Fork U With Dr. Terry Simpson podcast

#Food #Lifestyle #Food and Beverage #Science #Foodasmedicine #Foodscience #Foodskeptic #Biology #Medicine #Nutrition #Fitness #Terry Simpson MD FACS #Culinary Medicine Expert #Weight Loss Surgeon

31:08

AI isn't about replacement – it's about enhancement. Austin and Jannese travel to Tampa, Florida to meet Alexa Kritis Mancuso , founder of Alexa Kritis Events , who reveals how she masterfully blends artificial intelligence with the personal connection essential to event planning. Discover how Alexa shares how she leverages AI platforms to handle routine tasks as well as showing clients how she can bring their creative visions to life. Like QuickBooks, there’s a perfect combination of AI-driven processes and human expertise that can help free up your time to make more money and focus on the things that matter. Whether you're AI-curious or AI-cautious, Alexa explains how to harness this technology to boost your bottom line while creating deeper connections with your customers. Learn more about how QuickBooks can help you grow your business: QuickBooks.com See omnystudio.com/listener for privacy information.…

Fork U with Dr. Terry Simpson

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Fork U(niversity) Not everything you put in your mouth is good for you. There’s a lot of medical information thrown around out there. How are you to know what information you can trust, and what’s just plain old quackery? You can’t rely on your own “google fu”. You can’t count on quality medical advice from Facebook. You need a doctor in your corner. On each episode of Your Doctor’s Orders, Dr. Terry Simpson will cut through the clutter and noise that always seems to follow the latest medical news. He has the unique perspective of a surgeon who has spent years doing molecular virology research and as a skeptic with academic credentials. He’ll help you develop the critical thinking skills so you can recognize evidence-based medicine, busting myths along the way. The most common medical myths are often disguised as seemingly harmless “food as medicine”. By offering their own brand of medicine via foods, These hucksters are trying to practice medicine without a license. And though they’ll claim “nutrition is not taught in medical schools”, it turns out that’s a myth too. In fact, there’s an entire medical subspecialty called Culinary Medicine, and Dr. Simpson is certified as a Culinary Medicine Specialist. Where today's nutritional advice is the realm of hucksters, Dr. Simpson is taking it back to the realm of science.

103 episodes

Fork U with Dr. Terry Simpson

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updated 25 days ago

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103 episodes

#Food #Lifestyle #Food and Beverage #Science #Foodasmedicine #Foodscience #Foodskeptic #Biology #Medicine #Nutrition #Fitness #Terry Simpson MD FACS #Culinary Medicine Expert #Weight Loss Surgeon

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Fork U with Dr. Terry Simpson

1
Why Bitterness is Good for You 10:57

25 days ago10:57

10:57

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 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 pain As 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 it plays an important role in our health. It helps regulate digestion, protects against harmful substances, and has been used in medicine for centuries. Even though many people find bitter foods challenging at first, the good news is that your taste buds can adapt over time. So, if you want to develop a taste for bitter foods, start small. Add a little lemon or olive oil to bitter greens, try a piece of dark chocolate, or experiment with herbal bitters in your drinks. Who knows? You might just learn to love the bitter side of life! References Beauchamp, G. K., & Mennella, J. A. (2009). The biology of bitter taste . Scientific American , 301(2), 36-43. Meyerhof, W., Batram, C., Kuhn, C., Brockhoff, A., Chudoba, E., Bufe, B., & Appendino, G. (2010). The molecular basis of bitter taste perception . Trends in Neurosciences , 33(2), 92-101. Bartoshuk, L. M. (2000). Comparing sensory experiences across individuals: Recent psychophysical advances illuminate genetic variation in taste perception . Chemical Senses , 25(4), 447-460. Klee, H. J. (2010). Improving the flavor of fresh fruits: Genomics, biochemistry, and biotechnology . New Phytologist , 187(1), 44-56. Bisset, N. G., & Wichtl, M. (2001). Herbal Drugs and Phytopharmaceuticals . CRC Press.…

