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Neu5Gc featured article

N-glycolylneuraminic acid, or Neu5Gc, is a sialic acid – a nine-carbon sugar molecule – produced by most nonhuman mammals. Sialic acids serve diverse roles, such as mediating cell-to-cell interactions, triggering cell signaling cascades, and binding to pathogens. Humans do not produce Neu5Gc; however, trace amounts of the compound are commonly present in human urine, suggesting that Neu5Gc is obtained in the diet. Foods highest in Neu5Gc include red meat and milk. It is rarely present in fish or poultry, but eggs are rich in Neu5Ac.

Neu5Gc is similar in structure to Neu5Ac, a sialic acid produced in the human body. Due to this similarity, Neu5Gc is handled by the body's biochemical pathways as native. However, the body's immune system recognizes Neu5Gc as foreign and produces antibodies. Therefore, consuming foods containing Neu5Gc may elicit an immune response, triggering inflammation and potentially providing a unique dietary link between the consumption of animal products...

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diet

How Many Eggs Can You Safely Eat in a Day? - Rhonda Patrick

Posted on January 21st 2025 (4 months)

In this clip, Dr. Rhonda Patrick explores egg consumption, its health impacts, nutrient benefits, cholesterol considerations, and her personal egg preferences.

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Q&A #65 with Dr. Rhonda Patrick (12/7/24)

Posted on December 10th 2024 (5 months)

Dr. Rhonda Patrick discusses _Akkermansia muciniphila_, vitamin B1's effect on blood sugar, emulsifiers in food, and electrolyte supplements.

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Q&A #64 with Dr. Rhonda Patrick (11/2/24)

Posted on November 19th 2024 (6 months)

Dr. Rhonda Patrick discusses silicone safety, grounding, pentadecanoic acid, and the potential benefits of olive leaf extract and peptides.

Topic Pages

  • Caloric restriction

    Caloric restriction is the practice of long-term reduced energy intake. It delays the onset of age-related chronic diseases in animals.

  • Fasting

    Fasting – the voluntary abstinence from food and drink – is an ancient practice now widely appreciated for its beneficial effects on healthspan.

  • FOXO

    FOXO proteins are transcriptional regulators that play an important role in healthy aging. Some FOXO genes may increase lifespan.

  • Microplastics

    Microplastics are tiny plastic particles, less than 5 millimeters in size, that pose immense environmental and health risks due to their widespread presence.

  • Neu5Gc

    Neu5Gc is a sialic acid produced in many mammals but not in humans. It is found in red meat and other animal products and has been found to accumulate in some human tissues.

  • Omega-3 fatty acids

    Omega-3 fatty acids play critical roles in human health and may be beneficial in ameliorating symptoms associated with chronic health conditions and in combating aging-related diseases.

  • Polyphenols

    Polyphenols are bioactive plant compounds with a wide range of health benefits.

  • Salmon roe

    Salmon roe, the internal egg mass found in female salmon, is rich in protein, vitamins, and the omega-3 fatty acids EPA and DHA.

  • Sugar-sweetened beverages (SSBs)

    Sugar-sweetened beverages such as soda, juice, and sports drinks provide large doses of rapidly absorbable sugar, posing a unique risk to health.

  • Time-restricted eating

    Time-restricted eating is a form of daily fasting wherein a person eats only during a limited time window, typically 8- to 12-hours.

News & Publications

  • Artificial sweetener sucralose may disrupt the brain's appetite regulation by mimicking sweetness without increasing blood sugar, leading to increased hunger and altered brain activity. www.nature.com
    Brain Diet Obesity Sugar Weight Loss

    Artificial sweeteners like sucralose are marketed as healthier alternatives to sugar, but they may send mixed signals to the brain. A recent study found that sucralose increased hunger and altered activity in the part of the brain that regulates appetite, with effects differing by body weight.

    Researchers asked 75 young adults—some with a healthy weight and some with overweight or obesity—to drink a beverage sweetened with either sucralose (often marketed as Splenda), sucrose (table sugar), or plain water on three separate occasions. Afterward, the researchers measured the participants' blood glucose levels, collected their self-reported hunger ratings, and conducted brain scans to examine activity and connectivity in key regions involved in appetite control.

    Compared to sugar, sucralose increased blood flow to the hypothalamus and promoted stronger feelings of hunger. Sucralose also heightened hypothalamic activity more than water but didn’t influence hunger. Only sugar elevated blood glucose levels, an increase linked to reduced activity in the hunger-regulating regions of the brain.

    Interestingly, the brain’s response to sucralose differed based on body weight: In people with a healthy weight, sucralose enhanced connections between the hypothalamus and areas involved in attention and decision-making. In those with overweight, sucralose diminished connections to brain regions that process bodily sensations. And those with obesity exhibited little to no change in these neural connections. Compared to water, both sweeteners elicited distinct patterns of brain activity depending on weight status.

    These findings suggest that sucralose interferes with the brain’s normal appetite-regulating signals by mimicking sweetness without delivering the expected rise in blood sugar. This mismatch appears to increase hunger and alter brain connectivity in ways that vary depending on body weight. Artificial sweeteners also affect the gut microbiome. Learn more in this clip featuring Dr. Eran Elinav.

