Fork U with Dr. Terry Simpson

Urolithin A: What It Is, How It Works, and Why Your Gut Decides Everything By Dr. Terry Simpson Most people hear the name Urolithin A and think it belongs in a commercial about prostate health. It sounds like something a man named “Gary, 62,” would talk about while fishing. But Urolithin A has nothing to do with plumbing. Instead, it sits at the center of a new wave of longevity science focused on how our cells clean up old, broken parts. As we age, our mitochondria—the tiny power centers inside our cells—start to slow down. They build up damage and stop working well. Eventually, this pile-up makes us lose strength and energy. That’s where Urolithin A comes in. It helps switch back on a process called mitophagy, which is basically the cell’s recycling program for old mitochondria. Where Urolithin A Really Comes From You cannot eat Urolithin A directly. Instead, your body makes it when your gut bacteria break down special plant compounds called ellagitannins. These are found in foods like: green tea Green tea is usually known for its catechins, but it also contains ellagitannins like strictinin. After you drink it, your gut bacteria break these tannins apart and create ellagic acid, which can later turn into Urolithin A. However, this only works if you have the right microbes. And here’s the surprising part: Most people do not. Studies show that only 12% to 40% of adults naturally produce Urolithin A from food. Everyone else makes little to none because their gut bacteria simply aren’t built for the job. How Your Gut Decides Everything Your microbiome—the community of bacteria living in your digestive system—decides whether you make Urolithin A or not. People who produce Urolithin A usually have: EnteroclosterGordonibacter People who don’t produce it (called “metabotype zero”) lack those bacteria or the gene pathways needed. Eating more pomegranates or drinking more green tea does not fix this. No diet, including keto or Mediterranean, has been shown to turn a non-producer into a producer. This is why two people can eat the same food, and only one makes Urolithin A. What Urolithin A Does in Humans In older adults, researchers have tested Urolithin A supplements for up to 4 months. These studies show several encouraging results: Even so, there are limits. Trials show no meaningful improvement in: So the biology looks better, but major clinical outcomes have not changed. What Happens in the Lab (But Not Yet in Humans) Scientists also study Urolithin A in senescent cells—cells that have stopped dividing but still cause inflammation. In the lab, Urolithin A can: All of this sounds exciting. However, these findings are from cell culture, not humans. They give us clues, not guarantees. Food vs Supplements You

🧬 NAD: The Molecule of Life — and the Hype How a lab coenzyme became the latest anti-aging obsession What We Mean by Longevity and Healthspan When people talk about longevity, they usually mean how long we live. But healthspan — the years we live well — matters far more. That’s the time before disease steals our energy, mobility, and independence. Modern medicine has already doubled our lifespan in the last century. Now the goal is to extend the healthy part — without falling for pseudoscience along the way. When Marketing Meets Medicine Longevity has become a booming business. Some gurus, like Dr. Eric Topol, do real science. Others, like Peter Attia, sell access: $150 000 per patient for lab tests, a VO₂ max treadmill run, and a few “optimized” workouts. He’s also an investor in AG1 — the influencer’s green drink of choice. Andrew Huberman promotes similar ideas under studio lights bright enough to sterilize a petri dish. Both are clever, credentialed, and caught between data and drama. Then there’s Dr. David Sinclair, who helped discover how cells age — and then helped turn that discovery into a supplement empire. His company tried to patent NMN, an NAD precursor, as a drug. The FDA briefly removed NMN from the supplement market, sending Reddit into meltdown. It’s back now, but the episode showed how quickly science slides into sales. And finally, we have the shirtless salesmen: Paul Saladino, who went from carnivore crusader to “fruit influencer.” Liver King, whose real secret wasn’t liver — it was injectable. And Gary Brecka, who claims to predict your death date (for a fee). These are subscription services disguised as sages. What NAD Actually Is Nicotinamide adenine dinucleotide (NAD⁺) is a molecule found in every living cell. It helps convert food into energy and repair DNA. As we age, NAD levels fall — metabolism slows and damage builds up. So scientists asked: If we raise NAD again, can we slow aging? In mice, the answer looks promising. NAD precursors like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) increase average lifespan by 5–15 percent and improve energy, insulin sensitivity, and activity. That’s great for mice — but we don’t live in cages or eat lab chow. Can You Get NAD from Food? Not directly — but your body makes NAD from dietary precursors: tryptophan and niacin (vitamin B₃). You’ll find them in fish, poultry, beans, milk, and whole grains — basically, a Mediterranean-style diet. So before spending $90 on capsules, you can spend $9 at the farmers' market. What the Human Studies Show Human trials of NR or NMN (usually 500–2000 mg per day for 6–12 weeks) show they are safe and well-tolerated. They modestly raise NAD levels and sometimes improve lipid profiles and blood pressure. But the effects are small and inconsistent, especially in healthy adults. NAD precursors do not reverse aging. They don’t prevent heart attacks or extend lifespan in people — at least, not yet. NAD vs Statins: A Reality Check Meta-analyses show NAD precursors, especially niacin, can lower LDL (“bad”) cholesterol by about 8–12 percent. That’s fine, but compare it to rosuvastatin (Crestor): DoseAverage LDL Reduction5 mg≈ 45 %10 mg≈ 52 %20 mg≈ 55 %40 mg≈ 63 % That’s the difference between...

🎙 Celebrating 100 Episodes of Science, Sanity, and a Little Sarcasm This is it — our 100th episode of FORK U. Over the last hundred episodes, we’ve gone from goat-gland hucksters to the microbiome, from Kellogg’s enemas to cholesterol chemistry, and from Blue Zones to bird flu. Today, we look back — not just to celebrate the great scientists who shaped modern medicine, but to expose the modern influencers who sell that same science back to you in a bottle. Welcome to The FORK U Hall of Fame and Shame.  🧠 The Hall of Fame 🩺 Dr. Ancel Keys — The Misunderstood Scientist Dr. Ancel Keys didn’t make guesses — he made measurements. He and his team built one of the most detailed long-term studies in the history of medicine. They went village by village across seven countries. They collected what people ate, sent food samples back to labs, recorded EKGs, drew blood, and reviewed medical charts — not for a few months, but for decades. That’s what science looks like: patient, precise, persistent. Critics like Gary Taubes claim Keys “left out countries.” That’s false — and it only proves they never read his work. Keys studied cohorts of men within small villages, followed them carefully over the years to learn how diet and disease connected. Without today’s molecular tools, he still discovered the pattern that modern science later confirmed: ApoB — the protein attached to LDL cholesterol — is transported into the arterial wall, starting the process of atherosclerosis. Keys didn’t chase fame. He chased truth. His data became the foundation of preventive cardiology. If you want to honor him, drizzle olive oil instead of conspiracy. And a personal note — my thanks to Dr. Harry Blackburn, who worked with Keys and has kindly shared insights from those pioneering days. 💉 Dr. Frederick Banting and Charles Best — The Children Who Woke Up In 1922, Banting and Best discovered insulin. Before that, children with diabetes slipped into comas and died. After the first injections, they woke up. Their parents fed them well, but diet alone couldn’t save them. Good science did. It was one of medicine’s greatest moments — and still saves lives every day. 🧬 Dr. Kanehiro Takaki — The First Vitamin Before anyone even knew the word vitamin, Japanese surgeon Dr. Kanehiro Takaki saw sailors dying from beriberi. Using early ideas of epidemiology, he realized the problem wasn’t infection but nutrition. He changed their diet — adding barley and vegetables — and the disease vanished. Takaki brought Japan into modern medicine. Even Dr. Charles Mayo admired him. Had he lived longer, he would likely have shared a Nobel Prize. 🧫 Dr. Leonard Hayflick — The Original Longevity Doctor In 1961, Dr. Leonard Hayflick discovered something remarkable: Human cells divide about fifty times, then stop — the Hayflick Limit. He proved aging isn’t mystical. It’s biological. Every division shortens a cell’s life clock until it retires. His research wasn’t about nutrition, but it changed everything about how we understand aging and regeneration. He was the first true longevity doctor — without supplements, slogans, or selfies. ❤️ The DASH and Portfolio Diet Teams The DASH Diet — Dietary Approaches to Stop Hypertension — came from a dream team of researchers. Dr. Lawrence Appel