Fork U with Dr. Terry Simpson

1
The Egg: From Villain to Victory 10:20

28 days ago10:20

10:20

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 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 Roof Now 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 Egg So, what’s the takeaway? The demonization of eggs wasn’t based on strong science. Many dietary guidelines (like the Food Pyramid) were heavily influenced by industry , not just research. Science finally caught up , and now eggs are recognized as a nutrient powerhouse . Just as eggs were redeemed, bird flu made them a luxury item . If history has taught us anything, it’s that we need to question nutrition trends —especially when big industries stand to profit. Eggs were wrongly blamed for heart disease, just like fat was wrongly blamed for obesity. But science eventually wins. So next time you crack open an egg, enjoy it. It took nearly five decades of bad science, industry influence, and misinformation for us to get here. References Fernandez, M. L. (2006). Effects of eggs on plasma lipoproteins in healthy populations. Food & Function, 7(3), 156-164. Griffin, B. A., & Lichtenstein, A. H. (2013). Dietary cholesterol and plasma lipoprotein profiles: Randomized controlled trials and meta-analyses. The American Journal of Clinical Nutrition, 98(6), 1465S-1470S. Hu, F. B., Stampfer, M. J., Rimm, E. B., et al. (1999). A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA, 281(15), 1387-1394. Kritchevsky, S. B. (1999). Dietary cholesterol, serum cholesterol, and heart disease: Are the associations valid? The American Journal of Clinical Nutrition, 69(4), 1210S-1215S. Ludwig, D. S., Willett, W. C., & Volek, J. S. (2018). The low-fat diet: A failed experiment. Annual Review of Nutrition, 38, 37-57. McNamara, D. J. (2000). The impact of egg limitations on coronary heart disease risk: Do the numbers add up? Journal of the American College of Nutrition, 19(5), 540-548. USDA & HHS. (2015). Dietary Guidelines for Americans, 2015-2020. USDA. (2023). Avian Influenza and Egg Supply Reports.…

Fork U with Dr. Terry Simpson

1
Apple Watch vs. Oura, Whoop, and Withings 9:57

5 weeks ago9:57

9:57

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 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 winner. More for our paid subscribers below - comparing battery life, hidden costs, and the overall winner. Battery Life & Charging: The Hidden Cost of Convenience Device Battery Life. Charging Time Apple Watch 18-24 hours 1-2 hours Whoop 4-5 days 1.5 hours Oura Ring 4-7 days 20-80 minutes Withings 3-4 WEEKS ~2 hours Ultrahuman 4-6 days 1-2 hours 🔋 Withings wins by a landslide with up to a month of battery life . This allows users to wear it at night for continuous heart rate tracking, something that’s difficult to do with an Apple Watch. Costs & Hidden Fees: What’s the Real Price? Device Upfront Cost Subscription Hidden Costs Apple Watch. $250-$800. None for basic use $10-$20/month cellular charges Whoop Free device $30/month ($360/year) bands/sleeves Oura Ring. $299-$549. $6/month ($72/year) Without subscription, limited data Withings $250-$500 No subscription. None Ultrahuman $349-$499 $8/month ($96/year) 💰 Whoop is the most expensive long-term due to its subscription model. 💰 Apple Watch requires a monthly fee if you want cellular features . 💰 Withings is the most cost-effective — one-time purchase, no subscriptions, no hidden fees. Final Verdict: Why Withings Wins 🥇 Best for Most People: Withings – FDA-cleared, blood oxygen tracking, continuous heart rate monitoring at night, long battery life, no subscription, strong privacy protections. 🥇 Best for Fitness & Heart Health: Apple Watch ( beware of cellular fees ). 🥇 Best for Recovery Optimization: Whoop ( if you can afford it ). 🥇 Best for Sleep & Metabolic Tracking: Oura, Withings, or Ultrahuman Ring. Final Thoughts Wearables are great tools, but they don’t replace healthy habits. I told Verizon that I don’t need the now $21 a month for cellular for the Apple Watch. The Withings Watch looks much nicer and easily stays on my wrist day and night. I had Whoop for over a year and a half. It has great insight, and those who have a favorite watch (Timex, Rolex, Omega, and so forth) but want tracking might like this device. You can wear a Whoop on your sleeve and still have your fancy watch on your wrist. I am a watch fan - but day in and day out, Withings is now my go-to. But even when I am going out and put on my watch that Dad gave me, I don’t need a lot of things tracked. I can be free of the digital age. I am not a ring fan. As a surgeon, they don’t work for me. Every surgeon loses rings to scrub laundry. Which is why many surgeons simply don’t wear rings at all. Withings also has an entire health system with blood pressure, a scale (where I keep track of my weight), and a sleeping pad that can diagnose and track sleep apnea (FDA-cleared).…