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  • Ketogenic diet raises brain blood flow by 22% and increases brain-derived neurotrophic factor by 47%, highlighting its potential to support cognitive function even in people without cognitive impairment. pubmed.ncbi.nlm.nih.gov
    Brain Diet Ketosis Memory BDNF Ketogenic Diet

    Glucose has long been considered the brain’s primary fuel, but ketone bodies may offer critical support, especially during periods of low carbohydrate availability. A recent study found that a ketogenic diet boosted levels of brain-derived neurotrophic factor (BDNF)—a key protein that supports brain health—by 47%, highlighting the diet’s potential to support brain health even in people without cognitive impairment.

    Researchers recruited 11 healthy but overweight adults to participate in a randomized, crossover study. Each participant followed two different diets: a ketogenic diet high in fat and low in carbohydrates, and a standard balanced diet. Each diet lasted three weeks and ended with brain imaging scans (using MRI and PET) and blood tests to measure brain blood flow and BDNF levels.

    They found that the ketogenic diet markedly increased ketone levels in the blood compared to the standard diet. Brain blood flow rose by 22% after eating the ketogenic diet, and BDNF levels increased by 47%. Researchers also found a strong link between ketone levels in the blood and higher brain blood flow.

    This was a small study, but the findings suggest that a ketogenic diet enhances brain blood flow and boosts vital brain-supporting proteins, even in people without memory loss. This opens up new possibilities for using ketogenic nutrition as a strategy to preserve cognitive function and support long-term brain health. Learn how to plan the optimal ketogenic diet in this clip featuring Dr. Dominic D'Agostino.

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  • Intermittent fasting three nonconsecutive days per week coupled with regular exercise promotes more weight loss than daily calorie restriction. www.acpjournals.org
    Diet Obesity Fasting Weight Loss

    Diets that require daily calorie cutting are hard to adhere to, and most people gain the weight back within a year. Intermittent fasting, which involves eating very little on some days and freely on others, might offer a more sustainable alternative. A recent study found that fasting three nonconsecutive days per week promoted more weight loss than daily calorie restriction as part of a comprehensive weight loss program.

    Researchers assigned 165 adults aged 18 to 60 with a body mass index between 27 and 46 to one of two diet plans. One group followed a 4:3 intermittent fasting schedule, eating freely on four days of the week and cutting calories by 80% on three nonconsecutive days each week. The second group followed a daily calorie restriction (about 34% less than baseline needs) to match the same total weekly calorie reduction. Both groups also participated in a year-long behavioral weight loss program that included group support and a goal of 300 minutes of moderate exercise weekly.

    After 12 months, participants in the intermittent fasting group lost roughly 6.4 pounds more, on average, than those in the daily calorie restriction group. Just over three-fourths of participants completed the study. The difference in weight loss between the two groups was small but statistically meaningful.

    These findings suggest that intermittent fasting offers a modest advantage over daily calorie restriction for people trying to lose weight, especially when paired with regular exercise and behavioral support. Learn more about the health benefits of intermittent fasting in this clip featuring Dr. Mark Mattson.

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  • Long-term adherence to healthy diets more than doubles the likelihood of maintaining good overall health, both mentally and physically, into mid-70s. www.nature.com
    Nutrition Diet Aging Inflammation

    With more than 80% of older adults in the U.S. having at least one chronic health condition, finding ways to support healthy aging has become a public health priority. A recent study found that people who followed healthy diets over the long term were more than twice as likely to age well—physically, mentally, and emotionally—even into their mid-70s.

    Researchers followed adults for 30 years as part of two large, long-running health studies in the U.S. They looked at how closely people followed eight well-known dietary patterns, including the Alternative Healthy Eating Index (AHEI)—a scoring system that reflects how well someone’s diet aligns with current nutrition guidelines. Other patterns included the Mediterranean diet, the DASH diet, a plant-based diet, and the Planetary Health Diet.

    The researchers also examined diets linked to higher levels of inflammation and insulin resistance and the amount of ultra-processed food people ate. They then compared these patterns to a comprehensive measure of healthy aging, including physical function, cognitive ability, mental health, and freedom from major chronic disease.

    They found that people with the highest AHEI scores were 2.43 times more likely to maintain good overall health as they aged, up to 75. Similar benefits appeared for people who followed Mediterranean-style, MIND, and plant-based diets. In contrast, those who ate the most ultra-processed food or followed dietary patterns that drive inflammation and high blood glucose levels were less likely to age in good health.

    These findings suggest that long-term dietary choices can meaningfully influence how well we age—not just how long we live. Learn more about lifestyle factors that prolong healthy aging in this episode featuring Dr. Rhonda Patrick.

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  • Sleep disruption reduces the newly discovered hormone 'raptin,' potentially increasing appetite and promoting weight gain. www.nature.com
    Diet Obesity Sleep Hormones

    Sleepless nights don’t just leave you tired—they may also interfere with your body’s ability to regulate hunger. Researchers have long known that poor sleep increases the risk of obesity, but the biological link has remained elusive. A recent study found that a sleep-triggered hormone called raptin helps control appetite and may explain why people who don’t get enough sleep are more likely to gain weight.

    Researchers examined brain activity, hormone levels, and eating behavior under different sleep conditions in mice and humans. They identified a previously unknown hormone, which they named raptin, and tracked where and when it was released. They also studied the effects of a genetic variant that blocks raptin production and examined hormone levels in people with sleep deficiency, obesity, and nighttime eating syndrome.