Thanksgiving is more than a meal — it’s a worldwide celebration of gratitude built around foods that started here in the Americas. Corn, beans, potatoes, and turkey didn’t just feed a nation; they changed global cuisine. Today, we blend culinary history with medical sense to show how to enjoy the feast without the nap. 🍁 A Holiday for the World Our Canadian friends already finished their celebration. For their Thanksgiving, I roasted a chicken with Swiss Chalet sauce — if you know, you know. Thank you, Canada, for giving us Tim Hortons, Swiss Chalet, and the perfect excuse for early gravy season. In the United States, we wait for the fourth Thursday in November to celebrate. And while Thanksgiving began as a survival story between settlers and Native Americans, it’s become a global holiday. Whether you’re in Edinburgh, London, or Los Angeles, if there’s a turkey on your table, you’re part of it. 🦃 The Turkey Truth Turkey is a ridiculously large bird. Cooking one whole is like putting a cow in the oven and hoping all the parts turn out right — it just doesn’t work. That’s why I separate mine. The breast goes into a sous vide bath until juicy and tender, and the legs roast separately until golden brown. This approach keeps everyone happy and the meat perfectly cooked. Another reason to love turkey: it’s naturally low in saturated fat, especially compared to red meat. So, when prepared well, it’s one of the healthiest centerpieces for your table. 🥖 Cornbread Stuffing — Cook It Safely Stuffing the bird might seem traditional, but it can also be dangerous. Baking bread inside raw poultry turns your dinner into a bacteria incubator. Instead, bake it separately. My favorite? Cornbread stuffing — a true dish of the Americas. Combine cornbread cubes, sautéed onions, celery, herbs, mushrooms, and broth. For extra flavor, crisp up some turkey skin like “poultry bacon” and crumble it on top. (You’ll find the full recipe at terrysimpson.com) 🥔 Potatoes — From the Andes to Every Plate Long before Europeans knew what a potato was, Indigenous farmers in the Andes were cultivating hundreds of varieties. Those humble tubers crossed the ocean and reshaped diets from Dublin to Delhi. Yes, the Italians perfected Gnochi - and the Irish love of the potato brought many of our finest folks to the United States. At my table, I keep mashed potatoes simple — Yukon Golds, butter, olive oil, milk, salt, and pepper. No truffle oil. No mountain of bacon. Just creamy, honest comfort food. 🥗 Green Beans and the Three Sisters Green beans are another gift from the Americas. Native farmers grew them with corn and squash — the Three Sisters that nourished generations. The beans climbed the corn stalks while enriching the soil — the original regenerative farming. In Culinary Medicine, we love beans for their fiber, plant protein, and heart-healthy nutrients. If you’re remaking the classic green bean casserole, skip the canned soup. Use fresh mushrooms, milk, and a touch of cornstarch. Or, sauté the beans in olive oil and garlic for a lighter, Mediterranean twist. (Full recipe posted at terrysimpson.com) 🥣 Cowboy Caviar — A Smart Starter Before the main event, try Cowboy Caviar — a colorful bean salad from the American Southwest. It’s bright, high in fiber, and helps you eat more slowly (and more sanely). Mix black beans, black-eyed peas, corn,...

When Vitamin D Isn’t Sunshine in a Bottle Vitamin D is sold as bottled sunshine. Social media says it boosts immunity, prevents cancer, and makes you live longer. But science says something very different — and megadoses pushed by influencers like Dr. Eric Berg can do more harm than good. Here’s what you need to know. ☀️ The Sunshine Vitamin — and the Myth That Follows Vitamin D has been called the sunshine vitamin for over a century. We discovered it when children in industrial cities developed rickets — bones so soft they bent like rubber. The cure wasn’t pills. It was sunlight and milk fortified with Vitamin D. Today, that history is lost under a pile of influencer ads. Scroll through TikTok or YouTube, and you’ll see people claim Vitamin D cures everything — from fatigue to depression to cancer. One of the loudest voices is Dr. Eric Berg, who calls himself a “doctor.” Here’s the problem: he’s not a physician. He’s a chiropractor. And in California, chiropractors aren’t allowed to call themselves physicians. For good reason. Dr. Berg recommends doses of Vitamin D that are ten to twenty times higher than medical guidelines. That’s dangerous advice. Let’s look at what real science — not social media — tells us. 🧬 What Vitamin D Actually Does Vitamin D isn’t really a vitamin. It’s a hormone that helps your body absorb calcium, strengthen bones, and regulate parts of your immune system. Most adults need 600 to 800 IU per day — not 10,000. If your level is low, your doctor may recommend a short course of higher doses, but chronic mega-dosing can lead to toxicity. So how much Vitamin D do you actually need? That depends on your sun exposure, skin color, diet, and where you live. People who live in northern climates or rarely go outside might need a supplement — but the rest of us get plenty from sunlight and food. 📊 What the Research Shows The VITAL Trial, published in The New England Journal of Medicine (2019), followed over 25,000 people taking Vitamin D or a placebo. The result? No meaningful reduction in cancer, heart disease, or death. Other major studies say the same thing. If your Vitamin D levels are normal, taking more doesn’t improve health — it just makes your urine more expensive. There are benefits for people who are deficient, but that’s not most of us. A simple blood test can tell you if you truly need supplementation. ⚠️ Too Much of a Good Thing Vitamin D toxicity is not rare. Excess doses can cause calcium levels in your blood to spike, leading to nausea, confusion, kidney stones, and even heart rhythm problems. There is no benefit to megadoses of vitamin D (link) 🍳 Real Food, Real Sunshine Here’s the truth: you can get enough Vitamin D the way nature intended. Good sources include: Ten to fifteen minutes of midday sun on your arms and legs a few times a week is usually enough. If you live in Alaska in January, sure — take a supplement. But for most of us, a walk outside beats a handful of pills. 🧠 Why We Love Pills It’s easy to see why Vitamin D is so popular. It promises health without effort. Pop a pill instead of taking a walk, eat poorly, but believe you’re fixing it — it’s the illusion of health without the habit of health. But biology isn’t fooled. Our bodies need balance, not...