Fork U with Dr. Terry Simpson

1
Ultra-Processed Food Myths 10:01

7 weeks ago10:01

10:01

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!…

Fork U with Dr. Terry Simpson

1
Update: Flu and More Bird Flu 10:44

9 weeks ago10:44

10:44

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 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 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 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 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) : 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 Monitoring Hospitals now test anyone hospitalized with severe flu symptoms for bird flu. Public health officials use several tools to monitor these trends: Wastewater surveillance Emergency department visit data Lab-confirmed cases These measures provide early warnings of emerging threats, helping to guide public health responses. Protecting Yourself: Key Preventive Measures 1. Avoid Exposure Stay away from wild birds, sick or dead poultry, and areas with known outbreaks. Don’t handle birds without proper precautions. 2. Use Protective Gear For 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 Prophylaxis If 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 Vaccinated The FDA-approved vaccine Audenz offers protection against H5N1 for high-risk groups ( FDA ). Why Vaccination Matters Vaccines 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 Support Good 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 Picture Bird 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. Conclusion Bird 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 (@drterrysimpson) . As always, I remain yours in health, Dr. Terry Simpson References : Centers for Disease Control and Prevention (CDC): Avian Influenza Updates World Health Organization (WHO): Avian Influenza U.S. Food and Drug Administration (FDA): Audenz Vaccine…

Fork U with Dr. Terry Simpson

1
Fuel, Don't Fad. Eat for Health, not Hype. 14:05

10 weeks ago14:05

14:05

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. 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 Plate Like 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 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 . 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 Gold Forget 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 Powerhouse Legumes 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 No We 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-backed eating instead. Practical Tips to Get Started Fueling your body doesn’t have to be complicated. Start with these simple steps: Focus on what to add , not what to cut out. Plan meals around fruits, vegetables, and whole grains. Include fish in your weekly routine. Stock your pantry with staples like legumes and olive oil. Allow yourself treats—balance is key.…

