Ultra-processed foods

Ultra-processed foods are designed to be addictive, but a new study shows it’s possible to eat less.

Processed foods are engineered to be irresistible. Chips, candy, and fast foods are convenient, cheap, and everywhere. But they also create so many health problems.

Now a new study finds that with the right support, people can cut their intake of processed foods nearly in half – and experience big health benefits – in just 8 weeks.

Participants in this study received:

• Education about processed foods and their health effects
• Mindfulness strategies to cope with cravings
• One-on-one meal planning
• Support for improving their home food environment
• Financial assistance to buy healthier foods

The results were impressive:

• Processed food intake dropped by nearly 50%
• Daily calorie intake decreased by 600+ calories
• Sugar consumption fell by 50%
• Participants lost an average of 7.7 pounds
• Many reported better mood and energy

You do NOT need to stay addicted to processed foods!

You CAN break the cycle and feel better.

Risks of poor diet

A new study in twins shows poor diet accelerates aging – even by age 20!

Ever heard of biological age? It’s the idea that your body and cellular function can be older or younger than your calendar years. Just think about smokers vs. non-smokers. We can all agree that smoking ages your body faster, right?

Well, a new study shows that a poor diet does too. Not only that, but it happens even in very young adults.

The study compared twins between the ages of 20 and 25 and found:

• Diets high in fruits & veggies = slower biological aging
• Diets high in red meat, fast food & sugary drinks = faster biological aging

The study used epigenetic clocks – an advanced way to measure biological aging at the cellular level. Even after accounting for factors like exercise, smoking, and body weight, diet still had an independent effect on aging.

Maybe you’re tired of me talking about fruits and vegetables, but I’ll just leave this here as a reminder of WHY it really does matter.

Stress

If you’re wondering whether stress affects health – here’s what the latest science says.

Have you ever known someone who was diagnosed with cancer after a period of intense stress? A new study explores why this can happen – down to the immune system level.

Researchers analyzed immune and tumor markers in 121 women with breast cancer, along with stress levels in four areas:

• Daily stress
• Racial discrimination
• Social isolation
• Poverty conditions

The results? Stress messed up the immune system in ways that dramatically favored cancer cells. Also – these effects were more pronounced in black women than in white women.

I am not sharing this to spread fear. Stress is unavoidable. But it’s also a reminder that how we respond to stress matters. Science-backed tools like breathwork, movement, and connecting with friends can help buffer the effects of stress on the body.

Your health matters. Take a moment today to do something that helps you feel calm and supported – even if it’s just one deep breath.

Vitamin B12

New study raises questions about the “normal” lab range for vitamin B12 (read this if you care about your brain!).

If you don’t know your vitamin B12 levels, read this. B12 is essential for the brain and nervous system, but some people most at risk of low levels include:

• Older adults
• Those with gut issues or low stomach acid
• People on acid blockers or metformin
• Vegans & vegetarians

New research studied 231 healthy older adults with B12 levels well within the “normal” range. But despite that, they found:

• Lower B12 (even within normal range) linked to slower cognitive processing & brain changes
• Higher levels of an inactive form of B12 linked to increased tau protein, a marker of neurodegeneration

This means standard B12 tests may be missing critical markers of brain health. So, what can you do?

• Talk to your practitioner about checking MMA and homocysteine along with serum B12.
• Supplement with bioavailable B12 (methylcobalamin + adenosylcobalamin).
• Don’t wait for symptoms – B12 imbalances can be silent for years.