Animal Protein and Cancer Risk: What the Science Really Says Recently, Mark Hyman posted on X (formerly Twitter) that a new study suggests eating more animal protein might actually lower your risk of cancer. The study he pointed to came from the NHANES dataset—a U.S. survey of diet and health. It sounded reassuring, but it doesn’t line up with the bulk of the evidence. Here is the story about Animal protein and cancer risk: Let’s dig into what the science really shows. Red and Processed Meats: Where the Risk Is Clear If you want the strongest evidence, look at red and processed meats. Large prospective cohort studies and systematic reviews consistently show that higher intake of these foods increases cancer risk. The effect is clearest for colorectal cancer, but we also see it in breast, endometrial, and even lung cancer.[1–6] How big is the risk? Recent meta-analyses and systematic reviews find relative risks (RRs) and hazard ratios (HRs) in the 1.10–1.30 range for the highest vs. lowest intakes. For example, a comprehensive meta-analysis reported that every 50–70 grams per day of red or processed meat increased colorectal cancer risk by 15–32% (HR 1.15–1.32).[3,5] Processed meat generally carries more risk than unprocessed red meat.[2–3,6] That’s why the American Cancer Society recommends limiting red and processed meats. Their advice is clear: swap them out for fish, poultry, or legumes when possible.[15] Fish: A Safer Bet The data on fish tells a different story. Multiple studies and meta-analyses find a modest reduction in colorectal cancer risk with higher fish intake (SRR 0.94, 95% CI 0.89–0.99).[7–8] In fact, adding 50 grams of fish per day reduces risk by about 4%. Pescatarian diets (no red meat, but including fish) show even more protection. Compared to meat-eaters, pescatarians had a 9% lower overall and colorectal cancer risk (RR 0.91, 95% CI 0.86–0.96).[9] Poultry: Mostly Neutral Chicken and turkey usually get lumped in with “animal protein.” But when you pull the data apart, poultry tells a different story. Most meta-analyses show a neutral or even slightly protective association with colorectal cancer (RR 0.79, 95% CI 0.63–0.99 for white meat).[10–12] That said, a few studies hint at possible links with certain blood cancers, but those findings aren’t strong or consistent.[5,10] For most people, poultry is a much safer choice than red or processed meats. Dairy: A Mixed Picture Dairy is tricky. On one hand, milk and calcium-rich foods are consistently linked to a lower risk of colorectal cancer (RR 0.93, 95% CI 0.91–0.94).[4,13] On the other hand, high intake of milk or calcium may slightly increase the risk of prostate and endometrial cancers (RR 1.09–1.10).[13–14] No consistent associations are found for breast or ovarian cancer. Cheese intake in particular may even have protective effects, but results vary. Why the Confusion? So why did that NHANES study Mark Hyman highlighted find a small reduction in cancer mortality with higher animal protein? A few reasons: When you put NHANES side by side with larger, longer-term studies and meta-analyses, it looks like the outlier. The overwhelming weight of evidence shows that

When Green Tea Isn’t Chemotherapy Introduction Food is powerful. Eating well lowers your risk of many diseases, including cancer. Yet food is not chemotherapy. Still, the idea that broccoli or green tea could replace cancer treatment is tempting. It feels safe, natural, and hopeful. However, cancer is not treated with vegetables or tea. Cancer is treated with medicine. Let’s break down what food can and cannot do when it comes to cancer. Broccoli and Cruciferous Vegetables Broccoli, cabbage, Brussels sprouts, and other cruciferous vegetables contain natural compounds like sulforaphane. In lab studies, these compounds slow cancer cell growth. That is promising. Furthermore, population studies show that people who regularly eat cruciferous vegetables often have a lower risk of colon, lung, and breast cancers. So, broccoli can help lower risk. But here is the key point: broccoli does not cure cancer. No oncologist prescribes broccoli as chemotherapy. Prevention is not the same as treatment. Green Tea and Its Limits Green tea is another food often linked to cancer prevention. It contains catechins, such as EGCG, which in test tubes can slow cancer cell growth. Some studies even suggest that people who drink green tea regularly may have slightly lower cancer rates. But again, that is prevention. Once cancer begins, drinking green tea will not stop it. And when taken as concentrated supplements, green tea extracts can actually harm the liver. So, green tea is a fine beverage. But it is not chemotherapy. Personally, I prefer black tea — green tea tastes a little too much like pond water for me. Scams and False Hope Sadly, the gap between prevention and treatment is where scams thrive. You’ve probably heard of things like: Gerson TherapyApricot pits and soursopIvermectin Then there’s the Warburg effect. Otto Warburg correctly observed that cancer cells use sugar differently. But modern science has shown cancer is not a “sugar disease.” It is a DNA disease caused by mutations. Cancer cells can grow on sugar, ketones, and even vitamins. You cannot starve cancer with diet. What Medicine Has Done Now, let’s talk about the real success stories. Chemotherapy in the past was harsh, like carpet bombing. Yet it saved lives. My brother Jimmy was diagnosed with stage 4 Hodgkin’s disease in 1969. Thanks to experimental chemotherapy and radiation, he lived 37 more years. Today, treatment is even better. We have: Targeted therapiesImmunotherapyCombination therapies And vaccines are changing everything. The HPV vaccine prevents cervical, anal, and many oral cancers. It may even help lower melanoma risk. Researchers are now studying vaccines for brain cancers like glioblastoma and even for pancreatic cancer. No apricot pit will ever do that. Food Still Matters We should not ignore food. A poor diet filled with ultra-processed foods and low in fiber increases cancer risk. In fact, the rise in colon cancer among younger adults is likely tied to diets low in fiber and high in processed foods. The Mediterranean diet, rich in fruits, vegetables, whole grains, olive oil, and legumes, does more than prevent cancer. The large EPIC studies show it also lowers the risk of cancer coming back after treatment. That makes it...

