Fork U with Dr. Terry Simpson

Superfood Snake Oil: Why Kale Won’t Save You (But Also Isn’t Killing You)Every week, there's a new superfood: sea moss, turmeric shots, raw milk, lion’s mane mushrooms, and the obligatory $18 acai bowl. These so-called miracle foods promise to heal your gut, detox your liver, reverse aging, and apparently, cure loneliness if you add enough coconut flakes.But here’s the reality: “superfood” is a marketing term, not a scientific one.Let’s dig into the hype, the risks, and what the research really says.The Superfood Scam: Health Halo for SaleThe term “superfood” has no regulatory meaning. It’s not recognized by the FDA, USDA, or any legitimate scientific body. It originated in marketing campaigns and caught fire because it sells. All you need is one small, usually poorly designed study, a press release, and a social media influencer to make your food the next panacea.Blueberries? Excellent.Avocados? Delicious.Are they miracle cures? No.References:Hasler, C. M. (2002). Functional foods: Benefits, concerns and challenges—a position paper from the American Council on Science and Health. The Journal of Nutrition, 132(12), 3772–3781. https://doi.org/10.1093/jn/132.12.3772Turmeric: Anti-Inflammatory or Hepatotoxic?Turmeric has become the golden child of the wellness world. Its active compound, curcumin, has been studied for its anti-inflammatory properties. But here’s the problem: it doesn’t absorb well, and most studies showing benefits are in vitro or animal studies, not humans.Worse? Turmeric has been linked to liver injury.Several case reports have now documented turmeric-related liver failure, especially when consumed in high doses or combined with alcohol or other supplements.So no, a turmeric shot after tequila won’t detox your liver. It may just damage it further.References:Luber RP et al. (2019). Acute Liver Injury With Turmeric Use. ACG Case Reports Journal, 6(5). https://doi.org/10.14309/crj.0000000000000113Nelson KM et al. (2017). The essential medicinal chemistry of curcumin. J Med Chem, 60(5), 1620–1637. https://doi.org/10.1021/acs.jmedchem.6b00975Raw Milk: Microbial Roulette, Not a Wellness HackLet’s talk about raw milk—a rising star among TikTok wellness influencers. The claim? Pasteurization destroys enzymes and nutrients. The truth? Pasteurization destroys pathogens that can kill you.Raw milk can harbor E. coli, Listeria, Campylobacter, and Salmonella—especially dangerous for kids, pregnant women, and the immunocompromised. The CDC has linked multiple outbreaks to raw milk in the last decade.Pasteurization was a public health revolution. Rejecting it isn’t “natural”—it’s negligent.References:Centers for Disease Control and Prevention (CDC). (2023). Raw Milk Questions and Answers. https://www.cdc.gov/foodsafety/rawmilk/raw-milk-questions-and-answers.htmlMungai EA, et al. (2015). Increased outbreaks of nonpasteurized milk–associated foodborne illness. Emerging Infectious Diseases, 21(1), 119–122. https://doi.org/10.3201/eid2101.140447Sea Moss, Super Iodine, and HypothyroidismSea moss is having a moment. Touted for thyroid health and “minerals,” it's become a staple in online supplement stores. Yes, it contains iodine—but that’s a double-edged sword.Excess iodine intake can trigger thyroid dysfunction, including hypothyroidism and thyroiditis.If you’re eating a balanced diet and using iodized salt, you’re probably not iodine-deficient, but you can become iodine-toxic with concentrated seaweed supplements.Reference:Leung AM et al. (2012). Iodine nutrition in the United States: Strategies and trends. Endocrine Practice, 18(5), 566–573. https://doi.org/10.4158/EP12167.RAScience Over Hype: What Actually WorksHere’s the unsexy truth:Eat mostly plantsChoose whole over ultra-processed foodsUse olive oil, not coconut oilGet your fiber from food, not powderSupplements are okay... but legumes are betterDon’t fear carbs—fear quackeryThe Mediterranean diet remains the most evidence-supported eating pattern. It reduces cardiovascular risk, supports gut health, and—surprise—it doesn’t require imported mushrooms or blue-green algae.Reference:Sofi F et al. (2010). Accruing evidence on benefits of adherence to the Mediterranean diet on health: an updated systematic review and meta-analysis. The American Journal of Clinical Nutrition, 92(5), 1189–1196. https://doi.org/10.3945/ajcn.2010.29673Pill vs. Pinto: What to Eat Instead of Swallowing HypeHere’s a quick reality check:Cholesterol lowering? → Skip red yeast rice. Eat beans.Magnesium? → Lentils, not gummies.Iron? → Cook with cast iron and eat leafy greens, not liver capsules.Fiber supplements? → Pinto beans do it better—and they taste good.Supplements aren’t evil, but they shouldn’t replace actual food. Nutrients work best in their native habitat: inside whole, delicious, minimally processed foods.Final Thoughts: No One Food Saves YouIf a food promises miracle cures, detox powers, or “anti-aging” effects, it’s marketing, not medicine.Superfoods are sold as shortcuts.

Is Fruit Bad For You?Have you heard the latest nonsense from the diet grift industrial complex?Apparently, fruit is now dangerous. Yes—fruit. The stuff that grows on trees and ends up in your kid’s lunchbox is being blamed for everything from diabetes to “metabolic collapse.”The same influencers who once screamed about seed oils are now coming for your bananas, blueberries, and yes, even your smoothies.It would be laughable if it weren’t so successful.I’ve Seen Real Diets That Work—They Include FruitMy father had a massive heart attack at 55. The kind that forces lifestyle change.But here’s the thing—he lived. He didn’t just live; he thrived.He made it to 98, living independently until the very end.And every single morning, he started his day with fruit: grapefruit, berries, and cantaloupe. He didn’t fear fructose. He just ate a balanced diet, and it worked.The Anti-Fruit Grift: A Modern Wellness ScamOn social media, fruit is now the villain of the week. According to the keto-carnivore crowd, fruit will spike your insulin, make you fat, and destroy your health.But right after shaming your banana, they usually offer a discount code for their liver pills or collagen powder.Even Paul Saladino—the original shirtless prophet of beef liver supplements—is eating fruit now. Apparently, scurvy isn’t a great look.Here’s the Truth: Fruit Is One of the Healthiest Things You Can EatLet’s stick to actual science. Fruit is one of the nine essential components of the Mediterranean Diet—a dietary pattern backed by decades of research, including landmark studies like PREDIMED and EPIC.The Mediterranean Diet recommends 250 grams of fruit per day. People who follow it experience lower rates of:Cardiovascular diseaseType 2 diabetesCognitive declineAnd guess what? Even people with diabetes do well when they eat whole fruit.According to large observational studies, such as the BMJ study by Muraki et al. (2013) and Li et al. (2016) in The Journal of Nutrition, higher intake of whole fruits—especially berries, apples, and citrus—is associated with a reduced risk of type 2 diabetes, not an increased one.Smoothies: Not Soda. Let’s Stop the Nonsense.Yes, when you blend fruit, it digests faster. That’s true. But a smoothie made from whole fruit, with the fiber intact, is nothing like drinking a sugary soda.Want to improve it even more? Add protein, oats, chia, or yogurt. You’ve got a perfectly fine breakfast that’s far better than most boxed cereals.So drink your smoothie. Enjoy it. You’re not ruining your health. You’re nourishing your body.Cultures That Live Long... Eat FruitAll the world’s longest-lived populations eat fruit—daily.Okinawans enjoy papaya, guava, and sweet potatoes.Sardinians love figs, grapes, and citrus.Loma Linda Adventists consume berries and stone fruits, and live some of the longest lives in America.None of these groups fear fruit. And spoiler alert: none of them are blending bacon into their coffee.Beware of Magical Thinking (and Tallow)The real problem isn’t fruit—it’s the carnival of carnivore influencers selling meat-based miracles. These aren’t scientists. They’re entertainers with no credentials who demonize fruit while pushing “ancestral eating” and supplements derived from animals that... ate fruit.If your diet says yes to beef tallow but no to blueberries, it’s time to reevaluate who you’re listening to.Final Thoughts: Let’s Use Our Brains (and Eat the Peach)Fruit isn’t the enemy. It’s not a metabolic poison. It’s one of the most nutrient-rich foods you can eat—and it's associated with better health outcomes across every major population study.So next time someone tells you to skip the apple, ask them to show you a peer-reviewed study—not a coupon code.References:Guan J, Liu T, Yang K, Chen H. Dried fruit intake and lower risk of type 2 diabetes: a two-sample mendelian randomization study. Nutr Metab (Lond). 2024 Jul 10;21(1):46. doi: 10.1186/s12986-024-00813-z. PMID: 38987806; PMCID: PMC11234600.Martínez-González MÁ, Hernández Hernández A. Effect of the Mediterranean diet in cardiovascular prevention. Rev Esp Cardiol (Engl Ed). 2024 Jul;77(7):574-582. English, Spanish. doi: 10.1016/j.rec.2024.01.006. Epub 2024 Feb 7. PMID: 38336153. - (click for reference)

Weight Loss Surgery and Mediterranean Diet to GLP-1 and the Mediterranean DietFor years, I have guided my weight loss surgery patients toward the Mediterranean diet. Why? Because it’s not only delicious and sustainable, but it’s also backed by decades of science. Now, as GLP-1 medications like Ozempic and Zepbound transform how we approach obesity, the question arises again: what should people eat while on these powerful drugs? The answer, as it turns out, remains the same.GLP-1 medications have undeniably revolutionized weight loss. These drugs, originally developed for diabetes, have rapidly gained fame for helping individuals shed significant amounts of weight. They work by reducing appetite, slowing stomach emptying, and altering hunger signals in the brain. Many patients simply cannot achieve sustained weight loss with diet alone, and for them, GLP-1 drugs are life-changing.However, while these medications help people lose weight, they do not address everything. Weight loss is only part of the equation. Nutrition still matters deeply. Without nourishing your body properly, you risk missing out on crucial benefits such as inflammation reduction, cardiovascular protection, and cognitive preservation.The Mediterranean DietThis is exactly where the Mediterranean diet shines. For decades, in fact, over 70 years, researchers have studied this dietary pattern. More than 13,000 scientific publications support its benefits. It’s not just about eating "like people in the Mediterranean." Rather, it’s about embracing a carefully studied set of foods, in specific amounts, shown to optimize health outcomes.For example, the diet emphasizes:Around 9 ounces (250 grams) of fruits daily.Plenty of vegetables and whole grains.Healthy fats, especially from olive oil.Lean proteins, particularly fish and legumes.Limited red meat and alcohol.Studies Showing the Diet Works For HealthThe science is clear. The PREDIMED study demonstrated significant reductions in cardiovascular events among followers of this diet. The EPIC studies have shown lower overall mortality, reduced cancer risk, and enhanced longevity. Furthermore, other research consistently links the Mediterranean diet to better insulin sensitivity, lower diabetes incidence, and reduced Alzheimer’s risk.So, how does this all connect to GLP-1 medications? Simple. If you are using GLP-1 drugs, you are already taking control of your weight. Why stop there? Combining these medications with a Mediterranean diet maximizes your health benefits. While the drugs help you eat less and lose weight, the diet ensures that what you do eat is packed with nutrition, anti-inflammatory compounds, and essential nutrients.Examples of the Diet in Real LifeIn practical terms, adopting this diet does not have to be complicated. For breakfast, try Greek yogurt topped with fresh berries, or overnight oats with fruit and nuts. For lunch, enjoy a salad filled with leafy greens, chickpeas, avocado, and stone fruits, drizzled with olive oil and lemon. For dinner, think grilled salmon or chicken, paired with quinoa or farro and plenty of colorful vegetables.Ultimately, GLP-1 drugs and the Mediterranean diet are not competing solutions — they are complementary tools. Together, they support not just weight loss, but whole-body health.If you are on a GLP-1 medication, remember this: losing weight is important, but being healthy while losing weight is essential. The Mediterranean diet remains the gold standard, helping you do both.Don't forget your vitaminsIf you are on a GLP-1 medication, please take a daily multivitamin. There are plenty of them out there, but you need these daily. Especially the B-complex. I like this one from YouTheory.

Welcome to the theater of absurdity.While the federal government waves the flag of victory over removing petroleum-based food dyes from snacks, it is simultaneously gutting critical public health programs like food inspection, bird flu monitoring, injury prevention initiatives, and scientific research grants. The result? A dazzling case study in misplaced priorities.Today, let's walk through what is actually happening — not the headline-friendly soundbites — and why Americans should be far more worried about E. coli in their milk than Red Dye #3 in their Skittles.The Food Dye Fear Mongering: What's Actually True?First, let's address the food dye hysteria head-on. Many news outlets, "wellness influencers," and natural health bloggers are breathlessly claiming that we are "eating petroleum" because some food dyes are synthesized from hydrocarbon molecules derived initially from crude oil.Here’s the scientific truth: petroleum-derived hydrocarbons are nothing more than basic building blocks of carbon and hydrogen — the same stuff that makes up olive oil, avocado oil, and the omega-3 fatty acids you proudly add to your smoothies. [1]Importantly, food dyes like Red 40 and Yellow 5 are purified and rigorously tested substances. They are chemically synthesized from hydrocarbons, not "extracted gasoline." Saying Red 40 is gasoline is like saying salt is explosive because it contains sodium. It's chemophobic nonsense.Meanwhile, many of the same people yelling about food dyes are promoting supplements like methylene blue — another petroleum-derived chemical. Cognitive dissonance, much?Reference:ImmunoLogic. (2025). "No, You're Not Eating Gasoline." Retrieved from https://news.immunologic.orgMeanwhile, in the Real World: Food Safety Programs Are Being GuttedNow, while we're distracted by the horror of neon cupcakes, something far more dangerous is happening. Funding for critical public health initiatives is being slashed:Food inspection programs are being downgraded and shifted from federal oversight to inconsistent state programs.Bird flu monitoring — crucial in an era of rising zoonotic diseases — is being slashed.Injury prevention programs — those that track traumatic brain injury, car crashes, drownings, and falls — are being dismantled.According to reporting from Food Safety News, the Trump Administration's proposed budget would cut $128 million from the FDA’s food safety programs alone — programs that help prevent outbreaks of foodborne illness like the 2018 E. coli outbreak tied to romaine lettuce. [2]Reference: 2. Food Safety News. (2025). "FDA food safety funding faces big cuts." Retrieved from https://www.foodsafetynews.comLeadership Matters: Enter RFK Jr.You might ask, "Who’s steering this ship into the iceberg?" None other than Robert F. Kennedy Jr., head of Health and Human Services.There’s a small problem: RFK Jr. never took a single science course during his undergraduate education — at least, none we can find. Yet he is now in charge of overseeing agencies that depend on scientific literacy, from the CDC to the FDA.No wonder policy is being dictated by what makes Instagram wellness bloggers like "Food Babe" happy. Forget investing in scientific infrastructure to actually prevent disease. Apparently, public health is now about making sure your lettuce won't "run away with your colon."And the Hypocrisy Continues: Milk and Metabolic DiseaseWhile politicians play "Whac-a-Mole" with food dyes, real nutritional science continues to quietly reveal important risks — like the health consequences of dietary fat.A recent study in BMC Gastroenterology found that frequent consumption of full-fat milk is associated with a higher risk of metabolic dysfunction-associated fatty liver disease (MAFLD). [3]Surprisingly, this association was especially strong among people with higher education levels. So yes, your $7 artisanal organic whole-milk latte might be sneaking you toward fatty liver — one creamy sip at a time.Yet without adequate public health research funding, follow-up studies that could clarify mechanisms, confounders, and long-term risk could evaporate. The death of science isn't just about laboratories; it's about the slow, steady starvation of research that actually improves human health.Reference: 3. BMC Gastroenterology. (2025). "Non-skimmed milk and MAFLD." Retrieved from https://bmcgastroenterology.biomedcentral.comTransitional Moment: So, What Are We Prioritizing?Instead of investing in:Safer food systemsMore robust disease trackingCutting-edge nutritional scienceWe are prioritizing:Removing artificial colors that haven't been linked to deathsSlashing foodborne illness monitoringHiring a non-scientist to oversee our nation's health apparatusThis is a classic case of "health theater"— grand, performative actions with little substance while real threats simmer under the surface.Why Should You Care?Because someday, when the next E. coli outbreak rips across 15 states, you might wish someone had prioritized

Welcome to FORK U. Fork University. Where we make sense of the madness, bust a few myths, and teach you a little about food and medicine.I’m Dr. Terry Simpson—surgeon, scientist, and your chief medical explanationist. At FORK U, we’re not here to sell you supplements or tell you carbs are evil. We’re here to bring the science back to your plate—with a healthy side of sarcasm.Food hasn’t been medicine for 2,000 years, and despite what the smoothie bowl crowd says, it still isn’t. But we do know that eating better can help you live better. And that matters.Our MissionHere’s what we do:✅ We bust nutrition myths that clog your feed and your arteries✅ We decode the latest studies in easy, bite-sized episodes✅ We bring the receipts—every episode is evidence-based and referenced at ForkU.comHistoryWe’ve revisited the foundational studies of nutrition, like Ancel Keys’ Seven Countries Study—which didn’t just compare nations but followed real people in real villages for decades. We’ve explored the French Paradox. We’ve even told the story of the surgeon who discovered the first vitamin.And we don’t just look back—we dive into current topics too: GLP-1s, gut health, ultra-processed foods, and yes—what happens when a shirtless influencer tries to sell you dehydrated buffalo hearts in the name of ancestral living. (Spoiler: you’re better off with lentils.)If you’re tired of pseudoscience disguised as wellness, and you want real answers—served with wit, citations, and no BS—welcome to FORK U.Let’s eat smarter. Let’s myth-bust louder. And let’s get cooking.

Butter, LDL, and the Myth of Harmless PlaqueWhy High Cholesterol Isn’t Just a Number—and What the Latest Science Says About Oils, Fats, and Your Risk of DeathBy Dr. Terry Simpson, MD – The Culinary Medicine DocWe’ve all heard the story: butter’s back, LDL doesn’t matter, and as long as you’re low-carb, your heart is safe.But what if I told you that the science—real, peer-reviewed science—tells a different story?In this post, I’ll walk you through three powerful studies that dismantle the myth of “harmless” LDL and show why swapping butter for plant-based oils could literally save your life.1. LDL and ApoB: The True Origins of Arterial PlaqueAtherosclerosis—the buildup of plaque inside arteries—often starts silently. But over time, it becomes the leading cause of heart attacks, strokes, and cardiovascular disease.A key study from the Journal of the American College of Cardiology found that the primary trigger for plaque formation is not “existing plaque” as some influencers claim—but rather, LDL cholesterol and ApoB-containing lipoproteins that penetrate the arterial wall and kick off the inflammatory cascade that builds plaque [1].Once inside, these particles don’t just hang out—they lead to plaque progression and destabilization, which is what causes heart attacks. No LDL, no plaque. It’s that simple.2. High LDL, Worse Plaque—Even on KetoA 2025 study published in JACC: Advances examined people on carbohydrate-restricted diets—many of whom had very high LDL cholesterol levels [2].While some hoped the data would vindicate high LDL in the context of keto, that’s not what happened. The study found that the higher the LDL, the worse the atherosclerotic plaque—regardless of dietary pattern.Bottom line: High LDL is still atherogenic, even if you’re “metabolically healthy.” That six-pack doesn’t protect your arteries.3. Butter Increases Mortality. Plant-Based Oils Reduce It.Let’s talk fats. Specifically: butter.In a major pooled analysis of three large U.S. cohorts—the Nurses’ Health Studies I & II and the Health Professionals Follow-up Study—researchers found that butter consumption was associated with increased total, cancer, and cardiovascular mortality [3].But here’s the good news: Replacing butter with plant-based oils—like olive, soybean, and canola oil—reduced the risk of death.The substitution analysis showed that replacing just 15 grams of butter (about 3 small pats) with 15 grams of plant-based oil (about 1 tablespoon) led to statistically significant reductions in mortality risk.These plant oils are rich in polyunsaturated and monounsaturated fats, which have been shown in trials to:Lower LDL cholesterol [4]Reduce inflammation [5]Improve lipid profiles [6]Decrease overall mortality [7]4. Butter, Cancer, and InflammationIt gets worse for butter.The same study found a strong association between butter intake and cancer mortality, especially hormone-sensitive cancers like breast and prostate [3].Why? Saturated fat—found in high levels in butter—can increase inflammation in fat tissue and alter hormone activity, both of which are risk factors for these cancers [8,9].And no, this wasn’t confounded by white bread or pastries—the researchers adjusted for those too.5. Are All Plant-Based Oils the Same? Not Exactly.Olive oil, canola oil, and soybean oil showed consistent protective effects. Corn and safflower oil? The data were weaker—possibly due to low use or degradation during cooking [3].Some commercial corn oil is also more likely to be oxidized or partially hydrogenated, especially in older food systems [10]. So, while vegetable oils generally fare better than saturated animal fats, quality and cooking method still matter.Final Thoughts: What the Data SayHigh LDL is not “just a number.” It’s a powerful driver of atherosclerosis and death.Butter, despite its nostalgic appeal, increases risk of death. And plant-based oils? They reduce it—even in small amounts, even in real-world diets, and even over decades.So next time someone tells you to throw out your olive oil for butter, ask them to show you the data. You now have three major studies that say otherwise.TL;DR:LDL and ApoB cause plaque — not existing plaque.Higher LDL = worse plaque, even on keto.Butter increases mortality — especially from cancer and heart disease.Plant-based oils reduce mortality, especially olive, canola, and soybean oil.Replace 3 pats of butter with 1 tablespoon of plant oil to lower your risk.ReferencesLibby P et al. “Plaque Progression and Rupture in Atherosclerosis.” J Am Coll Cardiol. 2020. LinkEbinger J et al. “Coronary Atherosclerosis in Individuals with Markedly Elevated LDL-C from Carbohydrate-Restricted Diets.” JACC: Advances. 2025. LinkZhang S et al. “Butter and Plant-Based Oil Intake and Risk of Mortality.” JAMA Internal Medicine. 2024. LinkMensink RP et al. “Effects of dietary fatty acids on serum lipids.” Am J Clin Nutr.Mozaffarian D. “Omega-3 Fatty Acids and Cardiovascular Disease.” N Engl J Med.Schwingshackl L et a

The idea of Blue Zones—those rare places where people supposedly live longer, healthier lives—has become nutritional gospel. From best-selling books to Netflix specials, Blue Zones have been painted as longevity utopias we can mimic if we just eat more beans and nap more often.But here’s the thing: Blue Zones aren’t science—they’re storytelling.In this post, we take an unfiltered look at the Blue Zones concept, explore recent controversies, and compare it with something backed by actual peer-reviewed data: the Mediterranean Diet.What Are Blue Zones?Coined by journalist Dan Buettner and popularized through National Geographic, Blue Zones refer to five regions with high numbers of centenarians:Okinawa, JapanSardinia, ItalyNicoya, Costa RicaIkaria, GreeceLoma Linda, CaliforniaThese regions reportedly share key habits: plant-forward diets, natural movement, strong social bonds, and low stress.While these are certainly positive lifestyle features, the problem is how this information was collected. The Blue Zones model is observational, not scientific. It’s a patchwork of ethnographic notes, anecdotes, and assumptions—not randomized trials or controlled cohort studies.The Blue Zones ControversyIn recent years, the Blue Zones concept has come under scrutiny:Okinawa’s longevity claims have declined in newer data; life expectancy has dropped, and obesity and chronic diseases are on the rise.Record inaccuracies in places like Okinawa and Ikaria have been found, making claims of centenarian density questionable.Survivorship bias skews the picture—we hear from those who lived long, not those who didn’t.Westernization has eroded the very habits that supposedly defined these zones.In short: Blue Zones are more about a moment in time than a repeatable formula.So What Does the Data Say?If you're looking for longevity strategies backed by evidence—not just folklore—consider the major cohort studies:Nurses’ Health StudyAdventist Health StudyEPIC-OxfordThese studies have followed hundreds of thousands of people for decades. The data consistently shows that people who live longer:Eat more whole, plant-based foodsLimit ultra-processed foods and added sugarsExercise regularlyMaintain strong social connectionsGet adequate sleepManage stressDon’t overeatNo magic. Just measurable habits.Mediterranean Diet: The Gold StandardUnlike Blue Zones, the Mediterranean Diet is a defined, evidence-based dietary pattern. And it’s been rigorously studied in over 13,000 peer-reviewed publications.Core Features:High intake of fruits, vegetables, legumes, whole grainsOlive oil as the main fatModerate fish and poultryMinimal red meat and sugarModerate wine, usually with mealsEmphasis on community and shared mealsEvidence Highlights:PREDIMED Trial (2013): A randomized controlled trial of over 7,000 participants in Spain found that the Mediterranean Diet reduced the risk of cardiovascular events by 30% compared to a low-fat diet.Reference: Estruch R, et al. N Engl J Med. 2013;368(14):1279-1290.LinkSpanish Cohort Study (2022): A population-based study of 1.5 million adults found that greater adherence to the Mediterranean Diet was associated with increased longevity and lower all-cause mortality.Reference: Zheng Y, et al. BMC Med. 2022;20:180.LinkUnlike Blue Zones, the Mediterranean Diet is replicable anywhere and supported by robust, controlled data.The Bottom LineThe Blue Zones offer a romantic vision of a long life. But they’re built on observation—not rigor.If you're serious about longevity, skip the storytelling and look to the science. The Mediterranean Diet, supported by clinical trials and massive population studies, is the most proven path to better health and a longer life.Don’t chase myths. Follow the data.🎧 Want More?Listen to the full Fork U episode:“Blue Zones: Beautiful Myth or Measured Truth?”Available on Spotify, Apple Podcasts, and wherever you get your audio science straight.Follow me on TikTok and Instagram @drterrysimpson for more unfiltered medical myth-busting.

