacteria, creating a unique microbiome that some researchers refer to as our body’s “second brain”. Our other brain is the enteric nervous system which controls our entire gastrointestinal system.

Weighing only 2.2 pounds, it’s a bacterial ecosystem swirling around our intestines, brimming with flora, bacteria, archaea, and yes, even viruses. Our hardworking microbiome helps us digest our food, boost our immune system, and allow our bodies to absorb much-needed vitamins from food.

When we don’t have the right balance of gut microbes that meet our body’s specific needs, then we are more prone to chronic disease, from gastrointestinal issues to neurological, cardiovascular, and respiratory illnesses.

The Journal of Experimental Medicine reports increasing gut probiotics can help improve gastrointestinal conditions like diarrhea, inflammatory bowel disease (IBS), leaky gut syndrome, and liver disease. Scientists also point to the increase in probiotics that can help other conditions, such as neurological, cardiovascular, and respiratory illnesses; and even boost mental health and prevent obesity.

 

Fermented foods with live cultures are like a multiplier for microbiomes. They have been shown to help us increase the amount of “good bacteria” and probiotic material (12 strains of bacteria grown together) in our gut. When a fermented food with live cultures hits your belly, it releases healthy bacteria and enzymes that make the flora in your digestive system more efficient at synthesizing nutrients. We want those probiotics to stay healthy!

Eating fermented foods is like sending a superhero to your gut. She lands in your intestinal tract and starts busting through other digested food’s cell walls, releasing the nutrients. Without our fermented superheroes – those nutrients remain trapped in the cells, unused by our bodies.

Are all probiotics the same?

If we follow the definition laid out by an international panel of experts at the Gut Microbiota for Health World Summit in 2001 and 2014, all probiotics are the same.

A probiotic is a live bacterium that provides health benefits when consumed correctly (though the “right amount” is still under debate). A bacterium is only considered a probiotic if it can offer a health benefit to humans when ingested.

Robert Hutkins, a professor of Food Science at the University of Nebraska-Lincoln, has dedicated his career to studying bacteria in fermented foods and their ability to survive in our gastrointestinal tract.

Hutkins emphasizes the importance of understanding what indeed constitutes a probiotic, especially in the context of fermented foods. Not every fermented food contains probiotics, as is the case with wine, beer, and canned sauerkraut.

According to Hutkins, foods such as yogurt, most cheeses, kimchi, and non-heated sauerkraut contain probiotics that can positively impact your health.

What can be confusing is that you’ve probably also seen other types of digestive-related ‘biotics’.  In conjunction with probiotics, they are important for a healthy life.

Prebiotics feed your beneficial gut bacteria. When you eat fiber in a variety of fruits and vegetables, your body turns that into food to feed the beneficial bacteria. But before the prebiotics can turn into food for the much-needed bacteria, a fermentation process turns them into probiotics.

There are also postbiotics, the byproducts resulting from prebiotics feeding  on probiotics.

What to remember is to eat your fruits, vegetables, healthy fiber, and fermented foods to gain the best balance of these bacteria to reduce inflammation and strengthen your immune system and overall well-bring. Your ‘second brain’ in the gut will take care of the rest.

How much fermented food is enough?

The experts behind Harvard Health say there is no guidance or data on how many probiotics to consume in a day, but some experts argue that fermented foods shouldn’t be singled out but included in an overall healthy diet.

Lori Zanini, a spokeswoman for the American Academy of Nutrition and Dietetics, says about two to three servings a day of fermented foods should suffice. But, like anything, too much of a good thing isn’t always so good. Experts warn too many fermented foods in your diet could cause gas, bloating, and other gastrointestinal issues.

Sharon Flynn is the author of “Ferment for Good: Ancient Foods for the Modern Gut” and is considered one of Australia’s leading experts on fermented food. She says, like anything, it is possible to overdo it on fermented foods. But, Flynn notes, “You’re more in danger of having poor health from not including these things in your diet than you are from including them.”

The fermentation process

Food growers and producers have long recognized the benefits and popularity of fermented foods in live cultures.

They’re found in almost every culture and cuisine. Historians have even found signs of the fermentation process in food dating back to 7000 BC – making it likely this process has been around as long as humans.

Before refrigeration, fermentation would be one of the only ways to preserve food. If you lived in ancient or medieval times, fermented foods were less likely to make you sick. It’s why most people drank beverages like beer or malted water rather than water up until the 1900s.

Fermentation is a metabolic process that takes sugars and converts them into alcohol or acid. It removes energy from carbohydrates without oxygen.

Fermentation is also known as “culturing” – you can watch this 3-minute video to learn more about this process.

Looking beyond yogurt

Today, there is an increasing variety of fermented foods landing an increasing variety of fermented foods land on our grocery shelves every day.

Here’s a list of some uncommon, fermented foods starting to pop up in our local supermarket to support our nutritional goals. And here’s a website exploring the vast array of fermented foods across the globe.

Kombucha

The increasingly popular beverage can now be found on more grocery store shelves. It begins with a base of green and black tea. Sugar is added to the brewed tea and white vinegar or previously made kombucha for an acidic base.

Brewing kombucha also requires a SCOBY, short for “symbiotic colony of bacteria and yeast.” And don’t worry too much about the sugar used for the fermentation process; most of it is burned off by the time the product gets to the shelf, but check the labels to make sure extra sugar wasn’t added at the end process.

Check out how to make kombucha tea at home.

Kefir

Another item now regularly found on grocery stores shelves in America. Kefir is teeming with probiotics and good bacteria that can make your gut sing. It’s a drinkable yogurt but tangier and higher in probiotics than what’s traditionally found in supermarkets.

It’s fermented by taking kefir cultures ,adding them to a milk product, and letting it ferment for a day. Watch for the sugar content in some brands, though.

Try to make homemade Kefir with this recipe.

Tempeh

Tempeh is a soy-based product that tends to be popular with vegans and vegetarians because it has vitamin B12. It is also a complete protein with all nine essential amino acids needed for healthy bones and bodies.

Check out this marinated peanut tempeh recipe.

Miso

Miso is another culinary delight from Japan but more common in the United States than natto. Like natto, it’s made with boiled soybeans, but instead of being fermented using rice straw, it’s combined with molded rice and salt.

Here’s a recipe for Easy Miso Salmon.

Kimchi

Korean cooks use kimchi in almost every meal. Kimchi, unlike other fermented foods, can be made in different ways. It usually contains a comb of some vegetable (often cabbage), garlic, ginger, chilies, and fish sauce.

The most famous dish is known as Kimchi Jjigae (or Spicy Kimchi Stew); you can find the recipe here.

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A Guide to Summer Produce

Vegetables provide essential vitamins, minerals, and antioxidants that strengthen the immune system, prevent chronic diseases, and reduce inflammation. Failing to include sufficient fruits and vegetables in our diet can lead to nutrient deficiencies, inflammation, poor gut health, weakened immunity, resulting in an increased risk of heart disease, cancer, and obesity.

How do fruits and vegetables impact our health?

It is all about short chain fatty acids!

When you eat fruits and vegetables, they are digested in your gut, where the fibers and polyphenols act as prebiotics, feeding beneficial bacteria such as Bifidobacterium and Lactobacillus. These good bacteria ferment the dietary fibers, producing short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate.

These SCFAs improve the gut barrier by promoting epithelial cell growth and mucus production, preventing pathogens from entering the bloodstream. Additionally, beneficial bacteria compete with harmful pathogens for nutrients and attachment sites, reducing the likelihood of infections.

Feeding these good bacteria boosts immune function by enhancing the activity of immune cells that kill pathogens. SCFAs promote the differentiation of regulatory T cells, which maintain immune balance, and enhance the function of dendritic cells, improving the adaptive immune response.

Beneficial bacteria also stimulate the production of antimicrobial peptides and enhance the activity of natural killer (NK) cells and macrophages, which directly kill infected or abnormal cells. Through these mechanisms, a diet rich in fruits and vegetables supports a robust immune system capable of effectively defending against harmful pathogens.

This guide will explore the top ten most nutrient-dense summer fruits and vegetables, detailing their nutritional benefits, health advantages, and delicious recipes to help you incorporate them into your diet. By understanding the science-backed benefits of these nutrient powerhouses, you can make informed choices that will help you get the most nutritious bang for your diet, supporting overall wellness and vitality.

Top 10 Nutritious Summer Fruits

Health Benefits:

Antioxidants: Berries are rich in anthocyanins, which give them their vibrant colors. These compounds help reduce inflammation and oxidative stress, which can lower the risk of chronic diseases such as heart disease and cancer.

Vitamin C: Essential for collagen production, which keeps skin firm and resilient. Consuming one cup of strawberries can provide more than 100% of the daily recommended intake.

Fiber: Promotes digestive health by aiding in regular bowel movements and feeding beneficial gut bacteria. One cup of raspberries provides 8 grams of fiber, which is 32% of the daily recommended intake.

Try this Berry Parfait recipe:

Layer Greek yogurt with mixed berries and a sprinkle of granola for a nutritious and delicious breakfast or snack

Health Benefits:

Lycopene: This powerful antioxidant is most abundant in cooked tomatoes. Lycopene has been linked to reduced risks of prostate cancer, cardiovascular disease, and sun damage to the skin. Consuming at least 10 mg of lycopene per day, equivalent to about 1.5 cups of cooked tomatoes, can significantly lower the risk of prostate cancer.

Vitamin C: Enhances immune function and skin health by promoting collagen synthesis. One medium tomato provides 19% of the daily recommended intake.

Potassium: Helps regulate blood pressure by balancing out the negative effects of sodium. One medium tomato provides 8% of the daily recommended intake.

Try this Caprese Salad recipe:

Slice fresh tomatoes and mozzarella, and top with basil leaves, olive oil, and balsamic vinegar for a refreshing summer salad.


Health Benefits:

Hydration: With 92% water content, watermelon helps keep the body hydrated, which is crucial for overall health, particularly in the summer. Eating two cups of watermelon can provide significant hydration.

Lycopene: Just like tomatoes, watermelon contains lycopene, which helps protect against heart disease and certain cancers. One cup of watermelon provides a substantial amount of this antioxidant.

Vitamin A: Important for eye health and immune function. One cup of watermelon provides 9% of the daily recommended intake.

Try this Watermelon Feta Salad recipe:

Combine cubed watermelon, feta cheese, mint leaves, and a drizzle of balsamic glaze for a hydrating and flavorful salad.

Health Benefits:

Anthocyanins: These antioxidants reduce inflammation and oxidative stress. Studies have shown that consuming 1.5 cups of cherries per day can significantly reduce inflammation markers.

Melatonin: Promotes better sleep and helps regulate the sleep-wake cycle. Consuming cherries or cherry juice can improve sleep quality.

Potassium: Helps maintain healthy blood pressure levels. One cup of cherries provides 9% of the daily recommended intake.

Try this Cherry Smoothie recipe:

Blend pitted cherries, Greek yogurt, a banana, and a splash of almond milk for a tasty and nutritious smoothie.

Health Benefits:

Beta-Carotene: Converts to vitamin A in the body, which is essential for eye health and immune function. Consuming one peach provides about 10% of the daily recommended intake.

Vitamin C: Supports skin health by promoting collagen production. One peach provides about 11% of the daily recommended intake.

Potassium: Aids in fluid balance and muscle contractions. One peach provides 8% of the daily recommended intake.

Try this recipe for Grilled Peaches:

Grill halved peaches and top with a dollop of Greek yogurt and a sprinkle of honey for a healthy dessert.

Health Benefits:

Sorbitol and Fiber: Natural laxatives that help improve bowel regularity and overall digestive health. Consuming 2-3 plums per day can help alleviate constipation.

Vitamin K: Essential for bone health and blood clotting. One plum provides 7% of the daily recommended intake.

Antioxidants: Protect cells from damage and reduce the risk of chronic diseases. Plums are rich in phenolic compounds that have been shown to have strong antioxidant effects.

Try this recipe for Plum Salad:

Slice plums and mix with arugula, goat cheese, and a light vinaigrette for a refreshing summer salad.

Health Benefits:

Bromelain: An enzyme that aids digestion, reduces inflammation, and can help alleviate sinusitis symptoms. Consuming 1 cup of pineapple provides enough bromelain to support digestive health.

Vitamin C: Boosts immune function and protects against oxidative stress. One cup of pineapple provides more than 100% of the daily recommended intake.

Manganese: Supports bone health and metabolic function. One cup of pineapple provides 76% of the daily recommended intake.

Try this recipe for Pineapple Salsa:

Mix diced pineapple, red onion, cilantro, and lime juice for a sweet and tangy salsa perfect for grilled fish or chicken.

Health Benefits:

Beta-carotene: Converts to vitamin A in the body, supporting vision, skin health, and immune function. Consuming 2-3 apricots provides about 25% of the daily recommended intake.

Vitamin C: Protects skin cells from damage and promotes collagen production. One apricot provides about 4% of the daily recommended intake.

Fiber: Aids digestion and helps maintain a healthy weight. Apricots provide soluble fiber, which helps lower cholesterol levels.

Try this recipe for Apricot Glazed Chicken:

Bake chicken breasts with a glaze made from apricot preserves, soy sauce, and garlic for a delicious and healthy main dish.

Health Benefits:

Beta-Carotene: Converts to vitamin A, supporting vision and immune function. One cup of mango provides 10% of the daily recommended intake.

Vitamin C: Boosts immune function and skin health. One cup of mango provides 67% of the daily recommended intake.

Folate: Essential for DNA synthesis and repair, especially important during pregnancy. One cup of mango provides 18% of the daily recommended intake.

Try this recipe for Mango Salsa:

Mix diced mango, red bell pepper, red onion, cilantro, and lime juice for a colorful and nutritious topping for grilled chicken or fish.

Health Benefits:

Resveratrol: A polyphenol that has been shown to reduce the risk of heart disease by improving blood vessel function and reducing inflammation. Consuming 1-2 cups of grapes can provide heart-protective benefits.

Vitamin K: Essential for bone health and blood clotting. One cup of grapes provides 28% of the daily recommended intake.

Antioxidants: Protect cells from oxidative damage, reducing the risk of chronic diseases. Grapes are rich in various antioxidants, including flavonoids.

Try this recipe for Grape and Walnut Salad:

Mix halved grapes with walnuts, mixed greens, and a light balsamic vinaigrette for a heart-healthy salad.

Top 10 Nutritious Summer Vegetables

Health Benefits:

Iron: Crucial for transporting oxygen in the blood. Consuming 1 cup of cooked spinach provides about 36% of the daily recommended intake for women and 81% for men.

Calcium: Essential for bone health. One cup of raw spinach provides 3% of the daily recommended intake.

Vitamin K: Supports bone health and helps with blood clotting. One cup of raw spinach provides 181% of the daily recommended intake.

Try this recipe for Spinach and Strawberry Salad:

Toss fresh spinach with sliced strawberries, walnuts, and a balsamic vinaigrette for a nutrient-packed salad.

Health Benefits:

Vitamin C: Essential for immune function and skin health. One cup of sliced bell peppers provides more than 200% of the daily recommended intake.

Vitamin A: Supports vision and immune function. One cup of sliced bell peppers provides 93% of the daily recommended intake.

Antioxidants: Bell peppers are rich in various antioxidants, including capsanthin, quercetin, and luteolin, which protect against oxidative stress and inflammation.

Try this recipe for Stuffed Bell Peppers:

Fill bell peppers with a mixture of quinoa, black beans, corn, and spices, then bake for a nutritious and colorful main dish.

Health Benefits:

Lower calorie: Zucchini is low in calories but high in essential nutrients, making it ideal for weight management. One cup of sliced zucchini contains only 19 calories.

Vitamin C: Supports immune function and skin health. One cup of sliced zucchini provides 25% of the daily recommended intake.

Fiber: Promotes digestive health and regularity. One cup of sliced zucchini provides 1.2 grams of fiber.

Try this recipe for Zucchini Noodles:

Spiralize zucchini into noodles and sauté with olive oil, garlic, and cherry tomatoes for a light and healthy pasta alternative.

Health Benefits:

Hydration: Cucumbers are 95% water, making them an excellent choice for staying hydrated. One cup of sliced cucumbers provides significant hydration.

Silica: Supports skin health by promoting collagen production. Cucumbers are a natural source of silica.

Weight Management: Low in calories but high in water content, cucumbers help you feel full while consuming fewer calories.

Try this recipe for Cucumber Salad:

Mix sliced cucumbers with red onion, dill, and a light vinaigrette for a refreshing summer side dish.

Health Benefits:

Nasunin: An antioxidant found in eggplant skin that protects cell membranes from damage. Consuming one cup of cooked eggplant provides a good amount of nasunin.

Fiber: Supports digestive health and regularity. One cup of cooked eggplant provides 10% of the daily recommended intake.

Potassium: Helps maintain healthy blood pressure levels. One cup of cooked eggplant provides 5% of the daily recommended intake.

Try this recipe for Eggplant Parmesan:

Layer slices of eggplant with marinara sauce and mozzarella cheese, and bake for a delicious and nutritious main dish.

Health Benefits:

Energy: Corn is a good source of complex carbohydrates, providing sustained energy. One ear of corn provides about 20 grams of carbohydrates.

Lutein and Zeaxanthin: Antioxidants that support eye health by protecting against cataracts and age-related macular degeneration. Corn is rich in these antioxidants.

Fiber: Aids digestion and helps maintain a healthy weight. One ear of corn provides 8% of the daily recommended intake.

Try this recipe for Grilled Corn:

Grill corn on the cob and top with a squeeze of lime, a sprinkle of chili powder, and a dash of cotija cheese for a tasty summer treat.

Health Benefits:

Vitamin K: Essential for bone health and blood clotting. One cup of raw green beans provides 18% of the daily recommended intake.

Vitamin A: Supports vision and immune function. One cup of raw green beans provides 14% of the daily recommended intake.

Fiber: Promotes digestive health and regularity. One cup of raw green beans provides 11% of the daily recommended intake.

Try this recipe for Green Bean Almondine:

Sauté green beans with sliced almonds and a squeeze of lemon juice for a nutritious and flavorful side dish.

Health Benefits:

Lower calorie: Summer squash is low in calories but high in essential nutrients, making it ideal for weight management. One cup of cooked summer squash contains only 36 calories.

Vitamin C: Supports immune function and skin health. One cup of cooked summer squash provides 25% of the daily recommended intake.

Fiber: Aids digestion and helps maintain a healthy weight. One cup of cooked summer squash provides 8% of the daily recommended intake.

Try this recipe for Stuffed Summer Squash:

Hollow out summer squash and fill with a mixture of quinoa, vegetables, and herbs, then bake for a nutritious and filling main dish.

Health Benefits:

Nitrates: Help lower blood pressure by relaxing blood vessels and improving blood flow. Consuming 1-2 cups of beet juice daily can significantly lower blood pressure.

Betalains: Antioxidants that reduce inflammation and protect cells from damage. Beets are rich in these antioxidants.

Folate: Essential for DNA synthesis and repair. One cup of cooked beets provides 37% of the daily recommended intake.

Try this recipe for Roasted Beet Salad:

Roast beets and toss with arugula, goat cheese, and a balsamic vinaigrette for a nutritious and flavorful salad.

Health Benefits:

Vitamin K: Essential for bone health and blood clotting. One cup of raw kale provides 684% of the daily recommended intake.

Vitamin A: Supports vision and immune function. One cup of raw kale provides 206% of the daily recommended intake.

Vitamin C: Boosts immune function and skin health. One cup of raw kale provides 89% of the daily recommended intake.

Try this recipe for a Simple Kale Salad:

This salad is made with massaged fresh kale, freshly-squeezed lemon juice, Parmesan, a drizzle of olive oil, and a sprinkling of your favorite nuts.

Summer is a perfect time to consume a colorful array of fruits and vegetables that help reduce the risk of chronic diseases such as heart disease, cancer, and diabetes. By including these nutrient powerhouses in your daily meals, you can ensure that your body receives the vital nutrients it needs to function effectively and protect against illness.

Go ahead and embrace the natural bounty of summer produce!

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Climate Debate Shaped by Tractor Power

There is an important factor is at play in this year’s Farm Bill process – one not often mentioned but nonetheless being closely watched by Farm Bill observers. It’s the growing international debate over the pace and extent of ambitious green policies and programs – and the prominent role played by the farming community in that debate.

Climate Change Concerns Across the Pond

Farm protests first gained attention in the European Union, where farmers concerned about their precarious financial situation prompted marches, tractorcades, street protests and incidents of civil disobedience.

Ports have been blocked, the European Parliament pelted with eggs. Protests erupted in France, Germany, Spain, Poland, the Netherlands, Portugal – and more recently have spread across the globe.

Protestors decried the effects of increasing regulation, costly bureaucracy and especially restrictions on land use and inputs they argued cut into their financial security.  The argument seems to have gained some political traction.

In Europe, the farmer protests and opposition from several member states already had led to a long delay in implementation of an ambitious Nature Restoration Plan. The Plan finally won overall approval after the June elections for the European Parliament.

However, critics in the farm community continue to argue that the plan lacks the clear and consistent funding it needs to be implemented.  They also note that the environmentally focused Green Party suffered the loss of one-third of its seats in those same elections.

“A stunning defeat of the Green Party, which had performed so well in the 2019 elections, also shows European voters’ declining enthusiasm for the Green Deal and other climate policies.”

– Center for Strategic and International Studies, June 25, 2024

Discontent Down Under

Australian Pollster Kristy McSweeney echoed the European farmers’ economic worries by reporting that citizens down under make immediate economic and healthcare concerns their top priorities, well ahead of climate change issues.

McSweeney reports that only two in five citizens believe Australia will meet its emission-reduction targets for 2030 and 2050.

Many of those involved in the protests emphasize that their actions reflect practical concerns more than political ambitions. They continue to value the preservation and protection of the natural resources on which their livelihoods depend.

But they want to see climate policies tempered by economic reality, too. Green advocates remain suspicious, however.

Green Member of European Parliament (MEP) Jutta Paulus recently reported to Energy Intelligence that “it is likely that we will have more parties [in the European Parliament] that deny human-induced climate change and thus will very likely not only not prioritize climate and energy measures, but actively work toward dissolving things that have been reached.

Paulus continues, “the other side of the argument is that EU citizens and member states should have more choice in what green technologies they support so long as the overall 2050 net-zero target is met.”

“Whereas 2019 elections rode a wave of environmental support and awareness, 2024 results demonstrate voters are interested in a far more pragmatic stance on climate change issues.

Industry is reinforcing this trend, lobbying for policy approaches that maintain international competitiveness.”
– Energy Intelligence, June 12, 2024

Back in the USA

European politics and Australian public opinion may seem an unimportant sideshow in the Farm Bill debate. After all, another legislative extension will be largely invisible to consumers. Fundamental policies and programs will remain in place, with the most significant issue likely to center on how to appropriate and allocate the federal funds they require.

The existing policies and programs that farmers rely upon to make basic immediate production decisions will continue under an extension. But the indecision will make longer-term decisions more problematic.

However, the different perspectives offered in the Farm Bill debate so far indicate a parallel to the sentiments behind the widening circle of farmer-led protests – and the election results they helped generate.

The global picture takes on new importance when added to the political waters surrounding the forthcoming November U.S. elections.

U.S. policymakers will watch the political trends in the EU and elsewhere for signs of what may be coming in their political backyard. They can see the power of the farm community to influence voters – and the larger concerns that may be emerging about the balance of ambitious climate-change action and fundamental pocketbook issues for farmers and consumers alike.

What is happening in Europe may be a political object lesson for those who must vote on a Farm Bill with a 10-year price tag of $1.4 trillion.

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Farm Bill Remains on Life Support

As former Yankee catcher Yogi Berra is supposed to have said,

“It’s like déjà vu all over again.”

 

Inside the Farm Bill

What is the Farm Bill anyway? It’s a massive piece of legislation – 942 pages in one version before Congress, compared with about 1,200 pages in the average Bible. To many, it’s not blasphemy to think of the Farm Bill as the Bible for American agriculture.

The 2018 Farm bill contained 12 separate titles, including commodity support programs, crop insurance, conservation, trade, bioenergy, research, forestry, rural development, credit, nutrition and more. It provides the basic “rules of the road” for our entire food system.

The Farm Bill provides everyone, from farmers to consumers, with the guidance they need to make intelligent decisions about how we produce and consume our food and maintain a vibrant farming sector and thriving rural communities.

Historically, Congress has approved 18 separate farm bills since the 1930s, usually one every five years or so.

That’s no small feat legislatively.

But by combining farm support measures with nutrition programs – notably the old “Food Stamp” program, now called the Supplemental Nutrition Assistance Program (“SNAP”) – rural and urban legislators have been able to come together to produce a much too complex and far-reaching piece of legislation.

The process consistently has produced farm policies and programs that have fed the nation.

And much of the rest of the world.

Political Pushback 

Three of the past four Farm Bills have required one-year extensions, including the extension passed last November. Despite ambitious efforts by both House and Senate legislators, a fresh Farm Bill still hasn’t passed Congress. In fact, it’s so far from the final passage that many worry that yet another one-year extension is almost inevitable.

With a crowded legislative agenda on Capitol Hill, a looming presidential election, and continuing political divisions still in play, hope for passage seems to be waning with each passing week. The ostensible reasons for the delay are familiar.

Politicians on both sides of the aisle point to a long list of philosophic and practical differences, most seeming to boil down to matters of how to divide the funds in a bill estimated by the Congressional Budget Office (CBO) to cost an estimated $1.4 trillion over the coming decade.

Some of the key issues under debate include:

Allocating funds provided by the Inflation Reduction Act

President Biden’s Act of 2022 added $19.5 billion to existing conservation programs for “climate-smart mitigation practices” that contribute to carbon sequestration and reduction of greenhouse gases.

  • Some legislators favor moving those funds into the Farm Bill spending and expanding eligibility for producers.
  • GOP senators point out that about half of ‘traditional’ farm conservation activities currently are excluded from the IRA and want to use more of the IRA monies to support those activities.
  • Environmental groups and their political supporters want to make sure any funding shift does not weaken the federal commitment to addressing climate issues or in any way contribute to a shift in overall funding away from these environmental goals.

Increases in reference prices

Basically, a means of raising support payments to food producers in the face of inflation-driven costs increases and historically weak commodity prices.

  • Critics of the increases worry that the money for such added Farm Bill expenses would come from savings achieved by reductions in SNAP costs.
  • SNAP supporters question why farmers’ economic needs are more important than feeding hungry people.

Changes in SNAP payments and program eligibility

The CBO estimates that revised calculations and refinements to its eligibility standards would save as much as $30 billion over ten years.

  • Nutritional program costs represent nearly 82 percent of all Farm Bill spending – a share that has been steadily increasing over recent years.
  • Critics wonder what the SNAP program has to do with producing food. They think this should be a separate bill instead of hidden in payment to producers.
  • Budget hawks seek ways of controlling the costs – or at least temper the rate of growth in nutrition spending.

The central issue is how to spend the available money. In highly simplified terms:

One camp argues for using the available pot of money on a wider range of traditional farm and rural community support policies and programs; and

the other wants to preserve the Biden focus on policies and programs aimed at facilitating the movement of the farm and food community to more “green” practices – and equally important, protection of the people served by the SNAP program.

The Path to Passage

Part of the delay is procedural. Passing a Farm Bill is a complicated series of actions: developing and approving a bill by committees, passage by the House and Senate, reconciling differences through a House-Senate conference, and submission to the President for signature. It may not sound all that difficult, but it is.

Note that the House and Senate Agriculture Committees have spent almost an entire year listening to and engaging farmers, farm and commodity groups, consumers, health and nutrition experts, academics, local authorities and many others in discussions about farm policies and programs. Legislation of nearly 1,000 pages reflecting all these interests takes time to develop.

Maybe more importantly, the calendar is not the Farm Bill’s friend. The legislative time available for action is limited, and competition for floor time is intense. The House of Representatives averages about 151 days in session each year, and the Senate 168 days. Election years—especially presidential election years—usually provide members with extended time to campaign. This year is no different.

In the final six months of 2024, the U.S. Senate is tentatively scheduled to be in session for 53 days. In the House, it’s 42 days. “Tentative” schedules are just that, and they may be subject to change. Lame-duck sessions also are possible. But whatever decisions might be made for keeping Congress at work, the calendar – and history – don’t suggest a rosy outlook for Farm Bill resolution in 2024.

Opposing Points of View

Beyond the realities of the calendar, simple politics is part of the delay in resolving the fundamental issues.

First, the farm bill process has succeeded for almost a century because of the willingness of all parties involved to come to agreement, if not total consensus. Compromise on any issue has proved elusive to this Congress, obviously. But old Farm Bill hands also point out that this time around, as much as 70 percent of Congress has never been through a Farm Bill process.

One in four U.S. senators has been in office for six or fewer years.  In the House, it’s 45 percent – almost half. There’s less experience with – or appreciation for – the importance of finding agreement on something as essential as the food security of the populace. Some members simply don’t have the background to see the Farm Bill as anything but yet another football to be kicked around the political playing field.

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Xylitol & Heart Attacks: Should You Worry?

A recent study led by Cleveland Clinic analyzed over 4,000 individuals across multiple clinical sites. Data was collected over several years. The study ultimately found there was an association between blood levels of xylitol and an increased risk of heart attack and stroke.

However, the study did not address food intake by participant, so it cannot be determined if the xylitol levels were based on dietary exposure or endogenously-produced xylitol. Ultimately, the study was not comprehensive at evaluating the long-term effects of xylitol when consumed in moderate amounts.

Since the publishing of the study, many consumers have mistakenly lumped all sugar-free sweeteners together, deducing that all sweeteners should avoided for fear of  heart attack or stroke.

This is a concern as consumers are searching for a sweetener that meets their needs. According to Mintel, “There is an opportunity to help consumers feel informed and in control when making their sugar and sweetener choices.”  Hearing about the downside of an unproven study does not help.

So let’s focus on what we do know about xylitol…

What is xylitol?

Xylitol is a sugar alcohol used as a sweetener in various food and dental care products. It is popular because it has fewer calories than sugar and is known for not causing tooth decay. It is also found in fruit, vegetables, and berries.

Xylitol differs from other sugar alcohols in several key ways, making it unique and beneficial for specific uses. Unlike many sugar alcohols, xylitol has a sweetness comparable to sugar but with significantly fewer calories, making it a popular sugar substitute. It is particularly noted for its dental health benefits; xylitol helps prevent tooth decay by inhibiting the growth of Streptococcus mutans, the bacteria primarily responsible for cavities.

Additionally, xylitol has a lower glycemic index than other sugar alcohols, which means it has a minimal impact on blood sugar levels, making it a suitable sweetener for diabetics and those managing blood glucose levels.

While other sugar alcohols can cause digestive discomfort in large quantities, xylitol is generally better tolerated, though it can still cause issues for some individuals if consumed in excess. Overall, xylitol’s unique properties make it a versatile and advantageous sugar alcohol for both health and culinary purposes.

Products commonly containing xylitol:

  • Gum: brands like Orbit, Trident, and Eclipse
  • Sugar-free candy and mints: Brands like Werthers, Ice Breakers, and Spry
  • Sugar-free or low-sugar baked goods
  • Dental products, like toothpaste and mouthwash
  • Over-the-counter medications and chewable vitamins
  • Low-calorie foods and beverages, like gelatin desserts, condiments, and cereals

Cardiovascular implications

The researchers found a correlation between higher levels of xylitol in the bloodstream and an elevated incidence of these serious cardiovascular health issues outlined below. The study authors hypothesized that xylitol might influence cardiovascular health through mechanisms that are not yet fully understood, warranting further investigation.

Blood clotting

One possible explanation, according to the results, is that xylitol could affect platelet function, which plays a crucial role in blood clotting. Altered platelet activity might increase the likelihood of clot formation, leading to heart attacks or strokes.

Metabolic pathways

Xylitol is also metabolized differently from regular sugar, and this unique metabolic pathway might impact lipid levels, inflammation, and other factors involved in cardiovascular health.

Impact on blood vessels

There is also speculation based the study that xylitol could influence the health of blood vessels, potentially contributing to atherosclerosis (the buildup of fats, cholesterol, and other substances in and on the artery walls). Again, more research is needed here as to the exact levels that can cause these impacts, and over what span of time.

 

Xylitol’s other health effects

Dental benefits

 

Cavity prevention: Xylitol is well-documented for its role in preventing tooth decay. It inhibits the growth of Streptococcus mutans, the bacteria primarily responsible for cavities, by reducing their ability to stick to teeth and produce acid.

Saliva production: Xylitol stimulates saliva production, which helps in neutralizing acids and repairing tooth enamel.

 

Glycemic control

 

Lower glycemic index: Xylitol has a low glycemic index, making it a popular sugar substitute for people with diabetes. It does not cause significant spikes in blood glucose or insulin levels, which is beneficial for blood sugar management.

Weight management: Due to its lower calorie content compared to regular sugar, xylitol can be useful in weight management and reducing overall calorie intake.

 

Digestive issues

 

Laxative effect: At high doses, xylitol can cause digestive discomfort, including bloating, gas, and diarrhea. This is because it is partially absorbed in the small intestine, and the unabsorbed portion is fermented by bacteria in the large intestine, producing gas. Eating more than 30-40 grams of Xylitol is harmful.

Tolerance levels: Individual tolerance to xylitol varies, and some people may experience gastrointestinal issues even at lower doses.

Allergic reactions: While rare, some individuals may have allergic reactions to xylitol, manifesting as rashes, itching, or gastrointestinal distress.

 

Debunking misconceptions

A common misconception is that all sugar-free options are inherently bad for health. This is not true. Sugar-free products are often great low-calorie options for those looking to lose or maintain weight; they also can serve as insulin stabilizers.

However, be aware of how much of these substitutes you consume and their potential long-term health effects over time. There is currently no limitation nor recommendation on the amount of xylitol that is considered safe for consumption.

Balancing benefits and risks

While it offers significant advantages for dental health and blood sugar control, the recently published study needs to be investigated more thoroughly to determine if there is a real risk. So, what can we do?

Moderation is key

While the study does not specifically support moderation, and does not detail how much we should eat, we do know that any sugar can have adverse effects if eaten in too great a quantity causing inflammation, digestive issues, obesity, metabolic disorders, and so on. Remember for regular sugar, the recommended maximum daily intake should not exceed 9 teaspoons for men and 6 teaspoons for women.

Stay informed

Keep up-to-date with new research on sugar substitutes and their health effects. As more studies are conducted, guidelines on safe consumption levels may evolve.

Have a colorful and varied diet

Eating fruits, vegetables, and protein instead of excess sugar is crucial for maintaining a healthy and balanced diet. Fruits and vegetables are rich in essential vitamins, minerals, antioxidants, and dietary fiber, all of which are vital for overall health.

These nutrients help to boost the immune system, reduce the risk of chronic diseases such as heart disease and cancer, and improve digestive health. Additionally, fruits and vegetables are a great low in calorie option and high in water content, which can aid in weight management and promote a feeling of fullness.