Food Is Powerful, But It’s Not Enough Food shapes our health. Eating beans, fruits, vegetables, and whole grains can lower the risk of diabetes and other chronic conditions. Yet food does not replace medicine. Clearly, diets high in ultra-processed foods make diabetes worse. And yes, eating better is the most empowering thing anyone can do. Still, some claim that modern food is the only reason we have chronic diseases like diabetes. They argue that if people only ate “real food,” there would be no need for medicine. History proves otherwise. The Story That Changed Everything: Dr. Banting and Insulin In the early 1920s, Dr. Frederick Banting and Charles Best discovered insulin in Toronto. At the time, children with type 1 diabetes had no future. Families were told to put their kids on starvation diets, hoping to add a few months to their lives. Death was certain. Then came insulin. Doctors injected it into children already in comas. One by one, they woke up. They sat up, asked for food, and hugged their parents. What had been a hospital ward of silence turned into a place of joy. Insulin was the fastest-adopted drug in history. Banting became the youngest Nobel Prize winner at the time. That discovery did not come from food. It came from science and medicine. Two Types of Diabetes There are two main types of diabetes. Type 1 diabetesType 2 diabetes Food can help manage both types, but food alone is never enough. What Beans Can Do Beans are one of the best foods for blood sugar. They are full of soluble fiber, which slows down glucose absorption. They also provide plant protein and have a low glycemic index. That means they don’t spike blood sugar the way soda or white bread does. Research shows that eating beans regularly can lower hemoglobin A1c — the measure of long-term blood sugar — by about 0.3 to 0.5 percent. That is a real effect from food. Beans are also practical. They are inexpensive, found almost everywhere, and have been eaten by humans longer than almost any other protein source. Why Beans Aren’t Medicine Now let’s compare beans to metformin. Metformin is the first-line drug for type 2 diabetes. It lowers A1c by 1 to 2 percent. That’s two to four times more than beans. Metformin also lowers the risk of heart disease and has decades of safety data behind it. So while beans help, they are not metformin. If blood sugar is high, no amount of hummus or chili will bring it back to safe levels. Medicine is needed. Food lays the foundation, but medicine does the heavy lifting. The Best Diet for Diabetes: The Mediterranean Pattern When it comes to diet, the evidence is clear. The Mediterranean diet is the best overall eating plan for diabetes. This diet includes: Now, some people push back against whole grains. That may be because they grew up in the low-carb era, when grains were unfairly blamed for every health problem. But whole grains are healthy, especially for people with diabetes. They are far better for the body than bacon or butter. The Mediterranean...

When Salmon Isn’t a Stent Heart disease was four times more deadly than it is today. In those days, we had no statins, no stents, and no bypass surgery. Food was the only weapon doctors had. Pharmacies in Rome and Greece even stocked extra virgin olive oil for patients with “hardening of the arteries.” Doctors sent people to pick up bottles, almost like prescriptions. Olive oil wasn’t curing clogged arteries, but it showed an early recognition that diet mattered. Then scientists noticed something bigger. In certain Mediterranean villages, people lived longer with far less heart disease. It wasn’t genetic. Relatives who moved to cities and switched to Western diets developed heart disease much earlier. Researchers didn’t stop there. They followed men in villages across Europe and the Mediterranean for decades. Some communities ate diets heavy in saturated fats. They developed clogged arteries and heart disease quickly. Other communities ate diets rich in fruits, vegetables, legumes, fish, nuts, and olive oil. They had much lower rates of heart disease. This pattern became the foundation of what we now call the Mediterranean Diet. At that time, diet gave us hope. But today, we know that food alone is not enough. Lyon Heart Study The Lyon Diet Heart Study proved how powerful diet could be. Conducted just as statins came onto the market, it showed that patients with heart attacks who switched to a Mediterranean-style diet had a 70% lower risk of another cardiac event. That meant fewer heart attacks and fewer deaths. Later, the PREDIMED trial confirmed these results. In high-risk adults, the Mediterranean Diet reduced major cardiovascular events by about 30%. That’s impressive, but it also raises a question: can people sustain it? Adherence usually means sticking with the diet about 70 percent of the time. That’s not perfect. Here’s a personal example. I have hypercholesterolemia and a strong family history of heart disease. I follow the Mediterranean Diet carefully. But even with strong adherence, my LDL cholesterol never dropped below 180. With two drugs — Zetia and Crestor — my LDL is now in the 40s. Food helps. Medicine saves. Atherosclerosis begins early in life The PESA Heart Study showed why this matters. Researchers in Spain followed adults who felt perfectly healthy. Using advanced imaging, they found more than 60 percent already had plaque in their arteries. Atherosclerosis begins silently, and often decades before symptoms appear. The JUPITER trial with rosuvastatin (Crestor) proved what medicine can do. Statins reduced cardiovascular events by 44 percent, and the study had to stop early because the benefit was so strong. And then there’s Dean Ornish. His program is often called the “diet that reverses heart disease.” But it was never just a diet. His patients quit smoking, took statins, took blood pressure medications, and practiced yoga. Ornish proved that lifestyle matters — but it was food and medicine together that made the difference. Barbara O'Neill and Cayenne Pepper Meanwhile, scammers still sell false hope. Barbara O’Neill, banned from giving health advice in Australia, charges thousands for seminars where she claims cayenne pepper “opens arteries.” That’s pure fiction. Cayenne is a spice, not a stent. She also claims cholesterol guidelines only exist to enrich drug companies. Yet my three-month supply of Crestor costs $2.36, while she profits thousands. The real con is clear. So here’s the truth: salmon is healthy, but it isn’t a stent. Olive oil helps, but it isn’t a statin. Food prevents disease. Medicine treats it. Together, food and medicine are...

When Bananas Aren’t a Beta Blocker People love to believe that food can replace medicine. We talked about this in Episode One, where I explained that Hippocrates never said “let food be thy medicine.” Still, the myth endures. Food does matter. The right eating pattern can lower blood pressure. One of the best-studied is the DASH Diet—short for Dietary Approaches to Stop Hypertension. It is often called America’s version of the Mediterranean Diet. While the Mediterranean Diet was being mapped out for overall health, the DASH researchers asked a sharper question: what foods can lower blood pressure directly? Why DASH Is Unique Unlike most nutrition studies, the original DASH trial provided all the food to participants. That meant researchers knew exactly what people ate, meal after meal. This is rare and expensive, but it gave them confidence in the results. The DASH diet emphasizes: Because it combined several food groups, DASH worked quickly. Within two weeks, blood pressure dropped. What the Studies Show The results were consistent. People following DASH lowered their systolic blood pressure (the top number) by 8–11 mmHg and their diastolic pressure by 5–6 mmHg. That is about the same as one standard blood pressure pill. Even more important, DASH showed that sodium reduction matters. Those who cut sodium intake to 1,500–2,300 milligrams per day saw the greatest improvements. This shattered the myth that unlimited salt is safe. Too much sodium raises blood pressure, increases heart disease risk, and fuels strokes. The Role of Electrolytes This is where things get messy. Electrolytes, especially sodium, are necessary during prolonged exercise—typically more than 1–2 hours, in hot weather, or when sweating heavily. Under those conditions, sodium helps prevent hyponatremia, a dangerous drop in blood sodium levels. However, for most people exercising less than an hour, water is enough. Regular meals will replace lost sodium. Salty drinks or powders aren’t required. In fact, most commercial sports drinks don’t even contain enough sodium to match sweat losses in extreme events. The Salt Supplement Scam Here is where the grift appears. Shirtless salesmen on social media love to sell high-priced mango-flavored salt packets as “essential” electrolytes. They promise performance and recovery, but they may actually raise your blood pressure and put you at risk. Science says otherwise. Electrolyte supplementation should be individualized and used with caution. People at highest risk from unnecessary sodium loading include: Even ultra-endurance athletes cannot rely on sodium supplements alone. If they drink more than they lose, sodium will not prevent hyponatremia and may make things worse. The best strategy is to drink to thirst and use salty foods or fluids only when truly needed. What a DASH Day Looks Like How can you follow DASH in real life? Here’s one...