Fork U with Dr. Terry Simpson

1
Number One Diet 2025: Mediterranean 13:20

11 weeks ago13:20

13:20

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 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? 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 Algorithm The 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 U.S. News & World Report ? Here’s why: Supports Heart Health The Mediterranean diet is packed with healthy fats, like olive oil and fatty fish (think salmon and sardines), which are known to reduce inflammation and lower cholesterol levels. Studies have shown that this diet can lower the risk of heart disease and stroke by improving blood pressure and supporting healthy arteries. Controls Blood Sugar If you have diabetes or prediabetes, the Mediterranean diet is a fantastic choice. It helps regulate blood sugar levels, improving insulin sensitivity, and preventing blood sugar spikes that can cause problems over time. Improves Gut Health The Mediterranean diet is rich in fiber from fruits, vegetables, and whole grains, which are essential for a healthy gut. A healthy gut microbiome can help with digestion, boost immunity, and even improve your mood. Fights Inflammation Chronic inflammation is at the root of many diseases, including arthritis and certain cancers. The Mediterranean diet’s focus on antioxidant-rich foods (like leafy greens, tomatoes, nuts, and fatty fish) helps reduce inflammation in the body. The Science Behind the Mediterranean Diet The Mediterranean diet isn’t just popular because it sounds good—it’s backed by science . Multiple studies have shown its effectiveness in: Lowering Cholesterol The diet’s high intake of heart-healthy fats like olive oil and fatty fish helps reduce LDL (bad) cholesterol while increasing HDL (good) cholesterol. This supports better heart health and lowers the risk of heart disease. Preventing Cognitive Decline Research has shown that the Mediterranean diet may help protect against Alzheimer’s disease and other forms of cognitive decline by promoting brain health with its antioxidants and healthy fats. Maintaining a Healthy Weight While the Mediterranean diet isn’t necessarily a “weight loss diet,” it encourages eating nutrient-dense foods that keep you feeling fuller for longer. This can help prevent overeating and support long-term weight maintenance. How to Follow the Mediterranean Diet It’s easy to get started with the Mediterranean diet. Here’s how you can structure your meals: Fruits and Vegetables : Aim for at least 9 ounces (250 grams) of vegetables and 2 servings of fruit per day. Vegetables should be the focus of your meals, while fruits can be enjoyed as snacks or desserts. Whole Grains : Consume 9 ounces (250 grams) of whole grains daily. Choose options like brown rice , quinoa , and whole wheat bread for fiber and energy. Legumes : Incorporate at least 2 ounces (56 grams) of beans, lentils, or chickpeas into your meals every day. These are a great source of plant-based protein and fiber. Healthy Fats : Use olive oil as your primary fat source—about 2 to 4 tablespoons per day. Also, aim for two servings of fatty fish per week, like salmon or sardines . Dairy : Dairy is allowed but should be moderate . Stick to low-fat options like Greek yogurt and cheese , and limit portion sizes. Alcohol : If you drink alcohol, limit it to one 5-ounce pour of red wine per day, preferably with meals. Excessive alcohol consumption is discouraged in the Mediterranean diet. Why the Carnivore Diet Isn’t Recommended While the Mediterranean diet is all about variety and balance,unlike the Carnivore Diet. The Carnivore diet focuses on eliminating most food groups entirely—specifically plant-based foods. The Carnivore Diet is an extreme approach that promotes only animal products , which means no fruits, vegetables, grains, or legumes. Despite its growing popularity, the Carnivore Diet is not recommended for long-term health. Here's why: Lacks Nutrients The Carnivore Diet lacks many essential nutrients found in fruits, vegetables, and grains, including fiber, vitamins, and minerals. Over time, this can lead to deficiencies and negatively impact your health. Increases Risk of Chronic Diseases Diets high in red and processed meats are linked to an increased risk of heart disease, cancer, and diabetes. The Carnivore Diet’s heavy reliance on meat and fat can lead to elevated cholesterol and higher inflammation levels in the body. Not Sustainable The Carnivore Diet is extremely restrictive and difficult to follow long-term. Most people don’t want to give up entire food groups, especially ones that offer important health benefits. The Carnivore Diet is a fad diet at best. It’s not based on science and doesn’t provide a balanced approach to long-term health. For a diet that’s sustainable, nutritious, and scientifically backed, stick to the Mediterranean diet. Myths About the Mediterranean Diet Myth: The Mediterranean Diet is Just About Olive Oil and Fish Olive oil and fish are key components, but the Mediterranean diet is much more. It’s about eating more fruits, vegetables, legumes, and whole grains . These foods provide the bulk of your daily nutrition. Myth: It’s Too Expensive Do you think Mediterranean-style means spending a fortune? Some ingredients like olive oil and fatty fish can be expensive, you don’t need to break the bank. Buy seasonal, local produce and canned legumes to keep costs low. Myth: Mediterranean Cuisine is Only for Mediterranean Countries You don’t need to live in the Mediterranean to follow this diet! Adapt Mediterranean principles to any cuisine. Make a fish taco made with whole grain tortillas , grilled fish , and fruit salsa and you have a Mediterranean-inspired meal. Even Indian cuisine can be adapted to the Mediterranean diet with dishes like Chana Masala made with chickpeas, spices , and whole wheat roti . Conclusion: Why Choose the Mediterranean Diet? The Mediterranean diet continues to be the best choice for 2025 and beyond. Its benefits for heart health, weight management, and disease prevention are backed by science, and its flexibility makes it easy to follow long-term. Plus, it’s not about eliminating food groups—it’s about making healthy, sustainable food choices that nourish your body. So, if you’re looking to improve your health and eat a balanced, flavorful diet, the Mediterranean diet is the way to go. It’s not just a trend—it’s a lifestyle that’s proven to work.…

Fork U with Dr. Terry Simpson

1
Bird Flu: Risks, Realities, Readiness 11:45

12 weeks ago11:45

11:45

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: 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 Humans For 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 Matter You 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 Safe Whether you’re a hunter, backyard birder, or just someone who loves eggs, here’s how to reduce your risk: For Hunters Avoid 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 Feeders Clean 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 Owners Cats 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 Safety Always 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 Process In science, recommendations change as we learn more. This isn’t a sign of uncertainty but a testament to how science adapts to new evidence. The same applies to vaccines — their primary purpose is to prevent severe illness and death, not to guarantee you won’t get sick. Trust in the scientific process is vital as we navigate complex challenges like bird flu. Stay Updated Bird flu isn’t just a health issue; it’s a food and economic issue, too. The virus has already disrupted poultry and dairy markets, and its potential to mutate keeps public health experts on high alert. Fortunately, science is actively working on solutions, from vaccines to monitoring programs. For regular updates on bird flu, follow me on TikTok and Instagram at @drterrysimpson , where I share timely insights and tips. And don’t forget to subscribe to my podcast, Fork U , for in-depth discussions about science, health, and smart eating. Final Thoughts Bird flu poses significant challenges, but by staying informed and following practical steps, we can protect ourselves and our communities. Whether it’s understanding vaccine roles, debunking myths, or adapting to rising food prices, knowledge is the first line of defense. Thank you for reading! Stay safe, stay informed, and remember that prevention is the best recipe for a healthy life.…