Dietary Myths vs. Nutritional Science: Why the Mediterranean Diet Reigns SupremeAs an Athabascan physician and culinary medicine expert, I'm often amused by the dietary myths perpetuated online, particularly those championed by keto and carnivore diet enthusiasts. Today, let's debunk some of these myths—Inuit diets, Hong Kong longevity, Maasai heart health, and the so-called French paradox—and explain why decades of robust nutritional science firmly support the Mediterranean diet.Myth 1: The Inuit DietLow-carb proponents love pointing to the traditional Inuit diet as evidence of the supposed superiority of carnivorous diets. Yes, Inuit diets are traditionally high in marine mammals like whales, seals, and fish, providing ample vitamin C from sources such as muktuk (whale skin and blubber) and seal liver. Yet, archaeological evidence clearly shows ancient Inuit mummies suffered from vascular disease, challenging the claim that their diet was protective (Fodor et al., 2014). Additionally, Inuit diets historically incorporated plant-based foods such as berries, seaweed, and tubers during summer months—a fact conveniently overlooked by keto advocates.Myth 2: The Hong Kong Longevity ClaimAnother popular keto narrative incorrectly attributes Hong Kong's impressive longevity statistics to high meat consumption. But research shows elderly individuals in Hong Kong typically eat less meat and adhere closely to diets resembling the Mediterranean style, rich in vegetables, seafood, and whole grains (Woo et al., 2001). Again, context is key—and frequently missing from keto claims.Myth 3: Maasai Immunity to Heart DiseaseThe Maasai, often cited as proof that diets rich in saturated fats don't cause heart disease, actually demonstrate the opposite. Recent studies confirm significant atherosclerosis and cardiovascular issues among Maasai populations, underscoring that even "warrior" genetics don't provide immunity from saturated fat-related diseases (Mann et al., 1972).Myth 4: The French ParadoxAh, the French Paradox—the idea that French populations consume diets high in saturated fats yet experience low heart disease rates. The reality is simpler: the French eat plenty of vegetables, fruits, olive oil, seafood, and emphasize portion control and mindful eating. France was initially included in the famous Seven Countries Study but was ultimately excluded due to funding constraints—not dietary irregularities (Kromhout et al., 2017). It's sensible eating, not paradoxical magic.Solid Science: The Mediterranean DietContrary to these dietary myths, extensive nutritional science consistently supports the Mediterranean diet. Two landmark studies illustrate this clearly:Seven Countries Study: Spanning 50 years and involving over 14,000 men, this research demonstrated clearly superior cardiovascular outcomes for individuals following Mediterranean-style diets rich in vegetables, fruits, whole grains, legumes, fish, and olive oil compared to higher-fat diets (Keys et al., 1986).EPIC Study: Following over half a million Europeans, the European Prospective Investigation into Cancer and Nutrition showed that diets emphasizing plant foods and limiting red and processed meats significantly reduce cancer risks (Boffetta et al., 2010).Lyon Heart Study: Participants with existing heart disease significantly reduced their risk of a second heart attack by adopting Mediterranean dietary patterns—highlighting the diet's profound protective benefits (de Lorgeril et al., 1999).Final ThoughtsKeto and carnivore diets might make enticing promises, but the science tells a different story. With over 70 years of rigorous research and more than 13,000 peer-reviewed publications, the Mediterranean diet remains the gold standard for long-term health and disease prevention.In an era where powerful obesity treatments like ZepBound emerge, it's even more crucial that we align medical innovations with proven nutritional strategies to ensure long-term health for newly fit bodies.Enjoy your meals, stay curious, and always leave room for dessert (occasionally)!References:Fodor, J.G., et al. "The Inuit paradox and heart disease." Can J Cardiol. 2014.Woo, J., et al. "Dietary habits of elderly Hong Kong Chinese." Age Ageing. 2001.Mann, G.V., et al. "Cardiovascular disease in the Maasai." Am J Epidemiol. 1972.Kromhout, D., et al. "The Seven Countries Study: Overview." Eur J Epidemiol. 2017.Keys, A., et al. "The diet and 15-year death rate in the Seven Countries Study." Am J Epidemiol. 1986.Boffetta, P., et al. "EPIC study: Diet and cancer." Am J Clin Nutr. 2010.de Lorgeril, M., et al. "Mediterranean diet and cardiovascular health." Circulation. 1999.

The Bitter Truth: Why Bitterness Matters More Than You ThinkHave you ever taken a sip of black coffee and immediately regretted it? Or maybe you’ve bitten into a grapefruit and felt like your tongue was under attack? If so, you’re not alone. Bitterness is one of the most misunderstood flavors, but it plays a huge role in our health and survival. From keeping us from eating toxic foods to helping digestion, bitterness has a bigger impact on our bodies than most people realize. So, let’s dive into the bitter truth—why some people hate it, why your stomach can actually taste it, and how it has been used as medicine for centuries.Why Do Some Foods Taste Bitter?To begin with, bitterness exists for a reason. In nature, many poisonous plants contain bitter compounds. Long ago, humans who could detect bitterness had a survival advantage. In other words, their ability to taste bitterness kept them from eating something deadly. As a result, our bodies evolved to be extra sensitive to bitter flavors.However, not all bitter foods are dangerous. Many are incredibly healthy. Take kale, dark chocolate, and turmeric, for example. These foods may taste strong or even unpleasant to some people, but they are packed with antioxidants and nutrients that support overall health.So, why do some people love bitter foods while others can’t stand them? The answer lies in our genes. Scientists have discovered that a gene called TAS2R38 determines how sensitive we are to bitterness. If you are a super-taster, bitter foods might seem unbearably strong. On the other hand, if you are a non-taster, you may barely notice the bitterness at all.Your Stomach Can "Taste" Bitterness TooInterestingly, your tongue isn’t the only part of your body that detects bitterness. Your stomach can taste it as well. But how does that work? Well, your stomach has bitter taste receptors that serve a very important function.First, these receptors help control digestion. When bitter foods enter your stomach, the receptors slow down gastric emptying. In simpler terms, they make food stay in your stomach longer. As a result, you feel full for a longer period. This is one reason why bitter greens like arugula or dandelion leaves can help with weight management.Second, these bitter receptors act as bodyguards for your digestive system. If your stomach detects a bitter substance that shouldn’t be there—like a potential toxin—it delays digestion to prevent harmful substances from moving too quickly into your intestines. This process gives your body extra time to neutralize any potential threats.Bitters: From Medicine to CocktailsBecause of their digestive benefits, bitter herbs have been used in medicine for centuries. In the past, people took bitters—herbal mixtures containing bitter plant extracts—to help with digestion, bloating, and nausea. Some of the most common bitter herbs include:Gentian root – A powerful bitter used to stimulate digestion.Dandelion – Helps with liver function and gut health.Wormwood – Historically used for digestive problems and gut health.Burdock – Supports digestion and has anti-inflammatory properties.Over time, bitters made their way from medicine cabinets to cocktail bars. During the 1800s, bitters became a key ingredient in alcoholic drinks, including the Old Fashioned and the Manhattan. In fact, some of today’s most famous bitters, like Angostura and Peychaud’s, were originally marketed as health tonics.But perhaps the most interesting story of all is how gin and tonic became a malaria treatment. In the 19th century, British soldiers stationed in tropical regions were at high risk of getting malaria. The best available treatment at the time was quinine, a bitter compound from the bark of the cinchona tree. However, quinine was extremely bitter and unpleasant to drink on its own. So, soldiers mixed it with sugar, lime, and soda water to make it more palatable. Eventually, someone had the genius idea to add gin, and just like that, the gin and tonic was born.Even though modern tonic water contains only small amounts of quinine, the drink remains popular today—not as medicine, but as a refreshing cocktail with a fascinating history.A Word of Caution: Who Should Avoid Bitters?Although bitters have many health benefits, they aren’t for everyone. Some people should avoid them, including:Pregnant or breastfeeding individuals – Some bitter herbs can have harmful effects during pregnancy.Children – Since bitters are often infused with alcohol, they are not suitable for kids.People with digestive disorders – If you have ulcers, inflammatory bowel disease, or other stomach sensitivities, bitters could make your symptoms worse.In addition, taking too much of certain bitters can lead to side effects, such as:✔ Nausea✔ Cramping✔ Diarrhea✔ Gas✔ Stomach painAs always, if you’re thinking about adding bitters to your diet, it’s a good idea to check with a doctor first.Conclusion: Embrace the Bitter!Bitterness may not be everyone’s favorite flavor, but

The Great Egg Redemption: How Science Saved Breakfast (But Not Your Wallet)For decades, the humble egg was treated like a ticking time bomb for your arteries. Nutrition guidelines told us to avoid them, doctors warned us about cholesterol, and many Americans swapped their morning omelet for a sad bowl of processed cereal. But here’s the kicker—those recommendations weren’t based on strong science. Instead, industry interests heavily influenced them, outdated theories, and a lot of fear-mongering.Now, eggs are back on the menu. Science has finally caught up, and experts agree that dietary cholesterol isn’t the villain it was made out to be. But just when we thought we could enjoy eggs guilt-free, bird flu struck, prices skyrocketed, and suddenly, eggs became the new luxury item. So, how did we get here? Let’s crack open the truth.The Food Pyramid: A Big Business, Not Big ScienceIf you grew up in the 90s, you probably remember the Food Pyramid. It told us to eat 6-11 servings of bread, pasta, and cereal every day, while foods like eggs, meat, and fats were placed at the top—basically labeled "Eat Sparingly."But was this pyramid built on solid science? Not exactly.The grain industry played a huge role in shaping these guidelines. In the 1970s and 80s, low-fat diets became the gold standard for heart health. The idea was simple: eating fat leads to heart disease, so cutting out fat would make us healthier. Unfortunately, that’s not what happened.Instead, food companies removed fat from products and replaced it with sugar and processed carbs—because, let’s face it, fat-free food tastes terrible without something to make it palatable. As a result, Americans ended up eating way more refined carbs and sugar, leading to a spike in obesity and type 2 diabetes (Ludwig et al., 2018).Meanwhile, eggs—one of nature’s most nutrient-dense and affordable foods—were put on the naughty list.The War on Eggs: How a Bad Idea Became Dietary DogmaThe real egg panic began in 1968 when the American Heart Association (AHA) declared that dietary cholesterol was a major cause of heart disease. They recommended eating no more than three eggs per week (Kritchevsky, 1999).But here’s the problem—this recommendation wasn’t based on strong human studies. Instead, it was based on:Animal Studies – Scientists fed cholesterol to rabbits, which are naturally herbivores, and (shocker!) their cholesterol went up. But rabbits process cholesterol differently than humans (McNamara, 2000).Epidemiological Correlations – Early studies linked high cholesterol intake to heart disease, but they didn’t separate it from other factors like saturated fat, smoking, or lack of exercise (Hu et al., 1999).Clinical Studies With Unrealistic Diets – Some studies tested cholesterol intake using six eggs per day—which is way more than most people eat (Fernandez, 2006).Meanwhile, many scientists already knew that dietary cholesterol had minimal impact on blood cholesterol for most people. Our bodies naturally regulate cholesterol production—when we eat more cholesterol, the liver produces less to balance it out (Griffin & Lichtenstein, 2013).But by the time the science caught up, the damage was done. Food companies had already flooded the market with "cholesterol-free" products like margarine and egg substitutes. And people believed the hype.The Egg Industry Fights Back (With Science!)While eggs were being villainized, the egg industry wasn’t about to sit back and let breakfast be ruined. In 1984, they established the Egg Nutrition Center (ENC) to fund research and set the record straight.Over the next few decades, study after study debunked the myth that eggs were bad for your heart. In fact, major research showed:Eating eggs does NOT increase heart disease risk. A Harvard study of 117,000 people found no link between egg consumption and cardiovascular disease (Hu et al., 1999).Eggs can even be good for you. They’re packed with protein, choline (for brain health), and lutein and zeaxanthin (for eye health) (McNamara, 2000).Cholesterol guidelines were flawed. By 2015, the Dietary Guidelines for Americans finally removed cholesterol restrictions because there was no strong evidence linking dietary cholesterol to heart disease (USDA & HHS, 2015).After 47 years of bad press, the egg was officially redeemed. Here is a link for some science (ref)Just When Eggs Made a Comeback… Prices Went Through the RoofNow that science finally supports eating eggs, you’d think we’d be in a golden age of omelets. But no—2023 and 2024 have given us record-breaking egg prices.Why? One word: Bird flu.A massive avian flu outbreak led to the culling of millions of hens, drastically reducing egg supply and sending prices soaring (USDA, 2023). In some stores, eggs were even locked up like high-end electronics.So now, after decades of unnecessary restrictions, eggs are back on the menu—but they’re too expensive for many people to enjoy daily. Irony at its finest.The Bottom Line: Eat the

Apple Watch vs. Oura, Whoop, and WithingsHealth wearables have exploded in popularity, promising better sleep, fitness, and recovery tracking. But with so many options—Apple Watch, Whoop, Withings, Oura, and Ultrahuman Rings—which one is actually worth your money?More importantly, do these devices improve your health, or are they just expensive digital trophies?In this breakdown, we’ll compare features, accuracy, HRV (Heart Rate Variability) and “strain” tracking, battery life, hidden costs, and privacy concerns—so you can make the best choice for your lifestyle.We have come a long way since the pedometer - which I used to buy and give to my post op surgery patients to encourage them to walk.What Do These Devices Track?Most modern wearables track heart rate, sleep, HRV, activity levels, and even blood oxygen and temperature. More than just steps - which they all track, but each device has its strengths:Apple Watch – Tracks HRV, ECG (FDA-cleared for atrial fibrillation), and fall detection. However, cellular models require a monthly subscription for full use, and it no longer tracks blood oxygen (SpO2) due to a patent dispute.Whoop – Focuses on recovery, strain, and sleep—but requires a costly subscription and has no screen.Oura Ring – A discreet ring tracking sleep stages, HRV, and body temperature.Withings – The only one besides Apple to be FDA-cleared for atrial fibrillation detection, with a focus on medical-grade tracking (smart scales, blood pressure monitors, and sleep mats). Unlike Apple, Withings still tracks blood oxygen (SpO2). Withings also tracks heart rate continuously during sleep, and thanks to its long battery life, it can be worn at night for weeks without interruption. No subscription required.Ultrahuman Ring – A newer ring with a focus on metabolic tracking and recovery.Scientific Insight:A 2020 Nature Digital Medicine study found that wrist-based devices overestimate activity but underestimate calories burned, while rings tend to be more reliable for sleep and HRV.HRV and Strain: What Do These Metrics Really Mean?What is HRV (Heart Rate Variability)?HRV is the variation in time between heartbeats—a measure of how well your autonomic nervous system is functioning.Higher HRV = Better recovery, lower stress, and improved cardiovascular health.Lower HRV = Fatigue, overtraining, stress, or even illness.However, HRV is highly variable based on factors like hydration, sleep, and time of day.How Wearables Measure HRV:Apple Watch, Whoop, Oura, Withings, and Ultrahuman all track HRV, but accuracy depends on when and how it’s measured.Whoop and Oura measure HRV during deep sleep, which is considered more stable than spot-checks.Apple Watch and Withings measure HRV periodically throughout the day, which may be less reliable due to external factors.💡 Bottom Line: HRV is useful for tracking trends over time, but daily fluctuations can be misleading.Dr. Terry Simpson's Substack is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.What is “Strain” and Is It Useful?Strain is Whoop’s proprietary score that estimates how hard your body works based on HRV, heart rate, and activity levels.High Strain = More exertion, requiring longer recovery.Low Strain = Your body is well-recovered.🚨 The Problem?Strain scores don’t account for individual fitness levels—what’s high strain for one person may be normal for another.External factors like caffeine, stress, and dehydration can artificially raise strain scores.💡 Bottom Line: While strain tracking can help athletes fine-tune training, it’s not always meaningful for the average user.Accuracy & Reliability: Can You Trust the Data?Not all wearables are created equal.Withings and Apple Watch are both FDA-cleared for atrial fibrillation detection, meaning they have been tested for medical accuracy.Apple Watch’s ECG is 97% accurate for detecting AFib (JAMA Cardiology, 2023).Whoop and Oura’s HRV tracking is solid, but they are not medical-grade devices.Withings devices have been used in clinical research, meaning their data is considered highly reliable for medical use.Withings still provides blood oxygen (SpO2) tracking, while the Apple Watch lost this feature due to a patent dispute.Withings tracks heart rate continuously during sleep, while the Apple Watch requires the user to trigger measurements manually or wear the device overnight (which can be inconvenient due to short battery life).Bottom Line:For medical-grade tracking, Withings and Apple Watch are the best choices.For recovery & strain, Whoop and Oura perform well but lack medical validation.For long-term health monitoring, Withings is the clear

What Are Ultra-Processed Foods?Ultra-processed food (UPF) might sound like something concocted in a secret laboratory, but it simply refers to foods that are significantly altered from their original state. These often contain additives like emulsifiers, preservatives, and stabilizers—ingredients you wouldn’t typically find in a home kitchen.This category includes everything from convenience-store hot dogs to plant-based meat alternatives. Yes, even your favorite vegan nuggets fall into this group.Common Myths About Ultra-Processed FoodsMyth #1: They’re Toxic and Will Kill You InstantlyIf ultra-processed foods were as lethal as some claim, most of us wouldn’t have survived past childhood. While some contain high amounts of salt, sugar, and fat, they aren’t inherently poisonous. The key is moderation. A diet loaded with neon-colored cheese puffs and soda? That’s a health disaster. But an occasional indulgence won’t do you in.Myth #2: Twinkies Last ForeverTwinkies have a long shelf life, but they aren’t immortal. The idea that they’ll outlast civilization comes from misunderstood experiments on old snack cakes. In reality, they’ll go stale and unappetizing over time—just like any other food.Myth #3: If You Can’t Pronounce an Ingredient, It Must Be BadComplicated words don’t necessarily mean something is harmful. For example, cyanocobalamin is just vitamin B12, an essential nutrient for your nervous system. Even dihydrogen monoxide sounds ominous—but it’s just water.The Real Issue with Ultra-Processed FoodsMany ultra-processed foods are designed to be hyper-palatable, meaning they activate your brain’s reward system. Ever wonder why it’s so easy to eat an entire bag of chips in one sitting? It’s not just about willpower—these foods are engineered to be irresistible.Additionally, ultra-processed foods tend to be calorie-dense but nutrient-poor. They can crowd out healthier, more nutrient-rich options, leading to deficiencies over time.Can You Eat Ultra-Processed Foods and Stay Healthy?Absolutely! The key is balance. If 80% of your diet consists of whole foods—fruits, vegetables, lean proteins, and whole grains—you can enjoy processed indulgences in moderation. The problem arises when ultra-processed foods dominate your meals.Final Thoughts: Should You Fear the French Fry?No. Fear misinformation more than the occasional processed snack. The goal isn’t to live on a diet of raw kale and regret—it’s about making informed choices.Enjoy your guilty pleasures in moderation, but don’t let them replace nutrient-dense foods. Science, not fear, should guide your eating habits.For more food science insights, follow me on TikTok and Instagram at @drterrysimpson. And remember—eat smart, not scared!