Protein, on the other hand, provides the essential amino acids necessary for building and repairing tissues, supporting immune function, and maintaining muscle mass.

Consuming adequate protein is important for metabolic health, as it helps regulate appetite and stabilize blood sugar levels. Unlike sugary foods, which can lead to spikes in blood sugar and contribute to weight gain and metabolic disorders, protein-rich foods promote satiety and sustained energy levels.

Use common sense

But don’t fret. You certainly are not going to have adverse effects from chewing gum or brushing your teeth given how little xylitol is in these products. Now, eating 5 sugar-free processed muffins daily for an extended period of time might not be the best idea…but that’s for several reasons. Focus on nutrient dense whole fruits, vegetables and proteins!

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Digging Deeper: Pasteurization

milk being poured into a glass

In the past, some of us drank fresh, raw milk every day. But these days, several factors make raw milk an untenable option, including dairy industry consolidation, food safety concerns, and longer transportation times.

Since milk needs to be packaged and delivered to a grocery store or corner market, it may take several days before it hits your glass. For milk to safely survive the journey from cow to carton, it gets pasteurized, a process that keeps milk safe and lasting longer in your refrigerator.

Pasteurization is the process of heating a substance to kill pathogens, such as listeria, E. coli, salmonella, and the highly-pathogenic avian flu.

Dairy producers pasteurize milk to make it safe for consumers, as well as maintaining its safety during transport and extended storage times. If you drink raw milk straight from a cow, without treating it, you put yourself at great risk.

Some believe this process makes milk harder to digest and is an unnecessary procedure that denies our bodies of nutrients destroyed in the processing. Let’s take a look at this first.

Does Pasteurization Make Milk Harder to Digest?

Many proponents of raw milk products believe that pasteurized milk causes gut inflammation from not properly breaking down these denatured protein compounds.

Scientifically, the heat treatment disrupts the hydrogen bonds in a protein molecule and causes the bonds to be “disrupted.” For reference, when you cook an egg, the proteins also denature.

So, while heating raw milk can cause denaturation of protein, this has only proven to potentially affect immunocompromised patients.

Additionally, how your body digests denatured protein depends entirely on the amount of heat exposure the proteins have had. Typical pasteurization methods generate very few denatured proteins.

Let’s take a closer look at the most common ways to pasteurize milk and milk products.

Pasteurization Methods

Ultra-pasteurization

Also known as flash pasteurization, this method heats up the milk to 280 degrees for 4-5 seconds. Because the temperature of the milk exceeds 150 degrees, it is possible for the proteins to “denature,” or change from their original structure. Essentially, the heat can cause the protein compounds to break down. It is also argued that this process kills off some of the good bacteria present in raw milk.

High-temperature pasteurization

This is the most commonly used pasteurization technique. This process heats up milk to 161 degrees for 15 seconds.

Like flash pasteurization, some of the micro-life present in raw milk will be killed off through HT pasteurization. Additionally, the proteins in HT-treated milk may experience some denaturation. Heat treatment aside, milk remains a nutrient dense food.

Low-temperature pasteurization

LT heats raw milk to 145 degrees for 30 minutes before chilling it rapidly. Like HT and ultra pasteurization, this process can also kill off some of the probiotics present in raw milk. But, it is argued that LT pasteurization helps maintain milk’s protein quality.

While this process does not “denature” proteins, it can cause protein aggregation, whereby the compounds accumulate and clump together, making the proteins harder to digest. These proteins are harder to digest than its denatured counterpart, making consumption especially challenging for immune compromised or extremely allergic individuals.

Raw or unpasteurized

These products have not been heat-treated and are at much greater risk of carrying harmful pathogens. They also have a significantly shorter shelf life, which contributes to food waste if not consumed within a few days of its production.

Even more options

While heat-treating raw milk will destroy some of its beneficial properties, it’s a high price to pay if it’s contaminated with dangerous pathogens. If you still want to enjoy raw milk for its nutrients, consider purchasing products from dairy companies that add active cultures and probiotics that were affected during heat processing.

One such company taking proactive steps to protect your digestive system is Fairlife. Fairlife milk is flash pasteurized and then ultra-filtered to concentrate the protein content, sterilize the milk, and remove lactose – or milk sugars –  from the final product.

This way, those who suffer from lactose intolerance and/or have a hard time digesting denatured milk proteins can enjoy this dairy product with minimal to no effects.

What about cheeses?

Cheese is another important food when it comes to pasteurization. The U.S. Food and Drug Administration mandates that any cheese produced from raw milk must be held or aged for 60 days and kept consistently at 35-degrees Fahrenheit before it can be sold commercially. This helps ensure that foodborne pathogens are no longer present in the food, as they cannot survive in an environment after 60 days.

Additionally, treating the cheese with salt and curing the rind can also protect from potentially dangerous bacteria, viruses and molds. Like milk, pasteurized cheese can be treated at either a high temperature (174 degrees for roughly 20 seconds) or low temperature (149 degrees for 30-40 seconds).

When you think of pasteurization, you undoubtedly think of milk! However, many other foods that are heat treated, as well. Almonds, sauerkraut, and some kinds of vinegar are pasteurized to sanitize the food and kill harmful bacteria. The pasteurization process keeps consumers safe, so before you dismiss a pasteurized product, also consider what it may be protecting you from.

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Are artificial sweeteners bad for us?

examples of alternative sweeteners

You have many choices to satisfy your sweet tooth besides sugar. In fact, almost half of us use sugar alternatives, with 43% turning to sugar substitutes to curb their sugar consumption.

Among sugar substitutes, artificial sweeteners such as Splenda, Equal, and Sweet’N Low are 2023’s most popular choices, with natural alternatives, like Stevia in the Raw and other stevia products, gaining in market share.

Despite our persistent beliefs about how unhealthy these sweeteners are for us, all artificial and natural sweeteners on the market in the U.S. and Europe are Generally Regarded as Safe (GRAS) by the FDA and tested thoroughly by the European Food Safety Authority and the WHO.

Because of the meticulous analysis conducted by such governmental organizations as the FDA, WHO and the European Union, we as consumers can feel confident that these sweeteners have undergone substantial scrutiny before consumption of these products is permitted.

Don’t sweeteners make us sick?

Artificial sweeteners, Splenda, Equal and Sweet’N Low, have a very storied past with the public, with about 40% of us believing sweeteners are generally unhealthy and also that some sweeteners are worse than others. These beliefs are a contributing factor to the recent decline in sales of artificial sweeteners and its associated products, like diet sodas.

Saccharin, the first artificial sweetener on the market, came under scrutiny in the 1970s because of a well-known lab test among rats that resulted in an increased incidence of bladder cancer. However, the results were later dismissed as it was found that saccharin has an entirely different effect on human bladders.

Aspartame continues to have its share of the spotlight with similar cancer concerns, mostly of the brain, but in 2006 the National Cancer Institute conducted a 5-year study of data from almost 500,000 individuals and found that higher levels of aspartame were not associated with elevated risk for brain cancer.

“Although there has been a lot of negative press about artificial sweeteners, there is no evidence that artificial sweeteners cause cancer in humans.”

– Christine Zoumas, MS, RD, Program Director at University of California, San Diego, Moores Cancer Center

The agony and the irony

Surprisingly, some of these artificial, no-calorie sweeteners we use to lose or manage our weight are making us bigger, depending on the amount and duration we use them.

There is a tremendous amount of controversy on how these artificial sweeteners contribute to obesity. It is debated within the scientific community whether regular, long term consumption of artificial sweeteners leads to long-term health benefits or weight loss.

In fact, quite the opposite can be true: a 2017 meta-analysis reported in the Canadian Medical Association Journal found that the consumption of sugar substitutes was associated with increases in weight and waist circumference, and a higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes and cardiovascular events.

“Based on all of the research done so far, there is no clear evidence for a benefit, but there is evidence of potential harm from the long term consumption of artificial sweeteners.”

 

-Dr. Meghan Azad, PhD, University of Manitoba

So if sweeteners have zero calories, how in the world is this happening? There may be three reasons for the expanding waistlines and associated illnesses…

Sweetness begets more sweetness

Dr. David Ludwig, an obesity and weight-loss specialist at Harvard-affiliated Boston Children’s Hospital, hypothesizes that those who use artificial sweeteners may end up replacing the lost calories with less nutritious and calorie-dense options, like cake or pizza, thinking that they can “spend” their otherwise consumed 300 calories if they drank two regular sodas.

Another consideration is that hyper-sweetened substances may alter the way we taste our food. Since sucralose is 600 times sweeter than sugar, our brains become more accustomed to this level of sweetness and eventually we find more natural but lesser sweet things, like fruits, less desirable. And vegetables? Forget it!

Lastly, these artificial sweeteners allow the consumer to disassociate sweet with caloric, which can be dangerous as eating sugar and sugar-like substances signal our brain to consume more sugar, thus initiating a vicious cycle. You can blame that on our primate ancestors, as sugar was a scarce commodity way back when!

Other controversies

While the research has not been peer-reviewed or widely accepted by the scientific community, there are several separate research trials of Splenda, Equal, and Sweet’N Low that have shown causal relationships between artificial sweeteners and negative gut microbiome health, stroke and Alzheimer’s disease.

One study conducted by a team of Israeli scientists in 2014 found that artificial sweeteners, such as sucralose, aspartame and saccharin, significantly altered the intestinal bacteria of mice that, in turn, negatively affected their metabolisms, leading to obesity, diabetes, and other related diseases. (If you are unfamiliar with the gut microbiome, also known as our “second brain”, be sure to read our post on gut microbiota.)

Regarding the link of artificial sweeteners to Alzheimer’s disease and stroke, the American Heart Association reported that daily consumption of diet sodas may substantially increase the risk of these diseases. However, it is important to keep in mind that this finding may be a correlation and not causation— meaning that those who drink diet sodas regularly may be in poorer health than those who don’t drink them due to overall poor diet and lack of exercise.

Do diet drinks count?

Some of us may not think we regularly use artificial sweeteners, but don’t discount all those diet drinks and zero-calorie flavored waters!

According to a 2016 study published in the Journal of the Academy of Nutrition and Dietetics, nearly half of adults and a quarter of children in the U.S. consume artificial sweeteners—and the majority do so on a daily basis, with diet drinks making up the bulk of the intake.

Both the American Heart Association and the American Diabetic Association jointly agree that people should use artificial sweeteners cautiously.

Other options are also being added to the grocery store shelves, such as xylitol and stevia-sweetened sodas and drinks.

Because of its taste and its natural origin, stevia sweetened sodas, drinks, and food items are gaining in popularity.

From just 2014 to 2017, the market value of stevia has grown 71% to $578 million from $338 million.

Here’s a list of the most popular diet drinks in the market today and their associated sweeteners:

Splenda (sucralose)

Splenda is an artificial sweetener that is made of sucralose, a synthetically derived compound from sucrose – or table sugar. Sucralose is extremely sweet – it’s about 600 times sweeter than table sugar and three times sweeter than Equal.

Sucralose in your body: Because your body has no use for it, approximately 85% of sucralose does not get digested or absorbed, thus leaving your body unchanged. Most of what remains gets absorbed in the gastrointestinal tract and then leaves the system as urine, but about 5% of the remaining sucralose will metabolize in the body.

Limitation on consumption: As per FDA guidelines, acceptable daily intake of sucralose is 5 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume upwards of 340mg of sucralose per day, which equates to 28 Splenda packets or 9 cans of diet soda. That should leave PLENTY of room for even the sweetest of sweet-tooths! 

Equal (aspartame)

Equal, or aspartame, is made from aspartic acid and phenylalanine, two amino acids that when combined in a specific structure, yield a very sweet substance that’s 200 times sweeter than table sugar.

Aspartame in your body: Unlike sucralose and saccharine, aspartame is fully absorbed in the body given its composition of amino acids, which your intestinal tract breaks down into digestive enzymes the same way it would after consuming common protein sources, such as meats, fish, eggs and dairy. Aspartame does not enter your blood stream. 

Limitation on consumption: The acceptable daily intake of aspartame as determined by the FDA is 50 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume upwards of 3,400mg of aspartame per day. This equates to 18 cans of diet soda or almost 100 blue packets…per day! Keep in mind that your body creates trace amounts of methanol when breaking down aspartame. Though small amounts are not considered toxic and are actually naturally-occurring, larger amounts can lead to headaches, weakness, dizziness and nausea.

Aspartame and health conditions: A very important note about aspartame is that it is not to be consumed by those who suffer from phenylketonuria, a condition in which a person cannot metabolize phenylalanine into tyrosine. Thankfully, in the U.S. and most countries, detection of this condition occurs in the newborn screening panel.

Sweet’N Low (saccharin)

Sweet’n Low is an artificial sweetener made of saccharin, or benzoic sulfimide, which is a synthesized compound of methyl anthranilate, sodium nitrite, hydrochloric acid, sulfur dioxide, chlorine, and ammonia. This yields a very sugary substance that’s 300-400 times sweeter than sucrose. 

Saccharin in your body: Similar to sucralose, saccharin is also not largely stored in the body.

Limitation on consumption: As per FDA guidelines, the acceptable daily intake of saccharin as determined by the FDA is 15 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume upwards of 1,000mg of saccharin per day, which equates to 28 pink packets or 16 cans of Tab (if you’re able to locate the cult fave!)

Stevia

Stevia is an all-natural sweetener that comes from a shrub called stevia rebaudiana and is primarily grown in South America and Asia. Today, 80% of all stevia comes from China, where they practice strict farming guidelines. These compounds are so sweet that it is actually 200-300 times sweeter than sugar.

Stevia in your body: Stevia has been studied and confirmed that it does not change your glycemic index or glycemic load. Research shows that it is metabolized by the liver, then passes through the body and does not accumulate anywhere.

Limitation on consumption: As per FDA guidelines, the acceptable daily intake of stevia is 4 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume up to 40 packets of stevia per day – every day.

A more “natural” artificial sweetener? There has been some conversation about stevia being considered a natural sweetener. Because there is no real definition of ‘natural’ (read our post investigating the ‘natural’ label here), the word is not meaningful. However, it is not synthetically made like other alternative sweeteners; therefore it is referred to as a ‘natural-origin’ sweetener.

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Can we “hack” our gut health?

Hack Your Health: The Secrets of Your Gut, a documentary featured on Netflix, highlights the microbiome, the community of bacteria living inside our bodies, as a crucial player in gut health.

Each person’s microbiome is unique, much like fingerprints. The microbiome consists of approximately 100 trillion microbes, including bacteria, viruses, and fungi, that reside primarily in the intestines. These microbes help break down food, support the immune system, and communicate via the vagus nerve that connects our gut to our brain.

Hack Your Health follows the journey of four individuals, each with distinct gut health challenges. The variability in characters shows the complex nature of the gut and all that it impacts:

Michelin-starred pastry chef Maya learns that her anorexia and restrictive diet have severely impacted her gut health, necessitating a more balanced dietary approach to improve her well-being.

 

Daniell, the psychology student, discovers that her severe digestive issues and restrictive diet are linked to her gut microbiome, highlighting the need for personalized dietary adjustments.

 

Kimmie, labeled morbidly obese, finds that her lack of gut bacteria diversity affects her ability to feel full and lose weight, leading to tailored dietary recommendations to enhance her microbial diversity.

 

Competitive hot dog-eater Kobayashi realizes that his extreme eating habits have disrupted his hunger signals and gut health, prompting concerns about long-term damage and the need for a healthier lifestyle.

What the Documentary Gets Right and Wrong

The documentary is commendable for its scientific accuracy and approachable presentation of complex topics. It avoids the trap of pseudoscience by not offering overly simplistic solutions to complex problems. Instead, it emphasizes that gut health solutions are highly individualized, depending on one’s unique microbiome composition.

The documentary also accurately portrays the emerging science of the gut-brain axis, illustrating how the gut communicates with the brain and influences various bodily functions.

While the documentary is informative, it sometimes glosses over the intricate details of scientific studies, opting for a more infotainment approach. This style might leave viewers wanting a deeper dive into the science behind the microbiome and its broader implications.

Additionally, the documentary faced criticism for promoting untested claims about autism and gut health, which led to backlash from autism advocacy groups.

Scientific Insights & Treatments

To address their gut issues, Maya, Daniell, Kimmie, and Kobayashi send fecal samples for analysis. The results help tailor diets that could improve their microbiome diversity and overall health. One innovative treatment discussed is the “fecal microbiome transplant,” where healthy bacteria from a donor’s stool are transferred to the recipient’s gut.

This procedure has shown promise in treating conditions like Clostridium difficile infections and is being explored for other applications. But more underscore the new ways of diagnostics, such as as fecal sampling for additional information outside of just bloodwork.

What Does the Science Say About Our Gut?

Gut-Brain Axis

The gut-brain axis refers to the bidirectional communication between the gut and the brain. This connection influences various bodily functions, including mood, stress responses, and even cognitive functions.

For instance, the gut produces neurotransmitters such as serotonin, which is crucial for mood regulation. Dysbiosis, an imbalance in gut bacteria, has been linked to mental health conditions like depression and anxiety.

Immune System

Approximately 70% of the immune system is located in the gut. The gut microbiome plays a pivotal role in training the immune system to differentiate between harmful pathogens and harmless antigens. A healthy microbiome can prevent autoimmune diseases by maintaining a balanced immune response.

Metabolism & Weight Management

Gut bacteria are involved in the metabolism of food and the extraction of nutrients. They influence how we store fat, regulate glucose levels, and feel hunger or satiety. Dysbiosis can lead to metabolic disorders such as obesity and type 2 diabetes. Studies have shown that individuals with a diverse microbiome are more likely to maintain a healthy weight.

Inflammation & Chronic Diseases

A balanced microbiome helps control inflammation by producing anti-inflammatory compounds. Chronic inflammation is a risk factor for several diseases, including heart disease, cancer, and inflammatory bowel diseases (IBD). Dysbiosis is linked to increased intestinal permeability (leaky gut), which allows toxins to enter the bloodstream and trigger inflammation.

Digestive Health

The microbiome aids in digesting complex carbohydrates and fibers that the body cannot break down on its own. This process produces short-chain fatty acids (SCFAs), which nourish the gut lining, reduce inflammation, and support overall digestive health. Conditions like irritable bowel syndrome (IBS) and Crohn’s disease are associated with imbalances in the gut microbiome.

Key Takeaways for Consumers

While this documentary is not pseudoscience, it still lacks a bit of scientific depth. But here are some sound takeaways rooted in science from key points in the documentary:

Gut Diversity is Key

A diverse microbiome is crucial for good health. Each person’s microbiome is unique, and having a variety of bacteria can enhance resilience against diseases. Consuming a wide range of foods, especially plant-based ones, can help foster this diversity.

Plants provide different types of fibers, polyphenols, and other bioactive compounds that serve as substrates for various microbial species in the gut, promoting microbial diversity. A diverse diet boosts the production of short-chain fatty acids, such as butyrate, which play a crucial role in maintaining gut barrier integrity, reducing inflammation, and supporting immune function.

Individualized Solutions

There is no one-size-fits-all answer to gut health. Personalized approaches based on microbiome analysis can provide better health outcomes. For instance, Kimmie’s gut analysis revealed a lack of bacteria that help her feel full, leading to personalized dietary recommendations to increase her microbial diversity.

Similarly, Daniell’s restrictive diet was tailored to her specific gut needs. Understanding the unique composition of your microbiome can help in identifying the specific foods and treatments that are most beneficial for you.

Innovative Treatments

Treatments like fecal microbiome transplants (FMT) show promise but should be approached with caution and professional guidance. FMT involves transferring bacteria from a healthy donor’s stool to the recipient’s gut, aiming to restore a balanced microbiome.

This procedure has been effective in treating recurrent Clostridium difficile infections and is being investigated for other conditions such as irritable bowel syndrome and inflammatory bowel disease. However, it carries risks, including the potential transfer of harmful pathogens, and should only be done under medical supervision.

Fiber is Essential

Eating more plants and fibers is universally recommended for maintaining a healthy gut. Fiber acts as a prebiotic, feeding the beneficial bacteria in the gut and promoting their growth. High-fiber foods such as fruits, vegetables, legumes, and whole grains can help maintain a healthy gut microbiome.

The fiber in these foods is fermented by gut bacteria, producing short-chain fatty acids that support gut health and overall well-being. Increasing fiber intake can also improve digestion, reduce inflammation, and enhance immune function.

Hack Your Health: The Secrets of Your Gut is a compelling watch for anyone interested in the emerging science of gut health. While it may not delve as deeply into hard science as some might prefer, it offers valuable insights and practical advice in an engaging and accessible manner.

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Grocery Shopping Made Simple

This method, developed by Will Coleman, not only simplifies the shopping process but ensures that consumers maintain a balanced diet rich in essential nutrients. This approach aligns well with the Dirt to Dinner philosophy, emphasizing wallet-friendly trends, beneficial for health, and helpful in making informed, healthful, consumer decisions.

According to the International Food Information Council’s 2023 Food & Health Survey, 76% of Americans say price is highly impactful on their food purchasing decision, and nine out of 10 Americans have noticed an increase in the overall cost of food and beverages.

 

Besides cost being a driver of purchases, taste still ranks number one and healthfulness is important for 62% of Americans.

Shopping Method Countdown

The 6-to-1 grocery shopping method is a strategic approach to grocery shopping that encourages shoppers to purchase items across six distinct categories for every one discretionary item: 6 vegetables, 5 fruits, 4 proteins, 3 starches, 2 spreads and 1 treat.

The focus is on filling the cart with essentials that ensure a well-rounded ratio of nutrients, thereby simplifying decision-making.

So let’s start from the top…

Six Vegetables

Choose six vegetables to put in your cart!

The recommended daily intake of vegetables can vary based on factors like age, sex, and level of physical activity, but a general guideline from health authorities such as the U.S. Department of Agriculture (USDA) suggests that adults consume between 2 to 3 cups of vegetables per day. This is part of their broader recommendation for a healthy eating pattern.

For instance, specific guidelines suggest:

  • Women aged 19 to 50 years should aim for at least 2.5 cups of vegetables daily.
  • Men in the same age range should target at least 3 cups daily.
  • Older adults or those less physically active might need slightly less.

These servings should include a variety of vegetables from different subgroups, including dark green, red and orange, legumes (beans and peas), starchy, and other vegetables, to ensure a diverse intake of nutrients.

Here are some of our favorite nutrient-dense options that are tasty in all sorts of recipes:

Download printable here.

Health Benefits

Vegetables are critical for preventing chronic diseases thanks to their high nutrient density. For example, high intakes of leafy greens like spinach are associated with a lower risk of diabetes, cardiovascular diseases, and cognitive decline due to their rich content in antioxidants, vitamins, and minerals.

Cruciferous vegetables like broccoli and cauliflower are linked to a decreased risk of cancer, particularly colorectal cancer, through mechanisms involving the regulation of enzymes and inhibition of tumor growth. Much like the healthy plate suggests, vegetables should be your largest daily food group ratio.

Five Fruits

Choose five of your favorite fruits! Aim to add about 1.5 to 2 cups of vibrant, delicious fruits to your daily diet.

Whether you’re filling your basket with tangy oranges, crisp apples, or exotic mangoes, each fruit offers a unique burst of flavor and essential nutrients. By hitting these fruity targets, you’re not just satisfying your sweet tooth—you’re fueling your body in the most delicious way possible!

Download printable here.

Health Benefits

Fruits are a powerhouse of antioxidants, vitamins, and fiber which help reduce the risk of developing various diseases. Consuming a variety of fruits is associated with a reduced risk of chronic conditions such as heart disease, cancer, and Alzheimer’s disease.

Berries, for example, have high levels of flavonoids, which have been shown to enhance brain health and prevent age-related memory loss. This should make up a similar portion of your plate to protein.

Four Proteins

Adults should aim for a range of protein sources to meet their daily needs, typically about 5 to 6.5 ounces depending on your age, sex, and activity level. From the lean cuts of meat in the butcher section to the versatile beans and lentils in the dry goods, protein is your body’s building block.

Why not grab some salmon for those omega 3s, or perhaps some chicken for a lean, mean dinner option? Don’t forget plant-based stars like tofu and tempeh, which can be fantastic in stir-fries or salads.

Download printable here.

Health Benefits

Protein is essential for muscle repair, immune function, and overall growth and development. Foods rich in omega-3 fatty acids, like salmon, are linked to reduced inflammation and lower risks of heart disease.

Plant-based proteins such as lentils and black beans offer cardiovascular benefits and are associated with lower cholesterol levels and improved gut health.

Three Starches

Depending on your overall dietary needs, aim to incorporate about 5 to 8 ounces of starches into your daily meals. Explore the world of whole grains like quinoa, barley, and whole wheat bread that keep you feeling full and energized. Or indulge in the hearty comfort of potatoes and sweet potatoes, perfect for roasting, mashing, or baking.

And don’t overlook the pasta and rice – versatile staples that can be the foundation of countless delicious dishes. Tip: When you are in the store, avoid all white starches as possible; seek brown options—they are likely more balanced and lower in sugar!

Download printable here.

Health Benefits

Starches are a key source of energy and play a crucial role in maintaining blood sugar levels. Whole grains like quinoa and oats are linked to reduced risk of heart disease, diabetes, and certain types of cancer due to their high fiber content which aids in digestion and promotes satiety.

Two Sauces or Spreads

Download printable here.

Health Benefits: Sauces and spreads can enhance the flavor of meals while contributing to nutrient intake. For example, olive oil in pesto is rich in monounsaturated fats, which are beneficial for heart health and may reduce the risk of heart disease.

One Fun Treat

While generally limited in nutrients, allowing for occasional treats like dark chocolate can aid in sticking to a healthy eating plan by reducing feelings of deprivation. Dark chocolate is known for its cardiovascular benefits due to its high flavonoid content.

Here are a few treat examples and nutrients:

  • Square of dark chocolate: Flavonoids, iron, magnesium
  • Pack of sugar-free gummy bears: Sugars, small amounts of juice (if used)
  • A small serving of corn chips: Sodium, calories

By organizing shopping into six straightforward categories, Coleman’s method helps individuals make healthier food choices, reduce food waste, and save money—all of which are essential for maintaining a balanced diet and lifestyle in today’s fast-paced world. The method not only supports physical health by ensuring a nutritious diet but also promotes mental well-being by simplifying decision-making and reducing the stress associated with meal preparation.

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Does my produce have pesticide residues?

In the realm of healthy eating, fruits and vegetables reign supreme. However, alongside their abundant vitamins, minerals, and other micronutrients, we’re bombarded with a reminder of a less savory and potentially harmful aspect: the presence of pesticide residues on our produce.

A Brief History of Pesticides & the EPA

But first, let’s get one thing straight: pesticides have a very necessary place in our global food system. Without products like insecticides, fungicides and other pesticide types, all crops would be prone to rot, leading to famine, disease, global hunger…just to name a few. If we suddenly nixed all pesticides, our current situation with egregious food waste in this country would seem inconsequential.

However, too much of a seemingly good thing always has unintended consequences. In the 1940s, the advent of powerful broad-spectrum pesticides, like DDT, gave farmers an effective, long-lasting tool to protect their animals and crops from insects. Furthermore, these powerful tools also helped combat malaria, typhus, and other insect-born human diseases.

But then its surge in application came at a cost.

By the ‘60s, word got out that excessive use of DDT posed unacceptable acute and long-term health risks to humans, including seizures, birth defects, and cancer, as well as damaging wildlife and the environment. In response to the outcry, the U.S. government took swift action and created the Environmental Protection Agency (EPA) to protect human health and the environment from toxic chemicals, including now-prohibited pesticides like DDT, aldrin, and hexachlorobenzene (HCB).

Pesticide Reporting

Now, in conjunction with the USDA, various crops are monitored annually for pesticide residues with the annual Pesticide Data Program (PDP).

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This year’s report is based on data from the 2022/23 season and includes multiple samples from over 20 fresh crops, like green beans, potatoes, and blueberries. Popular crops not tested this particular season, like apples, oranges, and avocadoes, will be included in the next rotation of tested crops.

The USDA then reports its findings in a comprehensive summary released on the PDP website. Once released to the public, consumer information agencies like Consumer Reports and the Environmental Working Group reinterpret the USDA’s findings to create these derivative reports, like the notorious “Dirty Dozen” list.

When you use the massive PDP database to start weaving information together across various crops over a multitude of years, you often find a conflicting story. Suddenly, these reports stating that you’re ingesting endocrine-disrupting and cancer-causing nerve agents feel sensational, at best, against the opposing PDP data that show a downward trend year-over-year in highly toxic pesticides.

Non-governmental or non-academic, consumer-centric reports can generate fear and deceive us into believing that ingesting any fresh fruit or vegetable is detrimental to our overall health, or that organic produce is free from all pesticides.

Despite the many claims in these consumer reports, available evidence suggests that the low levels of pesticide residues typically found on produce are unlikely to make most people sick or cause cancer.

Focusing on Facts

With that stated, we can’t ignore some of the pesticide residue data these reports found. Specifically, reports from the PDP and Consumer Reports shared the below facts based on information from the PDP database when the USDA’s initiative began in 1994:

The good news:

  • 99% of the samples tested in this year’s report had residues below the EPA’s legal limits (or “tolerances”)
  • 28% didn’t have any detectible pesticide residues

  • Despite growing fears about the long-term effects of Roundup, or glyphosate, the controversial herbicide was only detected on crops largely intended for animal feed – soybean grain and corn grain
  • The World Health Organization (WHO), and its Joint Meeting on Pesticide Residues (JMPR) committee, have found that pesticide residues in food are unlikely to cause cancer in people through dietary exposure:

“JMPR’s risk assessment found that based on the weight-of-evidence approach, these compounds are unlikely to cause cancer in people via dietary exposure. This means it is possible to establish safe exposure levels – acceptable daily intakes (ADI) – for consumers.”

The bad news:

  • Green beans had numerous residues exceeding current tolerance levels
    • The USDA found 16 unique pesticides on these samples, some of which the EPA canceled use or banned over a decade ago, like methamidophos
  • Of all produce exceeding EPA tolerances, 66% were from imported crops
    • Crop samples from Mexico reported the highest residue levels, including green bean samples with multiple residues exceeding EPA tolerances
    • Largely imported crops include blueberries, grapes, tomatoes and watermelon (rind removed).

An Optimistic Outlook

Though some of these findings sound concerning, we found plenty of information that shows the needle moving in the right direction.

Here are some of the highlights we found in these reports over the last few years, plus some information gathered from conducting our own research in the PDP database and other farming resources:

Lower toxicity

  • D2D analysis shows top residues found across most fresh produce crops are less toxic than previously reported years, as indicated by WHO‘s pesticide toxicity classifications
    • Lesser toxic fungicides include boscalid, azoxystrobin, and fluopyram; insecticides bifenthrin and imidacloprid

Increased localization

  • The USDA’s most considerable residue risks stem from just a few pesticides concentrated in specific foods grown on a small fraction of U.S. farmland
    • CR’s food safety expert, James E. Rogers, emphasizes that this concentrated risk makes it easier to identify problems and develop targeted solutions.

Better technology

  • Farmers and food producers continue to implement improved pest management practices, including advanced technologies
    • Precision ag systems in the field
      • AgZen’s patented pesticide droplet optimizer
      • FruitScout’s crop load manager platform
      • John Deere’s comprehensive machinery and production management tools
    • Scientific applications for crop management

What can we do right now?

It’s more like what you can’t do.

It feels counterintuitive, but don’t eat fewer fruits and vegetables because of pesticide concerns. The health benefits of eating lots of produce far outweigh the potential risks from these residues.

There’s no doubt about it: produce is loaded with vitamins, minerals, and micronutrients necessary for a healthy body and well-functioning brain.

If anything, we all should eat more produce.

And yes, while some pesticides can negatively affect health and the environment, the levels found on most produce are extremely low and not linked to adverse health effects.

If we follow the food-prep tips below, the surface residues will be largely eliminated, allowing us to enjoy our fresh foods without fear.

  • Wash fruits and veggies under running water for 15 to 20 seconds.
    • For those especially concerned about residues, consider one of the following methods:
      • Soak your fresh produce in a bath for a few minutes with 5 parts water and 1 part vinegar, then rinse; or
      • Soak your produce in a solution of one teaspoon of baking soda per two cups of cold water for 10-15 minutes, then rinse
  • Peel and trim produce when possible
  • Eat a variety of produce from different sources to reduce exposure to a single pesticide or environmental contaminant
    • If you can only tolerate certain produce items, consider purchasing the following alternatives:
      • Selecting the organic counterpart, which the PDP reports to have fewer residues despite having the same nutrient density as conventional
      • Frozen produce has already been through rigorous cleaning and processing, further reducing residues than its fresh counterparts
  • Try to stick with produce farmed in the U.S.

The key is moderation and making informed choices, not eliminating nutrient-rich produce from your diet due to pesticide fears.

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Is Whole-Fat Dairy Healthy?

Current consumer attitudes toward milk and dairy products are increasingly influenced by health concerns, environmental considerations, and the rise of plant-based alternatives. Many consumers have moved toward low-fat dairy options or non-dairy substitutes, perceiving them as healthier choices due to longstanding recommendations to limit saturated fat intake.

Findings from the latest dairy study highlight the potential cardiometabolic benefits of full-fat dairy. By presenting evidence that full-fat dairy may not only be harmless but potentially beneficial, these insights could encourage consumers to reconsider their choices in the dairy aisle.

This shift could lead to a renewed interest in whole-milk products and fermented dairy, balancing the dietary landscape with a broader acceptance of various dairy fat contents based on individual health benefits rather than a one-size-fits-all dietary guideline.

The comprehensive review, “Whole-Milk Dairy Foods and Cardiometabolic Health: Dairy Fat and Beyond,” authored by Avinash Pokala and colleagues , challenges longstanding beliefs about the relationship between full-fat dairy consumption and cardiometabolic health.

Historically, full-fat dairy products, which are high in saturated fats, have been thought to contribute to cardiovascular disease and type 2 diabetes. This study scrutinizes this hypothesis by reviewing recent evidence from observational studies and randomized controlled trials.

Scope and Key Findings

The review critically examines extensive research to assess the impact of full-fat dairy products on health. It categorizes the evidence based on the type of dairy product (fermented vs. non-fermented) and explores the role of specific components like milk polar lipids. The study also considers how the dairy food matrix—comprising fats, proteins, and bioactive molecules—interacts to influence health outcomes.

Cardiometabolic Activities of Dairy Fat

Contrary to previous guidelines that recommend limiting full-fat dairy, the study finds that dairy fat intake has a neutral to beneficial effect on cardiometabolic health. It references several large-scale studies and meta-analyses which suggest that full-fat dairy consumption does not increase the risk of cardiovascular disease (CVD) and may, in fact, offer protective benefits against metabolic syndrome (MetS) and diabetes.

Positive Effects of Fermented Dairy Products

Fermented products like yogurt and cheese consistently show beneficial effects in improving lipid profiles and potentially lowering CVD risk. For example, a meta-analysis cited in the review demonstrates that yogurt consumption is associated with a reduced risk of type 2 diabetes, attributing these effects to the fermentation process which may enhance the bioavailability of bioactive peptides and other nutrients.