Fork U with Dr. Terry Simpson

1
GLP-1 Guide to Healthy Habits and Success 20:22

13 weeks ago20:22

20:22

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 scen e. 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 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 Labels No 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 Media Swap 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 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: 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 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 Portions At restaurants, box up half your meal right away. Or embrace the kids’ menu—yes, you might even score a toy. Protein with Purpose Greek 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 Victories Fitting 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 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 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 Wisdom GLP-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.…

Fork U with Dr. Terry Simpson

1
GLP-1: Eating for Long-term Health 12:25

15 weeks ago12:25

12:25

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 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-1 If 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 her e) 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 Diet Weight loss might be your current goal, but the long-term focus should be on living a healthier, longer life. That’s where the Blue Zones come in—regions of the world where people live to 100 and beyond. Their secret isn’t just genetics; it’s their diet and lifestyle. Blue Zone diets are plant-forward, filled with vegetables, legumes, whole grains, and healthy fats. Meals are simple, minimally processed, and often enjoyed with family and friends. These communities teach us that eating well isn’t about obsessing over macronutrients—it’s about creating habits that support your body over a lifetime. In Okinawa, Japan, for example, people eat a diet rich in sweet potatoes, tofu, and seaweed, and they follow the principle of hara hachi bu, or stopping when they’re 80% full. This practice prevents overeating and ensures they maintain a healthy weight without ever going hungry. Reference click here Putting It All Together: Practical Tips If you’re on GLP-1 medications and want to focus on long-term health, here are some tips to get you started: Make Vegetables the Star: Fill at least half your plate with colorful veggies. They’re packed with nutrients and low in calories. Choose Whole Grains: Swap out refined carbs like white bread and pasta for quinoa, brown rice, or whole-grain options. Enjoy Healthy Fats: Use olive oil liberally, snack on nuts, and add avocado to your meals. These fats are essential for brain and heart health. Diversify Your Protein: Include a mix of lean meats, fish, legumes, and nuts. Aim for variety rather than relying on one source Focus on Balance, Not Perfection: Follow the 80/20 rule—eat well most of the time, but don’t sweat the occasional treat. A slice of pizza or scoop of gelato won’t derail your progress. The Big Picture: Nourish, Don’t Restrict GLP-1 medications make it easier to manage your weight, but the real magic happens when you pair them with a diet that supports your health. The focus isn’t on eating less—it’s on eating smarter. By following a Mediterranean or DASH-style diet, you can give your body the nutrients it needs to thrive while enjoying food that tastes amazing. Remember, this isn’t just about what the scale says. It’s about feeling energized, reducing your risk of chronic diseases, and setting yourself up for a healthier future. So, grab a plate of roasted veggies, drizzle on some olive oil, and toast to your long-term health. Your body will thank you for it. Citations: Gantenbein KV, Kanaka-Gantenbein C. Mediterranean Diet as an Antioxidant: The Impact on Metabolic Health and Overall Wellbeing. Nutrients. 2021 Jun 6;13(6):1951. doi: 10.3390/nu13061951. PMID: 34204057; PMCID: PMC8227318. Filippou CD, Tsioufis CP, Thomopoulos CG, Mihas CC, Dimitriadis KS, Sotiropoulou LI, Chrysochoou CA, Nihoyannopoulos PI, Tousoulis DM. Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2020 Sep 1;11(5):1150-1160. doi: 10.1093/advances/nmaa041. PMID: 32330233; PMCID: PMC7490167. Santacroce L, Bottalico L, Charitos IA, Haxhirexha K, Topi S, Jirillo E. Healthy Diets and Lifestyles in the World: Mediterranean and Blue Zone People Live Longer. Special Focus on Gut Microbiota and Some Food Components. Endocr Metab Immune Disord Drug Targets. 2024;24(15):1774-1784. doi: 10.2174/0118715303271634240319054728. PMID: 38566378. Grosso G, Laudisio D, Frias-Toral E, Barrea L, Muscogiuri G, Savastano S, Colao A. Anti-Inflammatory Nutrients and Obesity-Associated Metabolic-Inflammation: State of the Art and Future Direction. Nutrients. 2022 Mar 8;14(6):1137. doi: 10.3390/nu14061137. PMID: 35334794; PMCID: PMC8954840. Singh, B., et al. (2022). "Mediterranean Diet and Cognitive Function: A Systematic Review." Nutritional Neuroscience.…