    They discovered that raptin is produced in a part of the brain that regulates hunger and hormone secretion and is released during sleep. When sleep is disrupted, raptin levels drop. In lab experiments, raptin acted on specific receptors in the brain and stomach to reduce appetite and slow stomach emptying. People with obesity and sleep deficiency had lower levels of raptin, while those who underwent therapy to improve sleep showed increases in the hormone. A genetic variant that blocks raptin production was linked to night-time overeating and obesity.

    These findings indicate that raptin explains how sleep influences weight gain and appetite. Learn more about the effects of sleep deprivation in Aliquot #27: Health consequences of sleep deprivation, part I: Metabolic & immune health and Aliquot #28: Health consequences of sleep deprivation, Part 2: Mental & cognitive health

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  • Strawberry consumption boosts thinking speed and lowers systolic blood pressure by 3% in older adults. www.sciencedirect.com
    Nutrition Diet Heart Disease Memory Blood Pressure Polyphenol Cardiovascular

    Cognitive decline and cardiovascular disease often go hand in hand—and both become more common with age. Nutrition plays a key role in protecting brain and heart health, and certain fruits rich in antioxidants may offer targeted benefits. A recent study found that consuming fresh strawberries daily improved cognitive function and lowered systolic blood pressure by an average of 3% in older adults.

    Researchers provided 35 healthy adults, ages 60 to 78, a strawberry powder or a placebo each day for eight weeks. Each person tried both options in random order, with a four-week break in between. The strawberry powder, made from freeze-dried fruit, delivered the same nutrients and antioxidants as two cups of fresh strawberries. The researchers measured the participants' cognitive function using standard tests and tracked markers of heart health, including blood pressure, waist size, blood lipids, and antioxidant levels.

    The participants' thinking speed improved during the strawberry phase, while episodic memory improved modestly during the placebo phase. After eight weeks of strawberry consumption, systolic blood pressure dropped by an average of 3%, and waist size decreased slightly. Participants' blood antioxidant capacity increased with strawberries but decreased with the placebo. Triglycerides increased during the placebo period but remained stable with strawberries.

    The findings from this small study suggest that regular strawberry intake supports brain and heart health in older adults. Strawberries are rich in polyphenols. Learn more about polyphenols in our overview article.

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  • Even a brief five-day junk food binge can disrupt the brain's insulin function, potentially impairing memory and influencing eating decisions over the long term. www.nature.com
    Brain Diet Insulin

    Study link:

    Indulging in a junk food binge can have lasting effects on your brain, even after you return to your usual eating habits. A recent study found that five days of overeating high-calorie, nutrient-poor foods temporarily boosted brain insulin sensitivity but caused a drop in responsiveness once participants switched back to a healthier diet.

    Researchers assigned 29 healthy-weight men, ages 19 to 27, to one of two groups: One followed a junk food diet for five days, while the other stuck to their regular eating habits. They measured participants' brain insulin activity through imaging techniques and insulin administration before and after the binge.

    At the peak of the junk food binge, researchers observed heightened insulin activity in key brain regions. However, just one week after returning to their usual diet, participants who had overindulged experienced lower brain insulin sensitivity, particularly in areas associated with memory and food-related reward, such as the hippocampus and fusiform gyrus. Interestingly, while the junk food group showed increased liver fat, there were no noticeable changes in weight or peripheral insulin sensitivity.

    These findings suggest that the effects of overeating go beyond immediate metabolic changes, potentially contributing to cognitive decline and influencing eating behaviors over time. They also underscore how even a brief junk food binge can disrupt insulin function in the brain, impairing areas critical to memory and decision-making. Behavioral strategies like mindfulness can help curb overeating. Learn more in this clip featuring Dr. Ashley Mason.

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  • Sulforaphane-rich broccoli sprout extract modestly lowers fasting blood sugar in some people with prediabetes, perhaps due to variations in gut microbiota and individual metabolic traits. www.nature.com
    Diet Diabetes Sulforaphane

    Many people with prediabetes never receive structured treatment, even though early intervention offers the best chance of reversing high blood sugar. While lifestyle changes are the primary recommendation, they are challenging to implement and often ineffective. A recent study found that a broccoli sprout extract rich in sulforaphane modestly lowered fasting blood sugar in some people with prediabetes.

    Researchers conducted a 12-week, randomized, double-blind, placebo-controlled trial involving 74 participants with prediabetes who had not previously taken medication for the condition. Participants took a daily dose of broccoli sprout extract or a placebo, and researchers measured changes in their fasting blood sugar. They also analyzed gut microbial composition and genetic markers to explore potential differences in response.

    Overall, the extract slightly reduced fasting blood sugar levels (3.6 milligrams per deciliter, mg/dL) compared to the placebo but did not meet the predefined target for effectiveness. However, a subgroup of participants with mild obesity, lower insulin resistance, and reduced insulin secretion saw a greater reduction in blood sugar—about 7.2 mg/dL. These participants also had a distinct gut microbiota composition, including a higher abundance of bacterial genes linked to sulforaphane activation.

    Sulforaphane forms when glucoraphanin, found in broccoli sprouts, interacts with the enzyme myrosinase. Myrosinase activates when the plant cells are damaged, such as during chewing or processing. In the absence of myrosinase, some people’s gut microbes produce similar enzymes, helping convert more glucoraphanin into sulforaphane. This variation in gut bacteria may explain why some people respond more strongly to sulforaphane-rich foods or supplements.