When Tofu Isn’t a Statin People love to say “food is medicine.” Some even claim Hippocrates himself said it. But here’s the thing: he didn’t. The phrase does not appear in any of his surviving writings. In fact, historians believe the line was created centuries later and then falsely attached to Hippocrates to give it weight. Still, the idea persists. Even the current head of HHS, Robert F. Kennedy Jr., has repeated the myth. And when RFK Jr. is your fact-checker, you know you’re in trouble. Now, as someone certified in Culinary Medicine, I believe food is incredibly powerful. Eating the right foods can prevent disease, improve health, and help you live longer. However, food alone rarely works as well as actual medicine. That is especially true when it comes to cholesterol. The Portfolio Diet In the early 2000s, Dr. David Jenkins and his team introduced what they called the Portfolio Diet. Instead of focusing on one “superfood,” the diet combines several cholesterol-lowering foods: Each one has a small effect. But when you put them together, the benefits add up. Why does it work? Cholesterol gets secreted by your liver into bile, then travels into your gut. Normally, most of that cholesterol is reabsorbed into your bloodstream. But fiber and plant sterols bind to cholesterol and drag it out of your body. That’s why bowel movements are brown—bile is brown, and fiber helps carry it out. More fiber means you feed your gut bacteria and flush away cholesterol. It really is a win-win. What the Studies Show The Portfolio Diet has been tested in multiple clinical trials. In one JAMA study, people who followed the diet lowered their LDL cholesterol by about 13 to 14 percent over six months. That translated to a drop of about 24–26 mg/dL. Other studies show that people who stick with it can lower their LDL by 17 percent on average. Some who were especially diligent saw drops of more than 20 percent at one year. The Portfolio Diet also improves non-HDL cholesterol, apolipoprotein B, and long-term risk for heart disease. So yes—it works. In fact, the effect is similar to what you get from early statins like lovastatin. What It Looks Like in Real Life The science sounds great. But how do you actually eat this way? Here’s one example day: Breakfast:Snack:Lunch:Dinner:Extra: That daily pattern gives you soy protein, fiber, nuts, and plant sterols. But here’s the challenge: it takes careful planning to hit the right doses every day. It’s not impossible—but it is hard to sustain. How It Differs from the Mediterranean Diet Many people confuse the Portfolio Diet with the Mediterranean Diet. Both are plant-forward, emphasize nuts, legumes, whole grains, and lower cardiovascular risk. However, the Mediterranean Diet is broader and easier to follow. It includes olive oil, fish, fruits, vegetables, and even moderate wine. The Portfolio Diet, on the other hand, is very prescriptive. You must hit specific amounts of soy protein, fiber, and sterols daily. Think of the Mediterranean Diet as the entire restaurant, while the Portfolio Diet is just one corner of the menu—focused...

Milk: Life, Death, and the Paradox Milk has always been central to survival. When mothers died in childbirth—and this happened often before modern medicine—infants survived only if they had access to another nursing mother or wet nurse. When that wasn’t possible, families sometimes turned to the milk of other mammals. That discovery helped keep our species alive. However, milk’s role in human survival carried a hidden danger. While milk nourished infants, it also became a deadly carrier of disease. When Raw Milk Killed Thousands During the 1800s, raw milk was anything but safe. In New York City, dairies kept cows next to distilleries, feeding them whiskey mash. The resulting milk was bluish and watery. To disguise it, producers added chalk and plaster. Parents unknowingly gave this milk to children. According to estimates, 8,000 infants die a year from contaminated milk in New York alone. Milk also spreads tuberculosis, diphtheria, scarlet fever, and typhoid. A simple glass of raw milk could kill. Louis Pasteur and the Germ Theory The turning point came with Louis Pasteur, a French chemist who proved microbes spoiled wine and beer. He developed the process of pasteurization: heating a liquid enough to kill pathogens without ruining flavor. His discovery revolutionized public health. Pasteur’s germ theory of disease proved that invisible microbes caused illness. Applied to milk, this meant heating could save lives. Pasteur’s work inspired sterilization in surgery, the discovery of TB bacteria, and eventually vaccines. The American Fight for Safe Milk In the U.S., pediatrician Abraham Jacobi urged families to boil milk by the 1870s. Philanthropist Nathan Straus built pasteurized milk stations across New York. Mortality rates for children who drank Straus’s milk dropped by nearly 50%. Pasteurization was not flashy, but transformative. Alongside clean water and vaccines, it became one of the greatest advances in human health. Tragedy in Residential Schools Indigenous children in Canada’s residential schools were forced to drink raw milk from cows raised on pasture. The cows looked healthy, but many carried bovine tuberculosis. Children sickened and died. In some schools, mortality reached 30–60% in just five years. Hundreds of unmarked graves discovered in recent decades reveal the human toll. Even the cleanest farm or happiest cow can carry pathogens. You cannot see tuberculosis or E. coli in a glass of milk. Pasteurization is the only safeguard. Raw Milk in the Modern Era Despite history, raw milk has returned as a “wellness” trend. Politicians like RFK Jr. have promoted it, even doing raw milk “shots” with influencer Paul Saladino in the White House. But nostalgia doesn’t erase microbiology. Just weeks later, Florida saw 21 people sickened—including six children—by E. coli and Campylobacter from raw milk. Seven were hospitalized. Two developed life-threatening complications. If someone claims to support children, selling raw milk undermines that promise. Myths vs. Facts Myth: Raw milk has more nutrients. Fact: Pasteurization causes <10% vitamin loss. Proteins, calcium, and fats remain intact. Myth: Raw milk prevents asthma. Fact: Studies show lower allergy rates in farm kids, but due to the farm environment, not the milk. Myth: A clean farm means safe milk. Fact: Even pristine dairies can harbor invisible pathogens like TB, Salmonella, or Listeria. Myth: Pasteurization “ruins” milk. Fact: Pasteurized milk is...