Fork U with Dr. Terry Simpson

1
Obesity is not about Forks and Willpower 9:10

16 weeks ago9:10

9:10

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 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 Culprit If 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 break. Citation: Research shows that people who consume diets high in ultra-processed foods are more likely to develop obesity and metabolic diseases ( Monteiro et al., 2018 ). How GLP-1 Drugs Have Changed the Game GLP-1 drugs have given us new tools to treat obesity—and new insights into its underlying causes. They’ve proven that obesity isn’t just about behavior; it’s about biology. When you treat obesity like a disease rather than a moral failing, people get better. But these medications are just one piece of the puzzle. To tackle obesity on a larger scale, we need to address the broader food environment. That means making healthy, unprocessed foods more accessible, reducing the marketing of ultra-processed foods, and investing in public health initiatives that promote nutrition education. Why Fat Shaming Is Harmful (and Wrong) Let’s address the elephant in the room: fat shaming. The idea that you can "shame" someone into losing weight is not only cruel—it’s ineffective. Research shows that weight stigma leads to stress, low self-esteem, and even more weight gain. It’s a lose-lose situation. Instead of shaming people for their weight, we need to focus on creating supportive environments that help everyone make healthier choices. That includes treating obesity as the complex, multifactorial disease that it is—not a personal failure. Citation: Weight stigma is associated with increased psychological distress, unhealthy eating behaviors, and reduced motivation for physical activity (Puhl & Heuer, 2010). Moving Forward: What We Can Do Here’s how we can start to shift the conversation around obesity: Acknowledge Obesity as a Disease: Let’s treat obesity like any other chronic condition with empathy and evidence-based care. Focus on the Food Environment: We need to address the root causes of obesity, including the overabundance of ultra-processed foods. Reduce Stigma: Stop blaming individuals for their weight. Instead, offer support and solutions. Expand Access to GLP-1 Drugs: These medications are game-changers, but they’re expensive and not always covered by insurance. Making them accessible is crucial. Conclusion: It’s Time to Change the Narrative Obesity is not a lifestyle choice. It’s a complex, chronic disease driven by biology, brain chemistry, and the environment we live in. Thanks to advances in science, like GLP-1 drugs, we’re starting to understand and treat obesity in ways that are effective and compassionate. The next time someone tells you to “just eat less and move more,” remind them that obesity is about much more than that. It’s time to move past the myths, embrace the science, and support people on their journey to better health. And maybe, just maybe, it’s time to rethink that bag of chips. References Hall, K. D., et al. (2019). "Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain." Cell Metabolism. Wilding, J. P. H., et al. (2021). "Once-Weekly Semaglutide in Adults with Overweight or Obesity." The New England Journal of Medicine. Monteiro, C. A., et al. (2018). "Ultra-Processed Foods, Diet Quality, and Health Using the NOVA Classification System." Public Health Nutrition. Puhl, R., & Heuer, C. (2010). "Obesity Stigma: Important Considerations for Public Health." American Journal of Public Health. AMA (2013). " American Medical Association House of Delegates Resolution 420 (A-13). "…

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Diets are Dead. Long Live Diets. 11:14