    These findings suggest that gut microbes and individual metabolic traits may influence the effectiveness of nutritional interventions for prediabetes. One in three people in the U.S. has prediabetes. Learn more in this clip featuring Dr. Michael Snyder.

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  • Aspartame, a popular artificial sweetener, provokes a sharp increase in insulin secretion and fosters atherosclerosis in animal models, potentially elevating cardiovascular risks. https://www.cell.com/cell-metabolism/fulltext/S1550-4131\(25\)00006-3
    Diet Insulin

    Scientists have long debated whether artificial sweeteners influence insulin levels and cardiovascular risk. A recent study found that consuming aspartame, a popular artificial sweetener, sharply increased insulin secretion in mice and monkeys, a process driven by parasympathetic nervous system activation.

    Researchers fed mice a diet containing 0.15% aspartame and measured changes in blood insulin levels. They also surgically severed the vagus nerve in some animals to assess whether parasympathetic activation was involved. To examine insulin’s role in atherosclerosis, they implanted slow-release insulin pumps in mice to mimic chronically elevated insulin levels. Finally, they tested aspartame’s effects in Cynomolgus monkeys, which are metabolically similar to humans.

    They found that mice that consumed aspartame experienced a sharp increase in insulin secretion, an effect eliminated after severing the vagus nerve. Long-term aspartame consumption worsened atherosclerosis, and implanting insulin pumps had a similar effect. In monkeys, aspartame triggered an insulin spike comparable to the effects of sucrose. However, instead of raising blood sugar, it lowered it, potentially driving insulin resistance, inflammation, and increased risk of atherosclerosis. Further analysis revealed that aspartame-induced insulin secretion activated cell signaling pathways linked to arterial inflammation and plaque formation.

    These findings suggest that aspartame consumption worsens cardiovascular risk by increasing insulin secretion, altering glucose metabolism, and promoting inflammation and plaque buildup in the arteries. Notably, the aspartame dose used in the experiment greatly exceeds what most humans consume. While the study provides insight into biological effects, its relevance to typical human intake is unclear due to the high exposure levels. Learn more about artificial sweeteners and other sugar substitutes in Aliquot #66: Sugar substitutes: Risks and benefits

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  • A modified Mediterranean ketogenic diet boosts healthy brain fats and reduces Alzheimer's-associated markers, suggesting potential neuroprotective effects. pmc.ncbi.nlm.nih.gov
    Nutrition Brain Alzheimer's Diet Ketogenic Diet

    Roughly 60% of the human brain is made up of fat, which plays a crucial role in the structure and function of brain cells. In Alzheimer’s, fat metabolism in the brain becomes altered, influencing disease progression. A recent study found that a modified Mediterranean ketogenic diet boosted healthy fats in the brain and lowered Alzheimer’s-associated markers.

    The study included 20 adults with prediabetes who were at risk for developing Alzheimer’s. Participants followed the modified Mediterranean ketogenic diet or the American Heart Association diet for six weeks. After a six-week break, they switched to the opposite diet for another six weeks. Before and after each diet intervention, participants underwent cognitive testing, and the researchers evaluated their blood lipids and Alzheimer’s markers, including amyloid-beta and tau.

    They found that the modified Mediterranean ketogenic diet caused notable changes in blood lipids, increasing molecules linked to fat breakdown and energy use (such as free fatty acids and acylcarnitines) while lowering triglycerides. It also boosted healthy lipid types (plasmalogens) and reduced harmful ones (deoxyceramides). These alterations in blood lipids correlated with improved Alzheimer’s biomarkers and cognitive measures. The American Heart Association diet had little or no effect on blood lipids or cognitive function.

    The traditional ketogenic diet is high in fat and low in carbohydrates. The modified Mediterranean-ketogenic diet is rich in fish, lean meats, and fiber-rich green leafy vegetables, nuts, and berries. About 5% to 10% of its calories come from carbohydrates, 60% to 65% from fat, and 30% from protein. In the American Heart Association diet, about 55% to 65% of calories come from carbohydrates, 15% to 20% from fat, and 20% to 30% from protein.

    The findings from this small intervention study suggest that a modified Mediterranean ketogenic diet protects against Alzheimer’s disease. Learn more about the ketogenic diet and Alzheimer’s disease in this clip featuring Dr. Dale Bredesen.

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  • The brain's vagus nerve controls fat absorption in the intestine—a possible pathway for managing obesity. pubmed.ncbi.nlm.nih.gov
    Brain Diet Obesity Fat Isothiocyanates

    Fat is a vital energy source, but when consumed in excess, it can promote obesity. However, the amount of fat the body absorbs may be more related to the brain than the gut. A recent study in mice found that signals from the brain’s vagus nerve regulate fat uptake in the intestine, offering a potential means to moderate obesity.

    Researchers manipulated the dorsal motor nucleus of the vagus (DMV), which plays a crucial role in digestion. They inactivated DMV neurons that connect to the jejunum (the middle portion of the intestine), shortening the length of the microvilli in the gut and reducing fat absorption. However, stimulating DMV neurons increased fat absorption and promoted weight gain. Finally, they injected mice with puerarin, a bioactive compound derived from the kudzu plant, and found that the compound mimicked the effect of DMV suppression, further reducing fat absorption.

    These findings suggest that controlling the DMV-vagus-jejunum pathway could provide a novel approach to managing fat absorption and weight. They also highlight yet another way the brain-gut axis influences human health.