Role of Milk Polar Lipids

Milk polar lipids, concentrated in the milk fat globule membrane, are shown to improve blood lipid profiles and contribute to cardiovascular health. The study discusses evidence from controlled trials where milk polar lipids were found to regulate lipid absorption, reduce inflammation, and improve gut health, thereby offering a mechanistic explanation for the cardioprotective effects of full-fat dairy.

Reevaluation of Dietary Recommendations 

The review strongly advocates for updated dietary guidelines that reflect the complexity of dairy foods and their varied impacts on health. It suggests that the current recommendations may oversimplify the effects of fats found in dairy products and do not account for the protective components like polar lipids and probiotics found in fermented dairy.

Several previous studies align with these findings, supporting the beneficial effects of full-fat dairy on cardiometabolic health. For instance, the Prospective Urban Rural Epidemiology study found that higher dairy fat intake was associated with lower risk of diabetes and high blood pressure.

Additionally, a systematic review and meta-analysis published in the European Journal of Nutrition concluded that dairy consumption, irrespective of fat content, was linked to reduced risks of metabolic syndrome, hypertension, diabetes, and obesity. These studies collectively challenge the traditional views on dairy fat and support a more differentiated understanding of its impact on health.

Implications at the Grocery Store

The review encourages consumers not to avoid full-fat dairy categorically. Instead, it suggests evaluating the overall nutritional content and considering personal health needs. For instance, individuals without a high risk of cardiovascular issues might benefit from including full-fat dairy in their diet.

Additionally, consumers should note the specific benefits of fermented dairy products. These products not only aid in digestion due to their probiotic content but also provide enhanced cardiometabolic benefits. This study underscores the importance of personalized dietary choices that consider the nutritional benefits of dairy products in the context of an overall diet and individual health profiles.

Dairy Considerations beyond Diet

Outside of the obvious health take aways for consumers based on the new information in this study, consumers are increasingly making their dietary choices based on both nutrition and environmental considerations.

The dairy industry has the potential to contribute positively to environmental sustainability through various innovative practices and technologies. Here are some ways the industry can help the environment:

Sustainable Farming Practices

By adopting more sustainable farming practices, such as managed grazing, the dairy industry can enhance soil health, increase carbon sequestration, and reduce greenhouse gas emissions. Managed grazing involves rotating dairy cattle through pasture lands, which can help maintain soil fertility and reduce erosion.

Renewable Energy

Dairy farms can utilize manure as a resource by converting it into biogas through anaerobic digestion. This process not only reduces methane emissions—a potent greenhouse gas—but also produces renewable energy that can power the farm and potentially supply electricity to local communities.

Efficient Use of Resources

Implementing precision agriculture techniques can help dairy farmers use water, feed, and energy more efficiently. Precision feeding programs optimize the amount of feed for cattle, reducing waste and minimizing the environmental impact of feed production.

Waste Recycling

By improving waste recycling processes, dairy farms can turn by-products like manure and wastewater into valuable resources such as organic fertilizers and irrigation water, thereby reducing dependency on chemical fertilizers and promoting water conservation.

Packaging Innovations

The dairy industry can also make a significant environmental impact by innovating in packaging solutions. Developing biodegradable or recyclable packaging can reduce waste and the carbon footprint associated with traditional plastic packaging.

Collaboration & Certification

Engaging in partnerships with environmental organizations can help dairy farms implement best practices and become certified in sustainable agricultural methods. Certifications can serve as a signal to consumers who are concerned about the environmental impact of their purchases.

Educating Consumers 

The industry has a role in educating consumers about the importance of sustainable dairy production and the environmental benefits of supporting local and sustainably produced dairy products.

By focusing on these areas, the dairy industry can transform from being part of the environmental problem to an active part of the solution, contributing to a more sustainable agricultural sector and helping mitigate the impact of climate change.

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Brewing Longevity: Coffee’s Health Benefits

Coffee gives us a great morning boost – and it is not just the caffeine! A recent study published in Nature Metabolism brings to light the significant role of trigonelline, a naturally occurring compound in coffee, in enhancing muscle health and function, particularly against the backdrop of aging.

Trigonelline is an alkaloid that serves as a precursor to NAD+. This molecule is crucial for energy production in cells, particularly within mitochondria — the powerhouses of cells.

New Research on Trigonelline

As we age, our mitochondria’s efficiency in energy production wanes, partly due to declining NAD+ levels. This decline is linked to several age-related conditions, including sarcopenia, which is characterized by the loss of skeletal muscle mass and strength.

Think of trigonelline in the body like a key that unlocks the energy production factory in muscle cells. Just as a key starts a car and revs the engine, trigonelline helps turn on the mitochondria, boosting energy output and enhancing muscle function, especially as we age. This ensures the body’s engines run smoothly and efficiently.

These effects were observed across various species, including humans, where higher blood levels of trigonelline were positively correlated with better muscle strength and function.

 

Conversely, lower levels were associated with sarcopenia, or muscle loss.

The implications of these findings are vast.

For one, it suggests that daily consumption of coffee, a rich source of trigonelline, could offer a simple, natural way to support muscle health and mitigate some aspects of aging.

The study, however, does not specify the exact amount of coffee required to achieve these benefits, as trigonelline content can vary widely among different coffee types and preparations.

Generally, a moderate intake of black coffee (approximately 3-4 cups per day) is considered beneficial for most people, but individual responses can vary.

Debunking Myths

But what about coffee’s negative effects? Does the trigonelline make up enough for them?

First, let’s dispel some of these outdated coffee myths:

⊗   Coffee causes dehydration

  • While caffeine has a mild diuretic effect, the fluid content in coffee helps to maintain hydration levels. Studies suggest that for regular coffee drinkers, this diuretic effect is minimal.

⊗   It causes heart disease

  • Numerous studies have shown that moderate coffee consumption does not increase the risk of heart disease. In fact, some research indicates that it may have protective effects against certain cardiovascular issues.

⊗   It’s addictive

  • While caffeine can be mildly habit-forming, it does not stimulate the brain’s reward circuitry in the same way as addictive drugs. Most people can manage or reduce coffee consumption without the severe withdrawal symptoms associated with true addiction.

⊗   It stunts growth

  • Scientific evidence does not support the idea that coffee consumption affects growth. This myth may have originated from the misconception that coffee causes osteoporosis, which it does not when consumed in moderation.

⊗   It causes cancer

  • In 2016, the World Health Organization moved coffee off its “possible carcinogen” list, acknowledging the lack of evidence that coffee causes cancer. Some studies suggest that coffee may even reduce the risk of certain types of cancer.

Coffee Health Facts

And there are plenty of other reasons to enjoy your cup of joe, in addition to minimizing muscle loss.

♥   Antioxidants

  • In addition to trigonelline, coffee is rich in powerful antioxidants, like chlorogenic acid and caffeine, which can neutralize harmful free radicals. This antioxidant activity is linked to a reduced risk of diseases such as heart disease and certain cancers.

♥   Caffeine

  • As the most well-known active ingredient in coffee, caffeine has been studied extensively. It’s known to enhance brain function, improve mood, and boost metabolism. A study published in “The American Journal of Clinical Nutrition” suggests that caffeine can increase metabolic rate by up to 11% and enhance physical performance.

♥   Chlorogenic Acid

  • This is another significant component, believed to help lower blood sugar levels and potentially reduce the risk of type 2 diabetes. A study in “The Journal of Nutrition” found that chlorogenic acid might improve glucose metabolism, which is crucial for managing diabetes.

♥    Magnesium & B Vitamins

  • Coffee contains essential nutrients, including magnesium and B vitamins, which play crucial roles in numerous bodily functions, including energy metabolism and DNA repair.

It’s also worth noting that while coffee’s potential health benefits are promising, it’s important to consume it in moderation and be mindful of individual tolerance levels. Additionally, the healthiest way to enjoy coffee is black, or with minimal added sugar, to avoid counteracting its benefits with unnecessary calories.

This study, a collaboration among international researchers, underscores the potential of dietary interventions to improve health outcomes, especially in aging populations. It opens doors to further research on trigonelline’s role in human health and its potential in dietary supplements or as part of a broader strategy to combat age-related muscle decline.

Reputable Sources for Food Info

How do these myths and truths come to exist in people’s minds? It is all about the source.

In the landscape of nutrition and health information, the importance of consulting reputable sources cannot be overstated.

These sources, like Dirt to Dinner, are grounded in scientific research and peer-reviewed studies, and offer reliable and evidence-based insights, ensuring the advice you follow is beneficial for your health. They help sift through myriad information available, distinguishing between evidence-based facts and unfounded claims to help eliminate unfounded myths such as these.

This careful approach to gathering information is essential for making informed decisions about your diet and health, contributing to a well-rounded understanding of nutrition’s role in overall well-being and helping to navigate through common myths and misconceptions.

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Navigating Nutrition, Health & Wellness Trends

Healthy Aging: Embracing Quality Life Years

The quest for healthy aging transcends the mere desire to extend life; it’s about enriching those additional years with vibrant health. The report underscores the significance of nurturing heart health, managing weight effectively, and maintaining hormonal balance.

For heart health, it champions the consumption of omega-3 fatty acid-rich foods like salmon, flaxseeds, and walnuts. The report also recommends whole grains and leafy greens to regulate blood pressure.

Weight management strategies include a balanced diet of lean proteins, complex carbohydrates, and healthy fats, highlighting foods such as quinoa, lean chicken, avocados, and legumes to preserve muscle mass and metabolism.

To support hormone health, incorporating phytoestrogen-rich foods like soy products, along with antioxidants from berries and nuts, is advised for hormonal balance and endocrine system support.

The Evolution of Clean Labels: Seeking Simplicity & Transparency

Today’s consumers crave simplicity and transparency in their food choices, a shift evident in the rise of minimally processed foods. This trend towards clean labels reflects a growing skepticism towards overly processed foods and complex ingredients. The advice here is clear: seek out products with short lists of whole, recognizable ingredients (click here for what we mean by this!), and exercise caution around items with  artificial preservatives, colors, and flavors.

It is not that those ingredients are bad for you, but you want to look for foods that have more healthy nutritious ingredients that add value to your body. The report also points to a burgeoning interest in traditional and artisanal food-making processes, which promise less processed and more nutrient-dense food options. Our tip: Shop the perimeter of the store and avoid added sugars in processed food choices! As Mintel reports:

“Go back to the basics to help consumers age and live well by keeping hearts healthy, supporting weight management and improving muscle mass.”

Purposeful Processing: Marrying Innovation with Nutrition

Purposeful processing emerges as a strategic approach for brands to align products with health and wellness objectives without compromising on flavor or quality.

Techniques like fermentation, which boosts gut health, and cold-pressing, preserving nutritional integrity, are highlighted.

Consumers are encouraged to explore products leveraging these innovations, as they tend to offer superior nutritional profiles.

Adding in more plants to your diet,  (but don’t forget the benefits of dairy and meat in moderation), the report advises looking for products that highlight the natural benefits and flavors of plantsover those laden with additives to mimic animal products.

When looking for animal products, seek quality fish, meat and poultry.

Aging Populations: Forward-Thinking Nutrition

An aging population necessitates a proactive stance on nutrition. For the aging demographic, it calls for nutritious, accessible, and easy-to-prepare food options to meet older adults’ unique needs. Suggestions include focusing on foods that support cognitive health, bone density, and hydration, such as fatty fish, calcium and vitamin D-fortified dairy, and easily consumable fruits like berries and melons.

“According to the United Nations, one in six people (1.4 billion people) will be aged 60 or older by 2030.

While seniors are a diverse group with diverse needs, protein and hydration are two important areas to focus innovation on.”

Key Takeaways for Consumers: Navigating the Nutrition and Wellness Landscape

  • Prioritize Holistic Health: Embrace a diverse diet that bolsters heart, weight, and hormone health with a focus on nutrient-dense foods. Moderation and variation is key!
  • Embrace Transparency: Opt for products with straightforward labelling (see our label guide here!) and appreciate the value of traditional food processing methods.
  • Explore Innovation: Remain open to trying products that incorporate purposeful processing technologies to boost nutritional value without sacrificing taste. Embrace new technologies in the food space, they may just benefit you from a nutrition standpoint and a sustainability standpoint!

This analysis of the Mintel report provides an educational guide for consumers aiming to make informed decisions about their health and nutrition amidst changing global food trends. The key is to remain curious, adaptable, and informed, paving the way for a healthier, more sustainable lifestyle. But how do we know where to get our nutrition research?

Other Considerations

In addition to the insights provided, Mintel mentions that it’s crucial to consider the impact of digital technology and social media on consumer health choices and perceptions.

The rise of health and wellness apps, online communities, and influencer-led health trends significantly influence dietary decisions, often blurring the lines between scientifically backed advice and anecdotal evidence. Understanding how to critically evaluate these sources of information and discern credible advice from mere fads is essential for consumers aiming to make informed health decisions. [HP1]

Furthermore, the role of mental health in overall wellness, emphasizing the importance of a balanced approach that nurtures both the mind and body, remains a critical area for exploration. The Mintel report focuses on the physical aspects of health, but the psychological impacts of diet, including how food choices can affect our mood and stress levels, are equally crucial. Incorporating foods known to support mental health, such as those rich in omega-3 fatty acids, magnesium, and probiotics, can be another actionable step for consumers.

To avoid falling for societal misconceptions about health and nutrition, consumers can take several proactive steps:

  • Critical Evaluation: Learn to critically evaluate health and nutrition information, checking the credibility of sources and the evidence behind claims. Are studies peer reviewed? Is the website selling their product which supports their analysis? Who is funding the study? Does it come from a reputable university or research engine? Is it an EDU or ORG website? This skepticism can help navigate through marketing hype and focus on scientifically backed advice.
  • Personalization: Recognize that dietary needs are highly individual. What works for one person may not work for another due to differences in metabolism, lifestyle, and health conditions. Consulting with healthcare providers or dietitians can help tailor dietary choices to individual needs.
  • Long-term Perspective: Adopt a long-term perspective on health and nutrition, focusing on sustainable changes rather than quick fixes (aka no fad dieting!). Slow and steady often wins the race when it comes to lasting health improvements.

By adopting these practices, consumers can navigate the forest of nutrition and wellness with confidence, making informed decisions that support their health and well-being in a balanced and sustainable way.

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Can Fast Food be Sustainable?

Chipotle’s ambitious initiative to embrace and invest in the future of food through its $100 million Cultivate Next venture fund demonstrates a forward-thinking approach to the customer experience and increases access to real food.

“Our decision to double our commitment to our Cultivate Next venture fund is a clear indicator that we are investing in the right companies that we can learn from and utilize to improve the human experience of our restaurant teams, farmers, and suppliers,” said Curt Garner, Chief Customer and Technology Officer, Chipotle. Garner continues:

“The parallel growth of Chipotle and our partners will continue to further our mission to Cultivate a Better World by increasing access to real food.”

Technologies in play

The significant investments in the fund include Hyphen. The Hyphen robot represents a joint venture between Chipotle and Hyphen, aiming to revolutionize how Chipotle prepares its bowls and salads. These menu items, which form a large chunk of Chipotle’s online orders, are assembled with the help of an automated system that accurately dispenses ingredients into dishes as they move along a lower conveyor belt.

This innovative approach is designed to boost order preparation speed and precision, freeing staff members to dedicate more time to customer interactions and other essential duties. Currently under evaluation, this technological enhancement seeks to refine Chipotle’s digital service capabilities and elevate the overall dining experience for its customers.

Another fund component is an investment in GreenField Robotics, which is revolutionizing farming practices with its innovative approach to regenerative agriculture. The company leverages artificial intelligence, robotics, and sophisticated sensors, to deploy autonomous robots that manage weeds in crop fields without harmful chemicals.

These robots are designed to operate day and night, navigating between rows of crops to target and remove weeds precisely, thus significantly reducing the reliance on traditional herbicides. This method supports the health of the soil and the ecosystem and presents a sustainable and cost-effective alternative to conventional farming methods.

Nitricity is another component of the innovation investment. Nitricity is a company that produces nitrogen fertilizers through a sustainable and innovative process. This process involves creating “artificial lightning” to break down nitrogen from the air, which is then combined with rainwater to form nitrate, a natural fertilizer. This method is inspired by the natural process where lightning breaks atmospheric nitrogen into nitrates that nourish the soil.

Nitricity’s approach aims to reduce greenhouse gas emissions associated with traditional nitrogen fertilizer production methods, such as the Haber-Bosch process, which is energy-intensive and relies heavily on fossil fuels. The investment aligns with Chipotle’s sustainability goals and commitment to enhancing food integrity throughout its supply chain.

By incorporating Nitricity’s climate-smart fertilizer into its agricultural practices, Chipotle aims to support more sustainable and environmentally friendly farming practices.

The Meati Foods investment enhances Chipotle’s menu with sustainable plant-based protein options that are aligned with its Food with Integrity standards. Using a fermentation-based process, Meati develops alternative proteins derived from mushroom roots, specifically mycelium. This method results in products that mimic chicken and steak in texture, flavor, high protein, high fiber, and no cholesterol.

Cultivated indoors, Meati Foods ensures its products are grown clean and free from common agricultural contaminants. Through the “Eat Meati” brand, the company is committed to offering nutritious, whole-food options that are environmentally friendly.

Zero Acre Farms is a food company focused on healthy, sustainable oils and fats that is on a mission to end the food industry’s dependence on vegetable oils. The company has introduced a new category of healthy oils and fats made by fermentation that are more environmentally friendly. Chipotle is in the early trials of testing Zero Acre Farms at its Cultivate Center test kitchen in Irvine, California.

Industry Players Invest in Fast Food’s Future

Several other fast-food companies invest significantly in food innovations, leveraging technology to address global challenges such as food security, affordability, and safety. These companies are exploring various technologies, including artificial intelligence, robotics, sustainable packaging, plant-based alternatives, and blockchain for supply chain transparency.

Here’s a list of notable players alongside Chipotle that are actively investing in the future of food:

  • McDonald’s is incorporating AI learning into its operations, making strides in the alternative packaging space, providing plant-based options, and investing in improved supply chain technologies—all ways that they are investing in and prioritizing health and sustainability.
  • KFC is experimenting with 3D bioprinting technology to create lab-grown chicken nuggets to offer more sustainable and ethical meat options.
  • Domino’s Pizza uses drones and autonomous vehicles to reduce delivery times and costs.
  • Burger King focuses on sustainability through initiatives like reducing greenhouse gas emissions and offering plant-based burger options like the Impossible Whopper, made from soy leghemoglobin, the same ingredient in the Impossible Burger, to cater to a broader range of dietary preferences.
  • Starbucks invests in sustainable practices, including efforts to reduce waste and water use. It is also exploring plant-based menu items to provide more environmentally friendly and healthier options.
  • Wendy’s utilizes food safety and quality assurance technology, implementing advanced tracking and monitoring systems in its supply chain.
  • Taco Bell is innovating its menu to include vegetarian and low-impact food options, aiming to make the fast-food industry more inclusive and sustainable.

Impact of Innovations on Food System

Why should we care about the investments these companies are making? The impact spreads far beyond the decision of “what’s for lunch today” and will untimely touch our children’s and their children’s lives.

Food Security: Innovations, especially in plant-based proteins and lab-grown meats, can significantly contribute to food security by providing alternative sources of nutrition, ensuring a stable food supply in the face of growing global demand and environmental challenges.

Affordability: Automation and AI in food preparation and delivery can lower operational costs, potentially making food more affordable for consumers. These companies can offer competitive pricing while maintaining quality by optimizing supply chains and reducing waste through better inventory management.

Safety: Technological advancements such as blockchain for transparent supply chains and AI for monitoring food quality can enhance food safety. These technologies allow for better tracking of ingredients from farm to table, ensuring that food meets health standards and reducing the risk of contamination and foodborne illnesses.

Answering a Call-to-Action by Consumers

These investments also answer a call from consumers, who, in recent years, have put the majority of the onus on food companies to lead the way for positive change. Today’s consumers are increasingly conscious of their food choices’ health, environmental, and social impacts. This heightened awareness drives demand for healthier, more sustainable, affordable food options. Consequently, consumers rely on food companies to make significant investments and changes to meet these expectations.

Consumers are seeking convenient, nutritious options tailored to various dietary needs, such as low-calorie, low-fat, plant-based, and allergen-free options. They expect food companies to innovate to reduce the use of artificial ingredients, preservatives, and high sugars and fats without compromising taste or affordability.

There’s also a growing demand for food produced in an environmentally friendly and ethically responsible manner. Consumers are looking for companies that invest in sustainable agriculture practices, reduce greenhouse gas emissions, minimize water usage, and ensure animal welfare. They are also increasingly interested in local sourcing and reducing food miles. Moreover, sustainable packaging solutions to reduce plastic waste are critical to consumer choices.

While consumers strongly desire healthier and more sustainable food options, they also demand affordability. The challenge for food companies is to balance the cost of implementing innovative and sustainable practices with the need to keep prices accessible to a broad audience. This requires efficient production and distribution practices and, sometimes, rethinking entire supply chains to maintain competitive pricing.

To build and maintain consumer trust, food companies must be transparent about their practices, including sourcing, ingredient lists, nutritional information, and environmental impacts. Technology, such as blockchain, often facilitates this transparency by tracing the journey of food from farm to table, assuring consumers of the quality and safety of their food.

In response to these consumer expectations, food companies increasingly invest in research and development to create new products that meet these criteria. Companies like Chipotle are adopting innovative technologies to improve food production efficiency, exploring alternative ingredients to make their products healthier and more sustainable, and reevaluating their supply chains to increase transparency and reduce environmental impact.

These investments are not only a response to consumer demand but also an acknowledgment of food companies’ role in addressing global challenges like climate change, health issues, and food security. By aligning their strategies with consumer expectations, food companies can ensure long-term viability and contribute to a more sustainable and healthy food system.

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Why are foods with sugar & fat so irresistible?

You know those moments when you’re faced with a gooey chocolate chip cookie or a crispy slice of bacon, and it feels like your brain is staging a full-blown rebellion against your dieting efforts? Well, it turns out there’s some fascinating science behind why these irresistible foods have a hypnotic hold over us.

Picture your brain as a bustling city with a network of roads. Now, imagine the flow of traffic on these roads is the signals sent by your gut, specifically, the vagus nerve. This nerve is like the messenger between your tummy and your brain, and its job is to tell your brain what’s going on in your belly.

For the longest time, scientists were like detectives trying to crack the case of why we’re so drawn to unhealthy foods. They were on a mission to discover the secret behind our food cravings. But the real puzzle was this: why do our brains go crazy over fats and sugars, especially when they team up in delightful duos like donuts or cookies?

What does new research reveal?

In the February 2024 issue of the Monell Chemical Senses Center‘s Cell Metabolism Journal, a team of scientists unraveled this culinary enigma. They discovered that it all starts in our gut, not in our taste buds.

You see, there are dedicated pathways in our vagus nerve for various things, including a pathway for fats and another for sugars, that act like separate lanes on that culinary highway we talked about. When you munch on something fatty, the fat pathway lights up like a neon sign in Las Vegas, and when you indulge in something sweet, the sugar pathway does a little happy dance.

Now, here’s where it gets even more interesting. Imagine these pathways as two separate party invitations: one for fats and another for sugars. When you’re at a party, you’re having fun, right? Well, our brain is no different. It enjoys these food parties, too. But here’s the kicker – when you combine fats and sugars, it’s like sending out a double invitation to the brain’s ultimate party central.

These two pathways join forces, and your brain responds with a surge of dopamine, the pleasure chemical, making you want more of that irresistible combo.

So, what does all of this mean for your eating habits? Well, your brain can be secretly wired to seek out these high-fat, high-sugar combos, even when you’re consciously trying stay away from these foods.

 

It’s like your gut has a sneaky food agenda, and it’s operating undercover.

But don’t despair! There’s a glimmer of hope on the horizon. The scientists behind this discovery believe that understanding this gut-brain connection could lead to some pretty cool strategies and treatments. By tinkering with these pathways, we might have a shot at making healthier food choices, even in the face of those devilishly tempting treats.

So, the next time you find yourself eyeing that mouthwatering chocolate cake, remember: it’s not just about will power; it’s a brain party happening on a microscopic level. And while the battle between your taste buds and your brain rages on, science is on the case, working to help you make healthier choices without sacrificing all the delicious fun.

Issues with overindulging

Overindulging in foods rich in sugar and unhealthy fats can have serious health consequences. One of the most immediate risks is weight gain, as these foods are often calorie-dense.

Weight gain can contribute to obesity, a significant risk factor for various health problems such as heart disease, type 2 diabetes, and certain cancers.

Liver health can be compromised by high sugar intake, particularly fructose found in common sweeteners like table sugar and high fructose corn syrup. This can lead to non-alcoholic fatty liver disease (NAFLD), which may progress to more severe liver problems.

Mental health can also be impacted, as sugar and fat-rich diets can cause mood swings, irritability, and even symptoms of depression.

Inflammation is another concern associated with these diets, contributing to conditions like arthritis, autoimmune diseases, and a heightened risk of certain cancers.

Dental health is affected by excess sugar consumption, as it provides a breeding ground for bacteria in the mouth that produce acids, leading to tooth decay and gum disease.

Additionally, excessive sugar intake can disrupt the balance of gut bacteria, potentially leading to digestive problems.

Tips to combat The Urge

While the scientific discoveries about our brain’s response to fats and sugars are fascinating, you don’t have to surrender to your cravings. Here are some practical tips to help you combat the effects of these food temptations:

Be Mindful of Portions

  • Instead of completely avoiding your favorite treats, practice portion control. Enjoy a small piece of that chocolate or a single bite of your favorite high-fat snack. Savor the flavor without going overboard.

Diversify Your Diet

  • Make sure your meals are balanced and include a variety of foods. Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your daily meals. This can help reduce the intensity of your cravings for high-fat, high-sugar items.

Stay Hydrated

  • Sometimes, thirst can be mistaken for hunger. Before reaching for that sugary or fatty snack, have a glass of water. Staying hydrated can help reduce cravings.

Plan Your Indulgences

  • Designate specific times or days when you’ll allow yourself to enjoy your favorite treats. Knowing that you have a treat coming up can make it easier to resist spontaneous cravings.

Keep Temptations Out of Sight

  • If you have a weakness for certain foods, try not to keep them readily accessible at home or in your workspace. Out of sight, out of mind!

Get Moving

  • Exercise can boost your mood and reduce cravings. So, when you’re hit with a craving, take a brisk walk or do a quick workout to distract your mind.

Mindful Eating

  • Pay attention to what you’re eating and savor every bite. Eating mindfully can help you enjoy your meals more fully and prevent overindulgence.

Healthy Alternatives

  • Seek out healthier alternatives to satisfy your cravings. For example, if you’re craving something sweet, opt for fresh fruit or a small piece of dark chocolate. If you’re craving something savory, try air-popped popcorn instead of chips.

Seek Support

  • If you find it challenging to control your cravings, consider seeking support from a registered dietitian, therapist, or support group. They can provide strategies and encouragement tailored to your specific needs.

Remember, you’re not alone in facing these cravings, and it’s entirely possible to make healthier choices without depriving yourself completely. By incorporating these tips and staying mindful of your eating habits, you can combat the effects of the brain’s love for fats and sugars while still enjoying the pleasures of good food. It’s all about finding that tasty balance!

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Could Ozempic Ignite Food’s Healthier Future?

Today, the weight loss drugs highlight a consumer movement against processed and ultra-processed foods. These foods have added ingredients such as sugar, salt, unhealthy fats, and artificial colors that provide no nutritional value…except great taste.

Eaten as an indulgence, they are not terrible. But, unfortunately, many people indulge in these treats as a dietary staple.

The Search for Nutrition

Consumers today are looking for nutritious foods. Foods that not only treat existing diseases but prevent ones from appearing. Foods that help you manage your health and help you age gracefully, with ‘food as medicine’  the sought-after goal.

Innova Market Insights identified nutritional value and balanced nutrition, along with naturalness are important for consumers.

Ingredients containing protein, Omega-3, fiber, vitamins, prebiotics, probiotics, and even esoteric mushrooms such as ashwagandha and lion’s mane are high in demand. Mintel also identified a changing attitude toward extending life in good health.

How GLP-1 Drugs Affect Our Diet

Further fueling demand for a healthier, more nutritious diet are among those taking a new class of prescription drugs: GLP-1 agonists. These medications, like Ozempic and Wegovy, help lower blood sugar levels and promote weight loss.

Morgan Stanley’s research survey of 300 patients taking a GLP-1 agonist found that these drugs reduced their daily appetite by 20-30 percent. They lost their appetite for candy, sugary drinks, and baked goods, creating room for adding healthy foods to their diet.

Especially as those on the GLP-1 drugs are not that hungry and might not meet the full 2,000-calorie minimal daily requirement, it is essential that what they do eat in a day provides their full complement of minerals and vitamins.

As the obesity epidemic continues to rise, so will the associated health issues such as heart disease, type 2 diabetes, certain cancers, and fatty liver disease.

Today, about 69 percent, or 178 million adults, are either overweight or obese. Adult obesity is at 42.4 percent and is expected to climb to 50 percent in just six years.

GLP-1 drugs seem to hold the answer to obesity, heart disease, and diabetes. Morgan Stanley estimated that 7 percent of the U.S. population will be take GLP-1 medications by 2035. This equates to a potential $44 billion market by 2030.

Will Food Sales Decline? 

Grocers and consumer products companies worry about the future if more and more people are cutting 20-30% of their calories out of their diet.

In the fall of 2023, Walmart announced that it had seen a slight drop in food demand due to appetite-suppressing medications. It might be too soon to tell given that there is such a small percentage of the population on these weight loss programs, but as the numbers increase, how will CPG companies prepare?

However, CPG companies and grocers can benefit from this trend; consumers don’t have to be hurt by purchasing less food. Of course, if everyone ate more fruits and vegetables and fewer cookies, then obesity would not be an issue.

At D2D, we have written about changing one’s diet, but it is hard. What you eat is what you crave. Can anything be done to meet our nutritional needs while sating our  tastebuds?

How about a Healthy Oreo?

There are over 14 unique Oreos to choose from, with ‘Double Stuff’ being our favorite, mostly because it is reminiscent of our childhood.

But sadly, there is no benefit to eating these every day. Despite their great taste, they have no nutritional value, 12 grams of sugar, and 150 calories for just two cookies. They would be considered an indulgence and not a ‘food’.

What if the Oreo had the same basic ingredients but with added health benefits?

What if the creamy filling included Omega 3s for heart health, and fiber in the cookie for lowering cholesterol, aiding gut health, and reducing the risk of heart disease? Some vitamins like D3 could be added as an extra immune benefit. Instead of sugar, there could be stevia to keep the taste.

The mouthfeel and taste that any saturated fat provides could be replaced by an alternative fat from a plant oil called Epogee.

To be fair, in 2021, Mondelez did try to launch the Oreo Zero in China. Instead of sugar, they used sucrose and glucose, which gave a different taste from the original Oreo. They chose China because those consumers like less sugar in their snacks. Needless to say, it was not a success. Some of you readers might remember the backlash against the ‘New Coke’ in 1985. A change in the 99-year formula was a complete flop because Coca-Cola lovers liked the ‘Real Thing’.

How can CPG Companies Benefit? 

But are CPG companies ready to make such big changes? Already, many are starting to address their concerns about the potential for declining food consumption.

According to Food Dive, Coca-Cola and PepsiCo have introduced small cans in response to consumers cutting back on sugar. Also, snack companies have created 100-calorie small snacks. Some have reduced salt and others have reformulated their products for added nutrition. But is it the right answer?

CPG companies have a range of opportunities to create healthier products. These changes can have meaningful impacts on consumer health.

How can the pharmaceutical industry influence the snack industry?

Healthier Product Formulations:

  • CPG companies can reformulate existing snacks to align with healthier profiles. For instance, reducing added sugars, saturated fats, and sodium content.
  • Whole grains, fiber, and protein can be added in to create more satisfying and nutritious snacks.
  • CPG companies can focus on nutrient-dense options that provide sustained energy.

Functional Ingredients:

  • Incorporating functional ingredients like prebiotics, probiotics, Omega-3, turmeric, and additional antioxidants can enhance the nutritional value of snacks.
  • GLP-1 users may want to seek snacks that support gut health and overall well-being.

Portion Control and Mindful Snacking:

  • Ozempic’s appetite-suppressing effects may encourage consumers to eat smaller portions.
  • CPG companies can develop snack packs with smaller, healthier portions, promoting mindful eating.
  • GLP-1’s impact on cravings could lead to decreased consumption of empty-calorie snacks (e.g., sugary treats).

Marketing Strategies:

  • Highlighting diabetes-friendly, weight-conscious, or blood sugar-friendly snacks can resonate with GLP-1 users.
  • Transparent labeling and clear health benefits can attract health-conscious consumers.

Collaboration with Healthcare Professionals:

  • CPG companies can collaborate with healthcare providers to educate consumers about healthier snack choices.
  • Ozempic users may appreciate guidance on suitable snacks to complement their treatment.
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Are we what we eat? A Netflix film thinks so…

Netflix’s “You Are What You Eat: A Twin Experiment,” directed by the acclaimed Louie Psihoyos, presents a look at the effects of diet on health through the unique lens of an 8-week ‘controlled’ study by Stanford University. The documentary series, released in January 2024, unfolds the intriguing findings from an experiment involving 22 sets of genetically identical twins.

The overarching message of the series is that ‘meat is bad for you, and plants are good for you’, as is seemingly made evident by Dr. Christopher D. Gardner, Ph.D., the study’s author and principal investigator. However, a closer examination of the study uncovers limitations and concerns.

The study’s premise was straightforward: each twin was assigned a different diet—one vegan, one omnivore—both seemingly balanced and nutritious. Initially, the twins received pre-prepared meals to ensure dietary adherence, followed by a transition to self-prepared meals for practical application. Commentators then chime in to provide additional insights based on their expertise, including NYC Mayor Eric Adams, Senator Cory Booker, Dr. Michael Greger, and Marion Nestle.

Considering Overall Health

We agree that a diet rich in fresh produce and limited in red meat is certainly the way to go!

But before you jump into all vegan diet, consider some of the drawbacks and how to manage them.  This film entices you to become a vegan because the twin that eliminated meat showed significant outcomes: a 10% to 15% decrease in LDL cholesterol, a 25% reduction in insulin levels, and a 3% weight loss—all achieved through whole, plant-based foods without any animal products. Conversely, those on the omnivore diet showed no significant health benefits.

While the vegan group experienced positive changes in their LDL cholesterol (the bad one) and weight loss, they also had negative changes in HDL cholesterol (the good one) and triglycerides (bad fat).  High triglycerides may contribute to the hardening of the arteries or thickening of the artery wall, therefore, contributing to heart disease.