16 weeks ago11:14

11:14

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: 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 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: 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 Foods Instead 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 Tomorrow Let’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. Just because you think you’ve squashed it doesn’t mean it won’t find a new way to thrive. Be wary of buzzwords like "clean eating" or "biohacking;" they’re often just rebranded food guilt. Challenges to Consider Before we declare victory over bad diets, there are a few hurdles to clear: Access to GLP-1 Drugs: These medications are expensive and often not covered by insurance. If they’re going to revolutionize health, they need to be affordable for everyone. Nutritional Education: We’ll need to teach people how to nourish their bodies without falling into new fads. Avoiding Over-Medicalization: Weight loss drugs are a tool, not a replacement for a balanced lifestyle. Don’t toss your running shoes just yet. Citation: "Cost and insurance coverage are significant barriers to GLP-1 access for many patients" (Drucker, 2022). How to Embrace the New Era of Diets Today Ready to ditch the old diet mentality and embrace the future? Here’s how you can get started: Add More Colors to Your Plate: No, not M&Ms—fruits and veggies. The more variety, the better. Think About Food as Fuel: Skip the crash diets and focus on eating foods that energize you. Experiment with Recipes: The future of eating should be fun, not a chore. Try new cuisines, flavors, and textures. Celebrate Small Wins: Did you swap your afternoon candy bar for an apple today? That’s a win worth celebrating. Conclusion: Diets Are Dead (Long Live Diets!) Thanks to GLP-1 drugs, we’re witnessing the dawn of a new era. The diets of tomorrow aren’t about deprivation—they’re about abundance. They’ll prioritize what food can do for us, from boosting our mood to supporting long-term health. This isn’t just a trend; it’s a revolution. And with the right tools, education, and maybe a little humor, we can finally stop fighting food and start embracing it. So let’s raise a glass (of antioxidant-rich red wine) to the end of diets as we know them. Cheers to a healthier, happier future!…

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From Starving to Stuffed 14:58

19 weeks ago14:58

14:58

From Starving to Stuffed: The Evolution of Obesity in America The rise of ultra-processed foods i n 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 Foods In the 1970s , the food industry underwent dramatic changes that laid the groundwork for the proliferation of ultra-processed foods. Economic Shifts and Agricultural Policies In 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 Food At 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 Craze The 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 Climb By the 1980s, ultra-processed foods had fully embedded themselves in American diets, creating a foundation for the obesity epidemic. Processed Food Production Surges Food 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 Climbs Alongside 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 Trajectory During 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 Diet The 1990s brought even more ultra-processed foods, solidifying their role in the American diet. Fast Food Reigns Supreme Fast-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 Staple Consumption 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 Peaks By 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 Epidemic As 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 Levels By 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, which are designed to be “hyper-palatable” and, thus, difficult to resist. Their addictive taste profile has fueled a snacking culture, where more people consume larger portions and eat more frequently throughout the day. Calories from Ultra-Processed Foods Remain High Research shows that 60-70% of the average American’s daily calories now come from ultra-processed foods (Juul & Hemmingsson, 2015). These foods are often low in fiber, protein, and essential nutrients, which leaves people unsatisfied and more likely to overeat. Additionally, foods high in refined carbs and sugars cause blood sugar spikes and crashes, leading to frequent hunger pangs and cravings. The Health Toll Beyond Obesity Ultra-processed foods haven’t just contributed to obesity; they’ve also been linked to type 2 diabetes, cardiovascular disease, and certain cancers . Their high-calorie density, poor nutritional profile, and use of additives have been shown to negatively impact health, making them a major public health concern. Efforts to Combat Ultra-Processed Food Consumption Despite public health campaigns promoting whole foods, ultra-processed options remain attractive for many Americans due to their affordability and convenience. In many low-income areas, they’re also more readily available than fresh, whole foods, perpetuating health disparities. Conclusion: Ultra-Processed Foods and America’s Obesity Epidemic Since the 1970s, the rise of ultra-processed foods in the United States has closely tracked with an increase in calorie consumption and obesity rates. As companies produced more of these convenient, highly palatable foods, Americans’ eating habits changed, leading to greater calorie intake through frequent snacking, sugary drinks, and supersized portions. The dominance of ultra-processed foods in the diet has not only contributed to rising obesity rates but also to an increase in related health issues like diabetes and heart disease. Although efforts to reduce ultra-processed food consumption continue, their deep-rooted presence in American culture and food systems makes reversing the trend challenging. For a healthier future, we need a multifaceted approach that includes improved access to nutritious foods, public health policies, and greater awareness about the risks associated with ultra-processed foods. References: Malik, V. S., et al. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes Care , 33(11), 2477-2483. Monteiro, C. A., et al. (2013). Ultra-processed products are becoming dominant in the global food system. Obesity Reviews , 14(S2), 21-28. Nestle, M. (2002). Food Politics: How the Food Industry Influences Nutrition and Health . University of California Press. Hales, C. M., et al. (2020). Prevalence of obesity and severe obesity among adults: United States, 2017-2018. NCHS Data Brief , (360), 1-8.…

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Food Noise, Addictions, and Ozempic 9:47

20 weeks ago9:47

9:47

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 a lcohol use disorde r (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. (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!…

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Cholesterol and Heart Disease 12:55

28 weeks ago12:55