    Puerarin is an isothiocyanate, a class of sulfur-containing compounds known for their potent anti-inflammatory, anti-cancer, and anti-obesity effects. Sulforaphane, another well-known isothiocyanate, shares many of these beneficial properties. To learn more about the health effects of sulforaphane, check out our overview article.

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  • A diet abundant in antioxidants, iron-chelating nutrients, and polyunsaturated fatty acids mitigates harmful iron accumulation in the brain, preserving cognitive function. www.sciencedirect.com
    Brain Diet Iron Polyphenol

    Although iron is essential for many physiological processes in the body, it can also be harmful, inducing oxidative stress and hindering neurogenesis. The body typically stores iron in protein complexes until needed, but these storage processes decline with age, leading to iron accumulation in body tissues. A recent study revealed that iron can build up in the brain, impairing cognitive function. Nevertheless, dietary components can help reduce iron accumulation in the brain and maintain cognitive health.

    Researchers examined the brain health of 72 cognitively healthy older adults by conducting brain scans at baseline and two to three years later. Participants provided details about their dietary habits, physical activity, and overall health. They also underwent cognitive tests that evaluated their episodic memory and executive function.

    The brain scans revealed that iron levels increased markedly over time, and higher iron accumulation correlated with poorer cognitive function. However, a higher intake of antioxidants, vitamins, iron-chelating nutrients, and polyunsaturated fatty acids mitigated iron accumulation. Iron-chelating nutrients include polyphenolic compounds, such as gallic acid and catechins (in tea), caffeic acid (in coffee), quercetin (in apples and onions), ellagic acid (in walnuts and pomegranates), curcumin (in turmeric) and others.

    These findings suggest that diet mitigates iron accumulation in the brain, ultimately influencing cognitive health. Interestingly, alcohol can promote iron accumulation in the brain. Learn more in this episode featuring Dr. Rhonda Patrick.

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  • Drinking more than eight sugar-sweetened drinks a week increases the risk of cardiovascular diseases by up to 31%. pubmed.ncbi.nlm.nih.gov
    Diet Sugar Sugar-Sweetened Beverages Cardiovascular

    It’s no surprise that sugar-sweetened drinks can contribute to weight gain, dental problems, and metabolic impairments. But emerging evidence suggests they can also harm your heart. A recent study found that consuming more than eight sugar-sweetened drinks weekly increases the risk of various cardiovascular diseases by as much as 31%.

    Researchers investigated links between sugar intake and cardiovascular disease among nearly 70,000 people. They asked participants about their sugar intake from various sugar-sweetened foods and drinks. Then, using national disease registers, they ascertained the incidence of various cardiovascular diseases, including ischemic and hemorrhagic stroke, myocardial infarction (heart attack), heart failure, aortic stenosis (narrowing of the aorta), atrial fibrillation (abnormal heart rhythm), and abdominal aortic aneurysm (ballooning of the major blood vessel in the abdomen).

    They found that the risk of developing cardiovascular disease varied according to disease type and sugar source. However, drinking more than eight sugar-sweetened beverages weekly carried the greatest risk, increasing a person’s chances of ischemic stroke by 19%, heart failure by 18%, atrial fibrillation by 11%, and abdominal aortic aneurysms by 31%.

    The investigators posited that sugar in beverages is readily metabolized, increasing its potential for harm. Learn more about the health effects of sugar-sweetened beverages in our overview article.

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  • High-protein breakfasts in teens may mitigate future heart disease risk by increasing gene expression associated with blood vessel growth and staving off inflammation. www.sciencedirect.com
    Diet Development Cardiovascular

    Breakfast is often touted as the most important meal of the day. But for teenagers, the composition of that breakfast may be more critical than previously thought. A recent study found that eating a high-protein breakfast increases gene expression associated with cardiovascular health, potentially protecting teens against heart disease later in life.

    The study included 30 teens who routinely skipped breakfast. For six months, 10 of the teens ate a normal-protein breakfast (10 grams of protein) daily, 10 ate a high-protein breakfast (30 grams of protein), and 10 continued skipping breakfast. The normal-protein and high-protein breakfasts both provided 350 calories. Researchers measured the teens' levels of microRNAs (small, non-coding RNA molecules that regulate gene expression) associated with higher cardiovascular disease risk.

    They found no difference in miRNA levels among the three groups. However, they observed a significant pattern over time for one microRNA—miR-126-3p—which increased more in those eating high-protein breakfasts than those who skipped breakfast. miR-126-3p regulates angiogenesis (the formation of new blood vessels) and helps maintain blood vessel integrity. It also reduces inflammation—a driver of cardiovascular disease.

    This small study suggests that eating a high-protein breakfast can have lasting effects on teens who regularly skip breakfast, potentially reducing their risk of cardiovascular disease later in life. Skipping breakfast coupled with late-night eating can have harmful effects on metabolic health, too. Learn more in this clip featuring Dr. Ruth Patterson.

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  • Omega-3-rich flaxseed oil boosts verbal fluency in older adults, improving cognitive function and potentially preventing Alzheimer's. www.mdpi.com
    Brain Diet Aging Omega-3 Memory

    Flaxseed oil is rich in alpha-linolenic acid (ALA), an omega-3 fatty acid. In the liver, ALA converts to docosahexaenoic acid (DHA), a crucial component of brain health. Evidence suggests that low DHA levels can impair cognitive function. However, a recent study in older adults found that supplemental flaxseed oil enhances cognitive function, particularly verbal fluency—the ability to retrieve and use words quickly.