Bird Flu, Flu Season, and Protecting Your Health: What You Need to KnowWhile I typically focus on food and your health, pressing medical updates demand attention. Today, we’re tackling two critical topics: the latest on bird flu (avian influenza) and the rise in seasonal respiratory illnesses, including flu and COVID-19.With public communication from federal agencies temporarily paused, it’s vital to stay informed. Here’s a comprehensive overview of what’s happening, what it means for you, and how to protect yourself and those around you.Respiratory Illness Trends: Seasonal Flu on the RiseAs of January 24th, 2025, respiratory illnesses are driving more people to seek healthcare. Here’s what we’re seeing:Seasonal flu: Elevated and rising in some areas.COVID-19: Most regions report a decline in cases.RSV: Also trending downward.Locally, we’re seeing these same trends, with flu activity increasing significantly.Bird Flu: A Persistent Global ConcernSince 1997, HPAI A(H5N1) virus infections have been reported in over 925 people, with an alarming 50% case fatality rate. Early outbreaks included 20 cases and 7 deaths in Hong Kong between 1997 and 2003, and since November 2003, more than 900 cases across 24 countries have been documented (CDC).Symptoms and SeverityHPAI A(H5N1) infections can range from mild to severe, including:Mild symptoms: Upper respiratory tract issues like a runny nose or sore throat.Severe symptoms: Pneumonia, respiratory failure, acute respiratory distress syndrome (ARDS), and multi-organ failure.Neurological impact: Some cases report encephalitis, a dangerous brain inflammation.Since 2016, sporadic cases have been reported globally, and while rare, they highlight the virus’s ability to persist.Notable Cases and StrainsA Sobering Case from LouisianaA recent case in Louisiana reminds us of the risks associated with bird flu. A man died after handling wild birds infected with HPAI A(H5N1). This tragic event underscores how deadly the virus can be in humans.Other Strains to WatchHPAI A(H5N6): Over 90 cases have been reported in China since 2014, with one additional case in Laos in 2021. This strain has a case fatality rate exceeding 50% (WHO).HPAI A(H5N8): Russia reported the first asymptomatic human case in a poultry worker in 2020 (CDC).Testing and MonitoringHospitals now test anyone hospitalized with severe flu symptoms for bird flu. Public health officials use several tools to monitor these trends:Wastewater surveillanceEmergency department visit dataLab-confirmed casesThese measures provide early warnings of emerging threats, helping to guide public health responses.Protecting Yourself: Key Preventive Measures1. Avoid ExposureStay away from wild birds, sick or dead poultry, and areas with known outbreaks.Don’t handle birds without proper precautions.2. Use Protective GearFor those working with poultry or wild birds, personal protective equipment (PPE) is essential. Gloves, masks, and eye protection significantly reduce exposure risks.3. Consider Antiviral ProphylaxisIf exposed to infected birds, antiviral medications like oseltamivir can lower your risk. These treatments are most effective when started within 48 hours of exposure and continued for 7 days.4. Get VaccinatedThe FDA-approved vaccine Audenz offers protection against H5N1 for high-risk groups (FDA).Why Vaccination MattersVaccines don’t guarantee you won’t contract the virus, but they do prepare your immune system to fight it more effectively. This reduces the risk of severe illness and protects vulnerable populations, including:Elderly individuals.People undergoing chemotherapy.Young children.Vaccination also lowers your viral load, reducing the likelihood of spreading the virus to others.The Role of Nutrition in Immune SupportGood nutrition strengthens your immune system, making you more resilient against respiratory illnesses:Vitamin C: Found in citrus fruits like oranges and lemons, it supports white blood cell function.Antioxidants: Spinach and broccoli are packed with immune-boosting nutrients.Vitamin D: Fatty fish (salmon, mackerel, trout), fortified foods, and plant-based alternatives like Costco Oat Milk help maintain adequate levels.The Bigger PictureBird flu continues to evolve, spreading to new bird populations and occasionally infecting mammals. While the overall risk of human transmission remains low, these developments remind us of the importance of:Early detection through testing and monitoring.Preventive measures to reduce exposure.Prompt treatment when needed.ConclusionBird flu and seasonal respiratory illnesses remind us of the importance of vigilance and proactive health measures. With flu season in full swing, now is the time to take action—get vaccinated, improve air quality, and support your immune system through nutrition.For more detailed updates, listen to my Fork U podcast, where I share in-depth insights on bird flu and other health concerns. You can also find weekly updates on my TikTok and Instagram

Fuel, Don’t Fad: How to Eat for Health, Not HypeIf you’ve ever fallen for a fad diet, you’re not alone. They promise quick results, make bold claims, and usually leave you hungry, cranky, and disappointed. But here’s the truth: fad diets don’t work in the long run. What does work? Fueling your body with the right foods. In this blog, we’ll break down why fad diets fail, how to rebuild your relationship with food, and the best way to fuel your body for health, happiness, and energy.Why Fad Diets Fail (Every Single Time)Fad diets sound tempting. They promise you’ll drop 10 pounds in a week, detox your body, or gain endless energy. But they always have a catch—and that catch is why they fail so miserably.1. Fad Diets Demonize FoodCarbs are evil. Fats are the enemy. Fruits have too much sugar. If you’ve heard any of these, you’ve encountered a fad diet. These diets love to turn food into the villain, leaving you afraid to eat the things your body actually needs.2. They Set You Up for Yo-Yo DietingYou lose weight quickly at first, but as soon as you eat normally, the weight comes rushing back. This cycle is not just frustrating—it’s harmful to your health and metabolism.3. They Ignore ScienceMany fad diets rely on gimmicks instead of facts. For example, “Don’t eat after 7 PM because your metabolism goes to sleep.” Spoiler alert: your metabolism doesn’t have a bedtime.Unhealthy Relationships with FoodFad diets don’t just fail—they mess with your mind. They teach you to fear food, label meals as “good” or “bad,” and disconnect you from your body’s natural hunger and fullness cues.Stop Labeling Food as the EnemyFood isn’t good or bad. It’s just food. Sure, a salad has more nutrients than a slice of cake, but both can fit into a balanced diet. When you stop assigning moral value to food, you’ll stop feeling guilty about what you eat.Trust Your Body’s Hunger SignalsYour body knows when it’s hungry and when it’s full. Fad diets train you to ignore these signals, but you can retrain yourself. Start listening to your body—it’s smarter than any diet app.How to Fuel Your Body the Right WayNow that we’ve covered what doesn’t work, let’s talk about what does. Fueling your body means giving it the energy and nutrients it needs to thrive. Forget restriction—focus on addition.Fruits: Nature’s CandyAim for 9 ounces of fruit per day or about two servings. Fruits provide vitamins, antioxidants, and natural sweetness. Plus, they’re portable and easy to snack on.Snack idea: Slice an apple and pair it with peanut butter.Breakfast tip: Add berries to your oatmeal or yogurt.Vegetables: The Foundation of Your PlateLike fruits, aim for 9 ounces of vegetables per day. Vegetables are low in calories but high in nutrients, fiber, and flavor.Quick tip: Roast a tray of veggies with olive oil, garlic, and herbs.Sneaky trick: Add spinach to your smoothies—you won’t taste it, but your body will love it.Whole Grains: Your Sturdy SidekickWhole grains give you the energy that lasts. They’re rich in fiber, which keeps you full and your digestion happy. Aim for 9 ounces of whole grains per day.Breakfast idea: Enjoy a bowl of oatmeal with fruit and nuts.Dinner option: Serve quinoa, brown rice, or whole-grain pasta as a base for your meals.Fish: Brain Food Fish provides protein and omega-3 fatty acids, which support heart and brain health. Try to eat fish twice a week, focusing on fatty fish like salmon or mackerel.Easy dinner: Grill salmon with a squeeze of lemon and fresh dill.Lunch idea: Make a tuna salad with olive oil, not mayo, and pile it onto whole-grain toast.Olive Oil: Liquid GoldForget butter. Olive oil is your new go-to fat. It’s rich in heart-healthy monounsaturated fats and enhances the flavor of almost anything. Use 2-4 tablespoons per day for cooking, drizzling, or dipping.Salad idea: Drizzle olive oil with lemon juice and a pinch of salt for a quick dressing.Snack tip: Dip whole-grain bread into olive oil mixed with herbs.Legumes: The Underrated PowerhouseLegumes like chickpeas, lentils, and beans are full of fiber, protein, and nutrients. They’re also budget-friendly and incredibly versatile. Best of all, you can enjoy them in unlimited amounts.Snack idea: Roast chickpeas with paprika for a crunchy treat.Meal tip: Make a hearty chickpea stew with tomatoes and spices.Why Fad Diets Like the Carnivore Diet Are a Hard NoWe can’t talk about fueling your body without addressing the Carnivore Diet. This trendy diet eliminates plant-based foods entirely, focusing only on meat. Here’s why it’s a bad idea:They are Nutrient-Deficient: You’re missing out on fiber, vitamins, and antioxidants found in fruits, vegetables, and grains.It’s Risky: Diets high in red and processed meats increase the risk of heart disease and cancer.Carnivore, like keto, is Unsustainable: Unless you love the idea of a lifetime without bread, this diet won’t last.In short, the Carnivore Diet is a fad at best and dangerous at worst. Stick to balanced, science-bac

The Mediterranean Diet: Why It’s Still #1 in 2025When it comes to choosing the best diet for overall health, the Mediterranean diet has topped the list again in 2025. It’s easy to see why: it’s simple, it’s sustainable, and it delivers proven health benefits. Are you looking to manage your weight, reduce your risk of heart disease, or improve your gut health?&nbsp; The Mediterranean diet offers a balanced, flexible approach to eating.What Makes the Mediterranean Diet So Special?The Mediterranean diet was originally based on the eating habits of countries like Greece, Italy, and Spain. But here’s the key: it’s not just about eating food from these regions. The Mediterranean diet is more of an eating pattern—one that focuses on fresh, whole foods, a variety of plant-based ingredients, lean proteins, and healthy fats. This diet encourages you to eat fruits, vegetables, whole grains, legumes, nuts, and seeds while making olive oil your primary fat source. Fish is a star in this diet, while dairy and red meat are enjoyed in moderation.The Mediterranean Diet AlgorithmThe Mediterranean diet isn’t about following a strict menu or buying expensive specialty ingredients. It’s about focusing on whole, nutrient-dense foods and following an algorithm: more plants, more healthy fats, and fewer processed foods. It’s not a fad—it’s a way of life that’s been proven to improve long-term health.Why Is the Mediterranean Diet Still Ranked #1?So, why is the Mediterranean diet still ranked #1 for 2025 by experts like <a...

Bird Flu: What You Need to Know About Risks, Realities, and ReadinessBird flu, or highly pathogenic avian influenza (HPAI), has far-reaching effects on public health, the food supply, and even the global economy. While human-to-human transmission hasn’t occurred, its potential to mutate poses significant concerns. Understanding how bird flu impacts us today — and how science is working to mitigate its risks — is essential.In this blog post, we’ll explore the realities of bird flu, its effects on food prices, the role of vaccines, and practical tips to stay safe. Let’s break it down into manageable pieces so you’re fully informed.What Is Bird Flu, and Why Should You Care?Bird flu primarily affects birds, especially poultry, like chickens and turkeys. However, certain strains, such as H5N1, have occasionally infected humans. While these cases are rare, they carry a high mortality rate of over 50%, making the virus particularly dangerous if contracted.Why Human-to-Human Transmission MattersHere’s the good news: Bird flu isn’t currently spreading from person to person. The bad news? Experts worry about a process called reassortment, where bird flu and human flu viruses could mix in someone infected with both. This could result in a highly contagious and deadly strain capable of causing a pandemic.Despite some conspiracy theories, no laboratory is working on gain-of-function research to make bird flu more transmissible. These myths are counterproductive, distracting from real medical efforts to monitor and control the virus.Rising Prices: How Bird Flu Impacts Your WalletIf you’ve noticed higher prices at the grocery store, bird flu is partly to blame. The virus has disrupted the poultry industry and the broader food supply chain.Egg Prices SoarWhen bird flu outbreaks occur, millions of chickens are culled to prevent the virus from spreading. This reduction in supply causes egg prices to skyrocket, leaving many of us paying more for our morning omelets.Dairy Costs ClimbBird flu also affects dairy products. The demand for poultry feed drives up costs for dairy farmers, who often rely on the same feed. Additionally, in rare cases, parts of the bird flu virus have been detected in raw milk. This is yet another reason to avoid raw, unpasteurized milk and stick to pasteurized dairy products for safety.The Role of Vaccines: Science in ActionVaccines are at the heart of our response to bird flu, but they serve different purposes for birds and humans.Vaccines for PoultryScientists are developing vaccines for poultry to control the virus in bird populations. These vaccines could:Reduce the need for mass culling.Lower the economic impact on the poultry industry.Decrease the risk of the virus spilling over into humans or other animals.While these efforts are promising, it will take time before poultry vaccines are widely implemented.Vaccines for HumansFor humans, H5N1 vaccines are available for at-risk workers like poultry farmers and wildlife handlers. However:These vaccines are strain-specific and may not protect against a mutated strain.They are not available to the general public.In the event of a pandemic, new vaccines would need to be developed, which takes time.Seasonal Flu Vaccines: Why They Still MatterYou might wonder, “If the flu shot doesn’t protect against bird flu, why get it?” The answer lies in preventing co-infections.When someone is sick with both seasonal flu and bird flu, there’s a risk the two viruses could mix, creating a new, more dangerous strain. By getting your flu shot, you reduce your chances of catching seasonal flu, which helps minimize this risk. Remember, vaccines are not about completely preventing illness; they’re about reducing severe outcomes like hospitalization and death.Practical Tips: How to Stay SafeWhether you’re a hunter, backyard birder, or just someone who loves eggs, here’s how to reduce your risk:For HuntersAvoid handling sick or dead birds. Report them to local authorities.Use gloves and masks when field dressing game, and disinfect tools afterward.Cook wild birds to an internal temperature of 165°F (73.8°C) to kill viruses.For Backyard Bird FeedersClean bird feeders and baths regularly with soap and disinfectant.Avoid contact with bird droppings; wear gloves during cleaning.Keep pets, especially cats, away from areas frequented by wild birds.For Pet OwnersCats are surprisingly vulnerable to bird flu. They can contract the virus by hunting infected birds or contacting bird droppings. To protect your pets:Keep cats indoors during outbreaks.Monitor them for symptoms like lethargy or respiratory distress.Consult a vet if your cat shows any signs of illness.General Food SafetyAlways cook poultry and eggs thoroughly to an internal temperature of 165°F (73.8°C).Avoid raw, unpasteurized milk and stick to pasteurized dairy products.Wash your hands thoroughly after handling birds or poultry products.Science Evolves: Trust the ProcessIn science, recommendations change as we learn more.

Navigating GLP-1 Medications and Building a Healthier You: A Fork U GuideIntroduction: The Revolution Starts HereWelcome to Fork University, where science meets sarcasm, and healthy eating gets a reality check. Today, we’re diving into the world of GLP-1 medications, like Ozempic and Zepbound—those little injections making waves in the weight loss and metabolic health scene. Spoiler alert: Even if needles aren’t your thing, this advice is gold for anyone looking to improve their relationship with food (yes, even you, cereal-at-midnight enthusiasts). So, grab a cup of tea (ginger if you’re nauseous), and let’s get started.Breaking Free from Diet Culture: Goodbye, GuiltAh, diet culture. That pesky little voice whispering, “Carbs are evil,” or “You’re only worthy if you can squeeze into those jeans from 2012.” Here’s the deal: Diet culture sucks, and it’s time to boot it out of your life. Here’s how:Focus on Health Over Appearance“Strong, not skinny” isn’t just a gym bro mantra. Celebrate wins like better blood sugar control or climbing stairs without feeling like you ran a marathon.Neutralize Food LabelsNo food is inherently “good” or “bad.” (Except maybe that mysterious gas station sushi. Proceed with caution.) All foods can fit into a balanced diet—just maybe not all at once.Ditch Unrealistic MediaSwap those Instagram influencers with body-positive accounts. Life is too short for filter-fueled comparisons.Taming Side Effects: Fiber, Hydration, and the Art of Not OvereatingGLP-1 medications are game-changers, but they come with their quirks. Here’s how to navigate the rocky road of side effects:Constipation: The Fiber FixFun fact: Only 10% of Americans eat enough fiber. No wonder our colons are grumpy. Fix that with:Whole Grains: Brown rice, quinoa, oats—because white bread is so 1990.Legumes: Beans, chickpeas, lentils—fiber heroes and fart-inducing legends.Supplements: Citrucel or Metamucil work in a pinch, but food first!Hydration: Sugar-Free Isn’t Always Your FriendNot all hydration packets are created equal. Skip the sugar-free gimmicks and opt for options like Pedialyte. Bonus points if you grab the popsicles—because who doesn’t love reliving childhood?Nausea: Avoid the Grease TrapHigh-fat foods + GLP-1 = a stomach rebellion. Swap fried chicken for grilled and save yourself the bloat. Greek yogurt and peppermint tea are your new besties.Building Healthy Habits: Small Steps, Big WinsForget the “eat less, move more” mantra. Here’s what actually works:Mindful PortionsAt restaurants, box up half your meal right away. Or embrace the kids’ menu—yes, you might even score a toy.Protein with PurposeGreek yogurt, beans, and protein shakes are your go-tos. But don’t let diet culture trick you into thinking protein is the only macronutrient that matters.Celebrate Non-Scale VictoriesFitting into old jeans? Amazing. Cooking a new recipe? Even better. Toss the scale if it’s ruining your day—you’re more than a number.Long-Term Success: Sustainable, Not PerfectGLP-1 medications are tools, not magic wands. They’re here to help you build a healthier relationship with food, not to police your every bite. Remember:Moderation Wins: That scoop of ice cream isn’t your downfall. Balance it out with nutrient-rich meals.Be Patient: Rapid initial weight loss (thanks, glycogen, and water) will slow, but consistency pays off. A pound a week equals 52 pounds a year. Do the math and cheer yourself on.Conclusion: Fork U’s Final WisdomGLP-1 medications are here to support you, not define you. Focus on health, ditch the guilt, and enjoy the journey. And don’t forget: Consult a real, western-trained physician and a dietitian. Chiropractors and green juice influencers don’t count. Ok, I sometimes drink some green juice.

Beyond the Scale: Eating for Long-Term Health, Not Just Weight LossWeight loss is often the first thing people think about when starting GLP-1 medications like semaglutide or liraglutide. These medications are powerful tools for helping manage appetite and regulate the body’s hunger hormones. But here's the real truth: losing weight is just one part of the story. To truly thrive, you need to focus on eating in a way that nourishes your body, supports your health, and promotes long-term well-being.Think of it this way: GLP-1 medications do the heavy lifting when it comes to managing hunger and cravings. Your job is to provide the right fuel for the machine. You’re not eating to lose even more weight—you’re eating to support your body so it runs like a high-performance car.GLP-1 Medications Take the Lead; Your Diet Supports the ProcessWhen you’re on GLP-1 medications, weight loss isn’t a result of extreme dieting or restrictive food rules. These medications work by regulating your appetite, making it easier to avoid overeating and stick to reasonable portions. They help your biology work with you instead of against you.So, if the medication is doing most of the work, why does your diet matter? It’s simple: food is what keeps your body functioning at its best. While GLP-1 helps control hunger, what you eat still determines your energy levels, heart health, mental clarity, and long-term disease risk.Instead of focusing on cutting calories, the goal should be to pack every meal with nutrients that fuel your body and help it recover from the years of stress and inflammation caused by poor eating habits. This isn’t about restriction—it’s about nourishment.The Mediterranean Diet: A Gold Standard for HealthWhen it comes to eating for long-term health, the Mediterranean diet is one of the best approaches. It’s not a restrictive diet where you count every calorie or ban entire food groups. Instead, it’s a way of life, focusing on fresh, whole foods that nourish your body and taste great.Why the Mediterranean Diet WorksThe Mediterranean diet emphasizes vegetables, fruits, whole grains, healthy fats like olive oil, lean proteins, and a little bit of red wine. Yes, wine! Studies have consistently shown that people who follow this diet reduce their risk of heart disease, diabetes, and even cognitive decline (Estruch et al., 2013; Singh et al., 2022).What makes this diet so effective? It’s packed with anti-inflammatory foods that stabilize blood sugar, protect your heart, and even support a healthy gut. A healthy gut, in turn, improves everything from digestion to mental health. Plus, the Mediterranean diet is enjoyable and sustainable—no weird powders, no flavorless meals, just real food.The Science Behind Olive Oil and Omega-3sOlive oil is the cornerstone of the Mediterranean diet. This liquid gold is rich in healthy monounsaturated fats and compounds that act like natural anti-inflammatories, similar to ibuprofen (reference here). Add in fish like salmon and sardines, which are full of omega-3 fatty acids, and you’ve got a winning combination for your heart and brain.Don’t Get Stuck on ProteinProtein is important, especially for preserving muscle mass while losing weight. But many people fall into the trap of making protein the center of every meal, ignoring the other nutrients their body needs. Loading up on chicken breasts and protein shakes might seem like a good idea, but it leaves little room for the variety that keeps your meals balanced.Here’s the good news: with a Mediterranean-style diet, you can get plenty of protein from diverse sources. Legumes like lentils and chickpeas are not only high in protein but also rich in fiber, which helps with digestion and keeps you full longer. Fish, especially fatty fish like salmon or mackerel, provides protein alongside heart-healthy omega-3s. Even red meat is allowed—just keep it to about 4 ounces a day, roughly the size of a deck of cards.The key is to think beyond animal proteins. A balanced plate includes plenty of plant-based options, ensuring you get a variety of vitamins, minerals, and antioxidants. This diversity supports your overall health and keeps your meals exciting.DASH Diet: A Sensible Partner for GLP-1If the Mediterranean diet feels too free-spirited for you, consider the DASH diet (Dietary Approaches to Stop Hypertension). DASH emphasizes fruits, vegetables, whole grains, and lean proteins while keeping sodium intake low. It’s designed to lower blood pressure, but it also reduces the risk of heart disease and supports weight loss. (reference click here)Like the Mediterranean diet, DASH isn’t about counting calories or cutting out entire food groups. It focuses on nutrient-dense, whole foods that fuel your body. For people on GLP-1 medications, DASH is an excellent choice because it reduces the risks associated with metabolic conditions like high blood pressure and insulin resistance.Longevity and the Blue Zones DietWeight loss might be your current goal, bu

Obesity: Not Just About Forks and WillpowerFor years, obesity has been misunderstood, oversimplified, and even stigmatized. It's been framed as a personal failing, a lifestyle choice, or simply a matter of "eating less and moving more." But science tells a different, more nuanced story—one where our brains, biology, and ultra-processed food environment play starring roles. And thanks to groundbreaking medications like GLP-1 drugs, we’re gaining a clearer picture of how obesity works and how to treat it.Let’s dive into why obesity is a disease, how ultra-processed foods exacerbate it, and why we need to ditch the harmful myth that obesity is a lifestyle choice.The Myth of "Just Eat Less and Move More""Just eat less and move more." It’s the phrase everyone loves to repeat—and no one finds helpful. This simplistic advice ignores the reality that obesity is not merely about calories in and calories out. It’s about a complex interplay between your biology, brain chemistry, and environment.Obesity isn’t a character flaw or a lack of willpower. If it were, we wouldn’t see an obesity epidemic in societies flooded with cheap, ultra-processed foods engineered to make us eat more. These foods hijack our biology, overpowering the mechanisms our bodies use to regulate hunger and fullness.The Hungry Brain: Why You Can’t Stop EatingOur brains evolved to keep us alive in times of scarcity. Back in the caveman days, this was helpful. Today, it’s less so because our brains are still wired to seek out high-calorie foods to avoid starvation—even when we’re surrounded by abundance.When you eat ultra-processed foods, they light up the reward centers in your brain like a Christmas tree. These foods—laden with sugar, fat, and salt—trigger the release of dopamine, the same neurotransmitter involved in addiction. It’s no wonder we keep going back for more.Adding to the complexity, hormones like ghrelin (the "hunger hormone") and leptin (the "fullness hormone") can go haywire in people with obesity. Ultra-processed foods amplify ghrelin’s effects, making you feel hungrier while reducing your sensitivity to leptin, so you never feel full. It’s a biological double whammy.Citation: Studies show that diets high in ultra-processed foods increase calorie consumption by about 500 calories per day compared to diets of unprocessed foods (Hall et al., 2019).GLP-1: The Game-Changing HormoneHere’s where things get interesting: GLP-1, or glucagon-like peptide-1, is a hormone that helps regulate appetite. It tells your brain, “You’re full; you can stop eating now.” But for many people with obesity, this system doesn’t work properly. Their brains don’t get the message, leading to overeating.Enter GLP-1 receptor agonists like semaglutide and liraglutide—medications that mimic the effects of GLP-1. These drugs help regulate appetite, making people feel full sooner and reducing cravings. The results have been extraordinary: clinical trials show average weight loss of 15% or more with these medications, far outpacing what’s possible with lifestyle changes alone.These drugs have done more than help people lose weight—they’ve also shifted the way we think about obesity. They show that obesity is a medical condition influenced by hormones and brain chemistry, not just a matter of willpower.Citation: Clinical trials on GLP-1 receptor agonists show significant and sustained weight loss, with participants losing 15% or more of their body weight (Wilding et al., 2021).Why Obesity Is a Disease, Not a Lifestyle ChoiceThe idea that obesity is a "lifestyle choice" is not only incorrect—it’s harmful. Framing obesity this way ignores the biological, genetic, and environmental factors that contribute to it. Worse, it stigmatizes people with obesity, making them feel like they’re to blame for their condition.Obesity meets all the criteria for a chronic disease: it has a defined pathology (dysregulation of appetite and metabolism), it leads to complications (diabetes, heart disease, etc.), and it requires long-term management. Lifestyle factors like diet and exercise can influence obesity, but they’re not the sole cause. Blaming someone for their obesity is like blaming someone with asthma for living in a polluted city.Citation: The American Medical Association classified obesity as a chronic disease in 2013, recognizing it as a condition requiring medical treatment (AMA, 2013).Ultra-Processed Foods: The Real CulpritIf obesity is a fire, ultra-processed foods are the gasoline. These foods are engineered for maximum palatability, combining sugar, fat, and salt in ways that overwhelm our natural appetite-regulation systems. They’re calorie-dense, nutrient-poor, and often stripped of fiber, which would otherwise help us feel full.Even worse, ultra-processed foods alter the way our brains respond to food. They increase cravings, reduce satiety, and encourage overeating. Over time, this can lead to weight gain and metabolic issues, creating a vicious cycle that’s hard to b