Furthermore, the oversight of potential risks associated with Vitamin B12 deficiency in the documentary is a significant concern. Vegetarians need to take a B12 supplement to make sure they have enough of this crucial nutrient for their overall health, particularly for the proper functioning of our nervous system and the production of red blood cells.

Additionally, the documentary‘s observation that the weight loss in the vegan group primarily consisted of muscle loss raises concerns about the impact of unbalanced weight loss strategies.

Losing muscle mass during weight loss is generally undesirable because muscle tissue plays a crucial role in metabolism, physical strength, and overall well-being.

Muscles help burn calories and support daily activities, and their loss can lead to a decrease in metabolic rate, making it harder to maintain a healthy weight.

Another noteworthy concern is its feasibility as a long-term diet. Most participants in this study reported lower dietary satisfaction with a vegan diet suggests that long-term adherence to such a diet may be challenging for many individuals. This aspect challenges the feasibility and practicality of adopting a vegan lifestyle for a substantial portion of the population.

If you’re interested in adopting a better way of eating that eschews the potential bias, the study’s limitations, potential deficiency risks, and the challenges associated with long-term dietary adherence, consider The Mediterranean Diet. This tried and true eating style has the most peer-reviewed research showing its positive effects towards living a long and healthful life.

And should you want your diet to factor in particular health concerns, consider researching epigenetics. This is the study of how your behaviors and your environment can cause changes in how your body reads your DNA.

Ideological Issues

There are plenty of healthy vegans, so that is not the issue.  It seems as though those affiliated with the documentary is using diet to make a political stance on meat.

This becomes evident when we consider the affiliations of Dr. Gardner one of the study authors, who is connected to Beyond Meat, a prominent producer of plant-based meat alternatives. While financial conflicts of interest were disclosed in the study, there is also a strong conviction in promoting a plant-based diet.

The film also focuses on animal welfare concerns associated with meat production but fails to address issues related to growing our food.  Every single bite we take has its own, including labor issues, pesticide concerns, and water usage, to name a few.

By solely emphasizing animal rights, the documentary neglects broader ethical and environmental considerations in our food system that span to crops and plant-based diet foodstuffs as well.  This documentary falls into the same category as so many others.

Not The First…and Certainly Not The Last

Consumers are often drawn to exciting and visually compelling documentaries about food, especially when they promise groundbreaking revelations about nutrition and health.

These documentaries can be engaging, emotionally charged, and persuasive, making them highly effective in shaping public opinion. However, it’s important for consumers to recognize that these films are often crafted with a specific agenda or perspective in mind and overlook some core components.

While documentaries can provide valuable insights into various aspects of our food system, they should not be the sole source of information when it comes to making important dietary decisions. Here’s why consumers should exercise caution and seek factual resources for nutrition information:

To make informed decisions about nutrition, consumers should seek out a variety of reputable, evidence-based resources. These can include peer-reviewed scientific journals, registered dietitians or nutritionists, government health agencies, and academic institutions specializing in nutrition and health research.

By consulting a range of sources and critically evaluating information, consumers can make dietary choices that are based on a well-rounded understanding of nutrition rather than being swayed solely by the excitement of a compelling documentary.

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Can We Eat to Improve the Climate?

Growing, harvesting, processing, and transporting our food takes about 17% of all the fossil fuel used in the United States. With the ambitious goal of reaching net zero emissions by 2050, consumers are searching for foods that require fewer fossil fuels. Is this realistic?

Quantifying Energy Used for Food

We recently read How the World Really Works, the most recent book by Vaclav Smil, a distinguished Professor Emeritus at the University of Manitoba. Smil has published 47 books and more than 500 papers on the research in energy environmental and population change, food production, history of technical innovation, risk assessment, and public policy. Bill Gates considers him one of his favorite authors.

In his latest book, Professor Smil explored the improvements the world has made since the early 1800s. He explains “In two centuries the human labor to produce a kilogram of American wheat was reduced from 10 minutes to less than two seconds.” He also talks about the importance of fossil fuels and the world could not provide enough food to feed all of us without them.

Smil also delves into food production and its associated energy use. In fact, he had the patience to calculate how much energy it takes to make a loaf of sourdough bread, raise a chicken, grow a tomato, and eat seafood. He averaged out an itemized estimate using production numbers around the globe.

This sounds like a painstakingly long and detailed effort, with considerations for crop and livestock cultivation; facilities management; processing, production and packaging; and all distribution required along the way. But the results were interesting and surprising!

Bread’s Energy Journey 

Sourdough bread is a staple around the world.

The energy it takes to plant, grow, and harvest wheat is crucial in its production. After the wheat is harvested, it is trucked or goes by rail to the mill to be made into flour.

The initial stages of sourdough preparation require the activation and maintenance of the starter culture, which demands consistent temperature control.

Additionally, mixing, kneading, baking and the use of ovens and other kitchen appliances all contribute to energy consumption.

The energy required throughout this journey for a 2.2 pound loaf of sourdough bread is just about 8 ounces of diesel fuel.

Crude for Chickens

Raising chickens involves a fascinating blend of traditional agricultural practices and modern energy considerations.

To maximize production, it is critical to maintain a suitable environment for the birds. They must be fed the right mixture of grains, minerals, and vitamins.

The utilization of electricity for consistent temperature control, ventilation, and lighting, especially in large-scale operations, underscores the intrinsic relationship between energy usage and the well-being of the birds.

Once the chicken is fully grown the birds are transported to the processing facility which turns them into breasts, thighs, and other cuts for the grocery store.

The entire energy for 2.2 pounds of processed chicken is about 11 ounces of diesel.

Holy Tomato!

Tomatoes can require many factors and sources of energy, depending on whether they are grown indoors or out.

Photosynthesis uses the sun’s energy to grow tomatoes outdoors for over eight months. Yet for the 35% of global tomatoes grown indoors, the energy inputs are significantly more because of the substantial energy required to provide heat, light, and nutrients, not to mention the energy needed to make the greenhouse itself.

But even tomatoes grown outdoors require crude oil to make the plastic clips, wedges, sheets, and gutter arrangements for successfully growing a tomato crop.

The energy utilized in production encompasses diverse inputs, from solar energy and traditional machinery to electricity and embodied energy, making its energy calculation highly complex.

The answer for this beloved fruit is not simple, but Smil calculated that, growing 2.2 pounds of tomatoes uses about 21.9 fluid ounces of diesel fuel, on average.

Fuel for Farmed Salmon 

On average, the energy consumption for seafood production is relatively high.

It takes approximately 23.6 ounces of diesel per 2.2 pound serving, just slightly more than the energy needed for tomatoes.

For example, salmon, a popular seafood choice, is predominantly farmed, which involves significant energy expenditure for fish feed production, transportation to farms, and ultimately to consumers.

Unless sourced locally from specific regions like Chile, Norway, Scotland, or Western Canada, considerable energy is expended in the entire process from farm to table.

Of course, one can imagine the amount of fuel used to catch, freeze, and transport wild-caught fish. Professor Smil suggests that opting for sardines, which are rich in omega-3s and have lower environmental impacts, can be a more sustainable choice.

Is Energy Estimation Possible?

We were shocked when we found out that raising 2.2 pounds of chicken required just a third of the energy needed to cultivate the same weight of tomatoes. This proves that our food system is much more complicated than it appears.

We wrote about climate conscious eating and pointed out that it is not just about the energy used, we have to also consider water.  To grow just one ounce of nuts takes anywhere from 3.2 gallons to a whopping 28.7 gallons for almonds.

Farming takes multiple kinds of energy. Human energy – plain old hard work and effort.  Solar energy – sunlight for photosynthesis.  Wind – for pollination.  And just as important, fossil fuel energy, including diesel and gasoline for farm machinery, plant equipment, and transportation.

Used appropriately, energy increases productivity and distribution across our food system, therefore increasing profitability for farmers. Without that energy, the whole system collapses.

End of story, turn out the lights, dinner is over.

“Our food is partly made not just of oil, but also of coal that was used to produce the coke required for smelting the iron needed for field, transportation, and food processing machinery; of natural gas that serves as both feedstock and fuel for the synthesis of nitrogenous fertilizers; and of the electricity generated by the combustion of fossil fuels that is indispensable for crop processing, taking care of animals, and food and feed storage and preparation.”

– Prof. Vaclav Smil

The complexities of our food system are vast. As we push our cart through the grocery aisle, how do we really know whether the food we eat is farmed sustainably and uses energy and water responsibly? Are you curious?

  1. Would you pay more to know exactly how much energy and water was used to make the food you are eating?
  2. Would you like to see it on a label?
  3. Would it affect your food choice?
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Can dairy & meat help fight cancer?

Dietary nutrients play a crucial role in providing your body with energy, building blocks, and regulatory molecules. How all these nutrients work together is not always clearly understood; however, this recent research from the University of Chicago and Emory University shows a nutrient found in meat can help your immune system fight cancer.

What is TVA?

TVA, or trans-vaccenic acid, is a long-chain fatty acid found in meat and dairy from grazing animals, like cows and sheep. Published in the journal Nature, the research focused on the impact of TVA on CD8+ T cells, a critical component of the immune system responsible for infiltrating tumors and destroying cancer cells.

The study found that higher levels of TVA in the blood correlated with a better response to immunotherapy treatments, suggesting TVA’s potential as a nutritional supplement in cancer therapy.

Dr. Jing Chen, the study’s senior author, emphasized the importance of understanding how nutrients and metabolites from food influence health and disease. Chen’s lab and postdoctoral fellows Hao Fan and Siyuan Xia assembled a library of 235 bioactive molecules derived from food and screened them for their ability to activate anti-tumor immunity in CD8+ T cells.

This is when researchers discovered something pretty interesting about the natural fat called TVA, found in beef, dairy, and even human breast milk. Notably, our bodies don’t make it, but when we consume it, most of it sticks around in our bloodstream. This fat seems to have a knack for switching off a specific part in our cells that is usually turned on by other fats we get from our diet. When TVA flips this switch, it sets off a chain reaction that helps our body cells grow and stay alive.

What’s really exciting is that when scientists gave mice a special diet with extra TVA, their tumors grew much slower, and their immune systems got better at invading and attacking these tumors. This could be great news for cancer treatments. In fact, in early tests with people who were getting advanced cancer therapy, those with more TVA in their blood seemed to respond better to the treatment.

This could mean that TVA might one day be used to help our immune system fight cancer more effectively, although there’s still a lot to learn.

What we do know is that this research could change the way we think about certain fats in our diets and their role in keeping us healthy.

Key Findings on TVA

Boosting Cancer Treatment with TVA:

  • People with higher levels of TVA in their blood responded better to a type of cancer treatment called immunotherapy, suggesting that TVA might be applicable in helping cancer treatments work better.

Activating Important Immune Cells:

  • The researchers looked at many different molecules from food to see which could help the immune system fight cancer. They found that TVA is good at activating a specific type of immune cell called CD8+ T cells. These cells are essential because they help hunt down and destroy cancer cells.

Reducing Tumor Growth in Mice:

  • In experiments with mice, the ones that ate food with more TVA had smaller and slower-growing tumors, especially for melanoma and colon cancer. This shows that TVA might help slow down or reduce the growth of some types of cancer.

How TVA Works at the Molecular Level:

  • The study used advanced scientific methods to figure out exactly how TVA works. They discovered that TVA turns off a certain receptor on the cell surface, which is usually activated by other types of fatty acids from the gut. By doing this, TVA starts a chain reaction in the cells that’s important for cell growth and survival.

Making Immune Cells More Effective:

  • TVA changes the way genes work in CD8+ T cells, making these cells better at getting into tumors and fighting them. In experiments, when this specific receptor was removed from these cells, they weren’t as good at fighting tumors anymore, which shows how important TVA’s role is.

Real-World Evidence from Cancer Patients:

  • When they looked at blood samples from people getting a type of cancer treatment called CAR-T therapy for lymphoma, they found that those with higher levels of TVA responded better to the treatment. Also, in lab tests, TVA helped make a cancer drug more effective at killing leukemia cells.

Sources of TVA

The findings from the University of Chicago study on TVA and its impact on the immune response to cancer offer intriguing insights into the complex relationship between diet and health. However, translating these findings into practical lifestyle and dietary changes requires careful consideration.

TVA has some potentially substantial health benefits, suggesting that specific components of these foods could have beneficial health properties, which challenges the blanket notion that all aspects of dairy and meat are detrimental to health.

Despite its potential benefits, it’s crucial to remember that the study does not endorse excessive consumption of red meat and dairy. Most dietary guidelines advocate for a balanced diet that includes a variety of food sources. If you’re considering increasing your intake of dairy and meat to incorporate more TVA, it should be done in moderation and as part of a balanced diet.

Applying These Findings

The study contributes in a meaningful way to the evolving understanding of meat and dairy in our diet. While overconsumption, particularly of processed meats and high-fat dairy products, has been linked to various health issues, this research indicates that certain components of meat and dairy can have meaningful health benefits. It underscores the need for a nuanced view of these food groups, focusing on quality, quantity, and the overall dietary pattern.

A well-rounded diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is still the cornerstone of good nutrition. The potential benefits of one specific nutrient, like TVA, don’t negate the importance of a diversified diet. There are bioactive compounds in many fruits, vegetables, and legumes that are important for your health.

The study hints at the possibility of plant-derived fatty acids having similar beneficial effects. Those following a vegetarian or more plant-based diet might look into research on plant-based fatty acids and their impact on health—keeping in mind the bioavailability of fatty acids in plants vs. animal proteins.

And for those with specific health concerns, such as high cholesterol or heart disease, consulting with a healthcare provider or a registered dietitian before making significant dietary changes is advisable.

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How to live to 100…and beyond

The concept and research surrounding Blue Zones originated years ago from the work of Dan Buettner, a National Geographic Fellow and explorer, along with a team of demographers and researchers. The journey to identify and understand these unique areas began with a demographic and geographic study of regions with unusually high numbers of centenarians and low rates of chronic diseases.

Origins of these Demographic Studies

The concept can be traced back to the early 2000s when demographers Gianni Pes and Michel Poulain identified a region in Sardinia, Italy with an unusually high number of people living to 100 and beyond, called centenarians. They marked these areas with blue ink on a map, which led to the term “Blue Zone.” Dan Buettner, in collaboration with National Geographic and with funding from the National Institute on Aging, took the concept further. He assembled a team of scientists and researchers identify other areas in the world with similar characteristics.

Through this extensive fieldwork, data analysis, and interviews, Buettner and his team identified additional regions that met their criteria for longevity hotspots. These included Okinawa, Japan; Loma Linda, California; Nicoya, Costa Rica; and Ikaria, Greece in addition to the initial region in Sardinia. The team focused on areas with high longevity rates, low incidence of heart disease and other chronic illnesses, and a high proportion of healthy elderly individuals.

Buettner’s work and the concept of Blue Zones were popularized through a National Geographic cover story in 2005 titled “Secrets of a Long Life.” He went on to author several books on the topic, including “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest,” where he detailed the lifestyles, diets, and practices of people living in these zones.

As you can imagine given this intriguing research, Blue Zones sparked a significant interest in longevity studies. Buettner and his team continued their work, turning the focus towards applying the lessons from Blue Zones to communities and cities around the world.

Key Contributions and Impact

The research in the documentary highlighted the importance of lifestyle factors, such as diet, physical activity, social engagement, and stress management, in promoting longevity and reducing the risk of chronic diseases. Buettner and his organization have worked on initiatives to help transform cities and communities in the United States, applying principles from the Blue Zones to improve public health and wellness.

The research on Blue Zones represents a groundbreaking approach to understanding longevity, emphasizing the role of environmental and lifestyle factors in shaping health outcomes. As we often write and research about here at Dirt to Dinner, it is about both mind and body health.

How can I live to be a Centenarian?

These centenarians didn’t just start these habits at age 80, this lifestyle has been an integral part of their entire life. Improving our health now in all these aspects of daily living will affect our health as we age.

Dietary Practices: Foundation of Health and Longevity

  • A diverse range of vegetables, fruits, whole grains, legumes, nuts, and seeds, forms the bedrock of daily nutrition
  • Meat is consumed in significantly smaller quantities, often as a small side or a special occasion dish, rather than a daily staple
  • Emphasis is placed on eating foods that are local and seasonal, thus ensuring that meals are fresh and nutrient-rich
  • Concepts like “Hara Hachi Bu” in Okinawa, advocates for eating until one is 80% full, exemplify mindfulness in eating habits

Seamless Integration of Physical Activity

  • Unlike the structured exercise routines common in many cultures, physical activity in Blue Zones is seamlessly woven into daily life and includes walking, gardening, and performing household and occupational tasks that require physical exertion
  • These activities are adaptable and can be sustained throughout life, suitable for a wide range of ages and physical capabilities

Work-Life and Family Balance: A Harmonious Blend

  • There is a cultural disposition towards maintaining a healthy balance between work, family, and leisure, contributing to overall well-being
  • Strong familial ties and active participation in community life centers around multi-generational living and community-centric lifestyles
  • These cultures place a lower emphasis on work-related stress and prioritize leisure and rest, including practices like napping and socializing

Reduced Dependence on Technology and Digital Media

  • Populations in Blue Zone areas prefer real-world interactions
  • Residents talk to each other in person, thus fosters deeper personal connections and community involvement

The Vital Role of Social Networks and Community

  • Strong social ties, encompassing family, friends, and broader community networks provide both emotional support and practical assistance
  • Regular social events, be it communal meals, religious ceremonies, or local festivities, are central to maintaining and strengthening community bonds
  • The depth and quality of these social connections play a significant role in emotional well-being, fostering a sense of belonging, happiness, and security

How to Start Today

The examination of Blue Zones in the recent documentary offers profound insights into the symbiotic relationship between lifestyle, environment, diet, physical activity, and social connections in fostering longevity.

By understanding and integrating these principles, individuals, and communities worldwide can adopt practices that not only extend lifespan, but also significantly enhance the quality of life during those years.

Achieving this delicate balance can seem overwhelming and near impossible. Take it in chunks. Work on one or two things at a time.

  • Get your diet in a good place and work on adopting a Mediterranean-type diet.
  • Follow that up with good physical activity but allow yourself time for rest and recharging with loved ones.
  • Work-life balance in our modern culture is always a struggle, something that many of the Blue Zones don’t face to the same degree as those in metro areas, for example, or those who have demanding roles; just be cognizant of where you spend your mental energy.
  • Do you control your use of technology? Reduce your phone and social media use. Call up or visit with a friend or family member rather than texting them.  Even Instagram and Facebook are not really warm connection points. They take you out of the present, and can often cause unneeded stress.
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Transcript: What Does it Mean to be Healthy?

This podcast is based on this post. 

All right, welcome back everyone. Ready for another deep dive?

Definitely always up for a good deep dive.

Awesome. So, today we’re tackling something that feels, I don’t know, super basic, but also kind of mysterious.

Oh, like why?

Health. I mean, we all want it obviously. But what does it actually mean to be healthy? It’s a big question.

It really is. And it gets even more complicated when you think about this. Uh the US spends something like $5 trillion every year on healthcare.

Crazy, right? But are we really the healthiest nation out there? I’m not so sure.

Right. You’d think with all that spending, we’d be like the gold standard of health, which is exactly why this article, uh, what is health totally caught my eye. That one too is pretty interesting.

Goes way beyond just eating your veggies and hitting the gym. You know, it even suggests there are some like unexpected ways to measure how healthy we are.

Yeah. And that’s important because even people who seem to be doing all the right things can still have health issues. So, what’s this article say? Is it like whole lifestyle thing?

That’s exactly it. It’s like health as a way of life, a mindset almost.

And get this, it uses these three kind of unusual measurements to get a more complete picture.

Oh, okay. I’m intrigued. What are they? Laid on me.

All right, get ready. V2 max, grip strength, and the sit and rise test.

Hm, interesting. Some of those ring a bell, but honestly, can those really tell us how healthy we are? Like really?

That’s what I was wondering, too. So, let’s break them down one by one. Maybe we’ll be surprised. Starting with V2 max. Any idea what that even is?

V2 max. Well, basically, it measures how much oxygen your body can use when you’re exercising. Like really pushing yourself.

So, like how efficiently your lungs and heart are working together.

Exactly. The more oxygen you can use, the better shape your heart and lungs are in. And studies have shown that a higher V2 max is actually linked to, well, living longer. The article mentioned this one study that followed over a 100,000 people. And guess what? Those with higher V2 max scores had a lower risk of dying.

Wow. Okay, now you’ve got my attention.

So, how do you even measure this V2 max thing? Do you have to like go to a lab and run on a treadmill with tubes and stuff?

Well, yeah, that is the most accurate way. You’re right. But some fitness trackers are getting pretty good at estimating it these days, too. And the really cool part, you can actually work on improving your V2 max.

Oh, for real? I’m all ears. How do you do that?

High intensity interval training or HIIT is one of the best ways. You know those workouts where you’re going all out for short bursts and then you get a little break.

Oh, yeah. I’ve heard about those. They sound intense. But what makes them so good for V2 max specifically?

Well, because they push your cardiovascular system to the max. Literally. Like boot camp for your heart and lungs. makes them stronger and more efficient. And get this, there’s research that suggests HIIT can even help your brain function, too.

Seriously, that’s wild. Okay, I am definitely intrigued by this whole V2 max thing now. All right, let’s move on to the next one. This uh grip strength measurement. This one honestly has me a little stumped. How how strong your grip is tell you anything about your overall health? It just seems so random.

I know it does seem a bit out there at first glance, right? But grip strength can actually tell you a lot about your muscle mass and strength, particularly in your upper body.

And think about it, we use our grip for so many things. Like carrying groceries, opening jars, you know, even just shaking someone’s hand.

Yeah. We totally take it for granted.

Exactly. And this is where it gets really interesting. Some studies have actually linked a decline in grip strength to an increased risk of health problems as we age.

Like what kind of problems?

Things like heart disease and even some types of cancer, believe it or not.

Whoa. Okay. Okay. I did not see that coming. I guess weaker grip strength could be a sign that someone’s maybe not as active or they’re losing muscle mass which could lead to all sorts of other issues. Right. Exactly. It really shows how different aspects of our health are all connected in ways we might not even realize. Oh, and the article even gives some like target numbers for grip strength based on your age. For example, they say a 40-year-old woman should be able to hang from a bar for like a minute and a half.

A minute and a half. I don’t even know if I could do that. All right. This deep dive is making me want to hit the gym like right now. Okay, so you’ve got one more measurement to cover, right? The sit and rise test. What is that exactly and how does that relate to health?

Okay, so it’s actually a pretty simple test. You just sit down on the floor and then stand back up. The catch is you can’t use your hands or arms to help you.

I feel like that would be easy for some people and really tough for others. What makes it so important?

Well, it’s a really good way to assess your mobility and flexibility, which are super important for, you know, staying independent and pre ending falls as we get older. And there was this study, it’s mentioned in the article, that found something pretty amazing. People who had trouble with the sit and rise test actually had lower survival rates over time.

So, being able to move around easily is actually linked to a longer life.

That really makes you think about all the time we spend like sitting at desks and looking at screens.

Does, doesn’t it? This test is kind of like a sneak peek into your overall uh what’s the word? Muscular skeletal health. It shows how well you’ll be able to get around as you get older. And speaking of aging, the article brings up this really big question. How do we age well and stay healthy for as long as possible?

That is the million dollar question, isn’t it? And I’m guessing this article suggests that these measurements can help us do just that.

You got it. It’s all about getting a more complete picture of our health beyond just like weight or blood pressure. But it also points out that health isn’t just about the physical stuff. Our mental and emotional well-being play a huge role too.

That’s true. I mean, you can be physically fit but still struggle with things like stress or anxiety. So, how does the article address that side of things?

Well, it really emphasizes, you know, having a positive mindset, managing stress,

and having those good social connections. It even suggests those things can help boost your immune system, you know, protect you from chronic diseases and all that.

Wow. Really? So, it’s not just what you eat and how much you exercise. It’s about how you think and how you connect with other people too.

Exactly. It’s all connected, right? Physical, mental, emotional. You can’t really separate them.

It’s like a holistic view of health, taking care of the whole person.

Exactly. And that kind of brings us back to those three measurements we were talking about. They’re a good way to like check in with your physical health and maybe see where you can improve, you know.

Okay. I like that. So, let’s get practical for a minute. If someone wants to, you know, boost their scores on those measurements, where should they start?

Well, with V2 max, remember that’s all about how well your body uses oxygen during exercise. And like we said earlier, high intensity interval training, that HIIT stuff can be a real gamechanger.

But for someone who’s never done HIIT before, it seem a little daunting. Any tips for easing into it?

Absolutely. You don’t have to go all out right away. Start with like a shorter workout, maybe 10 or 15 minutes, and slowly increase the intensity and how long you do it as you get more fit. And you can always modify the exercises too.

Like instead of sprinting, maybe you do a fast walk or a light jog.

Right. Right. So, it’s all about finding that starting point that’s challenging but not like impossible and then just pushing yourself a little further each time.

Exactly. And listen to your body. Don’t be afraid to take rest days when you need them.

Good advice. Now, what about grip strength? How can we, you know, pump up those numbers?

There are a few easy exercises that can really make a difference like the dead hang. You just find a bar or something you can grip comfortably and hang there as long as you can. Oh,

Okay. Sounds simple enough.

It is, but trust me, it’s a great workout for your forearms and grip.

How long should someone aim to hang for?

Start with what you can do. Maybe like 10 or 15 seconds and then gradually increase the time. And you can also try different grips like overhand, underhand. Just mix it up a little.

Yeah, variety is the spice of life even when you’re hanging from a bar. Any other exercises?

Farmers carries are another Another great one, farmer’s carries.

What’s that?

It’s just like it sounds. Pick up a weight in each hand and walk with it. You can use dumbbells, kettle bells, even heavy grocery bags if you want. And it works your grip, but also your core, shoulders, back, even helps with your posture.

I’m definitely adding farmers carries to my workout routine. All right, last but not least, the sit and rise test. That one seems like it’s all about flexibility and mobility, right? Any tips for improving in those areas.

Yoga and Pilates are both great for that. Lots of movements that challenge your balance and flexibility and all that.

Yeah, I’ve tried yoga before and I always feel so much better afterward, but it can be intimidating for beginners. What would you say to someone who wants to try it but doesn’t know where to start?

Oh, there are so many beginner friendly classes these days. You can even find videos online that are specifically for the sit and rise test.

And you don’t have to be a yoga master to benefit either. Just taking a few minutes each day to stretch can make a huge difference.

So, it’s all about finding what works for you and making it a regular part of your routine.

Exactly. And that actually brings up a really important point from all of this. You don’t have to make these big crazy changes to live a healthier life, right?

It’s about those small sustainable changes. You know, the little things you can actually stick with and building those habits over time.

Yeah, that’s really encouraging. So, we’ve covered the physical side of things pretty well, but the article also talked about mental and emotional well being. any practical tips for you know taking care of those aspects of health?

One of the simplest things but also one of the most powerful is mindfulness like meditation, deep breathing, even just taking a few minutes to appreciate the little things that can help reduce stress so much and it’s good for your overall well-being.

Oh yeah. Just slowing down and being present in the moment.

Exactly. And another big thing for mental and emotional health is nurturing your social connections, spending time with people you care about. Having meaningful conversations, being part of a supportive community, that can make a huge difference in how happy and resilient you are.

That makes sense, but it’s easy to let those connections slip, especially when life gets busy. Any tips for strengthening those social ties?

Just make an effort to reach out to people, even if it’s just a quick call or text. Join a club or group that interests you. Volunteer. There are tons of ways to connect with others.

Those are great ideas. So, we’ve covered a lot in this deep dive. We’ve talked about those surp rising measurements of health. We’ve discussed practical strategies for improving our physical and mental well-being and we’ve highlighted that, you know, holistic approach. What’s the main takeaway you want listeners to walk away with?

It’s about realizing that health isn’t like, you know, it’s not a finish line you cross. It’s a journey. It’s something you keep working on.

It really is. And it’s different for everyone. There’s no one right way to be healthy.

Exactly. It’s not about being perfect. It’s about finding what works for you. Making choices that make you feel feel good, you know, in every way.

Totally. It’s about pushing yourself, but also being kind to yourself along the way.

Yeah, for sure. And remembering that health is about so much more than how you look. It’s about how you feel physically, mentally, emotionally. It’s about having the energy to do the things you love.

It’s about feeling alive, right? Having that spark. And I think those three measurements, the V2 max, grip strength, sit and rise test, they can really help us see where we’re at on that journey.

Totally. They give us something concrete to track. But it’s not about obsessing over the number. numbers. It’s about using them as a guide to help us live better lives, healthier, and happier.

That makes a lot of sense. Until next time, everyone, stay curious.

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How Beliefs Affect Our Nutrition

There is a fascinating interplay between the power of belief and its profound impact on our corporeal health and nutrition. From the intriguing ability of belief to shape our perception of food to its remarkable sway over our hormonal responses, the connections between what we think, what we eat, and how it affects our bodies are powerful.

“What is becoming more and more clear is that expectations and predictions have a very strong influence on basic experiences, on how we feel and what we perceive. Doing anything that you believe will help you feel better will probably help you feel better.”

– Dr. Leonie Koban, Ph.D., Neuroscience and Affective Sciences, Lyon Neuroscience Research Center

What is the Belief Effect?

The Belief Effect occurs when patients’ expectations and beliefs play a substantial role in determining their health outcomes. It mimics the brain’s capacity to produce real physiological responses in the absence of any active treatment or intervention.

Faith and attitudes can influence the release of neurotransmitters, hormones, and immune system responses, all of which can affect the body’s functioning.

Scientific Evidence

Numerous studies have detailed the intricate relationship between belief, nutrition, and health, shedding light on how our cognitive processes can significantly impact our well-being. How else does the Belief Effect play a pivotal role in shaping our nutritional choices and health outcomes?

How Your Beliefs Shape Nutritional Health

The Ghrelin Response

In a study published in the journal Psychosomatic Medicine, researchers examined the influence of expectation on ghrelin, the hunger hormone.

Participants were given identical milkshakes, but they were told that one was a “decadent indulgence” and the other a “sensible, low-calorie choice.”

Remarkably, those who believed they were consuming the indulgent shake showed a more significant increase in ghrelin levels or an increase in the feeling of hunger or being unsatisfied with the meal, even though both shakes had the same nutritional content, those who had the “sensishake” felt less hungry, or had a lower ghrelin level.

The Flavor Perception

A study published in Appetite investigated the relationship between beliefs about food healthiness and taste perception. Participants were presented with identical food items but were led to believe that one was healthier than the other.

The results showed that individuals who believed the food was healthier rated it as more flavorful, demonstrating the influence of belief on taste perception. The person’s belief or how she/he interprets (inter-presents or internally represents) directly governs the biological response or behavior.

Another remarkable study involved a woman who suffered from split personalities. At her baseline personality, her blood glucose levels were normal. However, the moment she believed she was diabetic, her entire physiology changed to become that of a diabetic, including elevated blood glucose levels.

Diet & Nutrition

Belief in the effectiveness of a specific diet can have a profound impact on dietary adherence and outcomes. A study published in the Journal of the American Medical Association (JAMA) explored the influence of belief on weight loss.

Participants who had strong beliefs in the efficacy of a particular diet were more likely to adhere to it and achieve better weight loss results compared to those with less conviction. (This is one I personally need to subscribe to—I typically last about a week on a new dietary regimen before getting off track.)

The belief effect extends to nutrient absorption, as well. Studies have shown that believing you are consuming a nutrient-rich meal can enhance your body’s ability to absorb those nutrients. Your faith in the nutritional value of a meal can impact how efficiently your body extracts vitamins and minerals.

Metabolic Response

Our metabolic response to various foods can be influenced by our beliefs in their healthiness. A study published in the Journal of Behavioral Medicine investigated the effect of belief on post-meal metabolic markers. Participants who believed they were consuming a healthy meal exhibited more favorable metabolic responses, including improved insulin sensitivity, compared to those who believed the meal was unhealthy. Incredible what the mind can do!

There’s also a dedicated podcast on the connections between neuroscience and human behavior: The Huberman Lab podcast, hosted by neuroscientist Dr. Andrew Huberman, explores topics related to the impact of beliefs on health.

In a recent episode, Dr. Huberman emphasized the vital importance of understanding how belief affects our overall well-being. In this episode on mindset and health, Dr. Huberman explores the impact of diet, is actually a combined product of what you are doing, what you are thinking about, your stress, your anxiety—the interconnectedness of your mental and physical self.

Belief Effect Extends Far beyond Nutrition

Let’s briefly examine just some of the ways the Belief Effect impacts overall health.

Pain Management: Studies have shown that individuals who believe they are taking a potent pain reliever but are actually ingesting a placebo often experience reduced pain perception. This demonstrates the brain’s ability to release endorphins and modulate pain signals based on belief alone.

Mental Health: Faith in the effectiveness of psychotherapy or medication can significantly improve mental health outcomes. Positive expectations can lead to reduced symptoms of depression and anxiety.

Immune Function: Belief can influence immune responses, affecting the body’s ability to fight off infections and diseases. Optimistic beliefs and positive attitudes have been linked to improved immune function.

Cardiovascular Health: Belief in the benefits of lifestyle changes, such as exercise and dietary improvements, can lead to better cardiovascular outcomes, including lowered blood pressure and cholesterol levels.

These studies provide robust evidence supporting the notion that belief can significantly influence nutrition and health outcomes. Recognizing the power of belief in shaping our dietary choices and metabolic responses underscores the importance of a holistic approach to health that includes both physical and psychological factors.

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Tiny plastics pose huge problems

Small pieces of plastic, now termed microplastics have infiltrated all ecosystems, posing a severe threat to wildlife…and now us. New research has shown that microplastics — especially its microscopic offspring, nanoplastics — might accumulate within our bodies, too.

Microscopic Fibers with Massive Implications

Microplastic particles measure less than 5mm in size, or smaller than the width of a pencil eraser.

How do these plastics find their way inside us? I’ve never been caught in a hailstorm of plastic beads (and you probably haven’t either). Unfortunately, what we’re talking about here is something smaller…way smaller.

We’re talking about nanoplastics. Fibers that are smaller than 1 micrometer (1 μm), or the length of a tiny bacterium, or 1/50 the width of a strand of human hair. 

Despite its seemingly inconsequential size, nanoplastics pose significant risks.

These barely detectable yet ever-present fibers can pass through biological barriers, like blood and organ lining and, over time, accumulate within the body.

Where Do The Fibers Come From?

Microplastics, including nanoplastics, are ubiquitous because they’re durable and resist decomposition. They are primarily generated through the breakdown of oversized plastic items and fabrics, microbeads in personal care products, and a host of other industrial processes.

The Organization for Economic Cooperation and Development (OECD) held a seminar based on reporting from the government of Sweden that found synthetic textiles as the single greatest contributor to engineered microplastics in the ocean, accounting for 35% of total microplastic volume. 

Polyester, nylon, and acrylic – common fabrics used to make 60% of the world’s clothes — are all considered synthetic.