    The study involved 60 cognitively healthy older adults between the ages of 65 and 80. Half of the participants received 3.7 grams of flaxseed oil containing 2.2 grams of ALA daily for 12 weeks, and the other half received corn oil. Before and after the intervention, researchers assessed aspects of their cognitive function, including verbal fluency.

    Verbal fluency relies on several cognitive skills, including recalling word meanings, finding the right words quickly, processing information efficiently, controlling impulses, holding and using information in the moment, switching between tasks or ideas, and adapting to new situations. It also involves multiple areas of the brain working together. Unfortunately, verbal fluency declines with age, impairing conversation and social interactions and serving as a predictor of Alzheimer’s disease.

    The researchers found that participants who received the ALA-rich flaxseed oil supplement had higher verbal fluency than their peers who received the corn oil, suggesting that flaxseed oil is suitable for delivering crucial omega-3s to the brain. Learn more about the effects of omega-3s on brain health in this clip featuring Dr. Axel Montagne.

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  • Creatine supplementation ameliorates age-related cardiovascular decline, restoring blood vessel flexibility and efficiency in older adults. www.mdpi.com
    Diet Cardiovascular Supplements

    The primary contributor to cardiovascular disease risk is simply age. Our blood vessels become thicker and less flexible as we get older, rendering them less efficient. However, a recent study found that creatine supplementation restores aspects of cardiovascular function, including blood vessel flexibility and efficiency, in older adults.

    Researchers conducted a small pilot study involving 12 sedentary but healthy older adults. Half of the participants consumed 20 grams of creatine monohydrate daily for five days, followed by 5 grams daily for 23 days. The other half consumed a placebo for 28 days. The researchers measured aspects of the participants' cardiovascular health, including flow-mediated dilation (how flexible a blood vessel is), microvascular perfusion rates (how quickly and efficiently tiny blood vessels fill), blood glucose levels, and triglycerides.

    They found that participants who consumed creatine experienced small but meaningful improvements in their cardiovascular markers, including increased flow-mediated dilation, improved microvascular perfusion rates, and decreased blood glucose and triglycerides. Those who consumed the placebo did not experience these beneficial effects, suggesting that creatine restored their cardiovascular function.

    Creatine is a nitrogen-containing compound that plays an essential role in the recycling of ATP. It is widely used as a dietary supplement to build and maintain muscle mass. Although creatine is available in many forms, most of the research on the compound has focused on creatine monohydrate. Learn more about creatine in this clip featuring Dr. Stuart Phillips.

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  • Food antigens, proteins in meat and milk that trigger allergic reactions, activate immune responses that reduce the risk of small intestinal tumors. www.frontiersin.org
    Cancer Diet Immune System Allergies Protein

    Proteins in milk, meat, and other foods can trigger allergic reactions in some people. However, these proteins—called antigens—can also interact with the immune system to suppress small intestinal tumors. A recent study in mice found that food antigens help activate immune responses in the small intestine, potentially reducing the risk of tumors.

    Researchers fed mice genetically prone to developing intestinal tumors—similar to the genetic predisposition to familial adenomatous polyposis in humans—an antigen-free diet to pinpoint the role of food components in immune activation. They also depleted immune tissues in the animals' small intestines called Peyer’s patches to investigate how food antigens trigger immune cells.

    They found that food antigens activate immune cells in Peyer’s patches, suppressing small intestinal tumor formation. This immune response is crucial for maintaining a tumor-suppressive environment in the gut.

    These findings suggest that food antigens help protect against small intestinal tumors in mice by activating immune cells that promote tumor suppression, highlighting their potential as a protective factor in gut health. The microbiome plays a key role in gut health, too. Learn more in this episode featuring Dr. Eran Elinav.

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  • Women consuming five eggs weekly experience less decline in verbal fluency, a measure of semantic memory, highlighting the potential role of eggs in preserving cognitive function. www.mdpi.com
    Brain Diet Aging Cholesterol Memory Micronutrients

    Eggs are a dietary paradox: high in cholesterol but rich in brain-boosting nutrients, including choline, lutein, and zeaxanthin. While some studies indicate that eggs maintain cognitive health, others report the converse. A recent study found that eating eggs may help women preserve semantic memory—crucial for language comprehension and factual recall—as they age.

    Researchers analyzed data from 890 adults aged 55 and older. Participants reported their egg consumption using a food frequency questionnaire, and researchers measured their memory and thinking skills at two clinic visits about four years apart.

    They found that women who ate five eggs weekly experienced less decline in verbal fluency, a measure of semantic memory, than those who ate fewer eggs. In men, researchers found no clear relationship between egg intake and changes in cognitive performance. Eating eggs did not appear to harm cognitive function in either sex.

    These findings suggest that eggs play a small but beneficial role in preserving memory in women. They also align with other research demonstrating that people with moderate choline intake—roughly the amount in two eggs—are about half as likely to have low cognitive function than those with the lowest intake.

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  • Mediterranean diet variations, rich in polyphenols and targeted at metabolic health, halve brain atrophy markers, slowing age-related brain shrinkage by up to 50% over 18 months. www.sciencedirect.com
    Brain Diet Aging Polyphenol

    Brain atrophy occurs naturally with aging, but certain factors such as type 2 diabetes, high blood pressure, and inflammation can accelerate this process, increasing the risk of cognitive decline. However, eating a healthy diet may help slow brain aging. A recent study found that two versions of the Mediterranean diet reduced markers of brain atrophy by 50% over 18 months compared to general healthy eating guidelines.

