Fork U with Dr. Terry Simpson

Dietary Myths vs. Nutritional Science: Why the Mediterranean Diet Reigns Supreme As 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 Diet Low-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 Claim Another 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 Disease The 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 Paradox Ah, 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 Diet Contrary to these dietary myths, extensive nutritional science consistently supports the Mediterranean diet. Two landmark studies illustrate this clearly: Seven Countries Study:Keys et al., 1986EPIC Study:

The Bitter Truth: Why Bitterness Matters More Than You Think Have 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 Too Interestingly, 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 Cocktails Because 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 rootDandelionWormwoodBurdock 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...

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 Science If 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 Dogma The 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 StudiesrabbitsEpidemiological Correlationslinkedsaturated fat, smoking, or lack of exerciseClinical Studies With Unrealistic Dietssix eggs per day 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...

Apple Watch vs. Oura, Whoop, and Withings Health 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 WatchHRV, ECG (FDA-cleared for atrial fibrillation), and fall detectioncellular models require a monthly subscriptionit no longer tracks blood oxygen (SpO2) due to a patent disputeWhooprecovery, strain, and sleepcostly subscriptionOura Ringsleep stages, HRV, and body temperatureWithingsonly one besides Apple to be FDA-cleared for atrial fibrillation detectionmedical-grade trackingWithings 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 Ringmetabolic 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 HRVLower HRV 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 Ultrahumanaccuracy depends on when and how it’s measuredWhoop and Oura measure HRV during deep sleepmore stableApple Watch and Withings measure HRV periodically throughout the dayless reliable

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 Foods Myth #1: They’re Toxic and Will Kill You Instantly If 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 Forever Twinkies 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 Bad Complicated 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 Foods Many 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 Know While 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 Rise As of January 24th, 2025, respiratory illnesses are driving more people to seek healthcare. Here’s what we’re seeing: Seasonal fluCOVID-19RSV Locally, we’re seeing these same trends, with flu activity increasing significantly. Bird Flu: A Persistent Global Concern Since 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 Severity HPAI A(H5N1) infections can range from mild to severe, including: Mild symptomsSevere symptomsNeurological impact Since 2016, sporadic cases have been reported globally, and while rare, they highlight the virus’s ability to persist. Notable Cases and Strains A Sobering Case from Louisiana A 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 Watch HPAI A(H5N6)90 casescase fatality rate exceeding 50%WHOHPAI A(H5N8)asymptomatic human caseCDC Testing and Monitoring Hospitals 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 cases These measures provide early warnings of emerging threats, helping to guide public health responses. Protecting Yourself: Key Preventive Measures 1. Avoid...

Fuel, Don’t Fad: How to Eat for Health, Not Hype If 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 Food Carbs 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 Dieting You 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 Science Many 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 Food Fad 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 Enemy Food 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 Signals Your 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 Way Now 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 Candy Aim 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. Vegetables: The Foundation of Your Plate Like fruits, aim for 9 ounces of vegetables per day. Vegetables are low in calories but high in nutrients, fiber, and flavor. Whole Grains: Your Sturdy Sidekick Whole 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. Fish: Brain...

The Mediterranean Diet: Why It’s Still #1 in 2025 When it comes to choosing the best diet for overall health, the Mediterranean diet has topped the

Bird Flu: What You Need to Know About Risks, Realities, and Readiness Bird 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 Matters Here’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 Wallet If 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 Soar When 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 Climb Bird 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 Action Vaccines are at the heart of our response to bird flu, but they serve different purposes for birds and humans. Vaccines for Poultry Scientists are developing vaccines for poultry to control the virus in bird populations. These vaccines could: While these efforts are promising, it will take time before poultry vaccines are widely implemented. Vaccines for Humans For humans, H5N1 vaccines are available for at-risk workers like poultry farmers and wildlife handlers. However: Seasonal Flu Vaccines:...