Unfortunately, our typical shopping habits are mostly to blame here, with synthetic fabrics and toiletries making up almost 40% of the total microplastic volume.

These plastic-based fibers shed microplastics every step along the way, from its production, to wearing and laundering, and even during its eventual disposal, mostly in landfills. In fact, a 2016 study found that each laundering of a fleece jacket releases an average of 1.7 grams of microfibers, which can end up in the ocean. Nylon, polyester and acrylic clothes all shed microfibers when washed.

Tires are next in line as significant sources of microplastics, followed by city dust. While you’ll find a greater concentration of microplastics around densely populated areas with heavy traffic, industrial activity, and busy commerce, these tiny particulates are adept at world travel.

In fact, scientists recorded 365 microplastic particles per square meter falling daily from the sky in the remote Pyrenees Mountains in southern France.

The Path from Environment to Food

One of the most alarming aspects of microplastic contamination is its presence in what we eat. Microplastics have been found in a wide range of whole foods, including seafood, fruits, vegetables, honey, and bottled drinking water.

Microplastic entry into our food system mostly happens through these channels:

  • Ingestion by animals and seafood that we eventually eat (“trophic transfer”)
  • Soil and plants absorbing degraded fibers from synthetic mulches and films (plastic bags, for example)
  • Airborne fibers that, once settled, are ingested or absorbed by trophic transfer
  • Food processing and packaging along all points, from the industrial food and drink facilities, to chopping on our polyethylene cutting boards at home

Health Risks from Ingesting Plastics

Several studies have pointed out the adverse effects in various parts of our bodies, including:

“Our research shows that we are ingesting microplastics at the levels consistent with harmful effects on cells, which are in many cases the initiating event for health effects.”

–        Evangelos Danopoulos, Hull York Medical School, U.K.

Microplastic Release using Microwaves

A recent and particularly frightening study from University of Nebraska demonstrates microwaving’s effect on plastics, compounding concerns found in previous studies.

The issue comes down to the structure of plastic during production. Simply put, particles look and behave like cooked spaghetti. You know how cooked spaghetti clumps together when cooling down, but then starts releasing strands when reheated? Those little spaghetti-like plastic structures are released into our foods when plastic gets hot in the same way.

But what about plastic containers that read “microwave-safe”? Perhaps they’re not so safe after all. This study found that heat from the microwave can cause plastic containers to break down, releasing small plastic particles into the food or beverage being heated. And not just a few particles: some containers could release as many as 4 million microplastic and 2 billion nanoplastic particles from only one square centimeter of plastic area within three minutes of microwave heating.

But it doesn’t stop at microwaves:

  • Cooking food in plastic containers or using plastic utensils in hot foods can also release microplastics and nanoplastics
  • Refrigeration and room-temperature storage for over six months can also release millions to billions of microplastics and nanoplastics
  • Polyethylene food pouches commonly used for kids’ applesauce, yogurts, and smoothies, released more particles than polypropylene plastics, often used for refrigerated storage containers and restaurant take-out orders

Separately, the researchers also found that microplastics released from plastic containers caused the death of 77% of human embryonic kidney cells. However, more research needs to be done on this to be conclusive, as this was a first-time in-vitro (i.e. test tube) study.

What Can We Do?

Yes, this information is scary, but don’t fear…we have an incredible food system providing us all with fresh and affordable food choices every day. And plastics do have their place in this system: they reduce food waste by keeping items fresher longer, avoiding cross contamination, and keeping food prices low.

The most important thing you can do to help offset plastics’ negative effects? Plain and simple: eat a balanced diet. Consuming a variety of fresh produce, lean proteins, and healthy fats is the most efficient way to promote healthy digestion, flush toxins from organs, boost cellular activity, and initiate an effective immune response. And, coincidentally, fresher food choices usually have less plastic packaging than their shelf-stable counterparts. 

And here are some other things to implement into your daily life.

  • Avoid microwaving plastic by using microwave-safe glass or ceramic containers instead
  • Consider a time-restricted eating schedule that provides your body with a daily rest from digestion so your organs can operate better and with less inflammation
  • Eat foods high in antioxidants, chlorella, and selenium. These nutrients bind to toxins for removal from your digestive system.
  • Limit premade meals packaged with plastic and that require heating in their container(microwave foods in glass containers instead of plastic ones)
  • Curb consumption of bivalves like oysters, clams, and mussels. When eating these shellfish, you also consume their digestive systems, which harbor more plastics than foods from anywhere else.
  • Reduce plastic use by selecting safer materials, like glass or stainless steel
  • Bring a reusable cup when going to the coffee shop, the gym, work, etc.
  • Filter your tap water to reduce your exposure to microplastics. And don’t drink water from plastic water bottles
  • Reduce canned food purchases since they have thin plastic linings and hold food for extended periods of time
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The Ins & Outs of Mushroom Products

Mushrooms have been enjoyed for ages, not just because they’re delicious, but also for their amazing health perks! Recent studies have shown that mushrooms are packed with essential vitamins, minerals, fiber, and special compounds that are great for your overall health.

As people become more curious about these advantages, mushroom supplements have popped up as a handy way to tap into their potential, making it easier to reap the benefits without relying solely on eating them.

Nutritional Benefits of Mushrooms

We at Dirt to Dinner have tried a variety of mushroom powders and supplements. We love sources that have proven cognitive and immune benefits but we always want to know that our sources are the best.

Mushrooms are a natural source of essential nutrients such as B vitamins (riboflavin, niacin, pantothenic acid), minerals (potassium, copper, selenium), and dietary fiber. They also contain unique bioactive compounds such as flavonoids, β-glucans, ergosterol (a precursor of vitamin D), and various polyphenols. These compounds have been linked to immune system modulation, antioxidant activity, and potential anti-inflammatory effects.

Mushroom varieties like Shiitake (Lentinula edodes) and Reishi (Ganoderma lucidum) have been extensively studied for their health-promoting properties. Shiitake, for instance, contains lentinan, a polysaccharide with immunomodulatory effects. Reishi mushrooms are known for their triterpenoids, which exhibit potential antitumor and anti-inflammatory activities.

Lion’s Mane (Hericium erinaceus) is another medicinal mushroom with a unique appearance, resembling cascading white icicles. Beyond its culinary uses, Lion’s Mane has gained attention for its potential health benefits, particularly in the realm of cognitive health and neurological well-being. It contains bioactive compounds, including erinacines and hericenones, that have shown neuroprotective effects and the ability to support brain health.

Lions Mane can also stimulate Nerve Growth Factor (NGF), which contributes to nerve cell maintenance and repair. It can help form new neurons, combat cognitive decline, and enhance memory and attention—truly incredible cognitive benefits!

Mushroom Supplements & Benefits

Back in February of this year, market reports had some exciting news. The global functional mushroom market, which covers everything from mushroom-based foods and drinks to supplements, was valued at a whopping $50.3 billion! And guess what? It’s still on the rise!

Now, let’s talk about the real heroes here – mushroom supplements. They’re all the rage! There are lots of brands out there crafting these powerhouse formulations, making it super easy to bring the magic of mushrooms into your daily routine. They come in all sorts of forms like powders, extracts, capsules, and tinctures. It’s like a mushroom smorgasbord. 

These supplement folks make a big deal about specific compounds like β-glucans, polysaccharides, or triterpenoids because they’re like the secret sauce behind the potential health perks. But here’s the real question: how can we be sure we’re getting a top-notch product? Is it just about the formulation or are there other considerations?

Here are some key factors to consider when assessing supplement quality and ensuring the authenticity:

Ingredient Transparency:

  • Reputable manufacturers should clearly list the mushroom species used and the active compounds present in their products. Generic terms like “mushroom extract” or “mushroom blend” without specifying the species should be approached with caution.
  • Each mushroom species has a scientific name that consists of two parts: the genus and the species. For example, Lion’s Mane’s scientific name is Hericium erinaceus. Verify that the scientific names of the mushrooms are provided on the label to ensure accurate identification.
  • Country origin should also be listed on their label, as some regions are known for producing high-quality mushrooms due to optimal growing conditions and cultivation practices- those include Japan, the U.S., Canada, Korea, Netherlands, Poland, and Germany.

Testing for Active Compounds:

  • High-quality, reputable supplements undergo testing to verify the presence and concentration of specific bioactive compounds, such as beta-glucans or triterpenoids, which contribute to the mushroom’s health benefits.
  • The label should indicate the concentration or standardized amount of these compounds. Avoid anything with “proprietary blends” as they may hide specific ingredients.

Third-Party Verification:

  • There are three main third-party verifiers,  The United States Pharmacopeia (USP), The National Sanitation Foundation (NSF), and ConsumerLab. Be sure to research the brand to ensure it has obtained certifications from one of these independent organizations that ensure potency, authenticity and quality.
  • If you’re still uncertain about a product’s authenticity, consider consulting healthcare professionals or experts who specialize in herbal or nutritional supplements. They can provide guidance based on their expertise and knowledge.

What do the Experts Say?

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We had a chance to talk to executives with MUD WTR, a mushroom coffee substitute brand that broke into the market and has gained a lot of attention. They had a lot to say about ‘shrooms!

We asked their take on third-party verifications, they noted that these can be prohibitively expense to obtain. Most reputable mushroom companies, with sound sources, transparency with their growth methods, and formulations are just as good as those who jumped through hoops to get the certifications.

That said, MUD WTR is committed to transparency, even working to add a nutrient label to their packaging so consumers know just how much of each nutrient they are getting! So, if you are looking for other great mushroom brands, if you don’t see a certification, be sure to look on their sites for transparency with sourcing and growing methods.

Other experts, Paul Stamets and Steve Farrar, two trailblazing mycologists in the fascinating world of mushrooms, have left an indelible mark and played a significant role in shaping the strategies of numerous mushroom brands. Their expertise and insights have been a guiding light for brands as they develop their mushroom-based products.

While Paul Stamets and Steve Farrar may have slightly differing perspectives on certain mushroom-related matters, there’s one critical point on which they find common ground: sourcing.

Stamets and Farrar’s resounding advice is to stick with mushrooms cultivated in the United States.

This approach not only supports local agriculture, but also prioritizes safety and product quality. 

How are mushrooms grown?

Mushroom cultivation is a complex process that significantly influences their nutritional content. An intricate interplay of factors, such as the growing medium, ambient conditions, and light exposure, collectively shapes the mushrooms’ nutritional composition. Some mushroom species, such as reishi and shiitake, possess compounds with immune-enhancing attributes. Recognizing the nuances of cultivation practices empowers consumers to make informed choices about the mushrooms they consume. Debatably, the substrate in which they were grown is the most critical factor in their nutrient density.

Hence the importance of sourcing and transparency- to understand the conditions of which the mushrooms are grown. Reputable mushrooms brands will share their sourcing on their sites so you can check to make sure they are US grown.  Most brands chose to grown their mushrooms on oats, as they provide the most nutrient density to the fruiting portion of the mushroom.

Check out these brands, who either hold the third-party certifications and/or are committed to transparency around sourcing and growing:

  • OM Mushrooms: Sourced in the US, this brand also has the BRC AA Rating, a coveted food safety rating. About halfway down this page you will see the section- “Growth Medium Matters” where the brand details that these mushrooms are grown on oats!
  • Host Defense: Host Defense is founded by Paul Stamets, a renowned mycologist. They produce a variety of mushroom supplements made from organically grown mushrooms. Their commitment to quality and sustainability is notable. Check out their R&D page, which details some of the 77 studies he has co-authored and applied sciences to his formulations.
  • Four Sigmatic: Check out the video on this page– where they discuss using the fruiting body, meaning they use no mycelium or filler grains, they use third party labs to test for toxins like heavy metals and mycotoxins as I mentioned previously, which is a real concern.
  • Pure Essence Labs: While not exclusively a mushroom supplement brand, Pure Essence Labs includes mushrooms in some of their formulations, emphasizing their health benefits alongside other nutrients. They explain at the bottom of the linked page what they are grown on—rice or barley!

Knowing how much mushroom product is in each of these supplements can be a challenge. Thankfully, Pure Essence Labs provides an example to calculate the volume of mushrooms present in your supplements:

Product A: MyPure™ Cordyceps – 500 mg of cordyceps 1:1 extract

  1. Multiply the first number of the extract ratio by 10. (e.g., 1 x 10 = 10)
  2. Multiply the amounts of each extract present by the numbers derived from step one. (e.g., 500 mg x 10 = 5,000 mg)

Product B: MyPure™ Cordyceps 4X – 300 mg of cordyceps 1:1 extract and 200 mg of 10:1 extract

  1. Multiply the first number of the extract ratio by 10. (e.g., 1 x 10 = 10 and 10 x 10 = 100)
  2. Multiply the amounts of each extract present by the numbers derived from step one. (e.g., [300 mg x 10 = 3,000 mg] + [200 mg x 100 = 20,000 mg] = 23,000 mg)

By following these steps and practicing due diligence, you can make more informed decisions when choosing mushroom supplements and ensure that you’re getting authentic and high-quality ingredients.

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Eat these foods to boost your mood

Why do we care about serotonin?

One in four Americans currently suffers from anxiety or depression, correlating directly to serotonin levels found in the body. Normal serotonin levels help with your emotional state and digestion, sleep, wound healing, sexual desire, and bone density. However, the most common issues with low serotonin levels are related to mental health.

Serotonin is a neurotransmitter known as the “happy hormone.” It is vital in managing stress, supporting mental well-being, enhancing social interactions, promoting better sleep, and improving cognitive function and emotional resilience.

And its benefits don’t stop there. In bones, serotonin regulates bone density and remodeling, with high levels linked to increased bone density and a reduction in potential risk of osteoporosis, while promoting bone formation. Serotonin also plays a role in wound healing by aiding in blood clotting through platelet release and influencing immune response and tissue repair processes.

How does it actually do all of that? It plays a crucial role in the central nervous system as it acts as a neurotransmitter. It carries messages between the nerve cells in the brain and throughout the body.

Gut-brain axis support network

The gut-brain axis refers to the bidirectional communication between the gut (gastrointestinal tract) and the brain. It involves complex interactions between the central nervous system (CNS) and the enteric nervous system (ENS), which is often referred to as the “second brain” of the body due to its extensive network of neurons in the gut.

Serotonin plays a critical role in this communication system, serving as a messenger molecule that helps regulate various physiological processes and behaviors. The majority of serotonin in the body is found in the gut, serving multiple functions:

Changes in gut serotonin levels can have major impacts on many bodily functions. Having balanced serotonin levels in the gut helps normalize various gastrointestinal functions, including bowel movements and intestinal motility. Imbalances in gut serotonin levels have been linked to conditions like irritable bowel syndrome (IBS).

It can also affect feelings of satiety and control eating behavior, while also playing a role in the gut’s immune response, helping regulate inflammation and immune cell activity.

The gut-brain axis is a fascinating area of research that highlights the intricate connections between various bodily systems. Serotonin’s influence on the gut and brain underscores its role as a key mediator in the body’s communication network.

Serotonin-boosting foods

Okay, so now I know it can boost not only my mood, but fortify my immune system, help me regulate my hunger, positively impact my digestion and decrease inflammation, but should I take a pill? Is there a pill?

Here at Dirt to Dinner, after much research, we have included that it is always better to seek nutrients through whole foods. Not only is the supplement industry unregulated which makes it hard to know what you are taking, but most of the time, nutrients are more bioavailable for the body to use in its whole food form.

Incorporating serotonin-boosting foods into your diet is a natural and accessible way to promote emotional and physical health and the many other benefits of serotonin.

Nutrients in foods such as complex carbohydrates, vitamin B6, omega 3s, and tryptophan all work together to do just that! For instance, a meal of salmon, quinoa, and spinach with sliced bananas for dessert will work well together to produce the serotonin you need!

Tryptophan-rich foods

Tryptophan is an essential amino acid that our bodies can’t produce alone. Consuming foods high in tryptophan can increase serotonin levels in our gut and brain, as the amino acid synthesizes to become serotonin in your body.

Good news for you, most people already consume more than double the recommended amount, typically 900-1000 milligrams daily as part of their regular diets. Some tryptophan-dense foods are cod, spirulina, nuts and seeds, and legumes.

Here’s a fun fact to share…

Most people think turkey has the most tryptophan, but take a look at the chart on the left! 

Complex carbohydrates

Consuming complex carbohydrates can also boost serotonin production. These carbohydrates increase insulin levels, which aids in the absorption of amino acids, including tryptophan, into the brain. Some excellent sources of complex carbohydrates include whole grains ( like oats, quinoa, farrow, and brown rice), sweet potatoes, and legumes ( including beans, lentils, and peas).

Not sure how to tell the difference between a complex carb and a simple carb? Here’s a good trick: most whole, unprocessed foods contain complex carbs. Avoid processed foods and “white” foods, which are mostly comprised of simple carbs.

When you eat a meal rich in carbohydrates from whole grains, insulin stimulates the uptake of other amino acids into cells, leaving tryptophan with relatively fewer competitors. As a result, more tryptophan can be converted into serotonin, contributing to a more balanced and positive mood.

Complex carbohydrates provide a slow and steady release of energy compared to simple carbohydrates. This sustained energy release helps stabilize blood sugar levels, preventing rapid spikes and crashes. Fluctuations in blood sugar levels can affect mood and energy levels, and stable blood sugar can reduce emotional ups and downs.

Vitamin B6 & serotonin conversion

Vitamin B6 helps the body convert tryptophan into serotonin. Including foods high in vitamin B6 can enhance this serotonin synthesis.

Some notable sources of vitamin B6 are fish (like tuna, salmon, and trout), poultry, and bananas. B6 is critical in allowing the body to utilize serotonin to assist with our cognitive and emotional functioning.

Curious about other B6-rich foods? Print out this handy chart and stick it on your fridge!

Omega-3 fatty acids

The relationship between omega-3 fatty acids and serotonin involves multiple interconnected mechanisms that can impact mood and emotional well-being. Omega-3 fatty acids are essential for brain health and function, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These fatty acids are incorporated into cell membranes, influencing membrane fluidity and receptor activity. By regulating the cell membrane, omega 3s can enhance the function of serotonin receptors, making them more responsive to serotonin.

Studies suggest that omega-3 fatty acids, when consumed in sufficient amounts (at least 200mg a day), may contribute to maintaining healthy serotonin levels.

Which foods are excellent sources of omega 3s? At the top of the list are fatty fish (tuna, salmon, trout, herring, anchovies), chia seeds, and flaxseeds.

What else can we do?

Want to boost the effects of these foods? Get good sleep. Serotonin is the first step in melatonin production, a hormone we produce that regulates sleep-wake cycles. Ensuring you are making enough serotonin can support healthy sleep patterns and improve sleep quality, leading to better overall health and productivity.

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Are You Deficient in Key Nutrients?

We have all heard the term ‘eat a balanced diet’. But what does that mean? And, honestly, why should we do it? Finding the ‘right’ foods can be complicated and time-consuming. Is it really worth it?

The answer is ‘Yes!’. Otherwise, your body can be subject to all kinds of complications and diseases. Particular attention should be paid to fruits and vegetables.

Epidemiological and clinical studies have consistently demonstrated the numerous health benefits associated with eating fruits and vegetables, each day. And be sure to get your daily recommended fiber.

Calcium Deficiency

Calcium is essential for maintaining strong bones and teeth, regulating muscle function, and supporting nerve transmission. Unfortunately, 70% of Americans fail to meet their recommended daily intake of calcium, which can lead to increased risk of osteoporosis and fractures. Symptoms of calcium deficiency include muscle cramps, weakened bones, and dental problems.

To combat calcium deficiency, include calcium-rich foods in your diet. Dairy products such as milk, cheese, and yogurt are excellent sources. For individuals who are lactose intolerant or follow a vegan diet, calcium-fortified plant-based milk, tofu, leafy greens (like kale and collard greens), and almonds can provide adequate calcium intake. Aim for 1,000-1,200 mg of calcium per day, depending on your age and gender.

Vitamin D Deficiency

Even after all the conversations about the importance of vitamin D to fight Covid, half of the U.S. population has a deficiency, especially among those who live in locations with limited sun exposure and northern latitudes.. Vitamin D is essential for maintaining healthy bones, regulating the immune system, and supporting overall well-being.

Symptoms of vitamin D deficiency include fatigue, muscle weakness, bone pain, cancer, bone fractures, and a weakened immune system.

To combat a vitamin D deficiency, the best thing to do is to get out in the sun without sunscreen for about 10-15 minutes a day. For best sunlight, make sure your shadow is shorter than your body. If sun is not available, then incorporate vitamin D-rich foods into your diet.

Fatty fish such as salmon, mackerel, and sardines are excellent sources. Additionally, fortified dairy products, egg yolks, and mushrooms exposed to sunlight are also good dietary sources. Aim for 600-800 IU of vitamin D per day to meet your body’s needs.

Vitamin C Deficiency

Vitamin C is a powerful antioxidant that supports immune function, collagen synthesis, and iron absorption. Although severe vitamin C deficiency (also known as scurvy) is rare in America, mild deficiencies are still prevalent, with 43% of U.S. adults and 19% of children deficient.

Symptoms of vitamin C deficiency include fatigue, poor wound healing, and susceptibility to infections.

To combat vitamin C deficiency, incorporate vitamin C-rich foods into your diet. Citrus fruits (such as oranges and grapefruits), strawberries, kiwi, bell peppers, and broccoli are excellent sources of vitamin C. Aim for 75 and 90 mg of vitamin C per day for women and men, respectively.

Iron Deficiency

Iron is vital for the production of red blood cells and the transportation of oxygen throughout the body. Iron deficiency, also known as anemia, is a common nutrient deficiency, with 17% of premenopausal women and 10% of children in the U.S. . Symptoms of iron deficiency include fatigue, weakness, pale skin, and difficulty concentrating.

To combat iron deficiency, include iron-rich foods in your diet. Animal sources such as red meat, poultry, and seafood are excellent sources of heme iron, which is the most absorbable type of iron. Plant-based sources of iron include legumes, tofu, spinach, and fortified cereals.

Pairing iron-rich foods with foods high in vitamin C, such as citrus fruits or bell peppers, can enhance iron absorption. Aim for 18 mg of iron per day for women and 8 mg per day for men.

Creating a Balanced Diet to Combat Nutrient Deficiencies

Now that we have discussed the top five nutrient deficiencies in America, let’s explore how to create a balanced diet that can help combat these deficiencies. The table below provides a breakdown of the recommended daily intake of each nutrient and the corresponding foods to include in your diet.

We went straight to Dr. Michael Greger’s book, How Not to Die. He has a ‘daily dozen’ list of foods to put on your meal plan every day. He even has an app so you can check them off.

See his list below for more ways to get all those nutrients into your diet:

Small changes make a big impact

By incorporating these practical tips, you’ll find it easier and more enjoyable to meet your daily recommended intake of fruits and vegetables while ensuring you’re getting adequate fiber and protein as well. Remember to consult with a healthcare professional or registered dietitian for personalized guidance based on your specific nutritional needs.

Consider these Meal Plans!

Scroll down for some examples of meal plans that include each of your recommended daily intake of vitamin D, iron, vitamin B12, calcium and vitamin C. This also includes your daily value of fiber, fat and protein while taking into consideration your recommended caloric intake, based on a 2,000 calorie per day diet (unless otherwise noted).

 

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How Much Protein Should We Eat?

protein shake with almonds

A case study in how much protein is enough

Take, for instance, Patrick and Cynthia. Patrick’s day consisted of sitting at his desk at work, working on his computer, and then coming home to relax on his couch with some TV shows. He rarely engages in any physical activity or exercise except for an after-dinner stroll with his wife.

Patrick’s protein needs are usually calculated based on his body weight, which is 195 pounds. His recommended daily protein intake is  0.35g per pound of body weight, which amounts to approximately 70g of protein per day. This amount of protein is enough to meet Patrick’s minimum physiological protein needs and support his lifestyle.

On the other side of the spectrum is an athletic individual named Cynthia. Cynthia is gearing up for a marathon while weightlifting and doing high-intensity intervals as part of her training.

How much protein does Cynthia need each day? Based on her body weight of 154 pounds and intense level of activity, her recommended daily protein intake is about o.73g per lb., which amounts to approximately 112g of protein per day. This is necessary because her body needs more protein to repair and build muscle tissue, support her high-intensity workouts, and recover faster.

Body weight & lifestyle factors

Most of us fall in between Cynthia and Patrick. We exercise between 30-60 minutes a day, and it can range from yoga and walking to lifting weights and high-intensity cardio. Our protein intake depends on our lifestyle and energy needs.

The American College of Sports Medicine indicates that anywhere from 10-35% of the average American’s diet should contain proteins. In terms of bodyweight, this means a recreational athlete weighing 150 pounds should strive for between 75-90 grams per day.

Of course, if you exercise more, you can increase your protein consumption— but you don’t need to overdo it! If you are eating protein with the hopes of building muscle, the quality, quantity, and timing of consumption is more important than the overall amount you eat.

The Academy of Nutrition and Dietetics recommends eating 20-30 grams of complete protein within 2 hours of exercise.

Which protein sources are best?

When eating protein, you want to make sure it is a complete protein, meaning it contains all 9 essential amino acids. Eggs, milk, and lean beef are high-quality proteins that are easily digestible. For instance, one large egg contains around 6 grams of protein.

Turkey, chicken, and fish are also a good source of protein. 3 oz. of chicken or fish contains anywhere from 19-24 grams of protein.

Dairy is another great source of protein: a 5.3 oz container of plain Greek yogurt contains 15 grams of protein. A cup of milk has roughly 8 grams of protein and an ounce of cheese contains 7 grams of protein.

Legumes have protein, too! A cup of lentils contains roughly 16 grams of protein. Including a variety of vegetable protein sources in your diet is also a good strategy to ensure you’re getting a range of nutrients.

But let’s say you are the average athlete, and you weigh 150 pounds and need about 75-90 grams of protein. In one day, if you ate:

  • 1 cup of oatmeal (10g of protein)
  • two eggs (12 g)
  • 6 oz of chicken (42g)
  • ½ cup of lentils (8g)
  • 1 cup of black beans (15g)

…you would have consumed 87 grams of protein.

But honestly, that is a lot of food. Plus, you need to add in more fruits and vegetables and some carbs. So, it is tempting to throw in some protein powder on your oatmeal in the morning or eat a protein bar as an afternoon snack.

What about protein supplements?

Are protein products, like shakes, powders, and bars, part of your daily routine? The protein supplement market has been rapidly expanding, with the industry fueled by factors such as the aging population, fitness trends, growing interests in plant-based protein supplements, and accessibility to e-commerce. There is also a continuous interest in self-care, contributing to the growth of this industry.

The question of whether protein supplements are good for you depends on various factors, including your dietary needs, health status, and lifestyle. Of course, like any change in your diet, it is best to ask your doctor.

However, EatingWell suggests that high-quality, third-party tested protein powders with minimal sugar and no harmful additives can be a healthy choice. As we age, we lose muscle, and boosting our protein intake may help increase strength and lean body mass, especially if you have a restricted diet.

Medical News Today also shares research suggesting that protein supplements significantly improve muscle size and strength in healthy adults who perform resistance-based exercise training.

Protein powder considerations

However, it’s important to consider the quality control of protein supplements. As per a review published on Human Kinetics, safety assessments are crucial, especially given the potential addition of cheaper ingredients to increase total protein content.

According to Harvard Health, protein powder supplements can harbor health risks and are recommended only for certain conditions, such as impaired appetite or wounds. You should make sure that the protein powder is ‘clean’ and does not have unnecessary additives. NIH published a study indicating that some protein powder supplements can have heavy metals.

Lastly, online sales of protein supplements have increased, indicating a shift in how consumers purchase these products. However, this also highlights the need for further education on potential health risks from unregulated protein supplements, as stated in a study on Wiley Online Library.

Can you consume too much protein?

You might not need your morning protein shake as much as you think. Of course, like anything else, too much of a good thing is just…too much.

Cleveland Clinic stresses that aside from bad breath, too much protein can overstress your kidneys causing kidney damage, digestive problems, and dehydration. It is always important to drink enough water to make sure your kidneys function well.

MDPI suggests the following:

“…Instead of adding protein and amino acid supplements to high-protein diets, protein should be preferably received from whole foods, such as fish, eggs, dairy products, legumes, and cereals, along with fibers and other food components supporting the well-being of both the host and their gut microbiota.

This should be highlighted in the nutritional plans of athletes, sportspeople, as well as more sedentary populations.”

Protein supplements can certainly be a healthy addition to your diet, but they’re not for everyone. These supplements are often utilized by athletes and those with specific dietary requirements who may struggle to meet their protein needs through food alone.

So, while protein supplements can be beneficial for some, they should be used wisely and under the guidance of a healthcare or nutritional professional.

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Can Stretching Help Nutrient Intake?


If you are like me, you work hard to (try) to get in all your servings of fruits and veggies each day, but did you know that if your body can’t absorb the nutrients, all that work could be for nothing? Fear not! Stretching – yes, stretching – can actually help with nutrient absorption in the body and help you maximize your nutrition.  Stretching can be painful and annoying. The general rule of thumb is to stretch and foam role one minute for every two minutes of exercise.

But why? When you stretch your muscles, you increase blood flow and circulation to those areas, which can help deliver nutrients to the muscles more efficiently. Stretching can also help improve the function of the digestive system by stimulating the muscles of the digestive tract and promoting more effective digestion and nutrient absorption.

How muscles affect nutrient absorption

When a muscle is stretched, it triggers a response in the body called the myogenic response. This response causes the muscle to relax and the blood vessels within the muscle to dilate, or widen. This widening of the blood vessels increases blood flow to the muscle and surrounding tissues, delivering oxygen and nutrients to the area and removing waste products.

Stretching can also activate the sympathetic nervous system, which is responsible for the body’s “fight or flight” response. This activation causes the release of adrenaline and other stress hormones that increase blood flow to the muscles and other tissues. This increased blood flow helps improve performance, reduce the risk of injury, and again, transport nutrients more efficiently to muscles and tissues.

Additionally, regular stretching and exercise can stimulate the production of nitric oxide in the body. Nitric oxide is a naturally produced chemical that’s primary role is vasodilation, or relaxing of the inner muscles’ blood vessels so they dilate. By increasing nitric oxide production through stretching, you can help improve blood flow to the muscles and other tissues, improving overall nutrient uptake.

Regular stretching and physical activity have also been shown to increase the number of nutrient transporters on the surface of muscle cells. These are responsible for transporting nutrients such as glucose and amino acids into the muscle cells, where they can be used for energy or muscle repair and growth.

Stretching before resistance exercise enhanced the anabolic signaling pathway (or otherwise known as the pathways that our body uses to communicate to our muscles what they need to grow) in skeletal muscle, which could improve muscle protein synthesis and nutrient uptake according to a study published in the Journal of Strength and Conditioning Research. The International Journal of Sports Medicine study echoed these findings, concluding that dynamic stretching before exercise improved the delivery of nutrients to muscles and enhanced post-exercise muscle recovery.

Your fascia, the connected tissue is now also found to shape your health. Think of fascia as a layer of saran wrap that protects and keeps your muscles and organs in place.  New research has shown that it is now considered its own organ with sensory nerves throughout the body.

Muscles need good nutrition!

We just reviewed how muscles absorb the nutrients you eat. But it is important to eat the RIGHT nutrients. If you are eating processed food with lots of sugar, there will be no healthy micronutrients for your muscles to absorb. Therefore, they will more easily injure and heal slower with more inflammation.

Kelly and Juliet Starrett, experts on athletics and mobility, are authors of the recent book, Built to Move.  They stress the importance of how ‘your daily nutrient intake affects all the components that allow you to move, including your muscles, tendons, ligaments, and other tissues as well as your cartilage and bones.’  They are not stickler’s about a certain diet, but instead focus on getting enough protein and micronutrients.

Rich Roll’s podcast with Kelly and Juliet, on ‘Becoming a Durable Human’ mentions how important it is just to eat your fruits and vegetables. Each night at dinner they have three vegetables with their protein.  If you are athletic, then eating one gram of protein per one pound of body weight is recommended.  If you are not as active then you can eat less but eat at least 70%.

While you are stretching at night and wondering why an injury has not healed – maybe think about what you ate that day.

Hormone-regulating effects

Stretching can also help improve the body’s cells to better regulate the hormone, insulin. Insulin plays a key role in nutrient uptake by facilitating the transport of glucose and amino acids into the muscle cells. Improving insulin sensitivity can help improve the efficiency of nutrient uptake by the muscles.

The European Journal of Applied Physiology study also looked at the relationship of stretching to insulin sensitivity and found that static stretching after exercise increased insulin sensitivity and glucose uptake in skeletal muscles. Other research that highlights the importance of glucose in nutrient uptake is the study published in the Journal of Sports Science and Medicine. This study found that pre-exercise stretching may enhance glucose uptake and utilization during exercise, which could improve energy availability for prolonged exercise.

Watch this video about glucose uptake:

Let’s talk digestion

Not only does stretching have benefits for nutrient transport and absorption, but it can also have a positive impact on your gastrointestinal tract, a critical component of digestion. Nutrients are absorbed into the body through the digestive system.

When we eat food, it is broken down in the mouth, stomach, and small intestine into smaller molecules such as glucose, amino acids, and fatty acids. These molecules are then absorbed into the bloodstream through the lining of the small intestine, where it then transports the nutrients to various organs and tissues to provide energy and support growth and repair.

The blood carries simple sugars like glucose, amino acids used for building proteins, and certain vitamins and salts to your liver. The liver then decides what it needs to store, and what can be sent to other areas that require nutrients.

What does all this have to do with stretching? Ever been in a yoga class or on a walk for example and suddenly had the urge to go to the bathroom, and we are not talking number one. Well, that sensation has likely been triggered by the stretching of your GI tract to help food move through and be absorbed more efficiently, thus speeding up your digestion. An efficient digestive system means less energy is used in the body, and more nutrients are absorbed.

Here’s what stretches help most…

While there is no specific type of stretching guaranteed to increase nutrient absorption, a few stretching exercises can help improve blood flow and digestion, contributing to better nutrient absorption.

Dr. Andrew Huberman explains on his Dr. Huberman Lab podcast how to have an effective stretching routine. For static stretching, all you need are 2-4 sets of 30 second holds per muscle group, 5 days per week. It is better to stretch a little bit every day than wait and do it all at once.

Huberman recommends four types of stretching: dynamic, ballistic, active-static and passive-static. Dynamic stretching requires less momentum towards the end range of motion; ballistic stretching involves swinging limbs through a full range of motion; and static stretching where you stretch through end range of motion. Active static stretching is a dedicated effort to put force behind stretch to extend the range of motion, and passive static stretching is relaxing into the furthest range of motion.

Stretching examples

Cat-Cow Stretch

Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone. Then exhale as you round your spine, tucking your chin into your chest and drawing your belly towards your spine. Repeat this movement for several breaths.

Sun Salutation

These are well-rounded body movements that help you connect your breathing with your body through a series of 12 flow sequences linked together. This sequence is inclusive of almost all of the recommended stretches.