Protein Powders: What’s Real, What’s Hype, and Why It Matters Protein powders are everywhere. Walk into a gym, scroll through social media, or visit a health food store, and you’ll see tubs of whey, egg, pea, and soy protein. Add buzzwords like “isolate,” “hydrolysate,” and “grass-fed,” and suddenly these powders sound like liquid gold. But how much of this is science—and how much is hype? From Surgeons to Shakers Surgeons were among the first to use modular proteins. In the ICU, when patients couldn’t eat, we relied on early protein formulas. These weren’t the big plastic tubs you see at Costco. They were custom-made, extremely expensive, and delivered directly into the gut through a feeding tube. Proteins like albumin cost thousands of dollars and were carefully monitored. Over time, science moved forward. Modern protein powders have become more affordable and accessible. What once cost hospitals a fortune is now sold in shiny containers at gyms and supplement shops. That’s progress—although it also opened the door for plenty of marketing nonsense. The Egg Protein Craze The very first protein powders sold to the public in the 1950s were made from eggs. Hollywood stars promoted them as the secret to beauty and muscle. Soon, the “beautiful people” diet drifted into gyms, where bodybuilders grabbed onto the promise of sculpted muscles. Eventually, protein shakes became a middle-America trend. Today, gyms often make more profit selling supplements than memberships or training. That’s not nutrition—it’s salesmanship. Curds, Whey, and the Rise of Dairy Protein Remember the nursery rhyme about “curds and whey”? That wasn’t just poetry. Cheese making separates milk into two parts: the solid curds and the liquid whey. For centuries, whey was a waste product. Farmers dumped it or fed it to pigs. Then researchers discovered that whey contained high-quality protein, packed with amino acids. Now, whey protein is the biggest player in the supplement industry. Isolates and hydrolysates are simply forms of whey with more processing. They’re not magic—they’re filtered versions of what used to be discarded. Beyond Cows: Other Sources of Protein Cows aren’t the only animals providing milk protein. Goats produce protein powders, too, often marketed as “easier to digest.” Then there’s pea protein, soy protein, and rice protein, sold to vegans and those with dairy allergies. These plant-based versions can be useful, but they aren’t inherently superior. Branched-chain amino acids (BCAAs) are another popular product. They sound impressive, but in reality, if you’re eating enough protein in your diet, you already have plenty of BCAAs. Extra scoops don’t turn into extra muscle. Why Surgeons Still Prescribe Them Here’s the irony. While influencers push powders as miracle muscle builders, surgeons actually prescribe them for medical reasons. After weight-loss surgery, patients can’t eat large amounts of food, so modular proteins help meet nutritional needs. In ICU patients with short gut syndrome or severe illness, protein powders save lives. Doctors used them first—long before gyms turned them into cash cows. The difference? We used them based on data, not marketing hype. The Bottom Line Protein powders are tools, not miracles. They’re convenient, portable, and sometimes necessary. But they’re not a shortcut to health. If you eat enough protein from whole foods, you probably don’t need that expensive tub with the shiny label. The supplement industry thrives on hype. Science thrives on evidence. And if history has shown us anything, it’s that evidence always wins—eventually. References Boirie Y, Dangin M, Gachon P, Vasson M-P,...

Make America Healthy Again? Hyman’s Half-Truths Exposed Mark Hyman loves a soundbite. One of his favorites is: It sounds inspiring. Unfortunately, it isn’t true. Nutrition Is Powerful — But It’s Not Magic I’m certified in culinary medicine, and I live the Mediterranean diet. Good nutrition matters. It lowers risk. It supports treatment. However, it cannot replace medicine for people with established disease. The DASH trial (Sacks et al., NEJM 2001) proved that eating more fruits and vegetables while cutting sodium lowers blood pressure by the same amount as one blood pressure pill. That’s great news for prevention. But for those with heart disease, diabetes, or kidney problems, nutrition alone can’t cure the condition. Before the year 1800, even if you survived childhood, your life expectancy was still in your 30s or 40s (Roser et al., Our World in Data). People then ate “organically,” free from dyes and microplastics. They also died young. Modern life expectancy came from clean water, vaccines, and medicine, not kale. Samoa and Tahiti: Diet Didn’t Save Them Samoa in 2019 had a diet Instagram influencers dream about — fresh fish, fruit, and root vegetables. Then measles hit. Two infants had died in 2017 because nurses mixed the MMR vaccine incorrectly. The government suspended vaccinations for nearly a year, and coverage dropped to about 31%. Into that trust gap stepped anti-vaccine activists, including RFK Jr., spreading misinformation. By late 2019, Samoa had over 5,700 cases and 83 deaths — most in children under five — in a population of just 200,000. Schools closed. Public gatherings stopped. Unvaccinated homes had to hang red flags so mobile teams could find them. Only when vaccination resumed did the outbreak end (WHO, 2019). Tahiti’s story was similar. Beautiful diet. Fresh food. Yet measles still spread. The only thing that stopped it was vaccination, not nutrition. What Hyman Really Sells Mark Hyman is trained in family medicine. He co-directed Canyon Ranch’s health program, then founded the Cleveland Clinic’s Center for Functional Medicine — a role he no longer holds. His version of “functional medicine” isn’t recognized by the American Board of Medical Specialties. Chiropractors, dentists, and nurses can buy a certification and call themselves “doctor.” In California, only MDs and DOs can legally use the title “physician,” but in many states, the public gets fooled. Hyman now uses his Make America Healthy Again (MAHA) campaign to give his brand of pseudoscience legitimacy. My Crestor costs $2.36 for three months, and my doctor gets nothing for prescribing it. His supplements? Around $100 for the same time, straight into his pocket. Real Data Beats Hype The Lyon Diet Heart Study (de Lorgeril et al., Circulation 1999) found that a Mediterranean diet reduced the risk of another heart attack by 72% in people who already had heart disease. But those patients were still taking statins, aspirin, and blood pressure meds. Diet complemented medicine; it didn’t replace it. The JUPITER trial (Ridker et al., NEJM 2008) showed that statins cut cardiovascular events by 44% in people with normal LDL but high CRP. No supplement stack or smoothie matches that. Why This Is Personal My dad had a heart attack at 55. Doctors told him not to expect another 20 years. Five years later, statins came out. He took them faithfully, along with his blood pressure medicine. He...

Carter’s Little Liver Pills: The Original Detox Scam and Its Modern Cousins For more than a century, people have searched for quick fixes to “cleanse” the liver. From old‑time laxatives to today’s wellness shots and hangover probiotics, the promise is the same: remove toxins, feel better, live longer. However, as science catches up with marketing claims, we learn a hard truth — most of these cleanses never did what they promised. The Sluggish Liver Myth Back in the 1800s, doctors blamed nearly every health problem on a “sluggish liver.” Headaches, fatigue, irritability — even bad moods — were supposedly signs that the liver wasn’t “lively” enough. Enter Carter’s Little Liver Pills. These small tablets promised to fix “biliousness,” an old term for feeling miserable and out of sorts. The secret ingredient? Cascara sagrada, a plant‑based laxative. In short, the pills made people poop, and that temporary relief was sold as detoxification. Marketing Genius in a Pill Bottle Carter’s advertising strategy worked brilliantly. Their message was simple: if you feel bad, it’s your liver’s fault — and their pills were the cure. The campaign was so successful that the phrase “more than Carter’s got pills” became American slang for “an absurd amount of something.” Sadly, that formula still works today. Many modern health products use the same playbook: invent a vague condition, blame it for everything, then sell the cure. Modern Detox Myths: Dose, ZBiotics, and the Olive Oil Flush Fast‑forward to today and you’ll see similar claims everywhere. Dose for Your Liver, a wellness shot with milk thistle and turmeric, promises to “cleanse” the liver and support “500 daily functions.” While it cites studies showing reduced liver enzymes, those studies involved people who already had liver problems — not the average healthy person grabbing a detox shot after brunch. ZBiotics Pre‑Alcohol markets itself as a probiotic that breaks down acetaldehyde, a compound linked to hangovers. The truth is more complicated. Your liver clears almost all acetaldehyde on its own, while your gut bacteria handle less than five percent. Most hangover symptoms actually come from alcohol itself, dehydration, and inflammation — not a single molecule. Perhaps the most dramatic claim is the “liver flush” made from olive oil and lemon juice. Supporters insist that the green balls they pass in the toilet are gallstones. However, chemical tests show these “stones” are actually soap‑like clumps created when oil mixes with digestive fluids. Real gallstones are hard and form in the gallbladder; they do not dissolve overnight or pass easily. Even people without gallbladders “flush stones,” which proves the myth. What Actually Supports Liver Health The good news? You don’t need a cleanse. Your liver already detoxes naturally — 24 hours a day. Instead of chasing fads, focus on habits proven to protect it: Drink coffeeEat polyphenol-rich foodsGet fiber from beans, greens, and whole grains:Exercise regularly:Limit alcohol:Stay up to date on vaccines: The Fall of Carter’s Pills — and the Lesson By the 1950s, science caught up to marketing. Constipation wasn’t liver...