Navigating GLP-1 Medications and Building a Healthier You: A Fork U Guide Introduction: The Revolution Starts Here Welcome 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, Guilt Ah, 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 AppearanceNeutralize Food LabelsDitch Unrealistic Media Taming Side Effects: Fiber, Hydration, and the Art of Not Overeating GLP-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 Fix Fun fact: Only 10% of Americans eat enough fiber. No wonder our colons are grumpy. Fix that with: Whole Grains:Legumes:Supplements: Hydration: Sugar-Free Isn’t Always Your Friend Not 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 Trap High-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 Wins Forget the “eat less, move more” mantra. Here’s what actually works: Mindful PortionsProtein with PurposeCelebrate Non-Scale Victories Long-Term Success: Sustainable, Not Perfect GLP-1 medications are tools, not magic wands. They’re here to help you build a healthier relationship with food, not to police your...

Beyond the Scale: Eating for Long-Term Health, Not Just Weight Loss Weight 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 Process When 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 Health When 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 Works The 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-3s Olive 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 Protein Protein 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

Obesity: Not Just About Forks and Willpower For 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 Eating Our 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 Hormone Here’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 Choice The idea that...

The Future of Diets: From Weight Loss to Nutrition, Thanks to GLP-1 Drugs For 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 Tears GLP-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 Everything Goodbye, Diet Culture:Hello, Health Goals:Medical Validation: 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 Diets Imagine 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 Numbers The 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:Brain Boosters:Immune Support Squad: 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 Foods Instead of dieting to fit into jeans from a decade ago, people will start eating with specific goals in mind: Performance Diets:Longevity Diets:Condition-Targeted Eating: It’s food as medicine but without the terrifying side effects that come at the end of...

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 Agonists GLP-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 Brain Recent 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 Addictions Interestingly, 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. Conclusion GLP-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. References Chaudhary, N., et al....

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. Since the coronary arteries feed the heart, this can lead to three outcomes: 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 Formation Lipoprotein 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 Formation Understanding 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 size LDL particles can...

The Cyclical Nature of Autoimmune Diseases: A Huckster's Playground Autoimmune 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 Disease It'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. 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: A. The Complexity of Autoimmune Dysregulation Autoimmune diseases involve dysregulation at multiple levels of the immune system. In...

Should I eat bread? The low carbohydrate movement has demonized bread. But is bread fattening? Does it cause inflammation? And if so, why do we call bread the Staff of Life? The Staff of Life Imagine 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, Religion Not 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: Storage Systems Harvested grain can be stored. Storing grain in Egypt was easier because of the dry climate. 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. Seven years later, the harvest failed. But The silo system was complex. Filling from the top and arranged in a way that winds would keep the grains cool. 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. Thus, the storage of grain allowed society to thrive during the time of famine. Bronze Age to Iron Age Bread 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 1920 Grains, 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 Age White 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. Pellagra (vitamin B 3 deficiency) and beriberi (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 Bread In spite of the world loving white bread,

Seed Oils: Toxic or Not? Today, the low-carb/carnivore community has a new enemy. It is seed oils. Here is their argument: 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 Oils Every 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 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 Oils There 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 Butter Oleic acid is the main fatty acid in olive oil (55-85% of the oil). This is a mono-unsaturated fatty acid, which everyone seems to agree is heart healthy. Hence, the more oleic acid in something, the better. 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 Oils Do 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 REFERENCES: Courville AB, Majchrzak-Hong S, Yang S, Turner S, Wilhite B, Ness Shipley K, Horneffer Y, Domenichiello AF,

Ancestral Diets and Logical Fallacies There 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: 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 Erectus Perhaps 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 Records There 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. Many died around the age of 35 years. 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 Discoveries Bones 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. 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-Gatherers The 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 Carnivore The 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. Despite the best medical care available, President Franklin Delano Roosevelt died from this disease. History of the Rice Diet Walter 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. 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 Diet Patients 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 Diet The 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. Marketing phrases used by hucksters for years to trap people unhappy about their weight. No Science in the Carnivore Diet The 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: Try 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 Researchers There 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...