 

Forward Fold

Stand with your feet hip-width apart and then fold forward, reaching your hands towards your feet. Hold for 30 seconds.

 

Downward Facing Dog

Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Then lift your hips up and back, straightening your arms and legs to form an inverted V-shape. Hold for several breaths.

Butterfly Stretch

Sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold onto your feet and gently pull your heels towards your body, while pressing your knees towards the floor. Hold for 30 seconds.

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Digging in with Dr. Jim Joachim, Internist & Clinical Nutritionist

Dr Joachim podcast

Dr. Joachim is a primary care internist and a medical and clinical nutritionist at his practice in San Diego, California. Dr. Joachim is a Fellow of the American College of Nutrition and has given hundreds of clinical nutrition presentations to doctors, nurses, students, and patients for over 35 years.

And to keep things interesting, Dr. Joachim was a tactical physician in the Wilmington, NC Police Department’s SWAT Team, undergoing rigorous training to graduate from the Police Academy to serve those wounded in the field.

Listen in to extract the varied pieces of wisdom Dr. Joachim has accumulated, both with his practice and in real-life experiences. His insights will provide confidence in your dietary decision-making and quiet the noise from supplement companies that seem to promise the world in one little pill or scoop of powder.

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Dirty Tactics from EWG’s Dirty Dozen

Dirty Dozen's Dirty Tricks

Full disclosure: I buy organic fruits & veggies. I also buy conventional fruits & veggies. For me, it depends on the time of year, the way the produce looks, which grocer or market I’m visiting, and price (those two-for-one berry deals are no joke!). At D2D, we also believe that feeding a growing population requires all kinds of safe, sustainable growing methods. We should have a choice and not be unnecessarily fearful of the food at the grocery store.

What’s at Stake?

If I told you that I only buy organic produce, you’d probably assume that I had the Environmental Working Group’s (EWG) list of contaminated produce memorized for when I go shopping, right? And probably expound on the “horrors” of conventional farming, too. Some of you may not know what EWG is, but you’re probably familiar with their annual “Dirty Dozen” list showing which conventionally-farmed fruits & veggies have the most pesticide residue based on data from the USDA Pesticide Data Program.

But should you really be afraid of these “Dirty Dozen” items?

EWG would give a big ‘yes’ to that one. But wouldn’t you do this, too, if your corporate donations came from Organic Valley, Earthbound Farms, Applegate Farms, and Stonyfield Farms?

Hey, I kinda get it – they’d infuriate their stakeholders if they published information discouraging their products. But their report hurts our health and frankly, our sanity. And at a time when we need it most with rising rates of obesity and chronic illness sufferers in the U.S.

Sad State of Health

Did you know that only 10% of us eat the recommended amounts of fruits & veggies each day? I’m literally sneaking riced cauliflower and diced sweet potatoes into my oatmeal each morning and am barely scraping by in that department. There is no doubt about it: washing, chopping, and preparing five to nine servings of veggies for each family member every day takes a lot of time.

But what about those who can’t even shop for fresh produce? The USDA’s food desert map examines lower-income and lower-access locations where people live far from a supermarket.

You’re Only as Good as Your Data

Though we’ve previously posted on how the USDA and EPA monitor and manage pesticide residues on produce, here are a few points about the margin of safety the EPA applies to our produce, the data gathered by the USDA that shows where produce falls within that spectrum, and how the EWG misrepresents the data to scare the daylights out of us.

Let’s first take a look at data collection and what it shows:

Organic and conventional crops: It’s not a level playing field

“The EPA requires synthetic pesticide manufacturers to conduct a whole battery of tests for initial and ongoing registration. The extensive and costly testing is conducted to determine toxicity on human health from dermal exposure, inhalation, and ingestion, and assesses human health outcomes related to reproduction, cancer, and organ systems.

On the other hand, “natural” organic pesticides are not required to be tested for toxicity and have never received this level of assessment.” 

– Susan Leaman, Toxicology Consultant, Vice President at IDS Decision Sciences

  • Have you heard of copper sulfate? It’s considered an organic pesticide and is frequently used on crops prone to fungus. It’s also one of the most toxic pesticides. Yes, even among synthetic ones.

Toxicity Levels of Various Substances

Sources: National Science Teachers Association, CamiRyan.com

Yes, there is pesticide residue on most produce – both conventional and organic. It’s also in our air. And water. And, our bodies can handle it.

Despite what you may hear on the interwebs, the USDA conducts very rigorous testing on thousands of produce samples for its Pesticide Data Program (EWG’s data source). The USDA then works with the EPA to develop tolerances for acceptable pesticide residue on produce.

  • This is how the EPA determines pesticide tolerance: they identify an allowable level of residue for no health risks based on exhaustive toxicological evaluations. If a residue is at or below the tolerated amount, it is safe by a factor of 100, which means the residue present is 100 times smaller than the smallest amount that would have a negative health effect. That’s a pretty plentiful safety cushion there.

“In reality, exposure to toxins like pesticides is not as simple as ‘this is good, that is bad’. Whether or not something is toxic depends on numerous factors, such as the substance’s form, the amount you are exposed to, how you are exposed, and your genetic make-up.”

– Susan Leaman, Toxicology Consultant, Vice President at IDS Decision Sciences

  • Still scared? Check out this page from Alliance for Food and Farming, which represents organic and conventional produce farmers, to see how much produce you’d need to eat to incur some ill effect from the residue, based on our gender and age range. As much as I love strawberries, I don’t think I can eat 453 berries in one day ????

EWG’s Dirty Data Habits

Let’s take a quick look at how EWG takes advantage of omissions and manipulates data in favor of their stakeholders:

EWG’s desperate search for data to substantiate their position

EWG recycles practically all the same data as previous years and slaps the “2023” on Food Shoppers Guide to make it look meaningful

  • The USDA analyzes pesticide residues with dozens of rotating crops, so each year only select crops are re-analyzed. For instance, this year it was just three crops analyzed that fall under EWG’s coverage: asparagus, cabbages, and sweet peas. Yet they make a big stink about releasing a whole new report, instead of just giving an update on the 6% of data that may or may not have changed since last year!
  • To that end, we don’t know the current pesticide levels of pineapples and eggplants, which were last analyzed in 2002 and 2006, respectively. But both show up on EWG’s “Clean Fifteen” list, without really knowing levels within the last 14+ years.
  • As for raspberries, another delicately-skinned fruit like strawberries (notoriously #1 in the “Dirty Dozen”), they haven’t been analyzed since 2013 – a long time for those overly-concerned with these things.

…When it’s convenient for them

  • Suddenly they’re reporting on shelf-stable goods? Their report vilifies conventional raisins during a time when some of us don’t have access to fresh fruit. What kind of timing is that?
  • And as unemployment skyrockets, they send an email blast asking for money ☹ Sounds kinda culty, too, right? And, I don’t know, maybe directing at least SOME of those funds to a COVID relief fund would make this email seem a little less crude and more helpful at keeping people alive and healthy, perhaps?

EWG Actually Knows Better

The most disheartening part about the EWG’s Dirty Dozen report? They know they’re causing unnecessary panic. Perhaps in light of the current pandemic, they stated in their press release that “…consumers should continue eating plenty of healthy fruits and vegetables, whether they are conventional or organic”. Doesn’t this seem contradictory to their entire report? So why cause more panic when we’re all already freaking out???

There’s no question that the benefits of eating fresh fruits and vegetables FAR outweigh any ill effects from pesticides – the vitamins, minerals, antioxidants, fiber, and other nutrients keep our bodies healthy. How else are we to build up our immune systems to help combat this virus?

Uniting for Health

Despite the mixed messages of the EWG report, there’s one common theme that unifies us all in our plight for overall and immune health: to eat more fruits and veggies, no matter the source. Whether explicitly said by nutritionists and doctors, or hidden between the lines in a press release, we all agree that eating more produce can positively affect our immunity against COVID, and beyond.

And if you are still concerned about pesticide residues and pathogens, just rigorously wash and prepare your produce.

“Make sure to wash your produce thoroughly under cool running water BEFORE eating or preparing. It is important to rinse…to avoid transferring dirt or bacteria onto your knife, the flesh of the produce or your work surface. The FDA does not recommend washing your fruits and vegetables with soap…however, you may want to use a clean produce brush to scrub firm crops.”

– Maki Yazawa, RealSimple

My last point is for those who are still skeptical…

If you question the USDA and EPA data, just remember that between two stories may lie the truth. So, if you recall that the EPA’s pesticide residue tolerance scale for produce must be “100” at a bare minimum, and “1” is a serving of produce that has enough pesticide residue to cause an immediate ill health effect (as the EWG would like us to believe), that halfway point brings us to “50”. Even at a factor of 50, I would still encourage my family and friends to eat lots and lots of produce. Even then, 226 strawberries are still too many for me to eat at once 😉

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Suffer from allergies? Eat these foods!


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This year was a fairly unique allergy season. According to experts, the rise in overall temperatures earlier in the fall and winter caused trees and plants to start producing pollen sooner than in typical cycles, so while allergies may not be more intense this year, we have had pollens in the environment for a longer period of time.

This has been so bothersome that, according to recent reports, a staggering 34% of allergy suffers are opting to stay indoors. Additionally, over half of allergy suffers are reportedly taking antihistamines; 46% take oral drugs like Claritin-D or decongestants, 35% use nasal sprays, and 30% use eye drops.

Foods as Allergy Medicine

Doctors warn that overuse of certain nasal sprays can cause dependency and other reports suggest that high doses of Benadryl, commonly used to treat allergies, can lead to severe health issues. The list of warnings goes on. But what if we could make small changes in our diet that could impact how our body responds to allergens, and lessen the reaction and our discomfort?

The studies mentioned below show specific compounds and its quantities in foods can reliably reduce histamine reactions. Here are foods that have been shown to contain these anti-inflammatory and antihistamine properties to help alleviate pesky allergy symptoms.

Quercetin

The first compound is Quercetin. It is a flavonoid best known for its antihistamine properties.

Histamine is a naturally occurring compound involved in various physiological processes and is also released during allergic reactions.

Some individuals may experience histamine intolerance or sensitivity, where they have difficulty breaking down histamine an excessive response to it. These reactions lead to symptoms such as headaches, nasal congestion, skin rashes, digestive issues, and more.

Anti-histamine foods are low in histamine content or have properties that can help regulate histamine levels in your body to minimize histamine-related symptoms.

Quercetin is found primarily in apples, onions, berries, citrus fruits, leafy greens and cruciferous vegetables.

It has been shown to inhibit the release of histamine from immune cells, such as mast cells and basophils, which may help reduce histamine-induced allergic responses.

Another major component of quercetin is its anti-inflammatory properties. Quercitin inhibits various inflammatory pathways and mediators, including those involved in histamine release.

By reducing inflammation, quercetin may indirectly contribute to a decrease in histamine reactions.

It also possesses potent antioxidant properties, which can help neutralize harmful free radicals and reduce oxidative stress. Oxidative stress can promote inflammation and potentially exacerbate histamine-related symptoms (like sneezing, coughing, runny nose, swollen eyes, etc.).

Bromelain

Ever heard of Bromelain? Well, we promise you it is not a word you’ll soon forget, as it might just be your best friend next allergy season.

Bromelain is a mixture of enzymes found in pineapple stems. Yes, pineapple stems. Really the only way to naturally get bromelain is through fresh pineapple juice. However, bromelain supplements can provide concentrated doses of the enzyme.

Bromelain is another great anti-inflammatory compound. It can help reduce the production of pro-inflammatory substances like cytokines and prostaglandins, which are involved in allergic reactions.

It can also help the reduction of mucus and nasal congestion caused by irritants. Bromelain may help thin and break down mucus, making it easier to clear the airways and reduce congestion.

Bromelain can also help reduce a hyper-immune response and help reduce hypersensitivity to allergens as it regulates the brain’s signaling pathways.

Vitamin C

Vitamin C, also known as ascorbic acid, has various properties that may help combat allergies. While it may not directly target histamine reactions like quercetin, vitamin C can support overall immune function and have indirect effects on allergic responses.

Citrus fruits are dense in potent antioxidants that help neutralize harmful free radicals. By reducing oxidative stress, vitamin C can help alleviate inflammation, which is often associated with annoying allergy symptoms.

It also plays a crucial role in supporting the immune system as it enhances the function of immune cells, such as neutrophils and natural killer cells. These are involved in the body’s defense against allergens. A well-functioning immune system can better manage allergic responses.

Vitamin C has also been shown to have anti-inflammatory properties which can inhibit the production of pro-inflammatory substances and restraining inflammatory pathways.

By reducing inflammation, vitamin C may help alleviate allergic symptoms caused by inflammation, such as joint and muscle aches.

Omega-3 Fatty Acids

We hear all about “good fats” as they relate to hormone production and regulation of critical bodily functions, but these powerful nutrients can fight histamine-related allergy symptoms and help reduce inflammation caused by allergy irritation.

Foods high in omega-3 fatty acids, particularly eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA), are polyunsaturated fats found in fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts are great options to incorporate into a diet with varied protein sources!

While omega 3s can positively impact immune response and inflammation, they are unique in that they help to modulate lipid mediators. This means that omega 3s have the ability to alter their synthesis, breakdown, or interaction with cellular receptors. This modulation can have effects on the overall inflammatory response, immune regulation, and resolution of inflammation.

Omega 3s can also be converted into specialized pro-resolving lipid mediators, such as resolvins and protectins, which have anti-inflammatory and immunomodulatory effects. This directly helps to regulate immune responses and dampen histamine-related allergic reactions.

Grocery Store Cheat Sheet

Here is a helpful guide to sneak in these recommended nutrients into your diet! While this list is not exhaustive, it is a good jumping off point to help you this allergy season. Try to purchase these fresh and unprocessed foods as much as possible.

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Digging into Heavy Metals with Isabel Smith, R.D.


Isabel Smith, MS RD CDN, is a nationally recognized Registered Dietitian and founder of Isabel Smith Nutrition in New York City.

Isabel received her Bachelor’s of Health and Exercise Sciences from Gettysburg College, and her Master’s of Science in Nutrition Communications from Tufts University. Isabel was trained in all areas of clinical nutrition at New York Presbyterian Hospital and has worked with patients at other esteemed academic medical centers, such as Dana Farber Cancer Institute and Hospital for Special Surgery.

In her private functional and integrative wellness practice, Isabel works with clients on hormonal balance, weight loss and intuitive eating, allergies, immune health, digestive health, athletic performance, blood sugar control, and more. You can find out more about Isabel on her website.

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A Guide to Time-Restricted Eating


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Time Restricted Eating (TRE) has been around for a while, but many of the earlier studies kept suggesting that “more research was needed” to fully understand the benefits of this type of time-based dieting. Well, here it is: a hub for all the recent studies about the topic that build on prior research and speak to how beneficial TRE can be. Of course, each individual is unique and some benefits might be more evident based on individual diets and overall lifestyles.

Time-restricted eating is a form of intermittent fasting that limits what time of day you can eat. TRE has gained popularity as a weight loss strategy, but recent research has also suggested that it has benefits for overall health and longevity. One popular form of TRE is the 16:8 method, where an individual fasts for 16 hours and eats during an 8-hour window, though many other variations exist (e.g., fasting for 14, 16, or 18 hours).

Interested in different benefits of TRE? Jump to the health benefit most relevant to your needs:

SLEEP & CIRCADIAN RHYTHM: Insulin Sensitivity & Metabolism, Hormonal Regulation, Melatonin Production, Improved Sleep Quality

BRAIN HEALTH: Memory Improvement, Anti-inflammatory, Anxiety and Depression

CHRONIC ILLNESS REDUCTION: Type 2 Diabetes, Cardiovascular Health, Metabolic Disease, Oxidative Stress

WEIGHT LOSS: Weight Regulation, Fat Burn, Improved Insulin Sensitivity, Improved Energy Metabolism

 

Need Help Resetting Your Circadian Rhythm?

Circadian rhythm is the internal biological process that regulates the sleep-wake cycle and other physiological processes in the body, including hormone production and metabolism.

Recent studies have shown a strong link between circadian rhythm and metabolism. Disruptions to the circadian rhythm can lead to metabolic disorders such as obesity and diabetes. One of the key ways in which time-restricted eating may benefit the circadian rhythm is by synchronizing the timing of food intake with the body’s natural rhythms.

  • INSULIN SENSITIVITY & METABOLISM: Research has shown that when food intake is aligned with the natural rhythm of the body, it can lead to improved insulin sensitivity, glucose metabolism, and also lipid, or fat, metabolism.
  • APPETITE REGULATION: Additionally, time-restricted eating may help to regulate appetite by synchronizing the release of hunger-regulating hormones with the body’s natural rhythm.
  • MELATONIN PRODUCTION: Another potential benefit of time-restricted eating is that it helps to regulate the body’s levels of melatonin, a hormone that plays a key role in regulating the sleep-wake cycle. Melatonin is produced by the pineal gland in response to darkness and is responsible for signaling the body to prepare for sleep.
  • IMPROVED SLEEP QUALITY: Research has shown that eating late at night can disrupt melatonin production and lead to insomnia and other sleep disorders. By limiting food intake to earlier in the day, time-restricted eating may help to promote healthy melatonin levels and improve sleep quality.

 

Want to Improve Brain Health?

Time-restricted eating is not only beneficial for supporting sleep patterns, but it may also have positive effects on cognitive function.

  • MEMORY IMPROVEMENT: Studies have shown that TRE can improve memory, attention, and learning abilities in both animals and humans. This is likely because fasting can stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that plays a key role in neuroplasticity and the growth of new neurons.
  • ANTI-INFLAMMATORY: Additionally, BDNFs derived from fasting also have anti-inflammatory effects that can protect the brain from damage and disease. A study published in the journal Frontiers in Aging Neuroscience in 2019, found that time-restricted feeding improved cognitive function in mice.
  • ANXIETY AND DEPRESSION: TRE not only offers physical brain benefits, but also psychological benefits. It has been shown that time-restricted eating can improve mood and reduce symptoms of anxiety and depression. This may be because it can help regulate the body’s stress response and improve the overall sense of well-being.

 

Want to Reduce Likelihood of Chronic Illness?

Another potential benefit of time-restricted eating is that it may reduce the risk of certain chronic diseases. Studies have shown that TRE can improve markers of metabolic health, including reducing blood pressure, cholesterol, and inflammation.

  • TYPE 2 DIABETES: TRE may reduce the risk of type 2 diabetes, a growing public health concern affecting over 3 million people in the U.S. A study published in The American Journal of Clinical Nutrition in 2019 found that time-restricted eating improved markers of diabetes in obese men.
  • CARDIOVASCULAR HEALTH: TRE also benefits cardiovascular health, as it can improve endothelial function and reduce the risk of heart disease by helping to regulate blood clotting, aiding in the body’s immune response, controlling substances like electrolytes that pass from the blood into tissues, and appropriately dilate and constrict blood vessels.

  • METABOLIC DISEASE: In 2020, a study titled Time-restricted Eating for the Prevention and Management of Metabolic Diseases was published in the journal, Endocrine Reviews. The meta study reviewed TRE’s effects on metabolic health with a focus on its potential to prevent and manage metabolic diseases such as obesity, type 2 diabetes, and cardiovascular disease. The study found that TRE leads to weight loss, improved insulin sensitivity, and improved markers of cardiovascular health, such as blood pressure and cholesterol levels. These findings are consistent with other studies that have shown that time-restricted eating can promote weight loss and improve overall metabolic health.
  • OXIDATIVE STRESS: The study also found that time-restricted eating leads to improvements in markers of inflammation and oxidative stress, which may help to reduce the risk of chronic diseases such as heart disease and diabetes. This is supported by the Salk Institute study which found that time-restricted eating led to a decrease in the expression of genes involved in inflammation, which ultimately lead to these chronic diseases.

The study explored the different protocols of time-restricted eating and how they vary in their effects on metabolic health.

For example, 12 to 18-hour fasts, or short-term fasting protocols, have greater effects on weight loss and insulin sensitivity. However, 24 to 36-hour fasts, or longer-term protocols, have greater effects on markers of oxidative stress and inflammation.

 

Focused on Weight Loss?

 It’s also worth mentioning that time-restricted eating can be a convenient and easy way lose weight since you’re less focused on counting calories or eliminating certain foods. This makes it a more sustainable approach to weight loss and overall health, as it can be easily incorporated into a person’s daily routine.

  • WEIGHT REGULATION: A study published in the journal Obesity in 2018 found that TRE, in conjunction with a high-fat diet, led to weight loss and improved insulin sensitivity in obese individuals. The study also found that TRE led to an increase in the expression of genes related to circadian rhythm and metabolism, suggesting that TRE may work by aligning the body’s metabolic processes with its natural circadian rhythm.

  • FAT BURN: Another study published in the International Journal of Obesity in 2019 found that TRE led to a reduction in body weight and fat mass, as well as improvements in glucose tolerance in obese individuals.
  • IMPROVED INSULIN SENSITIVITY: A study published in the Journal of Nutritional Biochemistry in 2020 found that TRE led to a reduction in body weight and fat mass, as well as improvements in insulin sensitivity and glucose tolerance in overweight and obese individuals.
  • IMPROVED ENERGY METABOLISM: One of the latest studies in Cell Metabolism in 2021 showed that TRE improved energy metabolism and reduced the risk of developing metabolic diseases such as obesity and type 2 diabetes.

Want more information on time-restricted eating?

We’ve got you covered. Check out these articles to learn more about TRE:

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Are snacks masking your body’s protein needs?

A year-long Australian study published in the latest issue of the journal Obesity showed eye-opening conclusions about our dietary habits: populations with a preference for highly processed foods like pizza, chips, and snack bars, lead to staggeringly high percentages of obesity.

According to a press release, the lead author of the study, Amanda Grech, Ph.D. stated that: “As people consume more junk foods or highly processed and refined foods, they dilute their dietary protein and increase their risk of being overweight and obese, which we know increases the risk of chronic disease.”

“It is increasingly clear that our bodies eat to satisfy a protein target,” said Professor David Raubenheimer, the Leonard Ullman Chair in Nutritional Ecology at the School of Life and Environmental Sciences, “but the problem is that the food in Western diets has increasingly less protein. So, you have to consume more of it to reach your protein target, which effectively elevates your daily energy intake.”

Of course, unless you have been living under a rock, you already know this. But what is new news to us is that our bodies are searching for protein and instead reach for the easy to grab, tasty, highly processed foods.

Searching for Protein in Processed Foods

Studies over the years have found that more than half of our daily calories are coming from highly processed foods. An almost two-decades-long study published last year in the American Journal of Clinical Nutrition found that ultra-processed food consumption grew from an alarming 53.5% of daily calories in 2001-2002 to an even more worrisome 57% by the study’s completion in 2018. If the trajectory continued at this rate, it would trend towards 60% by 2035.

The work of these studies set the stage for the latest research on the “protein leverage hypothesis” which details that people eat more fats and carbs to satisfy their protein demand, causing unbalanced diets.

And we need protein for a reason. It fortifies our body in multiple ways.  Among just a few tasks, It helps build cartilage, tissues, repairs your body, carries oxygen through your body, and helps to digests your food.

Compounding research is building a case for the “protein leverage hypothesis,” which was first proposed in 2015 by University of Sydney researchers. To summarize, the hypothesis suggests that our body has a strong appetite for protein, and favors it over fat and carbohydrates. To quickly satiate that protein hunger drive, people unknowingly overeat fats and carbs.

According to the Mayo Clinic, the recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.

For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Think of it like this—instead of seeking a lean piece of grilled chicken, the majority of westerners will instead seek something convenient, like a bag of chips, which you can break open the seal and pop in your mouth in an instant.

However, to satisfy that protein hunger, your body might signal to your brain that, even though you just ate a bag of chips, your hunger still remains, and off you go opening another processed snack until you feel full.

Substituting Highly Processed Foods for Protein Causes Obesity

According to the Institute of Food Technologists, 47% of American adults eat snacks at least three times a day. This has sent the snacks market skyrocketing, with snack food sales reaching over $25 billion in 2019.

Consumer research firm YouGov found America’s most popular snack foods to be Cheetos, Tostitos, Snickers, Fritos, Pringles, Lay’s, Oreos, Jif peanut butter, Planters nuts, Doritos, Ritz, Reese’s, Hershey’s, and M&M’s. According to Statista, we love our convenient, shelf-stable snacks. Most Americans reported having at least one bag of Cheetos per month in 2020, 3 out of 4 Americans eat at least a bag of Fritos per month, and Lay’s is the top dog with the best-selling chips in the U.S.

But at what cost are we consuming these low-protein, ultra-processed snacks? According to this new research, our body will continue to crave calories until that protein hunger is met, leading to a vicious cycle of increased snacking for many.

Let’s do a little protein density comparison, shall we?

  • A 3-ounce chicken breast contains 27 grams of protein and 128 calories. To get the same amount of protein, you would have to eat almost TWO full-size 8.5oz bags of Cheetos, totaling over 2,000 calories. 
  • A 3-ounce salmon filet contains about 17 grams of protein and 108 calories. To comsume the same amount of protein, you would need to eat over 50 Oreo cookies – that’s about 3,000 calories!
  • A 3-ounce cut of lean steak contains about 21 grams of protein and 100 calories. You could have that, or you could opt for a dozen Reese’s cups, about 1,300 calories.

Keep in mind that we’re only talking about protein here. When we choose convenience over protein-dense foods, our body doesn’t get essential nutrients like fiber and omega-3 fatty acids. What we get instead when we eat these foods are excess sugars, omega 6s, and other ingredients causing immune system suppression. There’s a reason why we call highly-processed foods “empty calories”.

Nutritional information stated above sourced from nutritionvalue.org.

But then why don’t we just eat the lean protein-dense options if we know the snack food is bad for us? CONVENIENCE! We live in an era where everything must be easy, quick, and at-your-fingertips. Food is no exception. If you can eat a bag of Fritos while simultaneously working or running errands, we will opt for that every time, as opposed to spending 20 minutes preparing a fresh meal like a grilled chicken breast with veggies.

According to the USDA, ready-to-eat foods like those listed above save time and money but at the cost of our health.

But the research emerging now is giving us some important warnings about these bad habits, AND most importantly, helpful tips like having a protein-dense breakfast, that can help solve a negative eating cycle of highly processed, high-fat, high-carb, low-nutrient snacking.

What you eat first every day matters most

The University of Sydney analyzed nutritional and physical activity surveys from 9,341 adults, known as the National Nutrition and Physical Activity Survey which was conducted from May 2011 to June 2012.

Researchers plotted calorie intake versus time of consumption and found that the pattern matched that predicted by the Protein Leverage Hypothesis:

People who ate lower amounts of protein in their first meal of the day went on to increase their overall food intake in subsequent meals, versus those who received the recommended amount of protein ate significantly less throughout the day than their counterparts.

According to Dr. Reubenheimer, we will innately eat more to get the protein our body craves, no matter what form it comes in.

There is no one-size-fits-all when it comes to protein intake, however. Requirements can vary between 10 to 35 percent of our total amount of calories for the day.

It is also important to note that not all protein has to come from meat—sources like grains, legumes, eggs, and vegetables can also be well-rounded sources that are not highly processed.

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Not All Fiber is Created Equal

Nana’s homemade sourdough bread, my mid-day protein bar, a whole wheat turkey wrap—all fiber-packed options that are good for me, right?

Until recently, I assumed all fiber was good fiber and that I will take it any way I can get it. But we must consider where we are getting our nutrients from.

Fiber comes in two primary buckets: natural fibers and functional fibers.

Natural fibers naturally occur in foods, like pears and raspberries, versus functional fibers which are derived from a variety of whole and processed foods. 

Though this classification seems to provide a clear-cut differentiation between fiber types, some academics believe we must also focus on three things when considering fiber quality in our diet: solubility, viscosity, and fermentability.

Understanding Solubility, Viscosity, and Fermentability

Solubility is the first important consideration. The term refers to the bioavailability of nutrients in the body. Foods like oats, peas, beans, barley, apples, citrus, and carrots are all great sources of soluble fiber. These fiber nutrients are able to be mixed with water and absorbed by the body. Soluble fibers can aid in digestion and lower blood sugar.

Alternatively, insoluble fibers cannot become available for the body to absorb. Instead, they are considered non-digestible fibers, or more of a bulking agent that simply passes directly through the digestive system. While the FDA has used this as a threshold for including it on the nutritional label (as little to no nutrients can be derived), non-soluble fibers also serve a purpose: they pull water to the colon to help soften stool, thus making it easier to pass.

Viscosity refers to fibers’ ability to thicken when mixed with fluids. This includes polysaccharides like gums, pectins, psylliums, and beta-glucans. Viscous fibers have been credited with many physiological responses such as enhanced feelings of fullness which can aid in weight loss due to appetite control.

Good sources include asparagus, Brussels sprouts, sweet potatoes, barley, oats, oranges, legumes, and mangoes.

Fermentability is precisely as it sounds – the ability to ferment. Fibers that are able to ferment can stimulate the growth and activity of beneficial gut bacteria, called prebiotic fibers. This can improve glycemic control and digestion efficiency, and lower blood cholesterol concentration. Good sources of fermentable fibers are oats, barley, chicory root, leeks, onions, and bananas.

FDA’s updated fiber classification

Fiber has been loosely defined as a group of carbs that humans cannot digest, but does not identify the health effects of the type of fiber. Recently, the FDA changed its framework around what can and cannot be included as fiber on a nutritional label.

Specifically, all naturally-occurring fibers are allowed to be listed; however, only seven out of 27 functional fibers made the cut. This is due to either their solubility, viscosity, and/or fermentability:

The FDA recommends that our total dietary fiber be about 25 grams per day, of which about 6 grams or 25% of our DV should be comprised of soluble fiber. Our nutritional label placed fiber beneath carbohydrates and is noted as Dietary Fiber.

Remember that the grams listed next to the nutritional fact are per serving size. Furthermore, the percentage to the right details what percentage of the recommended daily value (DV) each serving size contains.

In the example to the right, there are 6 grams of dietary fiber per ½ cup, which accounts for 24% of your recommended daily value.

In the U.S. products that contain at least 10% DV or over 2.5g of fiber per serving can claim on their packaging that they are a good source of fiber. Foods containing 20% DV or 5g or more can label a product high in fiber.

Fiber and gut-health science

Here is a little bit of science for you to bring the whole picture to life.  Many things impact an individual’s composition of gut microbiota, of which fibers play an important role.

The fiber in the gut provides energy for the microbes to create metabolites, like short-chain fatty acids. These fatty acids are then absorbed into circulation or be utilized as an agent for other microbes to use for digestion.

High dietary fiber consumption is associated with a diverse gut microbiota, which increases microbial activity. Increase microbial activity is directly correlated with a decrease in the prevalence of obesity and other inflammatory diseases. A reduction in inflammatory markers leads to a strengthen and fortified immune system.

Gut-derived short-chain fatty acids have been shown to improve metabolic regulation and insulin sensitivity, regulate weight and reduce inflammation. That said, recent studies support the importance of soluble, fermentable fibers as a priority.

Fermentable fiber specifically can serve as food, that some of your good gut bacteria can feed on, in a process called fermentation, which releases gases like carbon dioxide and hydrogen, which are either released or absorbed into the body. Most especially, the bacteria found in your colon need fiber to function.

Tips to Take Away

While this may seem like a lot to digest, pun intended, here are some easy takeaways that you can start doing today!

  1. Seek 10% whole grains when you can. As you likely discovered when reading over the sources of soluble, fermentable, and viscous fibers is that most whole-grain fibers fall into all three categories. Look for foods like whole barley, oats, brown rice, and whole-wheat products.
  2. Eat fruits and veggies at every meal and as a snack. This is probably the easiest to remember—because fruits and veggies are both high in fiber AND they are packed with other beneficial nutrients. Eating fresh produce every meal will ensure that you are getting in natural fibers.
  3. Gradually increase your fiber, but not all at once. You may be tempted after reading this to go out and pack your diet full of fiber, but be forewarned. Drastic or sudden increases in fiber can cause gastrointestinal issues. Be sure to gradually increase your fiber intake so as not to disrupt your gut microbiome and cause discomfort.
  4. Drink plenty of fluids with your fiber. Fiber draws in water, so without drinking water to accompany our fiber, you risk becoming dehydrated. They have a harmonious relationship, so be sure to include plenty of fluids with your fiber intake.

Whether you are substituting your white bread for a whole wheat wrap, just remember that while not all fibers are created equal, they all serve a purpose. Natural fibers are nutrient dense and are bioavailable for the body to use, while functional fibers can help with digestion.

For your daily recommended value, be sure to consume at least 25g of natural fibers per day—these will be listed on your nutrition labels!

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Omega 3 & 6: What’s the difference?


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Covid has prompted many of us to be more cognizant of our health. Yet statistics show that the average American has increased fat intake in the last decade. This extra fat can be stored in the body, causing weight gain, inflammation, and increased white fat stores, all precursors to health issues.

So, how much fat are we supposed to eat? Is too much omega-6 fats the issue? And if so, how can we alter our diet to obtain the correct ratio? Let’s find out.

The Fats of Today

Most Americans consume a “Western diet,” where we’re not eating nearly enough fruits and vegetables, but too much sodium, sugar, and fat – specifically omega-6 fats.

But this way of eating is relatively new to us. At each meal in the 1900s, most Americans ate a large portion of carbs with their meat and vegetables; processed, high-fat foods were not readily available. But today’s diet reflects the irresistible convenience of fast foods and processed foods, putting that ratio to an astounding 15:1. The recommended amount by health officials is 4:1 Omega 6 to Omega 3.

Many of the foods we eat every day have plenty of omega-6 fats. This includes healthy nuts, seeds, and seed oils. However, fast food, fried foods, and too much oil used in food manufacturing are the biggest culprit of unhealthy omega 6 overconsumption, leading to a reduced intake of omega 3s found primarily in fatty fish, like salmon, avocadoes, and olive oil.

The disparity between omega 6 and omega 3 consumption over the last few decades could be why there has been a deluge of diseases with inflammation markers, such as cardiovascular disease, obesity, autoimmune diseases, and cancer. As we like to say, everything is in moderation, too much of any one thing can cause a problem, and omega 6s are no exception.

For instance, eating fast food, fried food, processed food, and skipping on healthy fish, fruits, and vegetables obviously will give you diseases you would rather avoid. Excess amounts of omega 6s, over 17 grams for men and 12 for women, especially as we age, can cause low-grade inflammation and a lower fat burn rate.

Yet various health organizations, including Mount Sinai and Harvard Health, still say this is not the case, and we should not be worried about our omega 6-to-omega 3 ratio as long as we’re eating the right foods in the right amounts. Harvard Health defends Omega 6s when responsibly consumed. Citing studies from the American Heart Association show they are safe and beneficial for the heart and circulation when appropriately consumed.

What do other experts have to say about this? Are we damaging our health with our Western diet?

We spoke with Dr. Lilly D’Angelo, President of Global Food and Beverage Technology Associates, LLC, to uncover the truth about omega-6 fatty acids and their potential adverse health effects. Dr. D’Angelo is an expert in the field. During her career working in the food and beverage industry, she studied omega-6 and 3 fats and their effects on the body. 