Goat Glands, Chloroform, and the City That Saved Surgery (How Edinburgh dragged American medicine out of the Wild West) When we think about modern surgery, it’s easy to imagine it has always been clean, safe, and scientific. However, that could not be further from the truth. Surgery was more like a horror show just over 150 years ago. Patients faced unbearable pain, filthy instruments, and shocking guesswork. Today, we’ll explore how the Scottish city of Edinburgh transformed surgery — and how America, for far too long, ignored the science in favor of quick fixes and fast profits. Along the way, we’ll meet heroes like James Young Simpson and Joseph Lister, as well as villains like John R. Brinkley and Willard Bliss. We’ll also see why modern “wellness influencers” aren’t so different from the quacks of the past. Edinburgh: The Peak of Medical Science In the 18th and 19th centuries, Edinburgh was the world’s medical capital. Students from across Europe and the American colonies traveled there to study anatomy, surgery, and the latest medical theories. Because of this, early American physicians like Benjamin Rush and John Morgan brought Edinburgh’s teachings home, helping to found the first U.S. medical school at the University of Pennsylvania. Harvard soon followed with a similar model. However, while a few elite schools adopted Scottish standards, most of America remained a medical free-for-all. Outside major cities, anyone could call themselves a doctor, and “miracle cures” were everywhere. This was the true “Wild West” of medicine — long before the cowboy era we usually imagine. James Young Simpson: Ending Pain in Surgery Next, let’s fast-forward to the mid-1800s. At this time, one of the greatest problems in surgery was pain. Without anesthesia, operations had to be done quickly, often in less than a minute, and the suffering was unbearable. That changed in 1846, when ether anesthesia was first used in Boston. News of ether’s success quickly crossed the Atlantic. By the time the next ship arrived in Edinburgh, surgeons were already experimenting with it — and looking for something even better. Enter James Young Simpson, an obstetrician and, yes, one of my relatives. In 1847, Simpson discovered that chloroform worked better than ether and was easier to use. His famous breakthrough happened during a dinner party experiment, where he and his friends inhaled chloroform, passed out, and woke up amazed. Surgery would never be the same again. Joseph Lister: Stopping Deadly Infections Solving pain was one thing, but there was another huge problem: infection. After surgery, most patients didn’t die from the knife — they died from the germs they couldn’t see. This is where Joseph Lister changed history. Influenced by Louis Pasteur’s germ theory, Lister realized that microorganisms caused infection. He began using carbolic acid to clean wounds and sterilize instruments. While some of his colleagues mocked him, the results spoke for themselves: surgical death rates plummeted. Lister’s work eventually led to asepsis, the sterile environments we now take for granted in operating rooms. America Ignored the Science — and a President Died Unfortunately, the United States was slow to adopt these life-saving ideas. A tragic example is the death of President James Garfield in 1881. After being shot, Garfield’s wound was not fatal....

A Hole Lot of Nonsense: Surgery Before Science People once drilled holes in skulls to cure madness And in some cases… it actually helped. Well, if you consider madness what happens if you get a stroke from too much pressure in your brain from trauma That’s the wild part. While visiting the Surgeons’ Hall Museum in Edinburgh, I saw ancient skulls with round holes cut into them—evidence of trepanation, one of the world’s oldest surgeries. Even more shocking? Many of those patients survived. Some healed so well that they lived for years. But let’s back up. What is trepanation? It’s the act of scraping or drilling a hole in your skull. Ancient people did it across continents—from South America to Europe. We don’t know exactly why. Some may have used it to relieve pressure after a head injury. Others might have believed it released evil spirits. Here’s the thing: it sometimes worked. Today, we know that pressure in the brain—from a bleed, swelling, or injury—can be deadly. Modern medicine sometimes calls for drilling a hole or even removing part of the skull to save a patient’s life. The ancients may have stumbled onto something real. Or they may have been guessing. That’s the danger when we mix luck with ritual. If one patient improves, people assume the treatment works—even if there’s no science behind it. Dr. Cotton and the colon cure Jump ahead to the 1900s. Dr. Henry Cotton believed mental illness came from hidden infections in the body. So what did he do? He had his surgeons remove teeth, tonsils, stomachs, and colons—even when patients showed no symptoms. Many died. Most didn’t improve. Still, Cotton was praised in journals and trusted by major institutions. His confidence overshadowed the lack of results. It’s a painful reminder that being sure of yourself doesn’t make you right. Sounds like modern-day influencers - confidence beyond erudition. Today’s brain hacks: same pattern, better packaging Right now, people are terrified of dementia. That fear fuels a massive market for brain supplements. One of the biggest sellers? Lion’s Mane mushrooms. They’re in powders, coffees, and pricey pills. Some lab research suggests benefits, but actual human studies? Weak at best. Meanwhile, studies show that eating a Mediterranean or MIND-style diet can reduce your risk of dementia by up to 50%. But those diets don’t come in fancy bottles. Instead of focusing on real food, we chase the next shiny pill. And let’s talk about PRP… PRP stands for platelet-rich plasma. Some orthopedic surgeons spin down your blood, pull out platelets, and inject it back into sore joints. They claim it speeds healing. The truth? There’s little evidence that PRP works for most uses. But it’s expensive. And because it sounds high-tech, people trust it. The orthopedic surgeon gets the thousands of dollars for it because insurance won't cover it. They won't cover it because it isn't a researched treatment. But if your surgeon says here take this and you will recover faster - what to do? I should know—I co-authored one of the first papers on PRP for diabetic wounds, where it actually showed benefit. But that’s a far cry from injecting it into tennis elbows for cash. We’ve upgraded the tools. Not always the thinking. What history teaches us When I look around this museum, the lesson is clear: We’ve always wanted to help. But good intentions without good science can hurt people. Real medical progress comes from questioning our own assumptions. It comes from saying, “Let’s study...