The Future of Diets: From Weight Loss to Nutrition, Thanks to GLP-1 DrugsFor as long as we can remember, dieting has been humanity’s awkward tango with food—three steps forward, two cheat days back. From eating grapefruit by the dozen to proclaiming kale chips as a snack revolution, our obsession with shrinking waistlines has been both fascinating and exhausting. But what if we could take weight loss off the table (pun intended) entirely? Thanks to the rise of GLP-1 drugs like semaglutide and liraglutide, we’re on the cusp of doing just that.These drugs are shifting the focus from counting calories to counting nutrients. In other words, dieting is getting a much-needed rebrand. So grab your kale smoothie and settle in as we dive into why the diets of the future will be all about health, not weight. And don’t worry—we’ll keep this fun. After all, food is supposed to be enjoyable.The GLP-1 Revolution: Shedding Pounds Without Shedding TearsGLP-1 drugs mimic glucagon-like peptide-1, a hormone that tells your brain, "Hey, you're full; stop eating." It’s like having a friend at dinner who gently slaps your hand every time you reach for another breadstick. Clinical trials have shown that these medications can lead to an average weight loss of 15% or more, a feat most fad diets can only dream of achieving.Why This Changes EverythingGoodbye, Diet Culture: With GLP-1 drugs doing the heavy lifting for weight management, the days of suffering through celery juice cleanses might finally be behind us.Hello, Health Goals: People can start focusing on nutrition instead of staring longingly at someone else’s fries.Medical Validation: It’s not you; it’s your biology. GLP-1 drugs reduce hunger and help people feel fuller faster—no willpower shaming required.If this feels like the dieting equivalent of inventing the wheel, it is. But this wheel rolls straight into a new frontier: nutrition.Citation: Clinical trials on GLP-1 drugs have shown sustained weight loss for a majority of participants (Wilding et al., 2021).From Weight Loss to Wellness: The New Role of DietsImagine a world where diets aren’t about punishing your body but fueling it. This shift doesn’t mean we’ll all suddenly start eating quinoa salads with reckless abandon—it means recognizing that food is more than just a number on a scale.1. Nutrition Over NumbersThe new wave of diets prioritizes nutrient density. Instead of obsessing over how many carbs are in a bagel, we’ll care about how those carbs fuel our energy, brain function, and immune system.Gut Health Heroes: Say hello to fermented foods like kimchi and yogurt.Brain Boosters: Omega-3-rich salmon and walnuts are here to make you smarter (or at least more functional before your coffee).Immune Support Squad: Citrus fruits, garlic, and spinach are basically your body’s bodyguards.Fun Fact: Your brain is about 60% fat, so eating healthy fats can actually make you a better thinker. Finally, an excuse for avocado toast!2. Functional FoodsInstead of dieting to fit into jeans from a decade ago, people will start eating with specific goals in mind:Performance Diets: Foods that fuel workouts and keep you going on marathon Netflix sessions.Longevity Diets: Think Mediterranean diet vibes—olive oil, nuts, and a glass of red wine (for antioxidants, of course).Condition-Targeted Eating: Anti-inflammatory diets for arthritis or low-glycemic diets for diabetes management.It’s food as medicine but without the terrifying side effects that come at the end of pharmaceutical commercials.Tech + Food = The Diet of TomorrowLet’s face it: we’re already living in the age of smart everything—phones, watches, even refrigerators. The next logical step? Using technology to make eating smarter, too.Biometric Tracking: Imagine a smartwatch that tells you when you’re low on magnesium and suggests snacking on almonds.AI Nutrition Coaches: Apps that analyze your meal choices and politely suggest adding a vegetable or two.Meal Kits for the Modern Era: Personalized, pre-portioned meals based on your DNA or gut microbiome.If the idea of AI judging your pizza consumption feels invasive, remember that it’s only trying to help. Plus, it’ll never side-eye your second slice.What Happens to Diet Culture?For years, diet culture has been as relentless as a telemarketer, selling us impossible ideals and plenty of guilt. But with GLP-1 drugs making weight loss a medical issue instead of a personal failing, we might finally be able to exorcise the ghosts of diets past.No More Food Shame: GLP-1 drugs take the blame off you and put it squarely on biology. Didn’t lose weight on your juice cleanse? That’s because juice cleanses are terrible, not because you’re weak.Shifting Goals: The focus moves to health outcomes like better energy, clearer skin, and reduced risk of chronic disease.Diverse Definitions of Health: Turns out your value isn’t tied to your ability to fit into skinny jeans. Who knew?But let’s not get too smug—diet culture is like a cockroach. Jus

From Starving to Stuffed: The Evolution of Obesity in AmericaThe rise of ultra-processed foods in the United States closely parallels the surge in obesity rates and increased caloric intake observed from the 1980s onward. Starting in the 1970s, shifts in food production and consumer habits paved the way for these foods to become dietary staples, ultimately contributing to the obesity epidemic we see today. Let’s explore how these changes unfolded and their direct link to America’s rising weight problem.1970s: Setting the Stage for Ultra-Processed FoodsIn the 1970s, the food industry underwent dramatic changes that laid the groundwork for the proliferation of ultra-processed foods.Economic Shifts and Agricultural PoliciesIn 1973, new agricultural policies began to encourage farmers to produce more crops like corn, soy, and wheat. These policies made ingredients, particularly high-fructose corn syrup (HFCS) from corn, much cheaper for food manufacturers to obtain (Nestle, 2002). As a result, companies could produce food more cost-effectively and in larger quantities, leading to affordable, calorie-dense, ultra-processed foods.Rise of Convenient Snack Foods and Fast FoodAt the same time, the popularity of fast-food chains and processed snacks grew. Brands like McDonald's, Coca-Cola, and Frito-Lay expanded their offerings and marketed these convenient, hyper-palatable foods to the masses. They loaded these products with refined sugars, fats, and additives to enhance flavor and shelf life, making them hard to resist and easily accessible.The “Diet” Food CrazeThe 1970s also saw a surge in demand for high-protein diet products due to growing concerns about carbohydrates. Low-carb became the flavor, and at any given time, 10% of the country was on low-carbohydrate diets. Ironically, these “diet” foods often contained as many or more calories as regular options.1980s: Ultra-Processed Foods Take Center Stage, and Obesity Rates Start to ClimbBy the 1980s, ultra-processed foods had fully embedded themselves in American diets, creating a foundation for the obesity epidemic.Processed Food Production SurgesFood companies expanded their product lines in the 1980s, launching a wide range of snack foods, frozen meals, and sugary drinks. These foods were not only inexpensive but also tasty, thanks to the addition of refined sugars and fats, as well as preservatives to prolong shelf life (Monteiro et al., 2013). Marketing highlighted their convenience, appealing to busy families and individuals.Caloric Intake ClimbsAlongside the rise in ultra-processed foods, average daily caloric intake also increased. Between the late 1970s and early 2000s, Americans consumed over 200 more calories per day. This rise came largely from high-calorie processed snacks and sugary drinks that were easy to consume between meals (Wright et al., 2004).Obesity Rates Begin Their Upward TrajectoryDuring the 1980s, obesity rates started climbing. From 1980 to 2000, the obesity rate in U.S. adults jumped from 15% to 30% (Flegal et al., 2012). Children and teenagers weren’t spared either; childhood obesity rates nearly tripled, aligning with the increased availability of ultra-processed foods.1990s: Fast Food and Convenience Foods Dominate the American DietThe 1990s brought even more ultra-processed foods, solidifying their role in the American diet.Fast Food Reigns SupremeFast-food outlets exploded across the country in the 1990s, offering cheap, calorie-dense meals that were easily accessible. These chains embraced supersizing, encouraging customers to choose larger portions for just a small price increase. As a result, Americans began consuming more calories per meal, often in ultra-processed fast food.Sugary Beverages Become a StapleConsumption of sugar-sweetened beverages (SSBs) like sodas and sweetened teas, also skyrocketed during this decade. Many of these drinks relied on HFCS, delivering a heavy dose of empty calories without satisfying hunger. Studies show that sugary drinks don’t curb appetite the same way solid foods do, leading people to consume extra calories without feeling full (Malik et al., 2010).Caloric Intake PeaksBy the end of the 1990s, Americans’ average daily caloric intake had reached new heights, with ultra-processed foods making up a significant portion of the diet. Research indicates that nearly 60% of Americans’ daily calories came from ultra-processed foods by the late 1990s (Monteiro et al., 2013). The rise in these calorie-dense, low-nutrient foods is directly correlated with increasing body weight and obesity rates.2000s to Present: Ultra-Processed Foods and the Obesity EpidemicAs we moved into the 2000s, ultra-processed foods remained a dominant force in the American diet, pushing obesity rates even higher.Obesity Reaches Public Health Crisis LevelsBy 2020, nearly 42% of American adults and 20% of children were considered obese (Hales et al., 2020). Studies have consistently linked this trend with ultra-processed foods, w

In recent years, GLP-1 agonists have gained significant attention as effective treatments for obesity and type 2 diabetes. However, emerging research suggests these medications may also influence brain function and behaviors related to reward and addiction. In this article, we’ll explore how GLP-1 agonists work, where they act in the brain, and how they can help reduce “food noise” — the constant chatter about food that often distracts us from healthier choices.Understanding GLP-1 AgonistsGLP-1, or glucagon-like peptide-1, is a hormone released from the intestines after eating. It plays a crucial role in regulating appetite and glucose metabolism. GLP-1 agonists mimic this hormone, enhancing insulin secretion and reducing glucagon levels, which leads to lower blood sugar and reduced appetite. Popular medications in this class include semaglutide (Ozempic, Wegovy) and liraglutide (Saxenda).How GLP-1 Agonists Affect the BrainRecent studies have illuminated the complex ways in which GLP-1 agonists impact brain function, particularly in areas involved in reward processing. Researchers have found GLP-1 receptors in key brain regions such as:Hypothalamus: This area regulates appetite and energy balance.Nucleus Accumbens: Part of the brain's reward system, it processes pleasure and reward.Prefrontal Cortex: This region is crucial for decision-making and impulse control.By acting on these regions, GLP-1 agonists can dampen the brain's reward response to food, which may help reduce cravings for high-calorie, palatable foods (Müller et al., 2022).GLP-1 Agonists and Food Noise“Food noise” refers to the mental chatter and constant preoccupation with food choices, cravings, and dietary restrictions that many people experience. This noise can lead to unhealthy eating patterns and distract individuals from making mindful food choices.GLP-1 agonists appear to quiet this food noise. By enhancing satiety signals and reducing cravings, these medications help individuals feel fuller longer and decrease the frequency of thoughts about food. Studies indicate that people using GLP-1 agonists often report less preoccupation with eating and cravings, allowing them to focus on other aspects of their lives (Chaudhary et al., 2023).Implications for Other AddictionsInterestingly, the effects of GLP-1 agonists extend beyond appetite regulation. Some studies suggest these medications may also influence other forms of addiction. For example, animal research indicates that GLP-1 agonists can reduce alcohol consumption, highlighting their potential for treating alcohol use disorder (Gonzalez et al., 2021).This intersection raises important questions about the ethical use of GLP-1 agonists. While they can serve as valuable tools in addiction treatment, we must consider the implications of modifying behaviors that involve complex neurological pathways.It even appears to change one's reaction to stress.ConclusionGLP-1 agonists offer more than just a path to weight loss; they may help reshape our relationship with food and reduce the noise that often accompanies dietary decisions. As we continue to explore the benefits of these medications, understanding their multifaceted role in brain function is essential.Further research will clarify how we can harness the potential of GLP-1 agonists in treating not only obesity but also other forms of addiction.ReferencesChaudhary, N., et al. (2023). The effects of GLP-1 agonists on cognitive function and eating behaviors: A review. Journal of Obesity, 12(4), 234-245.Gonzalez, R., et al. (2021). GLP-1 receptor signaling and alcohol consumption: Implications for addiction treatment. Neuroscience Letters, 748, 135709.Müller, T.D., et al. (2022). GLP-1 receptor agonists: An update on their role in obesity treatment. Obesity Reviews, 23(2), e13356.By addressing both obesity and potentially other forms of addiction, GLP-1 agonists represent a promising avenue in our quest for better health. Stay informed and explore how these medications can fit into your overall wellness journey!

Apolipoprotein B (apoB) is the causative agent in atherosclerosis. If your apoB is low, you will not develop atherosclerosis. However, if your apoB is high, you could die young.We know this because of genetic studies of people with different levels of apoB and their health outcomes.What is Atherosclerosis of the heart?Atherosclerosis is a progressive laying down of "plaque" in the wall of the coronary arteries.&nbsp; Since the coronary arteries feed the heart, this can lead to three outcomes:The plaque impinges on the artery. Thus, the plaque will decrease blood flow to the heart. This can lead to angina or a poorly working cardiac muscle.The plaque can rupture (burst) into the artery. Next the body repairs this by clotting the blood. Thus,&nbsp; the blood flows to that portion of the heart is stopped. Without blood flow, the heart muscle starves, and if the flow isn't restored, that part of the heart will die. This is a heart attack or myocardial infarction.The plaque can have no result.&nbsp; Meaning, it isn't stopping blood flow to lead to angina, and it doesn't occlude the artery.What is in the plaque?In the above artery, you can see the yellow cholesterol in the wall. This is a "soft" plaque, like porridge.The plaque is not inside the vessel. The artery is lined by a layer called the intima. So how does cholesterol get from the inside of the blood vessel to behind the layer?The Process of Atherosclerotic Plaque FormationLipoprotein Entry into the Arterial Wall: The process begins when ApoB-containing lipoproteins pass through the endothelial layer of arteries. Normally, this layer acts as a barrier, but factors like high blood pressure or inflammation can make it more permeable, allowing these particles to accumulate beneath the endothelial cells.Retention and Modification: Once inside the arterial wall, ApoB lipoproteins are trapped by proteoglycans (components of the extracellular matrix). These retained lipoproteins undergo modifications, such as oxidation, which makes them more likely to trigger inflammatory responses.Inflammatory Response: The modified lipoproteins activate endothelial cells and attract immune cells like monocytes. These monocytes enter the arterial wall and transform into macrophages. Macrophages engulf the modified lipoproteins, turning into foam cells, which are a hallmark of early atherosclerotic plaque.Plaque Development: Over time, foam cells accumulate, leading to the formation of fatty streaks in the arterial wall. Smooth muscle cells migrate into the intimal layer of the artery, contributing to the formation of a fibrous cap that covers the plaque. This cap consists of connective tissue, calcium, and cholesterol deposits.Progression and Complications: As the plaque grows, it narrows the artery and restricts blood flow. If the fibrous cap ruptures, it can lead to the formation of a blood clot (thrombus), which may block the artery entirely, causing a heart attack or stroke.Preventing Plaque FormationUnderstanding how ApoB-containing lipoproteins contribute to atherosclerosis underscores the importance of managing blood cholesterol levels. Lifestyle changes such as diet, exercise, and medications like statins can reduce LDL levels, lowering the risk of plaque formation and subsequent cardiovascular events.Atherosclerosis is a gradual process that starts with the seemingly harmless entry of ApoB lipoproteins into arterial walls. By addressing the risk factors that promote lipoprotein retention and inflammation, the progression of atherosclerosis can be slowed or prevented.LDL particle sizeLDL particles can vary in size, and it was previously believed smaller, denser LDL particles were more atherogenic than larger, buoyant ones. However, research has shown that the number of LDL particles, regardless of size, is a more significant determinant of cardiovascular risk. Studies indicate that the concentration of LDL particles is more closely associated with atherosclerosis than the size of the particles themselves.The ApoB Factor: Why It's a Big DealApoB is a protein found on the surface of atherogenic lipoproteins, including LDL, VLDL, and IDL. Each of these particles contains one ApoB molecule, making ApoB a direct measure of the number of atherogenic particles in the blood. This measurement is crucial because it provides a clearer picture of the atherogenic burden in the bloodstream than LDL-C alone.Why ApoB is the Star PlayerDirect Measure of Risk: ApoB directly measures the number of atherogenic particles, providing a more accurate assessment of cardiovascular risk.Independent of Particle Size: Unlike LDL size, which can vary and complicate risk assessment, ApoB consistently reflects the number of risk-contributing particles.Predictive Power: Numerous studies have shown that ApoB is a better predictor of cardiovascular events than LDL-C or other traditional lipid measures.ApoB: Direct Measurement of Atherogenic ParticlesApolipoprotein B (ApoB) is the main protein component o

The Cyclical Nature of Autoimmune Diseases: A Huckster's PlaygroundAutoimmune diseases are notoriously difficult to manage because they don’t follow a linear progression. Patients often experience periods of remission, where symptoms lessen or disappear, followed by flare-ups, where symptoms return, sometimes worse than before. This cyclical nature gives the illusion that certain "treatments" or lifestyle changes are working when, in reality, the disease is simply following its natural course.Hucksters exploit this ebb and flow, offering unproven solutions and claiming credit for any improvements that coincide with the natural remission phase. When symptoms return during a flare-up, they may shift the blame to the patient, suggesting they didn’t follow the regimen properly or need to try an even more restrictive approach.In many cases, these alternative therapies center around the idea that gut issues cause autoimmune diseases, particularly leaky gut syndrome. The pitch is simple: repair the gut, and the immune system will stop attacking the body. Unfortunately, the science doesn’t back this up.Why the Gut Isn’t the Root Cause of Autoimmune DiseaseIt's true that there is a connection between the gut and the immune system. In fact, about 70% of the immune system resides in the gut, and gut bacteria (the microbiome) play a role in regulating immune responses. However, autoimmune diseases are far more complex than just a gut issue.Genetic predispositions primarily drive Autoimmune diseases, environmental triggers, and immune system dysregulation. While diet and gut health can influence immune responses, there’s no evidence that simply "healing" the gut will reverse the course of autoimmune diseases. The immune system in these conditions has gone awry in ways that are not fully understood, and current medical treatments focus on suppressing overactive immune responses and managing symptoms—not on gut health alone.&nbsp;Myasthenia Gravis (MG) is an autoimmune disease where medical treatment significantly outperforms dietary interventions.MG is characterized by autoantibodies targeting the neuromuscular junction, leading to fluctuating muscle weakness and fatigability. The primary treatment modalities for MG involve immunosuppressive therapies and precision medicine approaches.Current treatment guidelines, as discussed by Cavalcante et al., highlight the use of immunosuppressive therapies such as corticosteroids, azathioprine, and mycophenolate mofetil to control symptoms and improve muscle strength. (reference here)Additionally, novel biological drugs targeting B cell activation, antibody recycling, and complement system-mediated neuromuscular junction damage have shown efficacy and safety in clinical trials. These precision medicine approaches are tailored to the patient's specific immunopathogenic mechanisms, offering a more targeted and effective treatment strategy.In contrast, dietary interventions have not demonstrated significant efficacy in managing MG. While general nutritional support is important for overall health, there is no specific diet that can modulate the autoimmune mechanisms underlying MG to the same extent as pharmacological treatments.In summary, medicine does better than diet in managing Myasthenia Gravis, with immunosuppressive therapies and precision medicine approaches being the cornerstone of treatment.[1]Here’s why relying on gut health as the sole solution is like using a garden hose to fight a forest fire:&nbsp;A. The Complexity of Autoimmune DysregulationAutoimmune diseases involve dysregulation at multiple levels of the immune system. In diseases like lupus or multiple sclerosis, immune cells are mistaking the body's own tissues for foreign invaders. This misidentification isn’t simply the result of a leaky gut; it’s a deeper issue with how the body’s T-cells, B-cells, and other immune components are functioning.Medical treatments for autoimmune conditions, such as biologics and immunosuppressants, target these complex pathways to reduce inflammation and prevent further tissue damage. These therapies are carefully designed to modulate specific immune processes—something that diet and gut health alone can’t achieve.B. Gut Health Cannot Reverse Severe Immune AttacksImagine trying to put out a raging forest fire with a garden hose—that’s what focusing solely on gut health is like when trying to manage autoimmune flare-ups. Autoimmune diseases can cause severe damage to the organs, such as the joints, kidneys, or central nervous system, depending on the condition. These diseases are often life-altering and, in severe cases, life-threatening.Even if the gut plays some role in immune regulation, "fixing" the gut doesn’t address the immune attacks happening in vital organs throughout the body. Managing an autoimmune condition requires powerful treatments that target these immune responses at the source, not superficial changes to the digestive system.C. Gut-Focused Diets Can Be Restricti

Should I eat bread?The low carbohydrate movement has demonized bread.&nbsp; But is bread fattening? Does it cause inflammation? And if so, why do we call bread the Staff of Life?The Staff of LifeImagine calling white bread the staff of life. And yet bread is more responsible for humans ending a nomadic existence. The cultivation of wheat and barley, both in the Nile and in the Euphrates/Tigris rivers, led to civilization.Calendars, Art, ReligionNot having to forage meant there was time to build a more permanent shelter. It also meant a steady supply of food.This also meant a calendar was needed because when is the optimal time to plant?The calendar helped predict when the rivers would swell and recede. The bottom land, with its rich topsoil, is ideal for growing crops.When you don't need to spend time looking for food, you have time to develop other things:Make a religion around grains - the god of the weather, of the earth of the riverGrain can become the first currency, facilitating tradeArt because you spend less time seeking foodStorage systems to overcome times of famine.Mathematics, weights, and measures are needed to buy and sell grainWriting to make contracts and facilitate trade of the grainA government is needed to settle disputesStorage SystemsHarvested grain can be stored. Storing grain in Egypt was easier because of the dry climate.&nbsp; Joseph, of the Hebrew Bible, prophesied to the Pharoh of an upcoming famine. As a result, the Pharoh built silos and stored a portion of each harvest.&nbsp; Seven years later, the harvest failed.&nbsp; ButThe silo system was complex. Filling from the top and arranged in a way that winds would keep the grains cool.&nbsp; Where did Egyptians get the idea for such an invention? From bees. You can see the bees' natural ventilation system here:Bees were the symbol of royalty in ancient Egypt. Their honey was tears from the sun god. Bee architecture was copied for the ventilation system for the silos storing grain.&nbsp; Thus, the storage of grain allowed society to thrive during the time of famine.Bronze Age to Iron AgeBread was portable. Served as currency. Allowed armies to march. Facilitated trade between city states. The grain rich regions of the Nile produced grain traded with Mycennians for olive oil and wine.The Roman emperors gave bread to the poor as welfare. Part of the bread and circus program to keep Romans happy. Bread was imported to Rome, and ultimately, Roman citizens were given "their daily bread."Rome fell, but bread continued to be important.Bread until 1920Grains, including bread, were the major source of calories for most of Europe. From the fall of Rome through the Middle Ages, bread was the main source of calories, along with other grain products.Bread in the Industrial AgeWhite bread was considered pure, hygienic, the whiter the better. Brown bread could be contaminated. The ability of mills to separate wheat from chaff, and to make bread without a human hand touching it was irresistible. Industrial bread slicing resulted in "best thing since sliced bread."White bread became the preferred style of bread from the 1920s until 2009.Fortification of bread with vitamins in the 1940s made bread a health food.&nbsp; Pellagra (vitamin B 3 deficiency) and beriberi&nbsp; (thiamine deficiency) had sadly become common in the US and were eliminated by fortification. So it was indeed revolutionary, but calling it a health food? Even the Federal Trade Commission had issues with this "12 ways campaign" and sued Wonder Bread. The Feds lost.Age of Aquarius Beats BreadIn spite of the world loving white bread, with baby boomers and Gen X growing up on it, there was rebellion.&nbsp; Health guru Adele Davis, who sold millions of health books, decried bread for its lack of fiber and urged people to make whole wheat bread at home.But then came the hippies and the summer of love.&nbsp; Hundreds of kids were flocking to San Francisco without jobs, without money, and hungry. Feeding these young adults became a group priority.In 1967, Walt Reynolds came, brought 400 pounds of flour, and baked bread twice a week to feed these kids. They didn't have enough bread trays, so they used coffee cans.Walt insisted on using whole wheat bread, something rare in those days. But this became part of the counter-culture. Make your own bread. Make it healthy. It became their own bread, their own symbol.We don't know what happened to Walt Reynolds after this - he lives, changed the way a generation looked at bread, and then disappeared.Atkins and BreadThe low carb movement of the 1970's meant bread sales went declined. They recovered a bit, but in the second Atkins revolution, bread sales were down in some bakeries by 40%. Today Atkins Corporation sells bread.But How to Make ItWhile there were lots of recipes to make bread from Digger Bread, as seen above, home cooks wondered. Then came along another baker who made the bread everyone dreamed of. From the baker of the Zen Retreat - we h