    Researchers assigned participants aged 50 or older with abdominal obesity or abnormal blood lipids to one of three diets: one that followed standard healthy dietary guidelines, a calorie-restricted Mediterranean diet (which included walnuts and olive oil and substituted chicken and fish for lamb and beef), or a “green” calorie-restricted Mediterranean diet enriched with polyphenols from green tea and mankai, an aquatic plant. The participants underwent brain imaging to assess hippocampal atrophy, a key marker of brain aging, and the researchers tracked changes in body weight, blood sugar, and inflammation over the study period.

    Participants following the green Mediterranean diet showed the greatest preservation of brain volume, particularly in the hippocampus. They also experienced improvements in HbA1c (a marker of long-term blood glucose control), insulin resistance, fasting glucose, and C-reactive protein. Improvements in blood sugar levels and inflammation were closely linked to better brain health outcomes, and greater intake of polyphenol-rich foods like mankai and green tea further enhanced these benefits.

    Mankai, also called duckweed, is rich in polyphenols, omega-3 fatty acids, dietary fiber, and many micronutrients, including iron and vitamin B12. The polyphenols in mankai exert robust antioxidant activity and support healthy blood glucose levels—critical elements in maintaining brain health.

    These findings suggest that diets rich in polyphenols and designed to improve metabolic health may help protect against age-related brain atrophy and keep the brain biologically younger. Learn more about the health benefits of polyphenols in our overview article.

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  • High-protein, low-calorie diets—whether animal or plant-based—lead to an average weight loss of ~18 pounds and improved glucose metabolism in people at risk for type 2 diabetes. dom-pubs.pericles-prod.literatumonline.com
    Diet Obesity Diabetes Muscle Protein Weight Loss

    The global obesity epidemic is driving a marked increase in the incidence of type 2 diabetes, and some experts estimate that by 2024, more than 780 million adults worldwide will develop the disease. A recent study found that high-protein, low-calorie diets promote weight loss and improve cardiometabolic markers in people at risk for type 2 diabetes.

    The study involved 117 adults with either prediabetes or type 2 diabetes and a body mass index (BMI) over 27.5—considered overweight or obese. Participants consumed an animal- or plant-based high-protein diet that provided 35% of their total calories for six months. The remainder of their calories came from fat (30%) and carbohydrates (35%).

    Participants in both groups saw similar improvements in body composition, including an average weight loss of approximately 8 kilograms (~18 pounds) and reduced visceral (abdominal) fat. Glucose metabolism indicators, such as fasting glucose and glycated hemoglobin levels, improved equally in both groups, as did lipid levels, liver enzymes, and inflammatory markers.

    These findings suggest that high-protein, low-calorie diets—whether animal- or plant-based—can improve body composition, glucose metabolism, and other cardiometabolic markers in people with prediabetes or type 2 diabetes.

    Dietary protein supports muscle hypertrophy and maintenance—critical aspects of glucose metabolism. Learn how to optimize protein intake to support muscle health when following a plant-based diet in this clip featuring Dr. Luc van Loon.

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  • A moderate intake of choline—two to three eggs worth—may cut your risk of cognitive decline in half. www.ncbi.nlm.nih.gov
    Brain Diet Dementia Acetylcholine

    Cognitive decline is a growing concern as populations age, and diet may play a key role in preserving cognitive function. A 2021 study found that people with moderate choline intake—about the amount in two to three eggs or a serving of salmon—were half as likely to experience cognitive decline than those with low intake.

    Researchers categorized roughly 2,400 older adults enrolled in NHANES based on their daily choline intake: low (less than 188 milligrams), moderate (188 to 400 milligrams), or high (more than 400 milligrams). Then, they ranked them according to their performance on various cognitive tests.

    They found that people with moderate choline intake were 33% to 50% less likely to have low cognitive function than those with the lowest intake. Interestingly, those with higher intake didn’t perform better on the cognitive tests, suggesting a “sweet spot” for choline intake.

    These findings indicate that incorporating moderate amounts of choline-rich foods into one’s diet may protect brain health during aging. This protective effect may be due to choline’s role in producing acetylcholine, a neurotransmitter involved in neurogenesis, synapse formation, learning, and memory. In addition, research in animal models shows that choline deficiency increases the risk of Alzheimer’s disease and damages vital organs in mice.

    Choline is found in many foods. Good sources of this essential nutrient include: - Eggs (1 large): ~147 milligrams - Fish (salmon, 3 ounces, cooked): ~187 milligrams - Cauliflower (1 cup, cooked): ~72 milligrams - Beef (3 ounces, cooked): ~78 milligrams Learn more about choline’s role in brain health in this Q&A featuring Dr. Rhonda Patrick.

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  • Diets rich in omega-3s and antioxidants slow brain aging and improve cognitive function in older adults. www.nature.com
    Nutrition Diet Aging Omega-3 Mental Health Vitamin E Dementia

    While brain aging is an inevitable part of growing older, lifestyle factors, particularly diet, can influence the rate at which this aging occurs. A recent study found that older adults with diets rich in omega-3 fatty acids, antioxidants, and vitamins demonstrate slower brain aging and better performance on cognitive tests.

    Researchers administered cognitive tests and brain imaging scans to 100 healthy older adults. They also measured 13 nutrition-related biomarkers in the participants' blood.