A Shocking Health Trend from the Past Today, you might see ads for detox teas, liver cleanses, and even hydrogen water. These products promise energy, better health, and a longer life. But strange health trends are nothing new. In the 1920s and 1930s, people paid good money to drink radioactive water. They believed it gave them energy, cured pain, and even helped them live longer. One brand, called Radithor, was sold as “perpetual sunshine in a bottle.” Yes—people drank water mixed with radium, the same element now used in cancer treatments and nuclear reactors. Why Did People Think It Worked? At first, radium looked like a miracle. It glowed in the dark, and doctors were just beginning to understand radiation. Companies saw a chance to make money. So they started selling radium in toothpaste, face cream, chocolate, and, yes, bottled water. One famous product, Radithor, was sold as a cure for everything from tiredness to “low manhood energy.” People believed it worked. Why? Because it came from science. It looked exciting. And it was easy to believe a glowing bottle held glowing health. Even doctors promoted it, just like some do with today’s wellness fads. Read more on Radithor from the Oak Ridge Associated Universities Meet the Tragic Case of Eben Byers One man named Eben Byers became the face of this trend. He was rich, well-known, and loved Radithor. He drank it every day—three bottles a day for years. For years, he said he felt great. But soon, the side effects started. Eventually, his body became so radioactive that they had to bury him in a lead coffin. It took years for this to take effect. But during the years he was drinking his deadly potion, he claimed improved health and vitality. This helped end Radithor, but the public didn’t learn the bigger lesson. Fast Forward to Today Even though we know better, we still fall for bad science with a shiny label. Let’s look at a few modern examples: Gary Brekkahydrogen waterDöse Liver Cleanse is Goop These trends all follow the Radithor formula: What’s the Real Risk? Most modern products won’t melt your jaw. But they can waste your money, give false hope, or delay real care. Worse, they can make people distrust doctors and trust influencers instead. Just like Radithor, these products often look scientific, but they skip important steps—like peer review, clinical trials, and safety data. liverWhat Should You Do Instead? Instead of chasing magic drinks or secret pills:

Who Was Dr. Salisbury? First, let’s meet the man behind the meat. Dr. James Henry Salisbury was a doctor during the American Civil War. He worked hard to understand why so many soldiers got sick. He noticed that stomach problems like diarrhea and dysentery were everywhere in the army camps. Because of this, he believed the problem came from food. But instead of looking at germs, he blamed vegetables. That’s right—he thought vegetables caused disease. To children everywhere, he became a hero. To science? Not so much. What Did He Believe? Dr. Salisbury believed that vegetables and starchy foods rotted in the gut. He said they caused inflammation and sickness. He thought the best way to stop disease was to eat meat—and only meat. So, he created a special food: the Salisbury steak. This steak wasn’t fancy. He ground up lean beef, shaped it into a patty, and told people to eat it three times a day. With it, they could drink only hot water or black coffee. No fruit. Absolutely no sugar. No grains. And definitely no vegetables. Why Did It Seem to Work? At first, some people felt better on the Salisbury diet. But why? Here’s the real reason: it wasn’t the meat. It was the boiling. Back then, most water carried bacteria. That bacteria caused all kinds of sickness. When soldiers boiled coffee, they accidentally killed the germs in the water. When they ate fully cooked meat, they avoided raw, dirty food. So yes, people improved. But not because vegetables were bad. They got better because boiled water and cooked meat killed bacteria. What Did He Get Wrong? Now, let’s talk about what he missed. germsbacteriafiberplants He meant well, but he built a health plan on the wrong cause. Instead of fixing the real issue, he created a food myth that lasted for years. Why Does This Still Matter? Even though Dr. Salisbury lived over 150 years ago, his ideas are back—on TikTok. Some people today say meat is the only healthy food. They avoid fruits, grains, and vegetables. They blame plants for everything from bloating to brain fog. Sound familiar? They’re repeating Salisbury’s mistake. They’re trusting old beliefs instead of new science. What Science Says Now Let’s be clear. Science today tells a different story. nutrient problems long-term risks Instead of eating like it’s 1863, you can follow a plan that supports your body and your taste buds. The best example? The Mediterranean diet—with healthy fats, lean protein, vegetables, fruits, and yes… even a little red wine. In Summary Dr. Salisbury had a strong idea—but he missed the mark. He didn’t know about bacteria. He thought vegetables were the enemy. He gave us Salisbury steak, but also gave us a lasting food myth. So next time someone says vegetables cause disease, just smile and say: “We’ve been down that road. It was dusty, undercooked, and came

The Smoothie That Changed My Mornings (And the Appliances That Helped) Let’s talk about kitchen appliances. Yes, those gadgets sitting on your counter—or hiding in a cabinet—can either make your life easier... or drive you nuts. Today, I want to share how two small appliances completely changed my mornings. And no, I’m not paid to say any of this. It Started With the Air Fryer First, let’s be honest: nothing has brought more people back into the kitchen than the air fryer. It’s fast, easy, and makes food crispy without all the oil. In fact, according to Consumer Reports, the air fryer has become one of the most popular kitchen tools in America in the last few years.¹ This got me thinking—what other simple appliances could actually make healthy habits easier? My Complicated Coffee Routine For years, I had a fancy coffee routine. I ground my beans fresh. I did pour-overs. I used a timer and scale like I did chemistry. The coffee was great, but the process? Not so much. Then one day, I tried Nespresso. Just pop in a capsule, push a button, and you get a strong, rich espresso with foam on top. It was so easy that I started enjoying my mornings again. No, I’m not sponsored by Nespresso—I just like sharing what works. The Smoothie Problem Next, let’s talk about smoothies. I have tons of smoothie recipes. I’ve written them, shared them, and even made videos about them. But honestly? I stopped making them for a long time. Why? Because of one thing: my Vitamix blender. Now, don’t get me wrong. It’s a powerful machine. It can crush anything. But it’s big. It’s loud. It has too many parts. Just getting it out of the cabinet felt like a workout. And cleaning it? Forget it. So even though I wanted to make smoothies, I kept skipping them. It was just easier to grab a banana and move on with my day. The Nutribullet Fix Then everything changed. I bought a Nutribullet. It’s small, easy to use, and quick to clean. I keep it on the counter. It takes about 30 seconds to rinse after using. And because of that, I’ve started making smoothies again—almost every day. Just like that, a healthy habit became simple. And no—I’m not paid by Nutribullet either. But I believe in sharing the tools that actually help. My Favorite Morning Smoothie Here’s the one I make the most right now. It gives you a little caffeine, some protein, and tastes like a treat. ☕️ Coffee Whey Protein Smoothie You’ll need: Optional extras: Directions: Put everything in the blender. Blend until smooth. Pour and enjoy! The Big Idea Sometimes, the hardest part of a healthy habit isn’t the food—it’s the tool. If your blender is too much work, you won’t use it. If your coffee takes 20 minutes to make, you’ll skip breakfast. But with the right appliance? You remove the stress. And that makes the habit stick. Final Thoughts If you’re trying to eat better, start by making your kitchen easier to use. Keep the tools you love on the counter. Ditch the ones that frustrate you. And if you're changing your diet in a serious way? Talk to a registered dietitian and a board-certified doctor, not a chiropractor or some “wellness...