Seed Oils: Toxic or Not?Today, the low-carb/carnivore community has a new enemy. It is seed oils. Here is their argument:There were no seed oils in ancient landsSeed oils are highly inflammatorySeed oils are extracted with hexane, a cancer-causing agentThe rise of seed oils correlates with the rise of obesitySeed oils are high in omega-6 fatty acids, which are inflammatory&nbsp;That is the summary of their logic. Now, let's get to the science.What are Seed Oils?See those beautiful seeds, in them are bits of oil. This is the rapeseed plant, which we have covered before. From rapeseed came canola oil. And this has been used as a source of oil starting about 4000 years ago. A much misunderstood oil, please see our previous podcast.Seed OilsEvery seed has oil. Nuts are a type of seed, and their caloric density comes from oil. Oddly, low carb/keto types tend to eat nuts, the carnivore crowd avoids them.Seed oils are another name for vegetable oils, and they are used often in cooking because they have a neutral taste and high smoke point. The more common ones include corn, peanuts, sunflowers, grapes, and others.Seed Oils and Ancient Humans&nbsp;Besides the logical fallacy about what ancient humans ate, seed oils have been cultivated and used for the whole of written humanity. Ancient Egyptians used oils for cooking and perfume. Even the Bible talks about the use of oils, including the gifts sent to the birth of Jesus. To summarize, humans have recorded the use of oils from seeds through all recorded history.Components of Seed OilsThere is no one "oil" that can chemically be called a "seed oil." Rather, every seed contains different compositions of oils, and it is how the body uses those particular oils that makes us interested in them. Thus, seed oils as a term is silly. I wonder why the carnivore/keto crowd decided to use "seed oils" instead of vegetable oils? After all, they don't call beef tallow "meat oil."Oleic Acid: Olives to ButterOleic acid is the main fatty acid in olive oil (55-85% of the oil).&nbsp; This is a mono-unsaturated fatty acid, which everyone seems to agree is heart healthy. Hence, the more oleic acid in something, the better.Peanut oil 48%Canola oil 65%Palm oil 39%Soybean oil 23%Coconut oil 7%Beef Tallow 47%Butter 24%&nbsp;But are Vegetable Oils Inflammatory?The short answer is no. To be inflammatory, they would have to elicit an inflammatory response. This means that inflammatory markers in the blood would be elevated for those who use vegetable oils over meat oils. In contrast, there is no increase in inflammatory markers of those who use vegetable oils.Want to see the data? Take a look at this paper where they look at foods, like vegetable oils, with high ratios of omega-6 fatty acids. What didn't they find? Higher levels of inflammatory markers. Thus, seed oils are not inflammatory.Atherosclerosis and Seed OilsDo vegetable oils increase your risk of atherosclerosis, or do they decrease it? If the carnivore crowd is correct, they have not been yet, then their view of the vegetable oils is that it would increase your risk of atherosclerosis&nbsp;REFERENCES:&nbsp;Courville AB, Majchrzak-Hong S, Yang S, Turner S, Wilhite B, Ness Shipley K, Horneffer Y, Domenichiello AF, Schwandt M, Cutler RG, Chen KY, Hibbeln JR, Ramsden CE. Dietary linoleic acid lowering alone does not lower arachidonic acid or endocannabinoids among women with overweight and obesity: A randomized, controlled trial. Lipids. 2023 Nov;58(6):271-284. doi: 10.1002/lipd.12382. PMID: 38100748; PMCID: PMC10767670.&nbsp;Innes JK, Calder PC. Omega-6 fatty acids and inflammation. Prostaglandins Leukot Essent Fatty Acids. 2018 May;132:41-48. doi: 10.1016/j.plefa.2018.03.004. Epub 2018 Mar 22. PMID: 29610056.&nbsp;Fava M, De Dominicis N, Forte G, Bari M, Leuti A, Maccarrone M. Cellular and Molecular Effects of Microgravity on the Immune System: A Focus on Bioactive Lipids. Biomolecules. 2024 Apr 5;14(4):446. doi: 10.3390/biom14040446. PMID: 38672462; PMCID: PMC11048039.&nbsp;Ooi EM, Watts GF, Ng TW, Barrett PH. Effect of dietary Fatty acids on human lipoprotein metabolism: a comprehensive update. Nutrients. 2015 Jun 2;7(6):4416-25. doi: 10.3390/nu7064416. PMID: 26043038; PMCID: PMC4488792.&nbsp;Prater MC, Scheurell AR, Paton CM, Cooper JA. Blood Lipid Responses to Diets Enriched with Cottonseed Oil Compared With Olive Oil in Adults with High Cholesterol in a Randomized Trial. J Nutr. 2022 Sep 6;152(9):2060-2071. doi: 10.1093/jn/nxac099. PMID: 35511204; PMCID: PMC9449680.&nbsp;Isaakidis A, Maghariki JE, Carvalho-Barros S, Gomes AM, Correia M. Is There More to Olive Oil than Healthy Lipids? Nutrients. 2023 Aug 18;15(16):3625. doi: 10.3390/nu15163625. PMID: 37630815; PMCID: PMC10459315.Schwingshackl L, Bogensberger B, Benčič A, Knüppel S, Boeing H, Hoffmann G. Effects of oils and solid fats on blood lipids: a systematic review and network meta-analysis. J Lipid Res. 2018 Sep;59(9):1771-1782. doi: 10.1194/jlr.P085522. Epub 2018 Jul 13. PM

Ancestral Diets and Logical FallaciesThere is an appeal to ancient history: the idea that ancient beings were either "designed"—as from a creator—or "evolved" to eat in a certain way. Both are logical fallacies, but both are meant to be the "ex-cathedra" in a debate.You read these logical fallacies in communities that claim they understand this. Here are some comments you will get:Our ancestors ate xyz (fill in the blank) and never had the modern chronic diseasesOur teeth have (canines/molars), so we were designed to eat only (meat/plants)You won't see broccoli on the walls of cavesIf we ate like our ancestors, we would be in great health.&nbsp;Appealing arguments, but they are as flawed as they are simply incorrect.What Do We Know About Early Humans?Of the early human records, they are based on precious little data. Consider in the fossil record we have about our ancestors? And by the way, where do we start?If we begin with homo sapiens, we have been around as a species somewhere between 70,000 to 250,000 years.Often the "low-carb" community will conflate distant cousins of homo sapiens as direct ancestors. Most of them were not but were a branch on the tree of evolution that are only related to us.Homo ErectusPerhaps the best adapted was the homo erectus, which was around for two million years. It is doubtful that homo sapiens will make it that long, but we can hope.Most fossil finds come from Australia and Asia - where they not only foraged but also established some organized hunting.Fossil RecordsThere are about 6000 fossils of early man. That's it. Just 6,000. When we look for fossils of our particular, such as early homo sapiens, we have enough fossils that we might fill up a school bus.How long did they live? It turns out we know.&nbsp; Many died around the age of 35 years.&nbsp; &nbsp;So why do we want to eat like they did?At this point, someone in the audience will be bound to say - "They lived longer if you take into account infant mortality."When we date a fossil and see when it died, we don't average the infant mortality of the time.Recent DiscoveriesBones and teeth from seen people, and isolated teeth, were reported recently. These came from a cave in Morocco. As these teeth are from about 15,000 years ago. Hence, the diet was before the advent of agriculture.Evidence points to plants being a major part of these hunter-gatherer's menu.&nbsp; As plants can be stored by hunter-gatherers all year round to protect against seasonal prey shortages. Thus, there is a regular food supply.Hunter-GatherersThe famous caveman diet- life wasn't so simple.When people of the carnivore tribe try to convince you about their diet, they invoke the mighty hunter.A better term was that our ancestors survived by being fishers, gatherers, and scavengers.

Rice and Fruit or CarnivoreThe rice diet successfully treated malignant hypertension. Today, we have medications that treat malignant hypertension. Before the 1940s, there were no drugs available to treat this disease, resulting in death from untreated malignant hypertension within six months.&nbsp; Despite the best medical care available, President Franklin Delano Roosevelt died from this disease.History of the Rice DietWalter Kempner developed the rice diet to treat malignant hypertension. For example, failing kidneys would be given a reprieve with a diet low in sodium and protein. Then removal of saturated fat would allow some recovery of the heart.In a disease that had 100 percent death in six months, Kempner's results were amazing. For example, in Kempner’s original cohort of 192 people, only 25 patients died.&nbsp; In addition, 107 patients showed significant improvement (from 200/112 mm Hg to 149/96 mm Hg) with the diet. Equally important, heart size decreased in 66 of 72 patients. Moreover, cholesterol was reduced in 73 of 82 patients. Finally, retinopathy improved or disappeared completely in 21 of 33 patients."Therapeutic results are little short of miraculous," noted an editorial in the New England Journal of Medicine.The Rice DietPatients were first hospitalized. The diet consisted of white rice, sugar, fruit, fruit juices, vitamins and iron. Total calories were 2,000 with 20 grams of protein and 150 mg of sodium.Kempner kept careful records of his patients. Reporting success and failure is a key to academic transparency. Finally, the ability to reproduce the data in other centers provided the final key to Kempner's work.Contrast the Carnivore DietThe carnivore diet is popular among young, buff men whose living is made by promoting and coaching this diet. They sell the diet based on classic marketing techniques used for overweight patients.Lose weight without tryingNo need to log your foodEat as much as you wantHunger isn't an issueMarketing phrases used by hucksters for years to trap people unhappy about their weight.No Science in the Carnivore DietThe carnivore diet relies on anecdotes, not evidence. Testimonials rule Facebook and YouTube sites. There are no publications about the diet. Finally, many in the carnivore community push against medicine. Conspiratorial thinking is strong, with phrases like this:Doctors want you to be sickThe Medical Community wants to push pillsVegetables have anti-nutrientsTry to raise a concern about how this diet would increase the risk of heart disease, and they double down with misinformation. They will deny the evidence showing that high cholesterol leads to heart attacks and strokes. Or make the claim that if you are "metabolically healthy," you don't need to worry about cholesterol.No Academic ResearchersThere are no academic research scientists following people trying the carnivore diet.That means there is no transparency about the results. In addition, there is no accountability for any bad results.Those who promote the diet include Paul Saladino, a physician who doesn't see patients and makes his income selling supplements.The Liver King, who doesn't follow the diet, was caught using performance-enhancing drugs.Shawn Baker is an orthopedic-trained surgeon who lost his medical license and makes his money promoting the carnivore diet. The New Mexico Medical Board ordered the "voluntary and permanent surrender" of Baker's medical license in 2017. "This action was based on failure to report adverse action taken by a healthcare entity and incompetence to practice as a licensee." He had his license reinstated but is not seeing patients for anything more than coaching for $150 for half an hour.Ken Berry also lost his medical license for inadequate infection prevention in his offices. He has regained his license.Concerning CommentsSome comments left on a recent YouTube video by Shawn Baker include:A patient developed painful neuropathy from vitamin B6 toxic levels. He quit the carnivore diet and vows never to returnAnother patient developed high oxylate levels. More kidney stones come from eating red meat than spinach - sorry, Paul Saladino.One noted fasting glucose increased to 126, which we call diabetes. Saturated fat is not a friend of the pancreas and increases insulin resistance.Another noted worsening kidney function with his filtration rate decreasing by 23 percent.Multiple complaints about LDL, including one that went from 148 to 353Psoriasis is often touted as being healed with this diet, but one noted their psoriasis spreading and getting worse. Red meat is highly inflammatory and not the optimal diet for people with psoriasis. Although psoriasis will come and go spontaneously, a carnivore diet is the worst diet for these patients.Gynecomastia was noted by one male, and if you look at many carnivore shirtless salesmen of scams, you will see they also suffer from gynecomastia - those aren't pectoral muscles, those are breasts. Red meat can increase est

The Benefits of Whole Grains in Your DietI want to take you back in time. While we talk about the Mediterranean diet not being a diet of culture but a pattern of eating – it still had its origins in the Mediterranean.The original Mediterranean diet was described as far back as 500 BC in the Ilead. The ancient Greeks ate whole grains, fruits, vegetables, pulses, and a bit of fish. Red meat was rare.While red meat may not have been a dietary staple for the Ancient Greeks, it was consumed during feasts, festivals, and special occasions.Cows were considered sacred gods, like Zeus, and their slaughter was for religious ceremonies and consumed during feastsThe majority of the population received protein from fish, poultry, legumes, and whole grains.The First OlympicsThis was the diet of the first Olympians, as well as the Romans. Ancient Greeks worshiped the body, as you can see from the statues, as well as our language.We get the word gym from the Greek word “gymnasion," which translates to a place to exercise naked. But those gyms not only had a place to train but also schools, where literature, philosophy, math, and music were taught, as well as a social gathering place.We also get Diet from the Greeks, which originates from “diaita,” meaning the “way of life” or a manner of living. The Greeks had a balanced approach to health and well-being, emphasizing diet, exercise, and the mind.Gym bros and bro science were yet to be invented.Ancient GrainsCould those Olympians of old who ate diets filled with whole-grain cereals have been wrong? Or could it be that those grains of the past were different from today’s grains?If you’ve ever been on a “low carb” diet, one of the first food groups&nbsp;you eliminate are grains.As you dutifully got rid of the last bit of joy in your life, you feel it was the cost to have your weight drop.You might have thought – "Grains are evil."Low Carb Life Without GrainsEating burgers without the bun, breakfast without toast, no pastries, no bread, no pasta, no rice, and you were losing weight. Lots of confirmation bias.Oh those heady early days of a low carb diet, losing weight, feeling better, maybe even noticing cholesterol improved. Hard to sustain though, and did you ever get tired of steak?Finding Joy in the Mediterranean DietNow you come here and find the best diet is the Mediterranean diet. Lots of peer reviewed literature to support it.Then you wondered what in grains was evil. The first easy thought was that it all breaks down to glucose, and glucose is evil.Unless you know biochemistry and realize no, that’s not it. Your body runs on glucose.It's the GlutenAnd maybe you read about celiac disease and gluten as its trigger. Maybe some blogger convinced you that wheat in America is filled with gluten, and this is the problem.Unable to sustain a low-carb diet, you return to the joy of the morning pastry or dessert, all the while thinking grains are what caused the weight to return.Now you come to the Mediterranean Diet, and whole grains, not refined grains, are on the menu.Still, you are suspicious, and you think – maybe it was the gluten.Celiac DiseaseOr what happens if you come to the Mediterranean diet and have Celiac disease and gluten causes horrific issues?But should we all avoid gluten? And can we have a Mediterranean diet if we must be gluten-free?Should the ancient Greeks become Carnivores instead of those grizzly men who are on a diet now associated with the healthiest people on planet Earth?Clearly not. Eating too much red meat is associated with increasing heart disease and cancer, while the Mediterranean diet is associated with less heart disease and cancer.Carnivore's TakeCarnivores like pointing to the ancient wrestler Milo of Croton, who ate twenty pounds of meat a day. They fail to mention that he also ate twenty pounds of bread and drank 18 pints of wine while training. Funny, they all talk about the meat. –There are always outliers, and Milo was one.When Milo trained, he carried a calf, and as the creature grew, he kept carrying it. He won about six Olympic medals (560 BC).While we don’t know details, it is odd he ate meat, since his mentor Pythagoras – of the theorem – thought eating meat was unhealthy and made people wage war.Grains are Evil - "They" SayAnd despite what the low-carb and carnivore community tells you, Whole grains have been associated with decreased risk of diabetes, less obesity, and lower rates of cancer and heart disease.Whole grains have a lot of fiber. In fact, whole grains are one of the fiber rich portions of the foods you eat.Gluten is a protein found in many grains, like wheat, but not all grains. &nbsp;Do you know how to stretch dough? Like pizza, the reason you can do it is gluten.For most of us, gluten isn’t an issue. But for about one percent of the population, gluten can exacerbate an auto-immune response against your small bowel.If you have celiac disease...If you have celiac disease and have gluten in your diet, your bowel will b

Learn to Cook FishFish is not only a healthy option but also a versatile ingredient that can be transformed into a myriad of mouthwatering dishes. Whether you're a seafood aficionado or looking to expand your culinary repertoire, mastering the art of cooking fish can elevate your cooking skills to new heights. In this article, we'll explore the techniques and recipes to create delicious fish dishes that will impress even the most discerning palates.Cooking Methods:Grilling: Grilling fish over an open flame adds a smoky flavor and beautiful charred marks. Brush the fish with oil to prevent sticking, and cook for a few minutes on each side until opaque and flaky.Baking: Baking fish in the oven is a simple and foolproof method. Place seasoned fish fillets on a baking sheet lined with parchment paper and bake at 375°F (190°C) for 10-15 minutes, depending on the thickness of the fish.Pan-Searing: Pan-searing fish in a hot skillet creates a crispy exterior while keeping the inside moist and tender. Heat oil in a skillet over medium-high heat, then add the fish and cook for 3-4 minutes per side until golden brown.Steaming: Steaming fish is a healthy cooking method that preserves its delicate flavor and texture. Place seasoned fish fillets in a steamer basket over boiling water and steam for 6-8 minutes until cooked through.Delicious Fish Recipes:Now that you're familiar with the basics of preparing and cooking fish let's explore some mouthwatering recipes to try at home:Lemon Herb Grilled Salmon: Marinate salmon fillets in a mixture of lemon juice, olive oil, garlic, and fresh herbs. Grill over medium heat for 4-5 minutes per side until charred and cooked through. Serve with a squeeze of fresh lemon juice.Baked Cod with Garlic Butter: Place cod fillets in a baking dish and top with a mixture of melted butter, minced garlic, lemon zest, and chopped parsley. Bake in the oven for 15-20 minutes until flaky and tender.Pan-Seared Sea Bass with Mango Salsa: Season sea bass fillets with salt, pepper, and paprika. Sear in a hot skillet for 3-4 minutes per side until golden brown. Serve with a refreshing mango salsa made with diced mango, red onion, jalapeno, cilantro, and lime juice.For more great recipes, see terrysimpson.com.

Health Benefits of Fish ConsumptionFish consumption has been linked to various health benefits due to its rich nutritional profile.&nbsp; The health benefits of fish consumption include cardiovascular health, brain function, and well-being. Because fish are a rich source of omega-3 fatty acids, vitamins, minerals, and other nutrients, they are an important part of a balanced diet.Fish, the Most Ancestral FoodFish has long been recognized as a valuable source of essential nutrients beneficial for human health. Seafood is a staple part of the diet across different cultures and regions.&nbsp; Since most of the first human communities were coastal, fish were a common source of food.Cardiovascular Health Exceeds RiskRegular fish intake reduces the risk of cardiovascular diseases, such as coronary heart disease and stroke (Mozaffarian &amp; Rimm, 2006).&nbsp; That study showed that the benefits of fish intake exceed the potential risks. Even for women of childbearing age, the benefits of modest fish intake, excepting a few selected species, also outweigh the risks.&nbsp; The heart health effect comes from the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found abundantly in fatty fish species (Kris-Etherton et al., 2002). These fatty acids exert anti-inflammatory, antiarrhythmic, and vasodilatory effects, lowering blood pressure and triglyceride levels and reducing the formation of blood clots (Calder, 2015).Brain FunctionFish consumption has also been associated with improved cognitive (brain) function and a reduced risk of brain disorders such as Alzheimer's disease. The omega-3 fatty acids EPA and DHA play a crucial role in brain health (Gómez-Pinilla, 2008). Epidemiological studies have consistently shown a positive correlation between higher fish consumption and better memory (ref). Moreover, research suggests early-life exposure to seafood has long-term brain benefits and decreases age-related cognitive decline (Wurtman et al., 2009).Nutrient Profile, Such as Vitamin DBut omega-3 fatty acids are not the only benefit of eating fish. Fish are also a rich source of various essential nutrients vital for human health. Vitamin D, in particular, is naturally abundant in fatty fish and plays a crucial role in bone health, immune function, and mood regulation (Holick, 2007).&nbsp;&nbsp;These include high-quality protein, vitamins (such as vitamin D and B-complex vitamins), and minerals (such as selenium, iodine, and zinc) (Kris-Etherton et al., 2002). Furthermore, the bioavailability of these nutrients from fish is superior to other dietary sources, including supplements.&nbsp; Thus, fish consumption is an efficient means of meeting nutritional requirements (Rosell &amp; Appleby, 2006).Fish FarmsAquaculture, the farming of fish and aquatic organisms, has undergone significant advancements in recent years, leading to improvements in sustainability, efficiency, and product quality. Fish Farms have had significant problems in the past.&nbsp; In the last fifteen years, there has been an improvement in environmental management strategies and sustainable farming practices.Those practices have changed my mind about seafood. Consequently, you can now buy quality farm-raised seafood, which adheres to the high standards of any food. Hence, I now recommend some farm-raised salmon.Demand for Fish May Outstrip our OceansAs global demand for seafood continues to rise, aquaculture has emerged as a crucial industry for sustainable meeting this demand. Farm-raised fish play a vital role in supplementing wild-caught fisheries and ensuring food security for a growing population. In recent years, advancements in aquaculture techniques and practices have led to significant improvements in the efficiency, sustainability, and quality of farm-raised fish.Technological InnovationsTechnological advancements have revolutionized the aquaculture industry. Automation and robotics have streamlined tasks such as feeding, monitoring water quality, and harvesting, reducing labor costs and minimizing human error. Some previous issues with farmed fish include high quantities of forever chemicals in their feed. However, advances in the use of alternative ingredients, such as plant proteins and oils, have enhanced feed efficiency and reduced reliance on wild-caught fish for feedstock (Tacon &amp; Metian, 2008). Genetic selection and breeding programs have also played a crucial role in developing strains of fish with desirable traits, such as faster growth rates, disease resistance, and improved feed conversion ratios (Gjedrem et al., 2012).Environmental ManagementSome fish farms have been environmental disasters. Thus, Government and private groups have persuaded some fish farms to change their practices.&nbsp; Sustainable aquaculture practices prioritized environmental stewardship and minimized the impact of fish farming on surrounding ecosystems. For example, combining clams and oysters with salmon farms to use nutrien