“One commonality of these groups of fatty acids is that, they cannot be produced in our bodies by ourselves– we have to take them from our food. We have to rely on external sources”

– Dr. Lilly D’Angelo

Expert Take on Omega 3 & Omega 6 Relationship

There are pros and cons to both Omega-3 and Omega-6 fatty acids. Omega 3s contain eicosatetraenoic acid (EPA), and docosahexaenoic acid (DHA), along with alpha-linolenic acid (ALA). EPA and DHA both have beneficial anti-inflammatory components and provide various benefits. Omega 6, on the other hand, contains linolenic acid (LA), and this converts to arachidonic acid and gamma-linoleic acid, which is what’s primarily found in seed oils.

These fatty acids can aid in the repair and growth of skeletal muscle tissue. Both omega-6 and omega-3 fatty acids are essential in our diets because our bodies can’t make these components themselves. We need to get them from food!

The differences between these two can also be seen on a molecular level. Dr. D’Angelo explains that omega-3 fatty acids have a double bond at the #3 carbon counting from the end of the “tail” of a long chain fatty acid, whereas Omega-6 fatty acids have a double bond at the #6 carbon counting from the end of the “tail” of a long chain fatty acid. In the hydrogenated oil, a type of processed oil, the double bonds are removed by adding hydrogens and therefore prolong the shelf life of these oils, hence removed antioxidant benefits of these oils.

It’s like this – the more double bonds a fatty acid has, the more benefits it contains since these double bonds work like an antioxidant in the body, protecting our cells from damaging free radicals.

Many say that linoleic acid, which we know comes from Omega-6 fatty acids and has few double bonds, can cause inflammation in our arteries, blood clots, and blood vessel constriction. Research shows that EPA and DHA from Omega 3s are both anti-inflammatory, with DHA being even more beneficial than EPA. These acids cause the opposite reaction of LA improving cognitive function, lowering blood pressure, and improving eye health. This is why we need to eat MORE omega 3s than 6s.

In Defense of Omega 6…

They’re not all bad, and Dr. D’Angelo says we should not cut out all omega-6 fats from our diet. We need them, just not as much as we’re currently consuming. Omega-6 fats help us maintain bone health and metabolism and contribute to a healthy diet. But the amount and type of foods we eat determine a healthy omega 6 intake.

If we eat a healthy diet, with five or more servings of fruits and vegetables, at least 50 grams of lean protein, and 28 grams of nuts and seeds each day, then we’ll get plenty of omega 6s. Limiting the consumption of fast-food, fried foods, and too much oil will help keep us on the right track regarding the current Western diet ratio.

Initially, the recommended ratio of omega-6 to omega-3 was 10:1, but studies show that this ratio was even too much omega-6, and Dr. D’Angelo agrees. The new guidance recommends an omega-6 to omega-3 ratio of at least 5:1, if not even 4:1, or 2.5:1. These ratios have been shown to have numerous health benefits, including prevention of cardiovascular disease.

So what about seed oils? Dr. D’Angelo points out that eating seed oils is perfectly fine, and they should be used instead of olive oil in some cases, like making stir-fry or deep-fried foods, because olive oil has a lower smoke point, that makes the food less tasty. Seed oils can fry your foods for a shorter period, saving nutrients. However, as with anything, moderation is key. She states:

“Too much of anything isn’t a good thing.

Fruit is healthy, and we need it and should eat it daily, but too much fruit could have too much sugar for some. The same goes for omega 6. We need it for a healthy diet, but the negative effects can happen when we overdo it. When we fry, we cook with too much vegetable oil. Though it’s a good source of omega 6, it’s just too much.”

Let’s talk Omega 3s… 

As stated above, omega-3s contain both DHA and EPA. DHA is what’s found in fatty fish like salmon. It’s also in omega-3 supplements, like fish oil vitamins. We should focus on our DHA intake because it has the best protective benefits against cardiovascular disease.

When it comes to eating omega 3s and specifically DHA, the more we can consume, the better. The American Heart Association recommends eating seafood twice a week for this reason. But other foods include DHA, as well.

If you look at the labels on some of your foods, DHA may be added. Dr. D’Angelo talked about when she worked for Coca-Cola, and they added DHA into the Minute Maid Orange Juice. It was a huge seller and helped consumers get their DHA.

Adding DHA is especially common in dairy products. Dr. D’Angelo says almost every brand has some DHA: yogurts, milks, and even kids’ drinks like chocolate milk. Some snacks can have omega 3s added, but may also use high amounts of oil, so it’s essential to read the entire label before consuming.

DHA is also added to infant formula. This is because mothers naturally have DHA in their milk, and Dr. D’Angelo says pregnant women and new mothers should take DHA supplements to increase the amount of DHA they give to their babies.

A few takeaways

Focusing on our 5:1 ratio of omega 6 to omega 3s is crucial to maintaining good health. So too, is increasing our consumption of omega 3s any way we can. Here are some ways you can do that:

  1. Eat more fish – Fatty fish, like salmon and tuna, are the best source of DHA. Eating fatty fish twice a week is a great starting point. The list also includes trout, sardines, swordfish, mackerel, and mussels.
  2. Take a fish oil supplement – Although we recommend getting our nutrients from whole foods, Dr. D’Angelo says she even takes a DHA supplement from fish oil or another source to ensure she gets as much DHA as possible. These supplements can be found in the vitamin section at any grocery store. But always talk to your doctor before starting any new supplements.
  3. Consider the Mediterranean diet – We’ve discussed the Mediterranean diet before on D2D because it’s full of whole foods, fish, olive oil, and more that we need to lead a healthy lifestyle. D’Angelo says that those who follow a Mediterranean diet are the exception and have the correct ratio because the diet is full of whole foods with many omega 3s.
  4. Include foods with both Omega 3 and Omega 6 properties – Although most foods have one or the other, some foods have a good ratio of both, like flax seeds, spinach, and mangoes.

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Milk: Should you go ‘alternative’?


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Take a stroll down the dairy aisle in just about any grocery store, or pop into your favorite coffee shop, and you are sure to see a variety of alternative milks and non-dairy competitors piquing your interest. Whether you are vegan, lactose intolerant, looking for more protein, a fan of a thicker, denser flavor, or seeking something lower in calories, there is certainly a corner of the cooler for you.

Milk Alternatives

The key word here is alternatives. Much like plant-based meats and other protein alternatives are not the same as traditional meats in many ways, milk alternatives are not the same as cow’s milk. And furthermore, there are vast nutritional differences between all these ‘milks’.

It seems that as our options increase, so does our confusion. Is plant milk better than animal milk? Should I avoid dairy if I’m not lactose intolerant? Is soy good or bad?  Does oat milk have too much sugar?

This milk option confusion confronted me most recently at a visit to a Vermont farmer’s market. I grabbed my canvas bag and started my stroll through the tables of fresh produce, cheese spreads, and artisan goods. I came to a booth selling freshly brewed hot and iced coffees. As I stood in line, the patron in front of me ordered her large black coffee.

As the barista was pouring her cup, the patron began to stare, noticeably confused by the milk carafes in front of her: oat milk, whole milk, and almond milk. Her expression must have read “help me!” as the woman behind the counter set her coffee down and began to explain the differences in the selections in front of her:

“Okay, so you are familiar with whole milk, right? The primary difference between dairy milk and oat milk is that oat milk provides fewer nutrients, and most of the nutrients in it are fortified, meaning that they are added during processing rather than naturally occurring.

Whole milk also has about double the protein and half the carbs compared to oat milk. That said, lots of our customers love the sweet, creamy taste of oat milk, and it’s a nice option for those who are lactose intolerant.

I typically use almond milk for cooking, as it is a good one-to-one substitute for cow’s milk. And in my coffee, almond milk is the lowest in calories of the three options here but also the lowest in protein content.”

The woman smiled and cheerfully said, “I need all the nutrients and protein I can get! Whole milk it is!” I was so enthralled by the conversation. Over the course of a few sentences, the barista concisely provided a 411 on the milk options, of which I certainly would not have been consciously aware. When she handed me my medium iced latte I smiled and poured some almond milk since I had a protein-packed breakfast.

Nutritional Comparison of Milk Alternatives

According to Statista, milk-substitute consumption worldwide has more than doubled since 2013, and the same can be said for the U.S. But what are we actually drinking when we consume more and more of these alternatives? And which nutrients are we missing?

  • Cow’s Milk comes in many forms, including whole milk, 2%, 1% and skim. Whole milk is, in fact 3.5% fat, which has a 1.5% higher fat content than its 2% “reduced fat” counterpart.. Our bodies need fat to absorb fat-soluble vitamins like D, A, E, and K. Additionally, it is a significant source of protein, at about 9g per cup for whole and 8g for 2%. Cows milk is also considered a “complete protein” as it contains 9 of the essential amino acids.
  • Goat Milk is the closest nutritionally to cow’s milk. Some consumers may find that they have fewer digestive issues with goat milk when compared to other non-dairy milks. This may be because goat’s milk contains shorter chain fat molecules, and higher MCTs, making it easier to digest. However, goat’s milk contains lactose, so be wary of this if you have a lactose sensitivity.
  • Soy Milk took the non-dairy scene by storm starting in the ’90s, offering a tasty alternative to cow’s milk but without any digestive drawbacks. However, since then, anti-GMO activists have vilified this milk alternative, since 90% of soy produced in the U.S. is genetically modified (as we know, GMOs are safe and are the most studied seed science. Read more here).
  • Oat Milk is known for its creamy taste, high iron content, and lower cholesterol. It also contains about 3 grams of protein per eight-ounce serving and does not contain all essential amino acids. It is a nice option for those who are lactose intolerant or have a nut allergy but be mindful of your carbohydrate intake, as oat milk can contain up to 24 grams per eight-ounce serving.
  • Rice Milk may seem ideal if you are lactose intolerant or have a nut allergy, as it’s made from boiled rice, brown rice syrup, and starch. As you can imagine, those ingredients don’t exactly make for a creamy or nutrient-dense beverage, so to sweeten the taste, manufacturers typically add thickening agents, flavorings, and sweeteners like guar gum and carrageenan.
  • Almond Milk is mostly water with a blend of almonds. It is most similar to rice and soy milk in that it is less nutrient dense, containing less fat and protein than cow’s milk. Many brands promote the high nutrient levels of vitamins E, D, and calcium in almonds, but fail to address the amount of water and almonds used in manufacturing (some brands’ almond volume in its milk is as low as 2%). Instead, large amounts of water are needed.
  • Coconut Milk is one of the only alternative milks that will likely come in a can or box and can be found in full fat and reduced fat versions. Reduced fat contains more water, whereas the full fat is mainly saturated, making it suitable for cooking. A benefit of coconut milk is that it contains primarily medium-chain triglycerides (MCTs), which can be used as quick and lasting energy!
  • Hemp Milk, made from hemp seeds and water, packs a nutritional punch that even those suffering from nut allergies can enjoy. One eight-ounce glass contains upwards of 900 milligrams of anti-inflammatory omega 3s, all nine essential amino acids, 4 grams of protein, and 8 grams of fat. It also contains a fair amount of vitamins and minerals, including A, E, B12, D, potassium, zinc, and iron.

The list of milk alternatives does not end there; there is peanut, hazelnut, flax, quinoa, pistachio, cashew, and even camel milk… yes, camel. Newest on the scene? Potato milk.

As you can see from the nutritional profiles and other considerations, no milk is created equal. Depending on your dietary needs, taste preferences, or values, be sure to also consider the recommended daily values of vitamins and minerals when making your milk selection.

Beyond Nutrients: Sustainability

We would be remiss if we did not address the environmental impacts of the various milk alternatives. There has been criticism over the impact of the dairy industry on climate change, specifically by way of greenhouse gas (GHG) emissions produced by dairy cows and cattle, but it is a complicated web.

The Food and Agricultural Organization (FAO) describes sustainable eating as “diets with low environmental impacts which contribute to food and nutrition security and healthy life for present and future generations. Sustainable diets are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair and affordable; nutritionally adequate, safe and healthy; while optimizing natural and human resources.”

The FAO’s definition extends beyond just greenhouse gas emissions to include land and water use, labor, nutritional value, soil health, among others.

For example, when comparing cow’s milk with soy milk, soy produces significantly fewer GHGs and uses less land and water. However, almond milk uses roughly 17 times more water than cow’s milk per liter. In fact, it can take over a gallon of water to grow one single almond, depending on the producer.

Although dairy’s average GHGs across the globe are 2.5%, U.S. dairy farmers have already cut their carbon footprint by 63% from 1944 to 2006 by utilizing regenerative practices. Repurposing manure, using anaerobic digesters for energy, recycling wastewater, and utilizing genetic breeding practices to decrease the cow population by 65% are just some of the ways these farmers have done more with fewer inputs and outputs. And all the while, they’ve continued to satisfy global demand and meet the FAO’s guidelines for sustainable development.

This, that AND the other thing

I sat down to dinner after my visit to the farmers market with a big glass of 2% milk. Yes, I had almond milk with my coffee that morning AND I had milk with my dinner. In a world that seems constantly polarizing – always having to decide between this or that – remember there is room for AND, too. With a growing population and more mouths to feed for generations to come, everyone can choose how they enjoy their alternative and traditional milk products.

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5 Key Nutrients for Mitochondrial Health

Whether you’re looking for quick information or want something to impress your friends at dinner, here’s our Featured 5 of the Week!

Many of us know mitochondria as the “powerhouse of the cell” from middle school biology. But what you may not know is that our diet directly impacts the function of our mitochondria, which affects our long-term health. Here are five nutrients you can add to your diet to improve your mitochondrial function!

1. CoQ10

CoQ10 is the primary antioxidant in human cells. We need oxygen because it’s critical in energy production. We need antioxidants because they help protect mitochondria from excess strain or other damage.

We should aim to consume between 90-200 milligrams of CoQ10 every day. Some foods that contain high amounts of CoQ10 are chicken thighs, peanuts, spinach, and avocado.

2. Lipoic Acid

Lipoic acid is also an antioxidant that’s found in every cell. Not only does it turn glucose into energy, but it also is crucial in recharging vital antioxidants that improve mitochondrial health, like CoQ10.

Lipoic acid can be taken as a supplement, but it’s also found in some whole foods like red meat, carrots, spinach, and broccoli.

3. Acetyl L-Carnitine

Acetyl L-Carnitine is another antioxidant that helps rid the body of free radicals and promotes liver detoxification. It also helps us keep our immune systems strong by boosting T-cell activation. It can also be taken as a supplement or can be found in foods like beef, chicken, milk, and cheese.

Learn how Acetyl L-Carnitine and Lipoic Acid work together in the body here.

4. Resveratrol

Resveratrol has both pro-oxidant effects and antioxidant effects on mitochondria. It also helps improve respiratory activity in the mitochondria, reprogramming efficiency in the cells, and cell growth. It’s suggested to consume between 5mg and 100mg every day.

Many of the foods that contain resveratrol are part of the Mediterranean diet. These foods include red wine, blueberries, dark chocolate, and peanuts.

5. Vitamin E

Vitamin E has three primary functions in mitochondrial health. These include preventing thyroid hormone-induced changes, reducing free radical production, and causing beneficial reactions in cells. It’s the first line of defense to protect the mitochondrial membrane.

We should try to consume 15mg of Vitamin E every day. Foods high in Vitamin E include sunflower seeds, avocados, broccoli, and olive oil.

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Should MCT Oil be in your diet?


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MCT oil was brought to the forefront when Dave Asprey, an American entrepreneur and author, gave “Bulletproof coffee” the popular bullseye. Years ago, hiking in Tibet, he found himself consistently exhausted until a local energized him with a creamy cup of yak butter tea.

Fast forward to much research, Bulletproof Coffee was created in its likeness with MCT oil to help provide immediate energy to give a steady source of energy throughout the day. Those following the ketogenic diet are likely familiar with MCT oil. With its rapid gain in popularity comes a jump in research — here’s what you need to know!

Claims and myths: What does the science say?

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Claim #1: MCTs provide steady energy and mental clarity

As people age, brain glucose metabolism deteriorates. Since ketones can serve as an alternative fuel to glucose in brain tissues, a small subset of studies have shown that MCTs may raise plasma ketone levels, which benefit cognitive function.

While studies are still preliminary, there is early proof that ketones, or the byproduct of MCTs, can make up for a lack of glucose uptake, which naturally occurs in the brain during the aging process. This makes MCTs an area of interest surrounding treatment for Alzheimer’s disease.

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Claim #2: MCTs increase performance and weight loss

When exercising, lactate levels can rise. This lactate buildup can increase the acidity of muscle cells, disrupting metabolites. Metabolites facilitate the breakdown of glucose into energy, which can affect performance. Studies have found that MCTs can help to lower lactate levels. According to one clinical trial out of Oxford Brookes University:

“These results indicate that the ingestion of MCT-containing food may suppress the utilization of carbohydrates for energy production because of increased utilization of fatty acids for generating energy…

In conclusion, our data suggest that short-term ingestion of food containing a small amount of MCT suppresses the increase in blood lactate concentration…and extends the duration of subsequent high-intensity exercise at levels higher than those achieved by ingestion of LCT-containing food.”

MCTs can help regulate our bodies’ harmful type of fat, called “white fat” or adipose fat tissue. This oil naturally has about 10% fewer calories than other common oils like olive, avocado, and nut. Also, because of its shorter fatty acid chain makeup, MCT helps increase fat oxidation, which is associated with loss of adipose fat tissue and a decrease in inflammatory markers. Lastly, MCTs have also been shown to satiate hunger which has ultimately reduced food intake, contributing to weight loss.

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Claim #3: MCTs fight infections

One of many impressive facts about MCT oils is that they act as natural antibiotics. Due to their chemical structure, MCTs are drawn and easily absorbed into most bacteria and viruses. When they enter the virus through the lipid membrane, they weaken it, eventually breaking it open to cause cell death. That is when the white blood cells quickly dispose of the remains.

Furthermore, capric and caprylic acid are two of the most active antimicrobial fatty acids. They are naturally the most potent yeast-fighting substances, and as research shows, they are one of the most beneficial antimicrobials you can take without a doctor’s prescription. Supplementary MCT oil is best taken in doses of 15 to 20 mL per meal, up to 100 mL per day.

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Claim #4: MCTs improve gut health and digestion

The ingestion of easily digestible fatty acids like MCT oils leads to increased movement in your digestive tract, thus promoting regular bowel movements. Additionally, MCTs help to improve the gut lining, a critical component of your gut’s microbiome.  It aids in increasing the permeability of the lining, which can facilitate an increase in metabolic functions.

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Claim #5: MCTs can help with hormone balance

MCTs work to provide a balance of adipose fat tissue. The dreaded “white fat” negatively affects hormone regulation, as can adipose fat levels when they’re too low. (Normal levels for women are between 3 and 8 percent, while for men, it is between 8 and 12 percent). To better understand our white fat stores, speak with your doctor, who will calculate your body mass index (BMI) and other markers and tests to estimate your levels. 

MCT oil can help with this! Because it can provide necessary fats to produce a balanced amount of fatty tissue, it also has been shown to increase the release of both peptide YY and leptin specifically—this contributes to a feeling of fullness and satisfaction, aiding people in avoiding overeating, and helping to limit too much fat tissue accumulation.

Busting MCT Myths

While the above five claims have scientific legitimacy, here are some notable myths.

—-–

Myth: MCT oil only comes from virgin coconut oil.

Truth: Nearly all MCT oil comes from refined coconut oil and sometimes palm oil. The process of retrieving the MCTs requires refinement, bleaching, and deodorizing. All of which are safe processes and fine for ingestion.

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Myth: MCT oil is sustainable.

Truth: Yes and No. MCT oil only uses about 15% of the coconut’s oil, and not all of the residual 85% is used in other products. And while most MCT oils are derived from coconut oil, about 34% of MCT comes from palm, which has deforestation implications. However, sustainable ways to harvest palm exist, and not all palm harvesting contributes to deforestation.

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Myth: MCT oil does not need to be counted as part of your fat intake due to its benefits.

Truth: MCT oil can increase the amount of fat in your liver if not accounted for as part of your daily fat intake. Be sure to keep your total fat consumption per day between 44 and 77 grams of fat (which respect for a 2,000-calorie diet).

How is MCT made?

MCT, or Medium-chain triglycerides, is a compound made of fatty acids and fat molecules with between six and 12 carbon molecules. Alternatively, fats derived from animals and plants primarily comprise long-chain fatty acids (LCTs), which contain more than twelve carbon molecules.

But what do the molecules have to do with it? The health claims surrounding MCT oils are that they can help burn fat, boost metabolism, promote weight loss, and provide increased energy. These claims have everything to do with how MCT oils are processed in the body.

Medium-chain triglycerides behave differently in the body compared to LCTs. They are more easily absorbed in the body, as they do not require pancreatic enzymes or bile to be digested, unlike LCT. Instead, they are transported directly to the liver, which can immediately be used as energy.

MCT oil is typically derived from coconut and palm oils. It is then refined in a lab using a process called fractionation. This process extracts the medium-chain triglycerides and other fats. Once isolated, a chemical process called lipase esterification uses lipase enzymes to produce the final product.

While coconut is the primary source of commercially-produced MCT oil, MCTs are also naturally found in some full-fat dairy products, like cheese (7.3% MCT by volume), butter (6.8%), and milk (6.9%) and yogurt (6.6%).

MCT Oil Types

There are four identified types of MCT with various purposes and efficacy:

  • Caproic Acid (C6): Commonly referred to as C6 due to its 6-atom carbon backbone, is the shortest medium-chain triglyceride. This type of MCT is the rarest form of fatty acid, making up just a mere 1% of MCTs in coconut oil. That said, it is also the quickest to be converted into ketones. (Ketones are an acid released from the liver to your bloodstream that is used as fuel to drive the body’s metabolism and support muscle function.) Typically, you won’t find this fatty acid in MCT oils for direct consumer use as it has an unpleasant taste. However it is often used in cosmetics.
  • Caprylic Acid (C8): This fatty acid accounts for about 12% of MCTs in coconut oil and is the primary supplement component, as it has a neutral taste and is very efficiently metabolized.  This is a highly beneficial fatty acid, so much so that it is present in the breast milk of most mammals like humans and goats. Fun fact: the Latin word for goat is ‘capra’, the root of caprylic acid.

  • Capric Acid (C10): Making up around 9% of the MCTs derived from coconut, capric acid is also easily absorbed during the digestion process, though not as efficient as C6 or C8. It has been shown to boost immune system function and support healthy and efficient digestion. Bulletproof coffee uses this type of MCT in its keto products.
  • Lauric Acid (C12): This is the primary MCT found in coconut. While it is the slowest to metabolize, it contains the most potent antimicrobial properties—making it suitable for use in natural health products. With its higher smoke point, this MCT can be the most easily substituted for oils in cooking from being the longest of the MCT oils at 12 atoms.

How can I use MCT oil?

MCT oil comes in many forms, including oil, supplements, and powders.

You can use it for baking or frying, in smoothies or soups, or just as a topping to your favorite veggies.

I have tried Bulletproof Coffee and Sports Research MCT oil in my smoothies and have enjoyed both.

There are currently many varieties on the market, including organic versions, cold-pressed, flavored, flavorless…the list goes on.

There is a type out there for every preference.

 

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Does alcohol stop us from burning fat?


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Whether scientists and researchers like it or not, TikTok has become a hub for diet and health-related information. Nutrition tips and fitness recommendations are shared every day, reaching millions of people in mere hours. The problem is that misinformation is disseminated hourly in catchy, bite-sized clips, causing mass consumer confusion and, at times, dietary hysteria. There is even a term, ‘TikTok Brain,’ where our attention span wanes after 90 seconds, leaving little to no time to cite sources of information…if any.

The latest viral claim — that alcohol stops the fat-burning process for up to 36 hours after drinking — has everyone worried about their “summer bodies” and health goals. Will this drink make me gain weight? Will the food I eat today be digested if I drink? While we are not saying—drink drink drink—we are saying, be careful what you read on the internet!

The good news? D2D is here to debunk these claims. Scientific studies are pointing in a different direction from this misleading headline. The bad news is that our bodies do see alcohol as a toxin, so we do want to be mindful of how much and how frequently we drink. Think of the questions your doctor asks you when you pay them your annual visit—“And how many drinks on average do you consume a week?”

Let’s start with how alcohol is broken down in the body to get a better understanding of this.

How does our body break down alcohol?

Fitness and nutrition influencers and the like consider alcohol the “fourth macronutrient” because it has no carbs, protein, or fat, but it contains ethanol, which our bodies can use for energy. This is why some of us may feel more social or energetic after a drink or two.

Alcohol is metabolized in the liver in two stages. During the first stage, the liver turns the ethanol, which we get directly from the alcohol, into acetaldehyde. What is acetaldehyde? Think of it as the bad part of alcohol that gives us all the negative side effects we experience during the dreaded hangover, like headaches, nausea, and an increased heart rate. This is because acetaldehyde is relatively toxic to the body.

Acetaldehyde is also carcinogenic because it can damage our DNA and stop the body from repairing itself. When DNA is damaged and can’t be repaired, a rogue cell can start growing too much and could eventually create a cancerous tumor. However, we don’t have to worry too much about this because stage two of metabolization lessens this risk.

This second step occurs in the liver enzyme of our mitochondria. During stage two of alcohol metabolization, the body works to get rid of the toxin acetaldehyde. It does this by turning it into acetic acid, otherwise known as acetate. Acetate is a less active byproduct that turns into carbon dioxide and water, which is when the body can easily get rid of it.

Since our body recognizes alcohol as a toxin, it’s going to do everything it can to get rid or metabolize the alcohol first. This means that any other calories consumed, sugar in the drinks, food eaten, etc., is put on hold to be metabolized until after the alcohol is gone.

While this isn’t an issue because we need calories, it’s when our hunger cues diminish during drinking and too many extra calories are consumed that fat build-up can occur. But try not to worry too much; one night of this won’t cause any long-term change. Making it into a habit, however, may lead to some weight gain.

Is the 36-hour claim true?

Now that we know how alcohol is broken down in the body, do we stop burning fat for up to 36 hours after drinking alcohol of any kind and any amount? Nope! Though your body works hard to metabolize and diminish the toxin that the body identified in alcohol, it doesn’t mean that all other bodily processes are stopped.

Currently, there are no peer-reviewed studies to back the claim that the body doesn’t burn any fat for up to 36 hours after drinking alcohol.

In fact, many studies show no positive correlation between normal alcohol consumption and weight gain.

A study by two Canadian researchers in 2015 specifically looked to see if there was any association between alcohol consumption and weight gain. They found that both light and moderate drinking do not lead to weight gain. They found that people who drink moderately frequently may even lead a healthier lifestyle than those who don’t. However, frequent heavy drinking can lead to some weight gain but mostly mitigates weight loss.

So, what counts as light or moderate drinking, and what counts as heavy drinking? The National Institute on Alcohol Abuse and Alcoholism, or NIAAA, defines heavy drinking in men as more than four drinks in a day or more than 14 drinks in a week. For women, heavy drinking is more than three drinks in a day or more than seven drinks per week. Moderate drinking is defined as no more than four drinks a day for men and three for women, and a maximum of 14 drinks a week for men and 7 for women. Light drinking is anything less than this.

Alcohol in Men vs Women

Other studies from the National Library of Medicine from 2018 and 2020 looked at how alcohol affects weight loss in both men and women. Both found that heavy drinking may mitigate weight loss but did not lead to weight gain and that this is especially true for people with diabetes or who are obese. Weight gain only occurred when hunger cues diminished and people engaged in overeating while drinking. Since the body is focused on getting rid of the toxin, these extra calories from overeating sit in the body and may become fat if they are not used for energy.

It’s important to remember that it’s not what you sometimes do that matters; it’s what you do most of the time. Everything is in moderation. If you have one night of more than your typical amount of drinking and maybe indulge in too much pizza, you may feel bloated and inflamed the next day, but you won’t gain permanent weight. If you make a habit of this and do it every weekend or several nights a week, then you will experience some effects.

Is there anything we can do to speed up the process?

If the toxin acetaldehyde is what’s causing the negative effects of alcohol (headaches, nausea, etc.), is there anything we can do to speed up the metabolization process so we don’t feel the effects? In fact, there are multiple products on the market right now that do just that.

Though most acetaldehyde turns into acetate, some acetaldehyde doesn’t make it to the liver and sits in the gut instead. The gut isn’t able to process all of it into acetate, so it builds up in the gut giving us those dreaded hangover symptoms the following day.

Zbiotics is a supplement that you take before you start drinking. It’s a genetically-engineered probiotic bacteria that produces the same type of enzyme in the liver that’s used to process alcohol, but in the gut. This way, it can help break down more of the acetaldehyde so that you don’t experience the dreaded hangover in the morning.

The technique Zbiotics uses is called homologous recombination. The team at Zbiotics designed a piece of DNA that has the enzyme to break down the acetaldehyde encoded in it, but it also has stretches of DNA that are identical to what’s on the bacteria’s chromosome. This makes the bacteria do a kind of “find and swap” in the body — finding identical chromosomes in our bodies and swapping the enzyme that are needed in our gut.

Other companies with similar products include Cheers Health, NAC, and Over EZ. All of these products can be purchased online and range between $35-100 for a 12-dose pack. However, there are other ways you can avoid the negative effects of alcohol naturally.

As an aside, at Dirt to Dinner, we believe in responsibly drinking so you don’t need to use these products. And, of course talk to your Dr. if you do decide to take them.

How to Avoid the Effects of Overdrinking

The best things overall that you can do to mitigate the negative effects of alcohol and keep your body healthy are:

  • Opt for drinks that have fewer calories and less sugar, like hard seltzers, light beer, and red wine. This way, you can enjoy the alcohol without having the worry about all of the extra calories. For example, a Corona Premier has 90 calories and only 2 grams of sugar, while a margarita has 274 calories and 36 grams of sugar in an 8-ounce serving. Now, we all love the occasional margarita but try to consume them in moderation.
  • Drink lots of water! This one seems obvious, but some people forget that staying hydrated is the most efficient way to flush out any alcohol in your system. If you plan on drinking, be sure to drink lots of water before so you are hydrated going in, drink water between each alcoholic beverage, and drink water before going to bed.
  • Get 7-9 hours of sleep. Sleep is also one of the best resets for the body. By getting proper sleep, your body will wake up refreshed and with less chance of a hangover.
  • Exercise! Exercise is also a great natural detox for your body that keeps your metabolism moving at a steady pace.
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Heavy metal exposure: what to know


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Heavy metals are virtually unavoidable—they are present in things we come into contact with every day— cookware, old paint, aluminum cans, foil, batteries, and many foods in our regular American diet. Some sources seem less obvious, like pesticides and organic foods. And noisy leaf blowers, too – they push heavy metals into the air we breathe.

It would be a fool’s errand to try avoiding each and every source of heavy metal around us. That said, there are ways we can help our bodies flush out excess heavy metals and protect us against free radical formation.

Heavy Metals in the News

In May, the Food and Drug Administration (FDA) released an action plan called Closer to Zero. This plan details the agency’s actions to reduce exposure to arsenic, lead, cadmium, and mercury from foods eaten by babies and young children, the population most vulnerable to its harmful effects. In the FDA’s words, the new acceptable levels will be “as low as possible” for this age group as they better formulate their recommended limitations that will include the rest of us, as well…

The FDA’s four-stage plan approaches the improvements from a research and regulatory perspective. Their first step is to continue evaluating existing data from routine testing of the food supply and leveraging other agencies and stakeholders to determine how to decrease these levels. The FDA will publicly provide information about monitoring, research and enforcement action.

“In Phase 1 of the FDA’s Action Plan, we provided action levels for lead in juice…. In Phase 2, we will adjust the action levels, as appropriate, to finalize guidance to industry on the lead action levels. After a period of monitoring that may also include enforcement, we will reassess as part of Phase 3 whether those levels should be adjusted downward.”

– The Food and Drug Administration

The Environmental Protection Agency (EPA) notes that metals are occurring in all ecosystems from both natural concentrations and from human activities that redistribute these metals into water sources, air, and soil. The trouble for consumers and food producers alike is that heavy metals show no visible evidence, unlike sediments or nutrient build-up. They’re hard to spot and even harder to avoid.

Sources of Heavy Metals

Many heavy metals naturally occur in the Earth’s crust from the weathering of metal rocks, volcanic eruptions, deposits from the atmosphere, and leaching into soil and groundwater. But fertilizers, irrigation, emissions from industrial work, combustion of fossil fuels, mining, smelting, and other human activities also contribute to contamination.

No standards currently exist for agricultural sources in water or soil for heavy metal levels. Setting and monitoring those limitations is part of the Closer to Zero plan. But particular considerations, like metals naturally occurring in the soil – and then our food –  will complicate the determination of specific levels.

Common food sources tested and proven to have toxic heavy metal presence include processed fruit juices, which can have high levels of arsenic. Baby food is another very surprising source: up to 95% of the baby food samples tested showed positive for arsenic, lead, or cadmium.

Some consumers wonder if organic baby food is a better choice to avoid heavy metals—not necessarily. Consumer Reports reported that “organic foods were as likely to contain heavy metals as conventional foods.” Many baby foods contain brown rice, an arsenic source. Whether it’s organic or conventional, the ‘bran’ or outer shell of the rice can retain high levels of arsenic from the soil. Because of this, the American Academy of Pediatrics and the FDA have recommended limiting rice intake for infants.

Probably the most common source we hear about for heavy metals in everyday foods is mercury in larger fish, like swordfish, shark, and the ever-popular tuna.

Heavy metals also exist in our drinking water. Research has shown that over 2,000 water systems have high levels of lead. Many of these water systems serve as irrigation for our crops, which impacts the levels of heavy metals in soil.

In turn, this affects the levels of heavy metals in the food grown in that soil, and ultimately determines the amount of heavy metals we ingest when we eat the foods grown in that soil.

Most foods that we eat have at least some trace amounts of heavy metals because of this process. And while trace amounts have not been found to have serious short-term health effects, the accumulation of these compounds over time may cause health issues.

Health Issues and Answers

Health issues caused by heavy metal buildup in the body have been heavily studied. Called “chronic toxic effects” or “heavy metal toxicity,” research has found that these metals can negatively impact a variety of organs. These include gastrointestinal and kidney dysfunction, autoimmune issues, thyroid problems, mitochondrial function, nervous system disorders, vascular damage, immune system dysfunction, certain types of cancers, and skin lesions.

Heavy metals can also lead to oxidative stress induced by the formation of free radicals,  which contribute to many chronic health issues and inflammatory issues that impact the above noted disorders.

Those with excess fat are more likely to have toxic buildup due to the “sticky” nature of white fat tissue. Epidemiological studies have shown a relationship between heavy metal exposure and the incidence of obesity and metabolic syndrome.

Foods that Fight

To protect yourself from toxic heavy metal buildup, be sure to focus on exercise, getting between six and eight hours of sleep per night, and eating these foods to increase your brown fat.

Thankfully, there is a subset of foods that, when ingested, latch on to these heavy metals in the digestive process and remove them. These include:

  • Antioxidants: As nature’s most dense antioxidant, blueberries are a powerhouse for eliminating free radicals from our bodies. Other foods high in antioxidants include dark chocolate, pecans, strawberries, artichokes, kale, raspberries, beans, beets, spinach, and red cabbage.
  • Chlorella: a single-celled green alga found in leafy greens. It contains proteins, fats, carbs, fiber, chlorophyll, and various vitamins. Studies have found that chlorella can weaken the heavy metal toxicity of the liver, brain, and kidneys.
  • Probiotics: Good gut health all starts with pre- and probiotics. Probiotics (specifically lactobacillus strains) can bind to heavy metals and help flush them from the body during the digestion process. Add foods like kombucha, cottage cheese, kefir, miso, and sauerkraut into your diet.
  • Selenium: An important mineral in neurotoxin elimination. Excellent sources of selenium include Brazil nuts, spinach, pork, beef, chicken and turkey, eggs, mushrooms, and yogurt. Cilantro is also a good source of selenium but beware, however, of the social media trend saying that it specifically removes heavy metals from the brain. This is unfounded, and academics state that while a 2014 study showed that cilantro extract can alleviate lead-induced oxidative stress in certain tissues of rat brains, the study is not robust enough for conclusions on human brain tissues.

While it may seem more straightforward to take your antioxidants, chlorella, probiotics, and selenium in supplement form, opting for the whole food versions of these vitamins and minerals is always the best course of action. The FDA does not monitor the purity or quality of supplements, and the bioavailability in whole foods is greater.

Heavy Metal Concentrations

Wondering how you can get your heavy metals tested? Acute levels of heavy metals can be measured by a simple blood, urine, or hair sample test. However, to capture the accumulation of heavy metals in your system, a “provoked” urine test or “chelation challenge test” is best.

Some of us who live in areas of higher accumulations than others may want to consider getting our blood work done for heavy metal accumulations. The below maps show accumulations of arsenic and lead in the soil and cadmium in the air in different parts of the United States.

Some researchers recommend getting tested or having your heavy metal levels read if you live in these concentrated areas, if you live in an older home that may have aging water pipes, work in an industrial plant, or live in a region where emissions are highly likely.

Other recommendations outside of our food choice are simple tips like limiting the dust in our home, removing our shoes that may collect metals, being aware of any local fish advisories regarding mercury, and being mindful of any surrounding lead exposure in your environment (paint, workplace hazards, home remedies, and cosmetics, jewelry, etc.), and being sure to read the labels on products coming into your home to see if they contain heavy metals.

Ultimately, the goal is to equip yourself with knowledge. So instead of living in fear, you can feel prepared knowing that you are taking measures to proactively fortify your system and limit heavy metal exposures in environments that you can control, like your home.

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Plant-based chicken: should you switch?


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We’ve all seen and probably tried the Impossible Foods and Beyond Meat beef burgers. Plant-based options are popping up in almost every fast-food restaurant: plant-based chorizo at Chipotle, Impossible Whoppers at Burger King, and most recently, plant-based chicken at KFC.

Let’s start with the basics – protein

Food is tasty, and we all love to eat (I know I do), but in the end, we want the nutrients in the food just as much as we want the flavor.

When I consider the benefits of chicken, the first thing that comes to mind is it’s a great source of protein. This means it has the nine amino acids profile that can fill in for the ones our body can’t make on its own.

Our bodies need 20 amino acids to break down foods, grow and repair body tissue, build muscle, boost your immune system, make hormones and brain chemicals, and give us healthy skin, hair, and nails. 

We can make 11 of these essential amino acids on our own, but we need to eat the other nine. What type of protein we eat determines if we are getting an incomplete or complete profile.

Complete proteins such as beef, poultry and eggs have all nine essential amino acids. Incomplete proteins such as nuts, seeds, beans, and grains have some amino acids but are missing some of the essential ones.

Is it worth it, then?

So, does this mean we shouldn’t eat plant-based proteins? Absolutely not. We need nuts, seeds, vegetables, and various other plant-based protein sources as part of a balanced diet.

Interestingly, soy is the primary source of protein in plant-based chicken. This is different from many plant-based “beefs” using pea isolates as the main source of protein. Soybeans are one of the very few plant proteins that contain all nine amino acids and are considered a complete protein. Others include brewer’s yeast, cottonseed, and the germ of grains. All of the plant-based chicken brands we listed below have the full complement of amino acids.

Let’s take a look at the nutrient profile of traditional chicken in comparison to some of the more popular plant-based chicken companies: Daring, Tofurky, No Evil, and Sweet Earth. These companies sell plant-based chicken that is not fried. There are other plant-based chicken companies, like Impossible and Beyond, but they focus on fried nuggets and patties that contain extra fat and calories.

Sources: USDA, VeganEssentials.com, Tofurky.com, NoEvilFoods.com, Goodnes.com.

What’s really in plant-based chicken?

When looking at the nutritional components above, one thing is clear: conventional chicken has the most protein out of all the options. It also has the least amount of sodium.

When buying processed food products such as these plant-based options, it’s essential to look at the product as a whole as well as each macronutrient. High sodium is often hidden in these processed foods because it makes the product more shelf-stable and taste better. The FDA recommends we limit our sodium intake to below 2,300 mg a day to decrease our chance of getting diet-related illnesses, such as diabetes and heart disease.

Let’s take a look at the differences in ingredients:

It’s obvious that there’s only one ingredient in chicken, but take a look at all of the ingredients in the plant-based alternatives. The protein source in alternative chicken is soy. But notice how seed oil appears in almost every other product.

Seed oils, like canola oil and sunflower oil, contain many omega-6 fatty acids. While not harmful to our health when consumed in the proper ratio to omega-3s, we want to limit our intake of omega 6s to between 11-22 grams a day.

It’s important to consume more omega-3 fatty acids from foods like salmon and spinach as they lower inflammation and increase blood flow. Conversely, too much omega 6 in our diet can lead to increased blood pressure, blood clots, and an increased risk of heart attack or stroke.

Plant-based meat misconceptions abound, from nutrient profile…

So now you’re probably asking yourself, “Should I begin eating plant-based chicken?” Of course! But it’s important to call out some misconceptions regarding plant-based meat before making your decision.

The phrase “plant-based” leads consumers to assume that these products are veggie-filled, or that vegetables are the primary ingredient, similar to a veggie burger.

However, being “plant-based” does not mean full of veggies, so you’re not getting the same nutrient profile. Plant-based just refers to the protein source, whether that’s from peas or soybeans.

Other consumers switch to plant-based meat, including chicken, as part of a “clean eating” diet. The phrase refers to only consuming unprocessed foods, like fruits and vegetables. However, when you look at plant-based chicken or any other alternative meat, for that matter, it’s pretty hard to argue that these foods are not processed.

As a marketing strategy, many of these plant-based companies also emphasize that they are non-GMO and organic because consumers associate both these terms with a healthier food product. However, neither of those components speaks to the nutrient profile or overall health of the product. Instead, be sure to look at the nutrition label for a real determination of health — especially its sodium and fat content. And, by the way, there’s no such thing as a GMO chicken.

…To its environmental effects

Like the Impossible burger, plant-based beef caught on quickly for a few reasons, but probably the biggest one was that people believed cattle were responsible for climate change. This fad caught on quickly, giving companies like Impossible and Beyond the push they needed to really start selling. To learn more on cattle’s effect on climate change, click here.

Chicken is less criticized for contributing to climate change. Some consumers make the switch to the plant-based alternative because of animal advocacy and concern for animal rights. There are misconceptions that chickens raised on factory farms are treated inhumanely and not as living, breathing animals. It’s also believed, erroneously, that chickens are pumped with antibiotics and not allowed outside.

Which to choose? Any and all.

With all of this in mind, will plant-based chicken ever catch on? Maybe. At the end of the day, it depends on the taste! Plant-based chicken is a good alternative for those who are vegetarian or vegan, but it doesn’t pack the same punch concerning other important aspects like plant-based beef did.

Either way, there’s room for all protein sources to give all 7.9 billion people in the world their complete amino acid profile, we need all types of proteins. Personally, I tried plant-based chicken and prefer the taste and texture of the real deal.

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Would a ‘traffic light’ label help prioritize your nutrition?


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Today, perhaps more than ever before, we all want two important things in our lives:  accountability and transparency. Market-research firm Mintel reported this year that consumers are looking for more natural and lesser processed foods rather than those with high fats, high sugar, and high sodium. The key phrase here is “looking for.”

With so little time available for extensive research, we rely on labels — those simple, easily grasped indicators of what we’re getting in the food products offered to us by suppliers who may be more interested in moving product than the useful information we want.

With mass confusion over labeling still widespread, how do we avoid the confusion about how to decipher what these labels really mean?

“About 11 million deaths worldwide in 2017 were attributed to diseases related to unhealthy diets.

Helping consumers make healthier food choices, i.e., with lower intakes of sugars, saturated fats, salt, and energy, and higher intakes of dietary fibres and fruits and vegetables, remains an important challenge in public health.”

– IARC

Nutri-Score’s history

Developed in France in 2017, the Nutri-Score label was established based on a modified version of the United Kingdom’s Food Standards Agency nutrient profile model (FSA-NPS).  The UK model has been heavily studied, as it spotlights health outcomes at the national level in cohorts of France and Spain. These studies have revealed that foods with lower FSN-NPS scores were shown to have more favorable health outcomes with respect to many ailments, including asthma, metabolic syndrome, cardiovascular disease, and cancer.

While the label is currently voluntary, many national health authorities have adopted it, including France, Belgium, Spain, Germany, Switzerland, the Netherlands, and most recently, Luxembourg.

The Nutri-Score label was designed to summarize the overall nutritional quality of a product. The algorithm (which we will dive into later) considers both the negative and positive elements of any given food to determine its “traffic light-like” rating.  (Green is good, red is bad, yellow is in between.)

In developing and implementing this label, French nutritionists also considered the consumer’s ease of use and understanding. Many labels currently exist.

However, as the latest research published in September of 2020 by Food Control details, 82% of consumers smell the food or look at the food, not the label, to influence their purchase decisions. This is due to label confusion.

But will consumers use it?

The stoplight-type label, as shown below, makes interpreting the label quick and easy—which is ultimately what we all want when we are making our purchase decisions. Who has hours to spend at the grocery store inspecting labels?  A study out of Switzerland in 2020, sampling over a thousand consumers, concluded that the Nutri-Score system was the most efficient front-of-package labeling and that consumers exceedingly trust it to make better, more informed dietary decisions.

As this labeling continues to spread in the EU, it begs food manufacturers to stop and think about the products they are creating. The general movement toward better labeling poses some fundamental questions for food manufacturers and consumer product companies.

How can they provide information that reflects the growing demand from consumers for accurate, trustworthy nutritional guidance? How do they help the consumer evaluate complex, incomplete and confusing information? Ultimately, should we place more focus on what’s good for our customers, not just what’s good for our bottom line?

Understanding the algorithm

How can we understand the rating and allow it to drive our decision-making without understanding how it is calculated?  If you have a salad for lunch packed with spinach, lean protein, mushrooms, beets, cucumber, and tomatoes, but then proceed to eat an entire sleeve of girl scout cookies, well, you have to take into consideration both the positive (salad) elements and the negative (cookies) elements.

Whether consciously or not, we all seek a balance in life. We try to be smart in our decision-making about what we eat. But we also like to splurge and indulge from time to time. 

Smart labels can help us make deliberate decisions that help bring about common-sense balance in our food choices.

Based on a points system, foods are scored by their positive and negative attributes. These points are then aggregated to determine an overall Nutri-Score. The algorithm gives positive points and negative points for various elements of nutrition. In the example below, you can see the categories of negative attributes — energy (or more commonly referred to as calories in the US), sugars, saturated fatty acids, and sodium — versus the positive attributes of fruits, vegetables, fibers, and proteins.

For instance, the veggie bowl being scored below received seven negative points and ten positive points, for an overall score of -3 (think of adding points as adding “bad” elements), giving the veggie bowl an A rating.

The development of the points system is based on a series of scientific research by the French High Council for Public Health. The calculations are rooted in complex-peer reviewed science-based nutritional calculations.

In fact, there is so much trust in this research and labeling systems calculations that retail giants Nestle, PepsiCo, Kellogg, and Danone, to name a few, have adopted it in various locations in the EU. They have recognized that science-based, peer-reviewed nutritional information can have a meaningful role to play in modern food retailing and more importantly, help the consumer make healthy choices.

Retail giants take transparency to a new level

In mid-2019, Nestle announced its support for the Nutri-Score label in recognition of its accuracy and easy-to-understand nutritional information at a glance and its commitment to transparency. Since then, Nestle has implemented this labeling scheme in Spain, Portugal, Austria, Belgium, France, Germany, Luxembourg, and Switzerland.

Nestle CEO for Zone Europe stated that he was proud to extend the implementation of Nutri-Score, now located on over 7,500 products. Since 2017, the sugar in these Nestle products has almost been cut in half, driven in part by the desire to achieve a higher Nutri-Score on their packages and for general health reasons.

While Nestle, in addition to Fleury Michon, Albert Hejin, Carrefour Belgium, and other European retail majors, support the labeling scheme, the European Commission is not yet convinced. Their latest “farm-to-fork” strategy, which details the future of food in Europe, stated that they would propose a “harmonized mandatory front-of-packaging label” by the fourth quarter of this year.

“Along with other public health nutrition measures, the Nutri-Score interpretive nutrition label aims to influence consumers at the point of purchase to choose food products with a better nutritional profile and to incentivize food manufacturers to improve the nutritional quality of products, thereby contributing to a healthier food environment.”

– IARC

Could EU rulings impact U.S.-governed food labels?

Pressure to make healthier products, especially in a post-Covid world, has challenged U.S. food manufacturers to reduce sugars, fat, and sodium. The EU’s Nutri-Score initiative is a great start, but there’s a lot more needed to achieve meaningful results across a global food system. Non-EU nations — including the U.S. — continue to be in an evaluative mode.

History suggests the United States and other countries prefer to build on what others may have done and fine-tune the approach to reflect our own thinking and situation. The success of the EU efforts will help maintain the political (consumer) pressure needed to move that process along.

And in that process, it may help the entire labeling issue to take important next steps, such as applying the same scientific rigor and objective assessment of nutritional issues for popular, often ‘indulgent’ products, such as chocolate, sugary confections, and carbonated soft drinks. That said, it is no surprise that Nutri-Scores are harder to find in these less healthy categories. Check out how your favorite food rates using this link.

Adoption of this system throughout Europe demonstrates manufacturers’ increased commitment to prioritize consumer health by standing behind their formulations. While it is unlikely this decision in their farm-to-fork strategy will translate to the U.S., the key here is that we can see retail giants and industry leaders allowing consumers to lead the way to change. The Nestle’s of the world can be an invaluable force in driving this type of transparency and commitment to consumer health.

The key here is food-industry-led voluntary adoption as a result of demand for better labeling by the consumer. This change will come from widespread and continued consumer pressure.

Skeptics of the Nutri-Score

With the decision by the EU pending a mandatory labeling scheme in their end-of-year farm-to-fork strategy, it is rumored that the Nutri-Score label is a leading contender. But skeptics claim that the label only supports Big Food, stating that it is founded in self-interest by France, neglecting the “artisan” producers. However, rebuttals say that the research behind the score was by independent researchers and was designed to protect consumers’ health, not brands.

Furthermore, all products — including cheese, sweets, salty, and fatty foods — are all scored the same way. The beauty of an algorithm is that it is the same across the board, from the “big food” producers to the small artisan businesses.

Academics weighing in stress that the labeling scheme is protected at a European level, not just by France, and that it is a public health tool based on rigorous scientific research and developed in the interest of consumers.

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Goodbye “GMO”, Hello “Bioengineered”

Food labels create confusion over what’s considered “safe” and “healthy” food. They all represent different things, and some are just a clever way to increase the product’s price or reputation. So, what makes this “bioengineered” label special, and why is this change happening now? Let’s start by taking a look at the GMO label of the past.

The ‘Non-GMO’ Label

The Non-GMO Project, a nonprofit based in Bellingham, Washington, was created in 2007 and is responsible for the “non-GMO” butterfly label that we see on many of our foods. The premise is that consumers should know how their food was grown. However, in many cases, the non-GMO label has been used to influence the consumer’s thinking that GMOs are unhealthy and non-GMO is better for them.

Fear is a great motivator and in this case, people were scared of harming their health by eating GMOs. This is similar to how many consumers associate organic as the only food choice for long-term health and sustainability.

But those correlations are not always accurate. Non-GMO does not mean you are getting a healthier, safer, or more sustainably-produced food item. It is just grown with new technology that allows for fewer pesticides, resists disease, and handles drought, which in turn increases yield on existing land. GMOs are the most widely-tested food in the world and have been deemed safe by the U.S. Food and Drug Administration (FDA), the U.S. Environmental Protection Agency (EPA), and the U.S. Department of Agriculture (USDA). In addition, 59 countries have granted a total of 2,497 approvals for different GMO products.

The non-GMO label may look official, but the FDA or other government organizations do not regulate it. Furthermore, the label was placed on products where no GMO counterpart existed, creating more confusion among consumers. There is no such thing as GMO salt, yet we still see the non-GMO label suggesting that there is, and we’re being charged more for the one with the “non-GMO” label. We have even seen non-GMO water!

Let’s also not forget that there are only ten genetically-modified crops currently approved in the United States.

How the new bioengineered label works

All U.S. food manufacturers, including those exporting food to the U.S., must label GMO products, or any products that contain GMO ingredients, as “bioengineered” or “derived from bioengineering.” This guideline was first announced by the USDA in 2018, but companies had until 2022 to add the labels to their packaging. This law aims to keep consumers better educated on their food. Also, some states required the labels and some did not, which caused even more confusion.

So what’s considered ”bioengineered” under this law? There is a threshold for how much genetically-modified materials need to be present in order to use the label. The USDA states that foods with 5% or more of their product derived from GMOs must have the new label. This is different from the threshold in the European Union, where it’s only 0.9%. Furthermore, the non-GMO Project also uses the threshold of 0.9%.

But why 5% if everyone else seems to use 0.9%? This is because trace amounts of genetic modifications, or parts of GMOs, can be found on equipment for processing those products. Genetic modifications can even be carried on pollen. With 5%, it leaves room for any trace amounts of “GMO residue” found on food products. There’s also less opportunity for food brands to capitalize on the label as a marketing tactic.

Producers can use this label in three ways. They can label their product using simple text, apply one of two graphics that the USDA has already approved, or use a QR code. Consumers can scan the code on the packaging to learn more about that product.

One loophole is if meat, poultry, or eggs are listed as the first ingredient on a food product, the label is not required. Even if one of these ingredients is listed second after water, stock, or broth, the label is not required. So, some prepared food items that may contain GMOs still won’t have this disclosed.

Why this label may just cause more problems  

This label may just leave consumers even more confused than they already were. Consumers are already confused about which products are and aren’t GMOs and what the term even means. The non-GMO label didn’t help with this, especially when it was placed on goods with no GMO counterpart.

There are other concerns, as well. Could this lead people to consume more processed foods if they find that their favorite fruits and veggies are now ”bioengineered”? As with organic, they may believe that processed foods without the label are the healthier and safer option. For instance, a non-GMO pizza with all the toppings versus a GMO arctic apple?

Lastly, some manufacturers may face economic loss due to these new standards. Although most GMO crops are used for animal feed, ingredients like corn, canola, soybeans, and sugar beets all have GMO counterparts used in routine products made for humans.

D2D did an Instagram poll in which followers were asked: “Are you more or less likely to purchase a product labeled ‘bioengineered’?”

100% stated they were less likely. Companies that use GMO products and the new corresponding label may see a decline in sales and/or customer loyalty.

Is there a potential upside to the change in labeling?

Despite the confusion, there are a couple of positives here. Consumers are already demanding transparency in their food system, a trend we see growing in 2022. People want to know nuts to bolts: where their food came from, how it was grown or raised, down to the farmer’s name. Using this new USDA-vetted label, we’re increasing more scientifically rigorous transparency in the food system.

The other positive effect this label could have is increased education among consumers. The QR code alone has the power to help educate others on GMOs – the truth. This code can help change the narrative that’s been present for way too long and finally help consumers understand why we need GMOs in our food system – for our planet’s health, food security, and much more.

We see this as an opportunity for the USDA and food manufacturers alike to take advantage of this label or QR code to educate consumers on the safety and benefits of GMOs rather than use it as a scare tactic.

And, if you’re still confused about what a GMO is or the benefits that it has for humans and the environment, check out these related articles:

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How does fasting prevent disease?


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Fasting has been in practice since the dawn of humankind and in all cultures and religions. We don’t hear about it as often now, but perhaps our ancestors were on to something…

In addition to its spiritual benefits, implementing a fasting program into an already-healthy diet has been shown to have a significant effect on our long-term health.

For someone who loves to eat, I wanted to fast for the minimum amount of time and get the most benefits. My parents both died of cancer, so my focus is preventing this awful disease, in particular.

A little starvation can do more for the average sick man than can the best medicines and the best doctors” 

– Mark Twain

What are the benefits of fasting?

Forcing your body to cope with the stress of no food, can help our bodies enhance DNA repair, eliminate toxins, increase brain cells, lose fat, reduce inflammation, and combat diabetes, cardiovascular diseases, obesity, cancer, and cognitive impairment.

The benefits, also listed in the image below, have been studied by some of the most trusted researchers today. Of course, many of the fasting studies have been done on mice and other animals – even Labrador retrievers (who lived longer) – but the results have been confirmed on human studies as well. Testing diets is always more difficult to do on humans, but I have learned that putting your body under stress, as in fasting, is something that most of us should do consistently – but with a solid plan.

What is a ‘fast’?

At D2D, we have written about intermittent fasting.  This is where you don’t eat for a period of time each day or week to ‘reset’ your body. For instance, you can fast for 14, 16, or 18 hours each day and then only eat during a 10-, 8-, or 6-hour window.  Or, once a week, you can fast for 24 hours, for example from dinner to dinner.  Maybe you want to do the 5:2 fast, which is fasting for two days each week.

What I wanted to know more specifically is: what happens to my body during the different phases of fasting? And what is the optimal timing to achieve the maximum benefits? Is it 16 or 24 hours?  Is it really five days? And…could I do it for five days?

Our 5-day experience

Our son and his fiancé inspired us to try the 5-day fast-mimicking program they do from time to time called Prolon. This specific one was developed by Dr. Valter Longo, professor at USC Davis School of Gerontology, Department of Biological Sciences, and Director of the USC Longevity Institute. For my husband and me, it sounded challenging but appealing because Dr. Longo has carefully researched and constructed a nutritious diet to follow for each of the five days. Dr. Longo was one of the select few awarded a grant from the National Institute on Aging, part of the National Institute of Health, to research fasting, cell regeneration, and disease protection.

Prolon sent us a box of plant-based food so we could dutifully follow the protocol which ‘tricks’ our bodies into thinking we were fasting. This means we ate a modest 1100 calories the first day and then between 700-800 calories on days two to five.

The food consisted of caffeine-free teas, an energy drink, fasting bars, crackers, and soups. For instance, one day we would have a bar for breakfast, watery soup for lunch and watery soup and a bar for dinner. All day, the Prolon directions encouraged us to hydrate and keep our energy up by drinking their glycerin ‘L-Drink’ mixed with the tasty teas.

We did it!

We decided to go from Sunday to Thursday. Honestly, I was nervous as we approached the date. I already do the 15-16 hour fasting and that is pretty easy because I know a good meal is coming that very day. I was curious about how I would do on such limited calories for five days without a real meal in sight. I wanted to make sure I kept my muscles, so I planned on continuing my workouts. Would I have enough energy?

Plus, I was worried about losing too much weight. So I did what most people don’t do — I bulked up beforehand and happily gained three pounds. My sister said that I should be more thoughtful and approach this with peace and mindfulness.  She was probably right…my husband just plowed right into this experience without any hesitation or trepidation.

What happened? After seriously overthinking this, basically, we were…fine. We had plenty of energy to work out, we were not tired and while we were hungry, we weren’t “hangry”, so the entire five-day period was only modestly unpleasant. Although, I was very excited to eat a ‘real meal’ on day six!

But the benefits from Prolon are only studied and proven if one does this once a month for three consecutive months. Really?  Do I have to do this again?  I am wondering if there is a shorter version to gain the same benefits.

Your body’s response to fasting

While there are multiple benefits to intermittent fasting, they can be categorized in three areas: burning fat, increasing brain activity, and preventing disease. How long you fast determines the benefits.

Burning Fat:

Each cell in your body needs fuel to function. That fuel comes from carbohydrates ranging from fruit to vegetables to grains. After a meal, the glucose from your meal is used for energy and the fat is stored as triglycerides. When you fast, your liver converts fatty acids to ketones, a major source of energy for many of your body’s organs.

According to a study by Mark Mattson, a neuroscientist from Johns Hopkins, who has studied intermittent fasting for 25 years, “more than just burning fat, ketones regulate the expression and activity of many proteins and molecules that are known to influence health and aging.’

Brain Activity:

Your brain loves ketones. Ketones help generate a hormone called BDNF which strengthen neural connections and promote new nerve cells in the brain for learning and memory. In turn, this may help prevent Alzheimer’s and other neurodegenerative disorders. Clinical trials have shown that caloric restriction improves verbal memory, executive function (memory, flexible thinking, and self-control), and global cognition.

Preventing Disease:

After a period of fasting, your cells go through autophagy. This is a cleanup of waste and damaged components in the cells. During autophagy, your cells repurpose some of the proteins and other cell parts and then direct them to where they are needed. This is where your body begins to flush out cells exhibiting early-stage diseases such as cancers and Alzheimer’s. Exercise also enhances autophagy, and even more so while fasting.

Inspired by Nimsdai Purja, who climbed 14 peaks in an incredible 7 months, we agree that ‘Nothing is Impossible’.

What kind of fast is right for you?

What type you choose depends on your lifestyle, your microbiome, your goals, and your ability to manage hunger. And don’t forget to check with your doctor – mine was a little curious about the five days.

For me, fasting will now become a way of life – and hopefully for my husband. As a result, I have decided to do an 16-18 hour fast each day with a three or four day fast about four times a year.  If I am extremely motivated maybe I will do Prolon again. Overall, I think this approach is balanced if my diet remains healthy during my eating periods.  I am also pleased to know that while traveling if there are not good food options, I can skip a meal and my brain and body might even thank me.

The key to success is to make sure you eat healthy meals during your non-fasting time. I have heard of some people diving happily and overeating with cheeseburgers, ice cream and beer. Maybe not the best choice on an empty stomach and a ‘refreshed’ body. Instead, lots of vegetables, fruits, healthy fats, whole grains, and proteins are a better bet. And stay away from sugary foods and drinks.

For more detailed information on this here are some credible and helpful resources:

  • My brother in law gave us the book “Lifespan” by David Sinclair, Professor of Genetics and co-director of the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School, which gave us a great understanding of “what happens to our cells when we age and why we don’t have to”.
  • Mark Mattson, professor of Neuroscience at Johns Hopkins University School of Medicine.
  • Andrew Huberman, neuroscientist and tenured Professor in the Department of Neurobiology at Stanford University School of Medicine, has some great podcasts on the effects of fasting and time-restricted eating on fat loss and health.
  • Satchidananda Panda, PhD, a professor at the Salk Institute, La Jolla, California, has researched time-restricted eating in a narrow eating window.
  • Chris Kresser, M.S., L.Ac., is an expert, clinician, and educator in the fields of functional medicine and ancestral health explains intermittent fasting with studies as references. He also wrote “The Paleo Cure”.
  • Eric Berg, chiropractor, is an educator and has some helpful videos.
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What’s healthier: protein bar or burger?


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I was talking with a colleague one day about all of the different types of protein bars on the market. As someone who enjoys weightlifting, I am always looking for ways to add more protein into my diet, so we talked about which brands we liked and didn’t like. My colleague finally said, “I guess I was just looking for a reason to have a candy bar.” And, just like that, it clicked.

I quickly remembered my other friend telling me her favorite part of the day is when she gets to have a protein bar because it’s like a treat. I thought to myself, “Hold on, are these bars healthy or dessert?” I thought they’re supposed to be giving our bodies the nutrients it needs at that given time. Yet, so many Americans are unknowingly doing the opposite, pumping their bodies full of unnecessary sugar and fat when all they’re really looking for is a bump in protein to keep them fuller longer, get through the afternoon, or aid in muscle growth and recovery.

When snacks like some types of protein bars, granola bars, trail mix, and other similar foods are advertised as “healthy” choices with “real ingredients,” it’s no surprise the consumer is more confused than ever.

A Turn To “Healthy” Snacks

In response to the never-ending desire of many Americans to lose weight, companies met the demand by creating snack options that are filling and boast a higher protein content. With nutrition and health becoming more of a priority among younger generations, especially among those incorporating weight lifting into their regime, snacks with nuts, nut butters, added protein, and other seemingly healthy components seem like the perfect solution.

For this reason, we’ve recently begun regarding snacks like granola, granola bars, and protein bars as “healthy”, even in statistical reports. For example, in 2019, data collected from the U.S. Census and National Center for Health Statistics suggested that over 165 million American consumers said they consumed “healthy” snacks in the last year. However, the main “healthy” snack of choice was granola.

Who said granola was healthy and why do we believe them? According to Insider’s interview with Kim Larson, a registered dietician and nutritionist and media spokesperson for the Academy of Nutrition and Dietetics, granola, granola bars, and energy bars are rated as the second most unhealthy snack group you can eat. They come in right behind potato chips, crackers, and corn puffs — and are even regarded as more unhealthy than pastries and baked goods. If you venture further down the list, trail mix even made the list at #7.

How Are They Unhealthy?

It all comes down to sugar and saturated fat content. The Palinski-Wade Rule of 5, created by registered dietician Erin Palinski-Wade, states that for a granola bar to be good for us, it should contain at least 5 grams each of fiber, protein, and unsaturated fat. And, of course, they shouldn’t have the same sugar amount as a candy bar which, unfortunately, many do.

We know nuts are good for us (good sources of healthy fats such as monounsaturated and polyunsaturated fats, and low in unhealthy, saturated fats), and since trail mix and granola bars contain nuts, wouldn’t those be good for us, too? We considered these questions as we dove deeper into this subject. But when you think about it, is a nutbar covered in milk chocolate really good for you?

A PowerBar Lemon Cheesecake protein bar contains 341 calories, 6 grams of fat, 32 grams of protein, and a whopping 25 grams of sugar. A Snickers bar is 245 calories and contains only 22 grams of sugar! Granted, the amount of protein contributes to the calories of the PowerBar, but so does the high sugar component. Just go all in and have a Snicker’s candy bar instead.

Another example of a candy bar-like energy bar is a chocolate chip Clif bar. I used to eat these all the time in college, especially when I didn’t have time to eat a meal between classes. If I’d known what I was putting in my body then, I would have been appalled! A chocolate chip Clif bar contains 21 grams of sugar, a higher sugar content than two glazed Krispy Kreme donuts! And, the ingredients in Clif bars are also something to watch out for, like brown rice syrup, which is basically pure glucose and can cause major spikes in blood sugar.

And It’s Not Just Protein Bars…

Even other healthy snacks, such as flavored yogurt, are not that good for us. A plain vanilla Yoplait yogurt contains 17 grams of added sugar – 65% of our recommended daily maximum sugar of 26 grams (for women, 36 for men) right there! Even Greek yogurt, known to be the healthiest, has up to 24 grams of sugar in its flavored yogurts.

When looking at the macronutrients of a McDonald’s cheeseburger, and comparing it to a packaged protein snack, you may be very surprised. A McDonald’s cheeseburger has 300 calories, 13 grams of fat, 32 grams of total carbs and 7 grams of sugar. Let’s compare this to a Lenny and Larry’s Chocolate Chip Complete Protein cookie, which has 420 calories, 12 grams of fat, 60 grams of total carbs, and 24 grams of sugar. With a similar protein and fat profile, but considerably lower sugar and carbs, the McDonald’s cheeseburger is the clear winner for us.

How Are We Being Fooled?

Somehow, the snacks we’re told are good for us may be as unhealthy as eating a donut or candy bar. How did it get to this? Well, it’s all about advertising and marketing strategies.

Companies know that consumers want to be healthy. Millennials and Gen Zers, myself included, pride ourselves on being “the best version of us,” drinking our oat milk lattes (19 grams of sugar), and eating our protein bars after a good workout in the gym (5-12 grams of sugar). We really like protein so we gravitate toward these bars.

Some of us really like following what celebrities and social media influencers tell us. What we usually forget is that most influencers and celebrities are being paid to advertise these products on their channels and don’t actually eat those 12 grams of sugar in their sponsored bar.

My social feeds contain tons of ads for “health foods,” like detox teas, protein bars, giant salads, smoothies, the list goes on and on. What they’re not telling me is that the detox tea is just regular tea and has no real health components. The salad has more calories and fat than a simple sandwich or wrap. And, the fruit in the smoothie has been stripped of almost all its nutrients and fiber when it was juiced. Yet, we still trust them. Why?

Is it because the only information we’re getting on healthy eating is from social media? Possibly. Or maybe it’s because we align with certain company’s views? I’m a huge Starbucks fan because of their sustainability goals with respect to water conservation and reforestation practices, so I don’t mind buying one of their breakfast sandwiches with 11 grams of saturated fat and over 400 calories. Starbucks would never sell me something bad, that’s just not them. Think again!

Marketing is Strategic…Here’s What We Can Do

As consumers, we should know it is not our fault we are falling for these calculated marketing strategies. That’s what these companies are paying for…of course, it’s going to work! But we don’t have to be a victim. There are so many things we can do to make sure what we’re putting in our bodies is the BEST thing for us.

Try eating a banana with nut butter instead of a protein bar. Incorporating whole foods such as these into your diet will give you better results than the processed bar, and keep you fuller longer. And always ask questions! We have Google and smartphones for a reason, use them!

If you truly want to eat “healthier,” limit your intake of processed bars. For example, if you want a quick, tasty, nutrient-dense snack, choose a high-quality 85% dark chocolate bar instead of a sugary milk chocolate one. We like Lily’s as it uses stevia instead of sugar.

If you’re accustomed to eating protein bars as your post-workout snack, substitute that with a protein shake, nuts or even a canned fish or grilled chicken salad for a non-processed, high-protein snack that’s healthier than any bar you could grab.

A Few Good Options…

If you’re still unsure which bar to eat, here are a few options that have at least 5 grams each of fiber, protein, and unsaturated fats, as well as very little added sugar. If you want to try your hand at a DIY bar, check out this recipe.

And the list doesn’t stop here…for instance, some Kind bar varieties have lower added sugar. Just be sure to check out the nutrition label.

And, as we always say…when you’re in doubt, you can make your own!

Happy & healthy snacking!