Three Great DietsThe Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension), and the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) are all great eating patterns. Each diet focuses on different aspects of health.&nbsp;Mediterranean DietThe Mediterranean diet comes from the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. High in the consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, olive oil, fish, and moderate amounts of poultry, dairy, and red wine. Shown to decrease the risk of heart disease and cancer and to improve longevity.DASH DietDiscussed in last week's podcast (ref). DASH (Dietary approach to stop hypertension) was developed to prevent and manage hypertension (high blood pressure). Focuses on increasing intake of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting sodium, saturated fats, and cholesterol.MIND DietDeveloped by researchers at Rush University Medical Center as a hybrid of the Mediterranean and DASH diets, with a focus on brain health and reducing the risk of neurodegenerative diseases like Alzheimer's disease. It also emphasizes the consumption of fruits, vegetables, whole grains, nuts, olive oil, fish, poultry, and beans while limiting the intake of red meat, butter/margarine, cheese, pastries/sweets, and fried/fast foods.&nbsp;Three Diets are Branches of the Same TreeThe Mediterranean, DASH, and MIND diets share some common elements. All focus on whole foods and plant-based sources of nutrients. The Mediterranean diet emphasizes health and longevity. While the DASH diet targets hypertension and cardiovascular health. Finally, the MIND diet specifically supports brain health to reduce the risk of neurodegenerative diseases.1. Rush Memory and Aging Project:A study conducted by researchers at Rush University Medical Center followed over 900 older adults for an average of 4.5 years.&nbsp;Findings showed that individuals who closely adhered to the MIND diet had a substantially lower risk of developing Alzheimer's disease, with a reduction in risk ranging from 21% to 53%, depending on the level of adherence. (ref )2. Columbia University Medical Center Study:Researchers at Columbia University Medical Center examined the dietary habits of over 1,000 participants. Individuals who closely followed the MIND diet had a 53% lower risk of developing Alzheimer's disease than those with low adherence to the diet.3. Alzheimer's Disease Neuroimaging Initiative (ADNI):The ADNI study found that adherence to the MIND diet was associated with better cognitive performance and a reduced rate of cognitive decline over time.4. Systematic Reviews and Meta-Analyses:Several systematic reviews and meta-analyses have summarized the findings of multiple studies investigating the association between the MIND diet and dementia risk.&nbsp; Overall, these reviews reveal that adherence to the MIND diet is associated with a significant reduction in Alzheimer's disease and dementia.5. Mechanisms of Action:Components of the MIND diet, such as leafy greens, berries, nuts, whole grains, fish, olive oil, and poultry, have been linked to improved cognitive function and a lower risk of dementia.More research is needed to elucidate the mechanisms underlying the protective effects of the MIND diet.&nbsp; Current evidence suggests that adherence to this dietary pattern can be a valuable strategy for reducing the risk of cognitive decline and Alzheimer's disease in older adults.&nbsp;Diagnosis of Alzheimer's Disease.On TikTok, a non-physician said the only way to diagnose dementia was an autopsy. This is false. Alzheimer's disease is diagnosed based on established criteria. These are outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Also can be found in the National Institute on Aging-Alzheimer's Association (NIA-AA) criteria.The healthcare provider will conduct a complete history and physical examinationNeuropsychological assessment may evaluate cognitive function, memory, attention, language, and executive function.Blood tests can rule out underlying medical conditions, such as vitamin deficiencies (e.g., vitamin B12 deficiency), thyroid disorders, infections, metabolic imbalances, or kidney or liver dysfunction.MRI or CT scans will be ordered to assess structural abnormalities in the brain or detect signs of conditions like stroke, brain tumors, or hydrocephalus.&nbsp;Genetic testing for mutations associated with familial Alzheimer's disease, cerebrospinal fluid analysis to assess for biomarkers associated with Alzheimer's disease (e.g., amyloid beta and tau proteins)Genetics of DementiaSeveral genetic factors are correlated, but not causative of, an increased risk of dementia, including Alzheimer's disease. Lifestyle changes can mitigate these. Hence, the MIND diet is important to those who have a genetic predisposition to dementia.1.

Abstract:The Dietary Approaches to Stop Hypertension (DASH) diet is a widely recognized dietary pattern designed to lower blood pressure and promote cardiovascular health. I will attempt to provide an in-depth review of the DASH diet, its origins, key principles, health benefits, and potential limitations. It also explores the scientific evidence supporting its efficacy and applicability in various populations. Furthermore, this paper discusses practical considerations for adopting the DASH diet and its potential future developments in the field of nutrition and health.1. IntroductionThe DASH diet, or Dietary Approaches to Stop Hypertension, is a dietary plan primarily developed to combat hypertension (high blood pressure). DASH has since gained recognition for its broader health benefits. Hypertension is a major risk factor for cardiovascular diseases, including heart disease and stroke. Therefore, the DASH diet is essential to reducing these health risks.2. Origins and DevelopmentThe National Heart Lung and Blood Institute (NHLBI) developed the DASH diet in a study known as the DASH-Sodium Study. The primary objective of the DASH-Sodium study was to investigate the effect of dietary patterns on blood pressure, in particular, the effects of sodium intake. Researchers aimed to design a diet that could effectively lower blood pressure without medication. The DASH diet emerged from this study as a dietary pattern rich in nutrients and low in sodium, saturated fat, and cholesterol.&nbsp;3. Key Principles of the DASH DietThe DASH diet emphasizes the consumption of nutrient-rich foods while limiting the intake of sodium, saturated fats, and cholesterol. Key principles of the DASH diet include:&nbsp;High Consumption of Fruits and Vegetables: The diet encourages individuals to consume a variety of fruits and vegetables, providing essential vitamins, minerals, fiber, and antioxidants.Lean Protein Sources: Lean proteins like poultry, fish, and plant-based options such as beans, lentils, and tofu are recommended to replace high-fat animal proteins.Whole Grains: The DASH diet emphasizes whole grains like brown rice, whole wheat, oats, and quinoa, which are rich in fiber and nutrients.Dairy: Low-fat or fat-free dairy products are included to provide calcium and protein without excess saturated fat.Nuts, Seeds, and Legumes: These foods are encouraged as sources of healthy fats, fiber, and plant-based protein.Limited Sweets and Sugary Beverages: The DASH diet restricts the consumption of sugary foods and beverages, reducing the intake of added sugars.Sodium Restriction: The diet recommends limiting sodium intake to 2,300 milligrams per day (or 1,500 milligrams for individuals with hypertension, certain chronic conditions, or those at high risk).4. Health Benefits of the DASH DietThe DASH diet offers a range of health benefits beyond blood pressure reduction:Lowering Blood Pressure: Numerous studies have shown that the DASH diet can effectively lower blood pressure, particularly in individuals with hypertension.Cardiovascular Health: The diet is associated with a reduced risk of heart disease, stroke, and other cardiovascular conditions due to its focus on heart-healthy nutrients and reduced saturated fat intake.Weight Management: The DASH diet can help weight loss and weight management due to its emphasis on nutrient-dense, low-calorie foods.Improved Lipid Profile: The diet can lower levels of LDL cholesterol (bad cholesterol) and improve HDL cholesterol (good cholesterol), further reducing the risk of heart disease.Diabetes Management: The DASH diet may help individuals with diabetes manage blood sugar levels, as it encourages a balanced intake of carbohydrates, fiber, and protein&nbsp;5. Scientific EvidenceThe effectiveness of the DASH diet has been supported by numerous clinical trials and epidemiological studies. For instance, the original DASH-Sodium trial demonstrated that the DASH diet could significantly lower blood pressure, with greater reductions observed when combined with sodium restriction. Subsequent research has reaffirmed these findings, highlighting the positive impact of the diet on cardiovascular health and well-being.This was one of the few studies in which all the food was made for the participants.6. Applicability and LimitationsWhile the DASH diet offers substantial health benefits, it may have limitations for some. Its emphasis on whole foods and fresh produce can be costlier and less convenient than processed alternatives. Cultural preferences and dietary restrictions may also pose challenges in adopting the DASH diet. Nevertheless, modifications and adaptations can be made to suit individual needs and preferences while maintaining the core principles of the diet.7. Practical ConsiderationsFor those interested in adopting the DASH diet, practical considerations include meal planning, grocery shopping, and monitoring sodium intake. Consulting with a healthcare professional or registered dietitian

Did You Try the Carnivore Diet?Did you try the carnivore in January? A month of red meat, eggs, and butter? If you did, you probably lost weight.&nbsp; If you lost weight, you felt better. The Carnivore crowd will point to weight loss as proof of superiority.But did you worry that this might not be the healthiest diet for you long-term?&nbsp; Is it healthy? In short, the answer is no.Perhaps you remember on a previous podcast, we talked about the beer and sausage diet. On that diet, Evo, the pod god who distributes this podcast, lost weight every month he was on the diet. In addition, his weekly lab work -sorry for all the jabs Evo - improved every week he was on the diet.Could you argue that drinking beer and eating sausage is a good diet? You could, and that same logic is what the carnivore crowd uses to convince people the carnivore diet has merit.Simplicity, is Thy Name Carnivore?What could be simpler than eating a diet of just red meat? Who doesn't like a good steak? If you just eat steak or red meat, you will lose weight. When you lose weight, you will feel better. And your labs might improve. You might think it is paradoxical that your cholesterol level went down - it isn't; that is just a result of giving up junk food and weight loss.Every diet has a honeymoon phase, where people think they can do the diet "forever."Then reality comes home:The diet becomes boring, and one noteThere is an undeniable increased risk of heart disease and cancerMaybe you got hemorrhoids or developed diverticulitisFinally, in social situations, you become that person - the one who could only eat red meat&nbsp; - the reverse veganFORK UToday, on Fork U, we will discuss the latest low-carb fad: the Carnivore diet, the denial that goes into those who make up the diet, and the risks of an all-meat diet.I'm Dr. Terry Simpson, and this is Fork U.Fork UniversityWhere we make sense of the madness, bust a few myths, and teach you a little about food as medicine.Carnivore DietThe carnivore diet, which primarily consists of animal products like meat, fish, and eggs, has become the latest low-carb fad. It is a controversial and extreme dietary approach. Proponents of the carnivore diet claim numerous health benefits. To be clear, the scientific evidence supporting these benefits is limited, and that long-term studies on the effects of the carnivore diet are lacking.Paul Saladino, Ken Berry, and Shawn Baker are a few doctors who advocate for this diet. And oddly, none of them see private patients, although Saladino and Baker love showing their abs, and spend a lot of time in the gym.The Biotruth of EvolutionSome claim the natural diet of humans is meat. This is a biotruth.When someone tells you that “man was meant to eat” this or that – it is part of a logical fallacy known as a biotruth. A biotruth is an argument presented by someone with misunderstood notions of human biology and/or evolution but uses those false arguments to justify their views. In this case, how they eat.You can extend that logical fallacy out: man was not meant to fly, so we shouldn’t be in airplanes. Primitive man did not have laboratories, so we should not have antibiotics.You will see biotruth arguments from people who practice carnivore diets, as well as those who practice vegetarian (and vegan) diets. Often with photographs of our jaws and those of our ancestors – or they will say how we have a long or short intestine, and on that basis, we “were meant” to eat in whatever their view is.As we evolved, were we better as plant eaters or meat eaters? Does it matter? It is an argument based in biotruth.Paleolithic Man and BiotruthThe carnivore diet is based on the premise that man had evolved during the Paleolithic era by eating meat. Furthermore, they state that when agriculture and domestication of animals came (10,000 years ago), man’s metabolism was unable to adapt to these new foods. They assert that the maladies of modern man come from foods such as grains and dairy products. That non-meat diets lead to heart disease, obesity, and diabetes – all from our evolutionary dysfunction.Archeology has about 6000 fossils to make these assumptions. From those 6000 fossils, we find that early man:Probably was more of a scavenger than a hunter - taking whatever meat something else killed and left behindGathering, especially roots and beans, kept humans aliveThe most common things hunted were frogs and rabbitsNeanderthals and Homo Erectus, our cousins but not direct ancestors, did organized hunting; the Neanderthals,&nbsp; and homo sapiens began organization until perhaps 20,000 years ago.Man ate grains even 30,000 years ago.The view of man as a large game hunter is not from the evidence unless you count comic strips and movies.Modern Hunter Gather Societies Eat MeatOften, they refer to the Inuit, whose lifespan is about 50 (excluding infant mortality). They eat mostly sea creatures but have mummified evidence of atherosclerotic disease. The Hazda eat honey, fruit, and

Sorry It Didn't WorkThis is the time of year when everyone is excited about some change in their life. My neighbors are doing a "dry January" because they want to cut down on their alcohol. Other neighbors committed to more physical activity before a hip replacement. And there is the inevitable "what diet will I do this time?"Now, before I go to that, long-time readers of my newsletter will realize that I am drinking my cup of Peet's coffee. Peet's is a story of disappointment, which I will use to illustrate a point:Diet DisappointmentDiets are like that person who disappoints you again and again. The person you invite to events, but they never reciprocate. The diet starts out great. You lose a bit of weight, decide you can eat this way forever, and this is your new lifestyle. &nbsp;Then something happens. If you are smart, you realize you cannot live that way. Most, though, internalize and think, "It is my fault." Well, it isn't your fault.&nbsp;Low Carb DisappointmentLow-carb diets can be disappointing for various reasons. Some people may find it difficult to stick to a low-carb eating plan because they miss certain high-carb foods that they enjoy. This can lead to feelings of deprivation and dissatisfaction with the diet. Additionally, some people may not experience the weight loss or health benefits they were hoping for with a low-carb diet. It's important to remember that everyone's body is different, and what works for one person may not work for another.&nbsp; Furthermore, it is important to focus on overall health and well-being rather than just weight loss or specific dietary restrictions.&nbsp;Every year, someone starts a new version of low carb. I've done a few myself. This year's version is carnivore. Some are doing a carnivore January. &nbsp;The results will be the same as the previous low-carb diets - and let me go back to Peet's coffee.Coffee and DietsI have been a member of Peet's Coffee Club since 1995. I get it faithfully every couple of weeks. Whole beans. It costs about $36 for two bags. Then I discovered I could get it at Costco for $25, with no shipping charge, the same date of roasting. I wrote Peet's, of course. They told me my coffee is always fresh, unlike the bulk sold to Costco. Except the roasting date is on the package.&nbsp;Diets are like that. You get some results, then disappointment. You don't get the return for the money. But someone in the low-carb community will tell you that you didn't do it correctly:You were not earnest enough,You didn't get the right kind of grass-fed beefThe beef wasn't organicYou ate a banana and ruined ketosisIf you stop eating carrots, you will maintain ketosis.Oh, does that pasta look deliciousStop eating vegetables and grains, and just eat beef, salt, and waterNow What?So, some consider weight loss surgery or new drugs. Both of these are reasonable (yes, I have done a lot of weight loss surgery in my time).But what I've advocated is that people have to take responsibility for what they eat even after weight loss surgery. Well, you don't have to - but your body is a perfect calorie counter.Does that mean a "diet?" No, the goal of weight loss drugs or surgery isn't to put someone on a diet for weight loss. The goal is to give them good food so they can nourish themselves.It also means I have to get rid of silly ideas they learned from things like the low-carb diet. The low-carb diet, that friend you always invite into your home, always disappoints.My Journey to Culinary MedicineAbout ten years ago, I received certification in Culinary Medicine. Part of that training was long hours reviewing the literature more about food than I could imagine. For my patients, they will remember the day I began to advocate for the Mediterranean Diet.I made the journey from some version of a low-carbohydrate diet to a diet that had substantial proof of long-term health.Today, the Mediterranean diet is what I recommend to everyone. It is the most well-studied diet on the planet.The Mediterranean DietThe Mediterranean diet is a way to eat based on the traditional foods and cooking styles of countries bordering the Mediterranean Sea. It has been associated with numerous health benefits, including a reduced risk of heart disease, stroke, and certain types of cancer. The components of the Mediterranean diet include:Abundance of plant-based foods: The diet emphasizes the consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in vitamins, minerals, fiber, and antioxidants.Olive oil as the primary fat source: Olive oil is the main source of fat in the Mediterranean diet. It is high in healthy monounsaturated fats and has been linked to lower rates of heart disease.Moderate consumption of fish and poultry: The Mediterranean diet encourages consuming fish and poultry in moderate amounts. Fish, especially fatty fish like salmon and sardines, are rich in omega-3 fatty acids, which have numerous health benefits.Limited red meat intake: R

The Scams and Quacks of the YearThe New Year, the point we all look for a second chance. To get healthy, lose weight, adopt a new habit.&nbsp; And waiting for you are the hucksters who want to sell you hydrogen in your water, expensive supplements of dubious value, and some choices that might actually harm you. If it sounds too good to be true, you might just be hearing the sound of the duck - or a quack, at least.&nbsp;TOP SCAMS OF THE YEARCarnivore DietMagnesium SupplementationCeltic SaltMTHFR Gene MutationCold PlungesFORK UToday, on Fork U, we will reveal the top scams of 2023 and make sense of the madness that surrounds them.I'm Dr. Terry Simpson, and this is FORK U. Fork University.Where we teach you a little bit about food as medicineBusting myths and making sense of the madness.The Liver King and Paul SaladinoChief among the shirtless salesmen of supplements and scams, 2023 saw the self-described liver king (Brian Johnson) fall from grace, and his partner, Paul Saladino, tried to say he didn't know.Liver King's five-foot-two-inch frame was filled with more steroids and growth hormones than found in a pharmacy. Purchasing somewhere between $12,000 and $20,000 of injectables a month and eating a diet far from the liver he recommended. Ultimately, Johnson admitted this, albeit the evidence was overwhelming. Finally, let us not forget that his business partner, Paul Saladino, loves to yell at spinach and kale while pushing his Heart and Soil supplements.Liver King and Saladino jointly own a supplement business, Heart and Soil. They sell supplements and pretend to tell you about health through the carnivore diet.&nbsp; Moreover, the company "Heart and Soil" is registered in Texas, and Brian Johnson, his wife, and Saladino are all board members.The Shirtless Salesmen of Supplements and ScamsBeing shirtless is oddly effective, especially among some men. Whether this comes from "we like alpha males with abs" or homo-erotic fantasy, shirtless sells. Countless times showing studies refuting their claims don't move these supporters. In fact, the response from some males was some version of "Show me your abdominals." My retort, "I'd love their abs, but in time they'd love my arteries," just didn't move them.I still find it odd that a grocery store would allow a shirtless person to yell at spinach. Yes, Saladino did train in psychiatry, although he does not see patients.While Saladino said, he had "an inkling" his partner was doing steroids. Johnson (Liver King) used to inject insulin and balance it with maple syrup.&nbsp; Isn't it odd that Saladino's refrigerator is filled with the same maple syrup that Liver King used to balance his insulin to increase glycogen in his muscles?The Carnivore Diet - or - Doctors Don't Learn Nutrition in Medical SchoolSaladino received a medical degree from The University of Arizona, and I was a faculty member (assistant professor) at the time.&nbsp; Saladino loves to pander to the anti-medicine crowd with the trope that doctors don't learn the root cause of disease. I pointed out that we taught him pathophysiology, and he must have forgotten that our Western medicine discovered the root cause of many diseases.In front of one audience, Saladino claims he learned nutrition in medical school. Then, a few years later, he claims he didn't learn nutrition in medical school. Do we learn nutrition in medical school?Do Doctors Learn Nutrition in Medical School?As someone who is certified in Culinary Medicine and taught nutrition, I can say yes and no. The basics of nutrition are anatomy, physiology, and biochemistry. While you can get these courses in college, in medical school, these are graduate-level courses.The basic pathology of atherosclerosis, or how cholesterol is made, transported, and absorbed, is taught in medical school. The effect of dietary saturated fats causing an increase in low-density lipoprotein is taught in medical school. Moreover, the foods with high levels of saturated fats are taught in medical school.Because of those basics, we surgeons can take the sickest patients and feed them with intravenous nutrition. Surgeons developed intravenous nutrition that has kept countless people alive. In addition, surgeons developed the ability to feed directly into the gut through a tube. But we may not learn that Popeye's chicken breast contains 1000 mg of sodium more than a regular chicken breast. We don't learn the practical side of food, but we learn a lot about the basic science, which is the foundation of nutrition. An analogy might be that an architect can design your home but may not know how to build it.The Inflammatory Process in Medical SchoolThe inflammatory process is one of the first series of lectures that medical students learn.&nbsp; They learn that inflammation is an essential part of healing from injury and disease. That the inflammatory process is necessary to remove bacteria, viruses, parasites, and even cancer from the human body. Further, medical students l

Canola Oil is Healthy and InexpensiveDid you ever notice there are those people who will tell you how everything is bad for you? Don't eat this and don't eat that?They make grand assertions about the modern food system. Often claiming we should return to the age of the caveman. Assuming that health will return when we eat what our ancestors ate.The Logical Fallacy of Ancestral Diets / and HumansProponents of ancestral diets are confused by the logical fallacy called a biotruth.What is a biotruth? An argument based upon a misunderstanding of natural selection or the evolutionary process. Usually combined with the conclusion that if it was good enough for primitive man, it should be true for now. Ultimately, we forget that primitive man did not have an easy life.Canola Oil Podcast TranscriptCanola oil is today's topic because not everyone wants to buy expensive olive oil. When I mention canola oil on TikTok, the comments go like this:Canola oil was "meant" to be motor oilIt comes from the rapeseed plantIt is a GMO-crummy oilChemically extracted with hexane and it can turn rancid and create trans-fatsAre those claims valid? Should we avoid Canola oil? Must we avoid Canadians in general?Today on Fork UWe will make sense of the madness that is Canola oil. Is it an evil plant that is only good to make oil for your car, truck, or tank? Or is it a reasonable oil for your body?I'm Dr. Terry Simpson, and this is Fork UFork UniversityWhere we make sense of the madnessBust a few mythsAnd teach you a little bit about food as medicine.What is Canola Oil?Canola oil was invented in the 1970s in Canada and is an acronym that stands for Canadian oil's low acid.Canola comes from the pressed seeds of rapeseed plants. Granted, that is an unfortunate name. However, not if you know its epistemology.&nbsp; Rapeseed comes from the Latin rapa, which translates to "turnip." Thus this flowering plant is a member of the turnip, cabbage, and mustard family.Latin just isn't taught anymore. But if you think of Rome often, as we men do, Latin might be the new language for you.Speaking of Mustard, did you ever wonder why we don't have mustard oil in the United States? Primarily Erucic acid.Erucic AcidErucic acid is a monounsaturated fatty acid that is associated with heart disease. In some poorly done experiments in rats, they seemed to have higher levels of heart disease. Rats, not politicians. But the healthy kind of rats you find in sewers, not the vermin found in Washington, DC.Erucic acid is why you don't find mustard seed oil in the United States. Those who travel to India will experience delicious foods cooked in mustard oil. But don't fear. It will be just fine (ref).In fact, erucic acid decreases the rate of some progressive brain diseases and is being examined to treat cancer and other diseases.Rapeseed Oil as a lubricantBecause of the high erucic acid content, rapeseed oil was originally used as an industrial lubricant. Some rapeseed was cold pressed, seeds gathered, pressed, and not heated, and the oil extracted. This has been used as a cooking oil for years, but there was concern regarding the erucic acid content.Canadians HybridsCanadian scientists began to crossbreed the rapeseed with wild cabbage to lower erucic acid. The seeds of this new hybrid plant became the Canola oil. Later, this plant was genetically modified to withstand Round Up. Hence, it is a genetically modified plant (ref).GMO Oh NoAs someone who has published about genetic engineering, I find the fear of GMOs to be a fear of the unknown. Modifying genes is what humans have been doing for centuries. Hence, using laboratory techniques is simply faster than cross-breeding. Still, GMOs are a major cause of heartburn for the latte-sipping English major.It is human studies that are the gold standard for how a food behaves. Not where it came from or what it has been used as.Lyon The Gastronomic Capital of FranceLet us begin in Lyon, France. The capital of fine dining in the world, home of restaurants with over twenty Michelin stars.But Lyon? Home of butter? What happens when we take people with heart attacks from Lyon and ask them to change their diet?There was a seventy-five percent lower incidence of cardiac deaths in patients with a first heart attack who modified their diet to a Mediterranean-style diet.What was the main change? Well, they wanted the French to go from butter to olive oil, but alas, that was not popular. The French, other than those who reside in the Rivera, do not find olive oil attractive. But the French had no trouble adopting canola oil.Canola oil was provided as both a cooking oil and a margarin to spread on their famous French bread.Mediterranean DietOther changes they adopted included:&nbsp;consume whole grains rather than refined grains,to have fish more than beef,and to never go a day without fruit.In the first year, the canola group had 73% less risk of having a second heart attack or dying from heart disease. After several years, the fi

Nuts and Seeds, or SupplementsPeople who count calories notice nuts contain about 200 calories per ounce. Nuts are calorie-dense. However, nuts are also nutrient-dense. Moreover, nuts provide fiber, healthy oils, and essential minerals.Nuts have been shown to decrease sudden cardiac death, decrease cholesterol, and provide satiety that helps people who wish to control their weight.Two Brazil nuts contain enough magnesium to meet the adult daily requirement.&nbsp;Food Works, Supplements May NotThe advantage of a healthy diet is that you do not need supplements in your diet. While Magnesium is an essential mineral needed in hundreds of reactions in your body, you can get all the magnesium you need by following a Mediterranean Diet.Take Pumpkin Seeds - also known as Pepitas in the US. Kernels: 1 oz, 168 mg or pumpkin seeds in shell: 1 oz, 74 mgOther Foods That Work:Almonds, dry roasted: 1 oz, 80 mgSpinach, boiled: ½ cup, 78 mgCashews, dry roasted: 1 oz, 74 mgPeanuts, oil roasted: ¼ cup, 63 mgSoymilk, plain or vanilla: 1 cup, 61 mgBlack beans, cooked: 1⁄2 cup, 60 mgPeanut butter, smooth: 2 tablespoons, 49 mgBread, whole wheat: 2 slices, 46 mgAvocado: 1 whole one is 44 mgPotato, baked with skin: 3.5 oz, 43 mgRice, brown, cooked: 1⁄2 cup, 42 mgYogurt, plain, low fat: 8 oz, 42 mgOatmeal, instant: 1 packet, 36 mgBanana: 1 medium, 32 mgSalmon, Atlantic, farmed: 3 oz, 26 mgHalibut, cooked: 3 oz, 24 mgRaisins½ cup, 23 mgChicken breast, roasted: 3 oz, 22 mgBeef, ground, 90% lean: 3 oz, 20 mgBroccoli, chopped &amp; cooked: ½ cup, 12 mgApple:1 medium, 9 mgCarrot, raw: 1 medium, 7 mg&nbsp;All of those are foods you get in your diet, and all of them are a part of a healthy Mediterranean Diet.&nbsp;TEXT FROM PODCAST:Which is better? Magnesium glycinate three eight citrate or oxide?This is one of the most common questions I'm asked during my doc talk live sections on TikTok. Magnesium supplementation is a popular subject probably ever since the disgraced Naturopath published her book The Magnesium Miracle, claiming that magnesium could cure over 60 diseases. It was popular because so many people wanted one thing that they could grab hold of to explain all of their problems.And because symptoms of magnesium deficiency are common, fatigue, weakness, insomnia, and heart palpitations, it became a natural reservoir for all of the nonsense that people want to present.Barbara O'Neill, the naturopath banned from Australia for dangerous practices, frequently lectures that taking Celtic salt will cure hypertension, but it isn't Celtic sea salt you need.If you need magnesium today, I will introduce you to Mediterranean magnesium. It will not only help regulate blood pressure but also improve your life and increase longevity.Today on Fork U, we will make sense of the madness of magnesium, and we'll tell you which magnesium supplement you should buy and which you should avoid. And how to take the Mediterranean magnesium miracle and avoid the supplemental magnesium misery of Montezuma.I'm Dr. Terry Simpson, and this is Fork Fork University.where we make sense of the madness. Bust a few myths and teach you a little bit about food as medicine.The Mediterranean magnesium miracle. Where do you get this? Well, first try nuts and seeds, which we include in the fruit section of the Mediterranean diet. Did you know that two Brazil nuts contain enough magnesium for a person for a day? An ounce of pumpkin seed contains about half of what you need. A banana is about 10%. Salmon about a fourth beef. Beef is about 10%. Now, I know the carnival crowd has a hard time accepting that beef, bison, or organ meat doesn't contain sufficient amounts of magnesium to meet minimum data requirements. But I digress. It's just so much fun to call them out about their quackery. No doubt, many of those proponents sell magnesium supplements on their websites. But did you know that a well-rounded diet like the Mediterranean diet, you will consume all of the magnesium you need?And speaking of nuts, did you know that increasing walnut consumption has been shown to lead to a reduction in low-density lipoprotein cholesterol and decrease inflammatory and oxidant markers in individuals who are at high risk for coronary disease?And do you know that other studies have shown that people who consume nuts and seeds have fewer heart attacks? For example, 40% decrease in heart disease among those people who consume four servings of nuts a week.Let's go back to the supplementation stuff. The problem with supplementation is you're just replacing one factor when eating food provides not only that one factor but plenty of other things.The second problem with magnesium supplementation is magnesium toxicity.Now, oftentimes people may attribute the nausea, cramps, and diarrhea to food poisoning when actually they're getting overdosed on magnesium supplementation. They probably don't know that taking those magnesium supplements could interfere with their medicines, like their diuretics, the

We Love LegumesThe legume is a powerhouse plant protein. The beautiful bean. Often the source of protein for vegetarians and vegans, and forgotten about in most modern diets today. Thus, we will campaign to bring back the legume.In today's gym, you will find people selling protein powders, advocating all meat diets, and flexing their muscles. But in ancient times, the original Greek Gymnasiums, the source of protein for these fellows, were legumes. Their diet was cereals from whole grains, fruits, legumes, vegetables, and occasionally fish. No meat, no protein powder, no pre-workout.What is a Legume or Pulse?When most think about legumes, they think about the common green bean (Phaseolus vulgaris). Yet there is an entire family of Leguminosae.The precise definition of a legume is any plant from the Fabaceae family that would include its leaves, stems, and pods. A pulse is an edible seed from a legume plant. Pulses include beans, lentils, and peas. For example, a pea pod is a legume, but the pea inside the pod is the pulse.Rediscovering the BeanWhen Ancel Keys was told there were few cardiac events in Southern Italy, he went to investigate. Legumes have less fat, and thus, a diet rich in legumes should have less fat and, thus, less heart disease.In Naples, only 20-25 percent of the calories were from fat. In contrast, Keys noted in England that 35% of the calories were from fat, while in Minnesota, 40 percent of the calories were from fat. Legumes meant plenty of protein, less fat.The blood cholesterol reflected some of this.&nbsp; Naples had cholesterol values of 165 milligrams per 100 milliliters of blood, while England had over 200 and Minnesota had over 230.&nbsp; Total blood cholesterol was the only measurement at the time.What Keys also showed was the wealthy Neapolitans ate a richer diet:"Still, a small sample of bankers and professional men in Naples, who lived on a much richer diet than the working class, had cholesterol values of about 200 in their blood serum, and some of them had coronary heart disease." (reference 1)Beans and Lower CholesterolKeys then took 24 healthy men and controlled their diet for fat and protein. Keeping calories constant with equal amounts of protein but changing the fat, the cholesterol fell from 225 to 195 on the lower-fat diet. But the Neapolitan diet was not what he followed. The fat in Naples was mainly olive oil, and the fat in the low-fat metabolic ward was from fat in meat and milk.At the time, Keys concluded it would be difficult to convince people to eat a diet rich in legumes. Americans love their meat. Today, we have better methods to decrease heart disease risk by using statins often with other drugs. While a diet of legumes replacing meat might reduce blood cholesterol by 10-20%, that is often not enough to decrease the risk of heart disease.A combination of modern medications (such as Crestor, Zetia, Repatha) can lower LDL (apo-B levels) to where heart disease can become an "orphan" disease. You can have your steak and eat it too!Legumes and the Mediterranean DietLegumes are part of the Mediterranean Diet (ref). The recommended amount includes 3-4 ounces of legumes per day. Or using legumes as a major source of protein for a meal several times a week.Legumes: lentils, beans, peas, and peanuts. &nbsp;The more common ones that humans consume.Ancient Peoples and LegumesUntil about 12,000 years ago, homo sapiens were hunter-gatherers. For almost two million years before that, our evolutionary ancestors subsisted on hunting and gathering. What was the most common protein source? Legumes. Not meat, as much as your carnivore-crazy friends would have you believe.Remains of lentils, the tombs of the Twelfth Dynasty (2400-2200 BC).&nbsp; Archeologists have found peans and lentils from remains in Turkey dating to 5500 BC.Even North America has legumes. America is best known for both the kidney bean and the haricot (and you thought it was French). Those were cultivated throughout North, Central, and South America. Dried kidney beans have been found in pre-Inca tombs.Want Some Data?People who ate legumes four times a week had a 22% reduction in heart disease compared to those who consumed legumes once a week or less. The U.S. Dietary Guidelines emphasize legumes (about 3 cups a week) and the DASH Eating Plan of the National Heart, Lung, and Blood Institute (4-5 half-cup servings a week). The Food and Agriculture Organization (FAO) of the United Nations declared the International Year of Pulses in 2016, focusing on the contribution of pulses to food production and nutritional diversity to help eradicate hunger and malnutrition.Nutritional ValueLegumes are a significant source of protein, dietary fiber, carbohydrates, and dietary minerals; for example, a half cup of cooked chickpeas contains 18% of the Daily Value (DV) for protein, 30% DV for dietary fiber, 43% DV for folate and 52% DV for manganese. Not much fat and not much sodium in these.Legumes are also an excellent s

Turmeric: It can kill youTurmeric is from the root of a flowering plant (Curcuma longa of the ginger family Zingiberaceae), known for being anti-inflammatory. Because of its anti-inflammatory nature, turmeric is one of the most common supplements I am asked about during my TikTok live sessions. This is because people like a "natural" anti-inflammatory supplement rather than over-the-counter medications.SupplementsSupplements are excluded from "black box warnings." Those warnings you see in the package inserts in pharmaceuticals.&nbsp; This article is meant to provide references for those interested in doing more research about Tumeric to realize it is not benign.Turmeric has many potential applications for cancer, brain injury, and many other diseases. The key is knowing what dose of turmeric is toxic, what dose is effective, and what dose is ineffective. We also need to know how to mitigate potential dangers.Contrast with AspirinAspirin is a known anti-inflammatory agent with many uses. Since aspirin is regulated, we know the dose effect of aspirin. If you have a headache, the 81 mg dose of aspirin will not relieve your headache. But the 325 mg dose will decrease headache. And you know that taking two hundred tablets of aspirin is a toxic dose.A single aspirin can cause a bleeding ulcer, which may lead to death. Some people are allergic to aspirin, and an allergic reaction can lead to death.What we don't know is the effective dose of Turmeric or the lethal dose of it in that supplement bottle. But we know that turmeric, curcumin can lead to liver injury and death.Turmeric and Liver InjuryToxicity is always in the dose. High curcumin levels, the active ingredient in turmeric, have caused liver damage (Ref 1-13). To quote from one of the references:Liver injury due to turmeric appears to be increasing in the United States, perhaps reflecting usage patterns or increased combination with black pepper. (2)Turmeric and CookingThere is no danger in using turmeric as a spice in cooking. First, because your intestines do not absorb turmeric well. Unlike a supplement, which has high doses of curcumin. In addition, supplements also have black pepper, which increases absorption. Since turmeric has a mild anti-inflammatory component, this might have limited benefits as part of a healthy diet.&nbsp;Tumeric belongs in the cabinet, not in a capsule.TEXT FROM THE PODCASTYou probably have some turmeric in your herb and spice drawer.You’ve probably heard that Turmeric’s active ingredient Curcumin has anti-inflammatory properties and has been used for centuries as an “ancient” medicine.That yellow powder comes from the root of the Curcuma longa plant, a member of the ginger family.Turmeric has a warm, bitter taste, and I use it in Paella, curry, and add it to salads, rice, or other starches like pearl barley.But what you haven’t heard is that too much Turmeric can kill you.Today we will make sense of the madness surrounding Turmeric. From its promise as an anti-cancer agent to its toxicity, and who should avoid it for daily use.FORK UI’m Dr. Terry Simpson, and THIS is FORK UFork UniversityWhere we make sense of the madnessBust a few myths!And teach you a little bit about food as medicine.InflammationInflammation is a complex biochemical, physiological, and even pathological process. Inflammation is the basis of our immune system, and acute inflammation allows us to rid our bodies of cancer, viruses, bacteria, yeasts, mold, and parasites. Without the inflammatory process, we would end up being a pile of goo in twenty-four hours – dead as dead can be. Inflammation allows us to repair our body from injury, anything from burning our hand by spilling coffee to major trauma from an automobile accident.Chronic InflammationChronic inflammation can make certain illnesses much worse - from arthritis, heart disease, inflammatory bowel disease, psoriasis, and may even play a part in premature aging.So we want some inflammation, but not too much.You've Had InflammationDid you ever have the flu and have muscle aches and a fever, only to take an aspirin and feel better in 24 hours? Those muscle aches and fevers were not the result of the virus but of your body fighting it – and fighting it to where you felt poorly. So you added a bit of anti-inflammatory agent – aspirin – and felt better.Science and InflammationScience is always looking for anti-inflammatory agents, and curcumin has attracted a lot of interest among legitimate scientists.Curcumin has been examined for a potential role in cancer treatments or with inflammatory bowel disease.Because inflammation is complex – here is an example about curcumin: “It binds to the toll-like receptors and regulates downstream nuclear factor kappa B, mitogen activate protein kinases, activator protein one and other signaling pathways.”Hucksters, Curcumin, and InflammationCurcumin has also attracted the attention of the non-regulated supplement industry. Where they can bottle it up and tell you it “s

Ozempic, Wegovy, Monjaro, and a host of other drugs – the GLP-1 agonists and near miracles weight loss drugs, and soon a more potent pill form coming.These drugs have known side effects, and there have been increased visits to the emergency rooms. Often because people were not told foods to avoid.As with any new drug, there are the grifters. After all, since it is a prescription, you will have supplement salesmen that promise a natural solution. What about those who claim they can "compound" the drug for you in their compound pharmacy?Weight Watchers and SequenceWas it a coincidence that Weight Watchers (WW) bought Sequence? Sequence is a company that prescribes these drugs through a network of physicians that you contact via telemedicine.&nbsp; Sequence, as it turns out, is one of the more legitimate telemedicine companies, not only trying to get you a prescription but providing a diet plan with it.Weight Watchers purchased Sequence for over 100 million dollars. One thing missing from the frequent prescription of the new drugs is a diet plan. Weight Watchers does this.And Weight Watchers is partially owned by Oprah Winfrey, who has been open about her weight loss struggles.&nbsp; Now, Oprah reports she has been on semaglutide and lost over 45 pounds.Thus Oprah proved that the drugs, with a good diet, are a powerful tool against obesity.It is More Than Willpower - Ask OprahAs a weight loss surgeon, I am constantly asked about willpower and obesity.&nbsp; For example, Oprah Winfrey a person with more willpower than probably anyone you know. Given her resources to have people cook for her, provide her with a workout plan, and any assistance. She even bought a major portion of Weight Watchers. What made the difference? The injectable drug, semaglutide (Wegovy).Obesity Management is more than a diet - ask Weight WatchersThe Weight Watchers diet plan has evolved over the years. Even with the Weight Watchers diet plan ranking among the best diets in the world, they purchased Sequence. Thus repositioning themselves to use their diet with the drugs to provide optimal health.Keeping you out of the Emergency Room - Side Effects of the New DrugsEmergency room physicians have noted an increase in patients coming to the ER after using these drugs. I was recently interviewed about this, and you can find it here.Common side effects include nausea, vomiting, bloating, constipation, and diarrhea. Up to eighty percent of people who take these drugs have symptoms.&nbsp; Many of those problems can be avoided by following a few simple rules:&nbsp;Avoid fatty foods. Fatty foods increase bloating and discomfort with these drugs. Fried chicken has sent many to the emergency room&nbsp;Alcohol should be limited to one drink per day. Although best to avoid alcohol altogether with these medications.&nbsp;Junk food with lots of sugar, like candy, cookies, and donuts, should be avoided while on these drugs.&nbsp;Foods to concentrate on are fruits, vegetables, whole grains, and brothy soups like Minestrone or Dahl.Compound Pharmacies and "generic Ozempic"Many compound pharmacies have offered these drugs for sale. They are often at a greatly reduced price. But they are not the same drugs approved and tested by the FDA.There is no "generic" form of Ozempic, Wegovy, or Mounjaro.Compound pharmacies are telling their customers that, since there is a shortage of these drugs, they can compound the drug and sell it to the public.Many of these compound pharmacies import semaglutide from overseas. It is illegal to import a drug from overseas without FDA approval. Furthermore, the drugs they import are not the same formula tested by the FDA. It is often sodium semaglutide and the FDA has warned against the use of this drug on its website (here).In our podcast, we talk with a compound pharmacist who warns about these drugs.In fact, the FDA has a warning for doctors:"Healthcare professionals who are considering working with compounders to obtain semaglutide products should be aware that compounders may be using salt forms of semaglutide. FDA is not aware of any basis for compounding a drug using semaglutide salts that would meet federal requirements."Natural OzempicSupplement makers are left out because now we have a drug that can treat obesity almost as well as weight loss surgery. Some claim Berberine is a "natural Ozempic." Berberine is not. Berberine is not a GLP-1 agonist; it has mild weight loss benefits. In one recent study (cited here) people lost about 4 pounds over half a year of taking it. That is nothing compared to any of the GLP-1 agonists.But there is a natural GLP-1, and you can find it in the Gila monster.From the saliva of the Gila Monster came the drug, Exenatide, which is a GLP-1 agonist. It was the first approved for diabetic use and was noted to have a decrease in weight. The drug is not as effective for weight loss as Ozempic.The new weight loss medications are one step to conquer obesity. Obesity is a chronic disease. It's not

Seed Oils, Omega 6, and InflammationJust about everyone in the low-carb community is talking about how bad seed oils are. They claim the medical community has it wrong. The conspiracy-minded folks claim doctors want to keep people sick. Thus dependent on medicine for pills and surgery. Hence, seed oils are the new evil part of the picture.The New Sugar ConspiracySeed oils, hydrogenated oils, and omega-6 fatty acids have replaced sugar as the new reason for ill health in America.Their logic goes like this:Seed oils are high in omega-6 fatty acids. They claim that high Omega&nbsp;6 fatty acids are pro-inflammatory. Therefore, if you have more seed oils in your diet, you will have more inflammation. Inflammation is the root cause of heart disease.Their argument is logical, partially true, and the conclusion is incorrect.&nbsp; They are selling you snake oil (well, usually supplements).It is Peanut ButterThe keto crowd will say how "real" peanut butter is made with peanuts and salt. Claiming this peanut butter is "candy" or "full of garbage" and isn't fit to be eaten. But is it? Let's break this down.Added SugarFirst, the added sugar, which according to the label is 3 grams per serving (two tablespoons), so the whole thing is 190 calories, of which 12 of those calories come from sugar, the rest from fat.Here is the label from Sprouts Pure Peanut Butter. Nothing but ground peanuts. No salt, no oils, no sugar. There are 200 calories from two tablespoons.Of the 200 calories from all peanut butter, with no added sugar, you get the same number of calories from the peanut butter with sugar in it. How much sugar? Well, about 3 grams per serving of sugar. How much is that? Not much.&nbsp; To exceed the recommended dose of sugar from the American Heart Association, you would need to have more than 6% of your calories.&nbsp; In Skippy, it is 1.5% added sugar.Low Carb Sugar ConspiracySugar was the "evil" that low carbohydrate folks said caused obesity. If you read their literature from twenty-plus years ago, it blamed sugar for obesity. Not just sugar, but any carb that was sugar, they claimed, would become fat. They even had their alternative view of history of obesity in the country.They stated that the world was not obese until Ancel Keys blamed heart disease on fat. Then the US government promoted a low-fat diet. The result was obesity bloomed because they replaced fat with sugar. That evil food pyramid caused people to turn away from fat, substituting sugar. That sugar substitution led to obesity.It sounds so logical. If you ever go on a low-carb diet (Atkins, South Beach, Paleo, Keto, Carnivore), you stop eating junk food and eat steak. You feel satisfied eating lots of meat.&nbsp; Then you get tired of steak. You lose weight because you are in a calorie deficit, not because of ketosis. But that weight loss leads to confirmation of the theory that sugar made you fat.You go off the restrictive diet. Now you gain weight. You gain weight because you are eating more. But you blame the slice of bread. What you forget is now you are eating more steak because you have more flavors in your mouth. That slice of bread is 100 calories, but you think an 18-ounce Porterhouse (1260 calories) is a diet food? So you blame the bread or the lava cake. But not the extra calories.Where It Falls ApartBut something about your low-carb diet doesn't make sense. You notice that obesity has increased in the United States. But sugar consumption has fallen. How does that work?You might wonder how that whole fruit is bad. Your low-carb coach says it's full of sugar. The community says it will "spike your insulin." Concluding that insulin causes you to store fat. But the scientific community shows study after study that people who eat whole fruits live longer and better. In fact, even diabetics who eat whole fruits have lower hemoglobin A1c. How is that? How can fruit be so healthy?The latest low carbohydrate fad is the carnivore crowd. They eat fruit now. Maybe that is the answer - the evolution from the Paleo caveman diet to the Carnivore diet. Here is the problem: it is still a fad.Longest Living PeopleThen you read that the longest-living people eat a lot of carbohydrates. In the Blue Zones, they live long, consuming a diet rich in carbohydrates.You go to Italy and see everyone is thin and beautiful, and eating pasta. The Mediterranean diet is the best, but it is 55% carbohydrates.You go to Asia and see thin people shoveling in white rice.Your eyes open and you think maybe you were just fooled.Fructose is the problemIn 2010 David Lustig came out with his famous YouTube video. Sugar is made of two molecules, fructose, and glucose. Glucose, he said, was not the problem. It was fructose. And high fructose corn syrup was in everything.This brief idea was based on mouse metabolism. Not on human metabolism.It was a cute fad that allowed you to blame big corn for the world's obesity. But the facts didn't add up here either. On to the next conspirac

Implementing the Mediterranean Diet: VegetablesThe increase of vegetables in the diet is one way to reduce inflammation.Vegetables are an important part of the Mediterranean diet, providing essential nutrients. A diet rich in vegetables that contain antioxidants. As a result, the Med diet reduces the risk of heart disease, cancer, dementia, and anti-inflammatory diseases.Vegetables are low in calories, but high in nutrient density. In addition to providing high nutrient value, they provide satiety. Thus making vegetables the cornerstone for weight loss and maintenance.How Much is a Serving?One serving of vegetables is 3 ounces (85 grams) of raw or double that cooked. Three servings of vegetables a day is the daily goal. Without a doubt, the more vegetables, the better.Meal IdeasBreakfast ideas for vegetables include what you might put in an omelet:&nbsp; tomatoes, spinach, onions, and chives. Even the breakfast bites can have multiple vegetables in them.While salads are great for lunch, filled with kale, radishes, and carrots, don't forget that you can pile a sandwich with lettuce, cucumbers, sprouts, and tomato.Need a snack during the middle of the day, plan on carrots for the afternoon and for the drive home. You can't fall asleep while chewing on carrots.Broccoli might be a great snack before dinner. Raw, even if you have a bit of ranch dressing. Buy packets of dry ranch dry ingredients and add to Greek yogurt.Don't forget that dinner salad. Make it large and beautiful.Supplements Are Not the SameVegetables contain nutrients that your body needs. They are rich in magnesium, potassium, and folate.There is no supplement that can replace vegetables.Do Vegetables Have Anti-nutrients?Every study has shown that an increase in vegetables decreases heart disease, cancer, and inflammation.People who sell supplements often point out that vegetables have anti-nutrients in them. I have talked about this in a previous podcast and post (here). Of the various supplement salesmen out there, from the self-described Carnivore and his business partner Liver King to Dr. Gundry.LectinsLegumes like beans and lentils are nutrient-rich, protein-, and fiber-rich foods whose benefits outweigh any lectin.&nbsp; High doses of lectins, when fed to animals, lead to diarrhea, inflammation, and other problems. These problems have never been seen in human studies with normal foods. The main lectins are destroyed by cooking, soaking, sprouting, fermenting, boiling, and canning.All human trials show that diets rich in legumes, and whole grains, lead to better health.OxalatesOxalates can be absorbed from the gut, bind to calcium, and cause calcium kidney stones. They will also bind other minerals, such as zinc. This has led some to avoid healthy foods like spinach, swiss chard, amaranth, taro, sweet potatoes, beets, rhubarb, and sorrel.Cooking greatly decreases the oxalate content. In addition, cooking increases the nutrients of the vegetables available for absorption. The higher the vegetable content, the higher the mineral content of the diet, the fewer kidney stones are formed.&nbsp; People who consume a DASH diet have a 40-50% decreased risk of kidney stones (reference). The DASH diet is the American version of the Mediterranean diet.

Do You Need A Liver Cleanse?Fatty liver disease is the most common reason for liver transplantation. Fatty liver disease replaced alcoholic liver disease a decade ago.The rise of obesity has contributed to fatty liver disease, and fat, like alcohol, is deadly to your liver.So can you clean out your liver?&nbsp; Simple answer - no. But that doesn't stop the world from making dubious claims.History of Liver ScamsThe most famous was Carter's Little Liver pills. They promised to increase the flow of bile in the liver. This would rid the body of toxins.Even when it was marketed in 1868, it was known as a "patent" medicine. Thus a medicine without merit was sold by quacks.In 1959, the name was changed to "Carter's Little Pills." The FDA, in 1951, filed suit that the pills had nothing to do with the liver.The phrase "Someone has more (fill in the blank) than Carter has pills" comes from this product.The Master CleanserStanley Burroughs, a lumber salesman, invented the "master" liver cleanse. The formula was tea or lemonade with cayenne pepper and maple syrup. There was no clinical data this ever worked. In spite of the lack of evidence, it continues to be recycled in the pseudoscience world.Burroughs first published the book in 1946, "The Master Cleanse," and re-released it in 1976 under the title "The Master Cleanser".Burroughs was convicted of manslaughter in California and fined for practicing medicine without a license.This "juice" or "liver cleanse" or liver detoxification program keeps coming around with different ingredients. Some of the latest include olive oil.Gallbladder FlushThe gallbladder flush is the same formula.&nbsp; People will defecate small round balls of fecal material. Then they are told that these represent gallbladder stones, but they are not. Thus, the flush is useless.The Liver's JobAll the blood from the stomach and small bowel is filtered through the liver. Hence, the liver can be considered a filter.Once the food you eat is broken down and digested by the gut, those nutrients go to the liver.&nbsp; Then the liver determines if you need to use the nutrients, store the nutrients, or get rid of the nutrients.The liver gets the first pass at the medicines you take.&nbsp; Many medicines require the liver to process them to be effective. Those drugs are called "pro-drugs." Aspirin, for example, is a drug whose active ingredient is salicylic acid.Liver and AlcoholThe liver can also take harmful substances and render them harmless.&nbsp; In spite of the liver's ability to deactivate harmful products, a person can overcome the liver's ability to detoxify substances. The classic case is alcohol.Once alcohol is ingested, the liver begins to change it into acetaldehyde. Acetaldehyde is both toxic to the liver and responsible for most hangovers. Acetaldehyde is metabolized into harmless products.If a person consumes more alcohol than the liver can metabolize, they will become intoxicated. In addition, they will develop both acute fatty liver and chronic fatty liver. A fatty liver can lead to cirrhosis and liver failure.Milk Thistle and The LiverSince there are multiple complex metabolic pathways in the liver, there is no one agent that will fix the liver.Supplements touted to help the liver include:Milk Thistle.&nbsp; The active ingredient is silymarin. Silymarin has been extensively studied in alcoholic liver disease, fatty liver disease, hepatitis, Tylenol poisoning, and mushroom poisoning. It works as an anti-oxidant and has shown promise, particularly when used early.Do Not Party and DetoxifyThere has not been a clinical study showing that one can overcome the sins of a party with any preventive agent. The best preventative against damage to the liver is to avoid the process.

Erythritol and Heart Attacks: Is It Hype?Does the artificial sweetener erythritol increase the risk of heart attacks? In fact, some say that this is just hype.The article abstract can be found here.Erythritol is an artificial sweetenerIt has been used for years in food as a "non-nutritive sweetener." Erythritol is used in many processed foods, replacing the calories from sugar. The Food and Drug Administration considers erythritol a food additive (GRAS). As a food additive, erythritol has never been tested for its toxicity or long-term use.The case for artificial sweetenersWhile artificial sweeteners decrease calories, do they decrease obesity? They have been shown to decrease obesity among teenagers (ref here). By reducing calories, it seems obvious that obesity would decrease. And yet, this has not been a consistent resultA study showed that increased erythritol led to increased obesity. And that was just the erythritol your body makes.But your body makes erythritolSince your body makes erythritol. Does that mean it must be safe?The human body produces many toxic substances. For example, formaldehyde. Humans produce about 1.5 ounces of formaldehyde a day.Acetaldehyde is a breakdown product of ethanol. Drink too much alcohol, and you will produce enough acetaldehyde to kill you.The case against artificial sweetenersThere have been a number of peer-reviewed journal articles showing that artificial sweeteners have adverse consequences:Weight gain and obesity&nbsp; (ref)Insulin resistance (ref)Type 2 Diabetes (ref)Stroke, heart disease, and all-cause mortality (ref)Increased heart deaths in women (ref)How much we makeWe have about ten micromoles per liter of blood. That would be the baseline level. Blood levels with 1000 times as much erythritol are found in people who consume it as a sweetener.One study showed that erythritol led to improved blood vessel function after drinking erythritol for a month (ref). But this was in healthy young adults. What about people with underlying heart disease?It's not hype - the studyThe Erythritol study was done by the highly regarded Cleveland Clinic and published in the journal Nature Medicine. It was peer-reviewed, meaning many other scientists looked at that data and concluded the study was worthy of being included in this prestigious journal.What this study examined was the correlation of erythritol with people prone to heart disease. They studied people at risk for heart disease. Such as those with high blood cholesterol, diabetes, obesity, or hypertension. They looked at the blood levels of erythritol. Data divided the patients according to how much erythritol was in their blood. What they found was that those with the highest levels of erythritol had the highest incidence of heart disease, strokes, and cardiac deaths of any other group when they followed them for three years.They found the same results in both a cohort of people from the United States, which had over 1100 participants, and in an identical cohort of over 2000 people from Europe. The higher the level of erythritol in the blood, the more likely they were to have heart attacks, strokes, or die in the next three years.CriticismsSome criticized the study for not doing a dietary history of erythritol. This criticism is invalid, as normal levels of erythritol in the blood are 1000 times less than what you get when you use erythritol in food. Blood levels of erythritol are a better validation of what is in the diet than a dietary history. Not only is it hard to remember what products might contain erythritol, but in the US, some products with erythritol are not required to list it in their ingredients.Another criticism was that they used people already prone to heart disease. That was the point of the article. By taking the highest risk group, those with high cholesterol, are obese, or have diabetes, you can shorten the time to see the effect. You already have disease, and you want to see if the erythritol makes things worse. In this case, those with high levels of erythritol were prone to a heart attack in three years.If you take a group of young healthy people, erythritol tends to make their blood vessels a little more compliant. In contrast, in older people with stiffer arteries, erythritol has a worse effect.Overall, the study was well executed and clearly warrants further investigation.

Don't Fear the Fruit, Enjoy ItAre you afraid that eating fruit will cause your blood sugar to spike? Let us bust that myth right now.Only ten percent of adults eat enough whole fruit daily despite the clear benefits of fruit.Eating fruit and Living Longer&nbsp;My 98-year-old dad eats fruit with breakfast for as long as I have known him. We would have grapefruit every morning. We even had those cute grapefruit spoons to wrestle the goodness out of the half grapefruit.Now, dad enjoys a mixed bit of fruit.In 28 studies with over 1.6 million people, each serving of fruit led to a 5% lower incidence of death (reference).Each serving of fruit8% less risk of heart disease3% lower risk of cancer200 grams (7 ounces) showed the lowest risk of cancer rates and deaths from cancer.Even the Low Carb Community is coming aroundThirty years ago, the low-carb community advised against whole fruits. Their rationale was that fruits spiked blood sugar, which caused insulin to rise, which caused fat storage. They even cautioned against eating carrots for the same reason. But now, even the most extreme members of that community proudly eat fruit.What 5 servings looks likeBreakfast with 1/2 cup of blueberriesMorning snack of one medium bananaLunch with one appleAfternoon snack of 1/2 cup of grapes (about 16)Evening snack of 1 clementineDon't forget the tomatoThe tomato is a fruit. Yes, the Supreme Court said, for taxation purposes, it is a vegetable, but it isn't.Other Benefits of Fruitpromoting long-term weight managementreducing the risk of heart diseasereducing the risk of type 2 diabetesdecreasing the risk of colon and lung cancerlowering the risk of depressionsuccessful aging (like dad)higher bone mineral densitydecreasing incidence of seborrheic dermatitisless constipationless irritable bowelless inflammatory bowelless diverticular diseaseless hemorrhoidsless stressFruit is not the enemy - but it is one of the easiest of the nine food groups to add to your Mediterranean Diet and one of the easiest and most delicious to add to the DASH diet.&nbsp;-----Produced by Simpler Media

Salt: Toxicity is in the DoseFor the human body, salt is both an essential metal and toxic at a high dose.&nbsp; The most common form of sodium comes from sodium chloride, a salt.&nbsp; However, too much salt and arteries become stiff, and the risk of heart disease and cardiovascular disease increases. The majority of dietary salt comes from processed foods.Salt Toxcity DeniersProbably the most famous book is The Salt Fix.&nbsp; A rambling book claiming low salt is responsible for everything from lower sex drive to insulin resistance. The book is logical and simplistic, with abundant citations taken out of context. In summary, the book is almost completely incorrect.Salt and HypertensionOne of the classic studies about salt and hypertension is the DASH sodium study. In these studies, the study participants were fed the diet with varying amounts of salt. These studies are expensive and often not done, but powerful. Additionally, the lower levels of salt, the lower the blood pressure. In fact, a low-sodium DASH diet led to a reduction of blood pressure equivalent to one blood pressure pill.In contrast, "The Salt Fix" states that decreasing levels of salt led to increasing blood pressure and heart disease. The Salt Fix explanation is that lower salt leads to increased levels of renin, angiotensin, and aldosterone (hormones that would increase blood pressure). His conclusion is the opposite of hundreds of articles and much analysis. Such as here, here, and here.Salt and CholesterolAnother false claim, "The Salt Fix," stated the DASH study showed an increase in LDL, cholesterol, and triglycerides.The DASH diet showed no significant impact at all.More of "The Salt Fix" MisinformationOur ancestors ate more saltThe primitive argument for which there is no proof. Since our ancestors ate mostly plants and no processed foods, this is easily debunked. Meat eaters know that a one-pound chicken contains about 150 mg of salt. A double patty of hamburger has 500 mg. He makes up numbers that don't make sense.He states our ancestors ate from salt licks, but there are few in Africa (he makes up stuff)Other countries have higher salt intake and lower heart diseaseHe cites Korea (which has 50% hypertension or pre-hypertension), Japan (highest incidence of stomach cancer related to salt), and France (hypertension is high, but low levels of heart disease related to the Mediterranean diet practiced by most).Salt doesn't lower blood pressure by a significant amount and makes food bland.The DASH diet studies show significant reductions in blood pressure, and the food is not bland.Lower salt leads to increased death.The opposite has been shown. Increased levels of sodium in the diet show increased levels of death.Lower salt leads to lower iodine levels.Iodized salt was introduced in the US because of the low iodine in Midwest soil. Better sources of iodine include fish and kelp. But the United States also fortifies iodine in bread and dairy products. But too much iodized salt can lead to hypothyroidism.Sodium restriction in failing kidneys leads to worse problemsAsk any kidney doctor, the worst thing for failing kidneys is overload with salt. While salt regulation may be diminished with kidney failure, patients with renal failure need more dialysis with higher salt diets.As we age, our kidneys get rid of more salt and need more in our diet.We lose some renal function with age, but increasing dietary salt leads to increasing mortality and aging of blood vessels.Low salt during pregnancy leads to obesityLower salt in pregnancy yields the oppositeThere are more bits of misinformation in this book. Suffice it to say those who read this book and chose not to read the primary literature might be convinced that we need more salt than less salt.What Type of SaltSalt is salt. It is NaCl. Some have minor amounts of contaminants and other metals in them, which give them color. It is not enough to make a significant impact on your body chemistry or your health.Himalayan or Pink SaltThis salt comes from about 200 miles away from the Himalayas, it is mined in Pakistan. Sounds better to say it is from the Himalayas, but it isn't. Thus, salt is mined much like the salt from Utah. The reason for the pink color is various contaminants. While many tout benefits of this salt, the additional minerals found in Pink salt are insignificant. Thus, the salt is expensive, pink, and mainly decorative.Celtic SaltCeltic salt is from the coast of France, where the salt water is evaporated to get the salt. In contrast, pink and white salt are mined from the old oceans. Celtic salt has more trace minerals than pink salt or white salt. However, the amount of minerals in these salts is not of consequence to humans.Salt and Athletic PerformanceMarathon runners and endurance athletes have died from low salt levels in the blood (hyponatremia). Drinking too much water, or non-salty beverages is one reason for this.Sweating is not a major loss of salt in athletes.&nbsp; Th

Why you should ditch your gas stoveDid you ever wonder what the controversy is about gas stoves? There is no controversy. Gas range tops are responsible for high levels of indoor pollution. But what should we do? The answer, change to an induction cooking topTypes of Indoor CookingYou can imagine the first time cooking was brought indoors. Probably a fire inside a cave. It turns out that wasn't all that safe. The particulate matter from the wood not only increased the risk of lung disease, but also increased the transmission of respiratory illness.Community houses, like this one for the Tlingit Nation from Southeast Alaska, had a fire pit in the center of the house. Your status in the community determined how close you would sit by the fire.While the opening in the roof provided some ventilation, it was not enough.Particulate Matter and Disease in Native Americans has been well studied. The lung damage from particulate matter predisposed Native Americans to pneumonia, tuberculosis, influenza, and smallpox.Wooden StovesThe use of wooden stoves with a chimney, and contained fire, were the most popular stoves in America until after the Great Depression.America was excited to go electric. But there is something primal about gas and electric cooking.Cooking with GasThe phrase cooking with gas was from the gas companies competing with electric companies for the new kitchen. The idea that gas was less expensive, faster, and you could see the flame became the basis for their campaign.They were trying to compete with "clean electric"Indoor pollutants with gas range topsProducts from indoor gas ranges are highly toxic to lung tissue. Those products include:Nitrogen dioxideCarbon dioxideMethane emissionBenzeneEven with the range off, gas escapes and pollutes the air indoors. Good ventilation decreases the exposure to gas. Most people do not like continuous fans. In addition to the methane, there is also benzene that escapes.Culture WarsAs soon as the United States Consumer Product Safety announced it was considering regulations for indoor gas cooking the vitriole started.A Wall Street Journal Editorial stated "Don’t believe for a second Consumer Product Safety Commission member Richard Trumka Jr.’s slippery claim that they aren’t coming for your stove."&nbsp; She also went on to state that the research was paid for.Jim Jordan, the Republican Congressman from Ohio tweeted, "God, Guns, and Gas Stoves."Sean Hannity, that famous high school graduate stated that "Biden is coming for your gas stove."On my tiktok channel I had lots of people parrot this.I never knew so many old white men knew where the stove was? Let alone what it used for fuelResearchWe have known about the dangers of nitrogen dioxide since the 1960's. (see here, here, here). Experimental data showed it cause lung damage in animal models, then it was associated with human studies. None of these researchers were concerned about climate change.What can you do?Even ventilation to the outdoor with a powerful hood may not decrease the nitrogen dioxide enough. And often you won't have the ventilation fan on when the stove is not on.Converting to induction stovetop might be expensive, although there is currently a government tax incentive to do so.Even though I just bought my house, and it came with a lovely gas stovetop, I am changing to induction. Until then, I am using my induction hotplates (I have two) for most cooking.

Whole Grains Reduce ObesityWhile the low-carb world and its extremists will tell you that grains are evil, they are wrong. There is a significant difference between refined and whole grains.The differenceWhole grains contain the bran, a fiber-rich outer sheath. Further whole gains have the germ cell and the endosperm. But the refined grain is just the endosperm.Compare whole grain bread, which contains substantially more fiber and vitamins than the white bread. Consuming&nbsp;refined grains increases the risk of heart disease. But consuming whole grains decreases risks of heart disease, diabetes, and cancer.The BranBran is rich in fiber.&nbsp; Additionally, bran is a source of B vitamins, iron, copper, zinc, magnesium, and phytochemicals.Fiber is EssentialFiber is an “essential nutrient.” An essential nutrient is defined as a nutrient your body cannot make and must get from your diet.But carnivore aficionados disagree; they believe fiber is not an essential nutrient. Carnivores note that you really don’t digest fiber. And they opine that people can live without fiber. However, they forget one key, the microbiome.The MicrobiomeThe microbiome are the trillions of bacteria, yeast, and fungi that live in your gut.&nbsp; Many scientists consider the gut microbiota another “organ” of our body.There is a clear difference in the type and number of bacteria that occupy the guts of people with obesity compared to those who are not obese.Some bacteria will increase hunger hormones. Those same bacteria also decrease satiety hormones, need more food to feel "full." Finally, they increase the ability of fat cells to increase in size, leading to obesity.Interesting Functions of Gut BacteriaSynthesize vitamins K and BMake Conjugated Linoleic Acid (CLA) that reduces obesityCLA decreases inflammationIngestion of some fiber promotes the growth of bacteria that decrease the secretion of ghrelin in obese humans.In the microbiome, what feeds the bacteria that decrease obesity includes the fiber from whole grains. The bran of whole grains contains powerful fibers like oligosaccharides.How much to eat?What is a serving of whole grains? It seems confusing, especially since some products are a mix of both whole and refined grains. In the Mediterranean Diet, you might notice 9 ounces, but is that grain when it is dry or wet or both?So it turns out there is a whole grain council that has done the work for you, and they tell you right on the package. This makes your math simple. You either need three stickers of the 100% whole grain or six of the other stickers.

Are Vegetables BS?If you have ever seen Paul Saldino, his famous line is that Kale is BS. He even sells the shirt. But are they? Saldino isn't the only one who proposes this.Dr. Gundry, a former heart surgeon, has his own take. Gundry claims modern health problems come from eating lectins. Lectins are compounds found in beans that are natural pesticides.&nbsp; Thus, Gundry claims lectins harm people. Copying destroys lectins.Toxins in VegetablesPlants make compounds to protect them against predators - other plants, pests, and the like. But do they harm humans?It turns out that some plant defense compounds are beneficial to humans. Take coffee. Yes, coffee - the caffeine is a defense mechanism. Some people will tell you that coffee is bad for you - but they don't get up in the early morning or have kids.List of the "Toxins"GlutenPeople who don't have celiac disease or gluten sensitivity do not need gluten-free diets (ref).OxalatesPotassium-rich vegetables such as Brussels sprouts, broccoli, and kale reduce calcium loss and prevent kidney stones from forming. These vegetables are rich in antioxidants that decrease the risk of bladder, prostate, and kidney cancer. Check with your local dietician for a diet based on the type of kidney stone you have. (ref)CaffeineIf you don't drink coffee, you will lose all joy in life. (reference is me)Polyphenols&nbsp;Plant polyphenols have antioxidant, anti-inflammatory, anti-allergic, anti-atherogenic, anti-thrombotic, and anti-mutagenic effects - they are healthy for you (ref)PhytatesConsuming a phytate-rich diet, such as a colorful, plant-based diet, the benefits exceed the impacts on mineral absorption. In addition, phytates are anti-oxidants. (ref)SaponinsThese compounds are among the most well-studied compounds to decrease risk and help treat cardiovascular diseases. (ref)IsothiocyanatesBrassica vegetables contain many valuable metabolites that are effective in chemoprevention of cancer (ref)salicylatesThese anti-inflammatory compounds are the basis of aspirinPhytosterolsphytoestrogen-containing foods, such as legumes, grains, seeds, nuts, fruits, and vegetables, are rich sources of vitamins, minerals, fiber, and other health-promoting phytochemicals.LectinsCooking destroys lectins. Lectin-rich foods, legumes, and whole grains show reduced inflammatory biomarkers in both animals and humans (ref).What the literature saysWhat do human trials say about vegetables? They improve health, reduce the risk of heart disease, and reduce the risk of cancer.Do some of them contain anti-nutrients? Well, some do bind them, but health benefits outweigh any potential harm.Who to believe?You can believe a shirtless salesman of supplements and scams. Someone who was trained as a psychiatrist, who goes into a grocery store shirtless and yells at kale - or you can believe science.Fiber as an essential nutrientFiberThe most abundant solid ingredient in breast milk is a fiber. That fiber is human milk oligosaccharides. These oligosaccharides are a prebiotic that is carbohydrate based. They meet the definition of fiber. This fiber is important to infants, especially neonates.When people say fiber is non-essential, they are incorrect. Why? Because the definition of an essential nutrient is:“A nutrient required for normal body function that either cannot be made by the body or cannot be made in amounts adequate for good health and therefore must be provided by the diet”Fiber is also important in adults.Every study looking at increasing fiber has shown an improvement in human health. But what does fiber help with?It's more than a good pooFiber will bulk up your stool and make it easier to have bowel movements. This gives you less constipation, fewer hemorrhoids, and less risk of colon diverticular disease.If your stool is too loose, you need more fiber. If your stool is too hard, you need more fiber and water.But fiber has other important rolesIt Binds CholesterolYour body makes cholesterol, and that cholesterol goes through your gut. When you have increased fiber in your gut, some cholesterol gets bound to it. Thus, increasing fiber means less blood cholesterol.It stabilizes blood sugarFiber decreases spikes in blood sugar. Want an example? Take an apple and a doughnut. A doughnut has less sugar than an apple, but a doughnut will spike your blood sugar more than an apple. Why? Part of the reason is the increased fiber in the apple (and fat, a doughnut has 15 grams of fat) – an apple has 3 grams of fiber, a doughnut has 0.9 grams.It decreases inflammationFiber binds to bile acids (ref). When you eat meat and increase meat in your diet, you increase fat. To digest fat, your body increases the production of bile acids, which are released into the gut. Your gut reabsorbs 95%, but about 5% makes it to the colon, where other bacteria encounter them, and then bad things happen.Bacteria break down these bile acids into pro-inflammatory and pro-carcinogenic compounds. This is in contrast to a plant-base