    They identified two brain aging patterns among the participants, with one group exhibiting accelerated aging and the other slower aging. Further analysis revealed that distinct dietary patterns distinguished the two groups. In particular, the intake of specific nutrients positively influenced brain health and cognitive function, including: - Alpha-linolenic acid (an omega-3 fatty acid found in nuts and seeds, such as walnuts and chia) - Eicosapentaenoic acid (an omega-3 fatty acid found in fatty fish, such as salmon) - Lutein (a polyphenol found in green leafy vegetables, such as kale) - Zeaxanthin (a polyphenol found in brightly colored vegetables, such as orange bell peppers and butternut squash) - Vitamin E (found in seeds and nuts, such as sunflower seeds and hazelnuts) - Choline (found in a variety of foods, including eggs and soybeans) These patterns were consistent even when considering the participants' demographics, fitness levels, and body measurements.

    These findings suggest that nutrient-rich diets are critical for maintaining cognitive health and decelerating the brain’s aging process. They also highlight the importance of dietary choices as potential tools to manage and mitigate age-related cognitive decline. Learn about other lifestyle choices that slow cognitive and physical aging in this episode featuring Dr. Rhonda Patrick.

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  • What are the optimal time-restricted eating patterns for cardiovascular wellness? pubmed.ncbi.nlm.nih.gov
    Diet Obesity Diabetes Cholesterol Time-Restricted Eating Blood Pressure Cardiovascular

    Time-restricted eating is a dietary pattern that restricts the time during which a person eats to a specific window, such as a “16:8" pattern, where they fast for 16 hours a day and consume food only during the remaining eight hours. Evidence suggests that time-restricted eating improves cognitive function, supports weight loss, and reduces systemic inflammation. Findings from a recent review and meta-analysis suggest that time-restricted eating also reduces the risk of cardiovascular disease.

    Researchers analyzed the findings of 33 studies involving 1,725 participants investigating the effects of time-restricted eating on markers of cardiovascular health. They conducted a sub-group analysis to determine how age, health characteristics, and eating patterns influenced the effects of time-restricted eating.

    They found that the effects of time-restricted eating on cardiovascular disease varied according to a person’s risk factors, age, and when they ate. The table below presents their findings for the optimal time-restricted eating for different groups.

    This meta-analysis and review identifies the optimal time-restricted eating interventions for blood pressure, obesity, lipids, and glucose. It effectively provides a best-practices guide for people interested in implementing time-restricted eating as a lifestyle modification to improve cardiovascular health. Learn more about time-restricted eating in this episode featuring Dr. Satchin Panda.

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  • Daily cinnamon supplementation averaging 2,100 milligrams – roughly a teaspoon – shows promise in managing type 2 diabetes. pubmed.ncbi.nlm.nih.gov
    Diet Diabetes Insulin Resistance Insulin Polyphenol

    Cinnamon is one of the most consumed spices in the world, popular in both sweet and savory dishes in many cuisines. Evidence suggests cinnamon improves lipid profiles and protects against damage induced by oxidative stress. A recent systematic review and meta-analysis found that cinnamon helps maintain healthy blood glucose levels and reduces insulin resistance in people with type 2 diabetes.

    Researchers analyzed the findings of 24 clinical trials investigating the effects of cinnamon supplementation on blood glucose levels. The various trials included more than 1,800 participants from 11 nations.

    The analysis revealed that cinnamon supplementation reduced fasting blood glucose levels, hemoglobin A1c concentrations, and insulin resistance (without lowering insulin) in people with type 2 diabetes. The trials varied in duration from six to 16 weeks, and daily cinnamon doses ranged from 120 to 6,000 milligrams, averaging 2,100 milligrams – roughly a teaspoon.

    These findings suggest that cinnamon improves symptoms of type 2 diabetes and may be a valuable adjunct to traditional therapies. Cinnamon is rich in polyphenols, a broad class of plant bioactive compounds. Learn more about polyphenols in our overview article.

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  • Neuroprotection across generations: Worm study highlights ursolic acid's effects. neurosciencenews.com
    Nutrition Brain Diet Development

    Maternal exposures during pregnancy can influence the physiology and development of a woman’s child. But scientists aren’t sure whether this influence extends across generations. A new study in worms suggests that consuming ursolic acid – a bioactive compound found in apples and herbs, such as rosemary and sage – during pregnancy promotes the production of key fats in the brain, boosting neuronal health and function in progeny.

    Researchers studied the effects of ursolic acid supplementation in roundworms – a well-established model of human genetics. They fed the worms ursolic acid and assessed its effects on subsequent generations.

    They found that the worms' neural transport processes (similar to synaptic connectivity in vertebrates) were more efficient after consuming ursolic acid. The worms also demonstrated reduced susceptibility to axonal fragility in adulthood. Interestingly, these benefits transcended a singular generation, manifesting within subsequent progeny.

    The mechanism driving these effects centered around the modulation of sphingosine-1-phosphate, a bioactive metabolite of sphingolipid – a type of fat implicated in neural protection. The offspring of worms that consumed ursolic acid demonstrated elevated sphingosine-1-phosphate levels, thereby conveying neural protection across multiple generations.

    These findings suggest that dietary-acquired lipid metabolites can provide neuroprotection across generations. They also underscore the importance of maternal nutrition during pregnancy. Learn about other aspects of maternal (and paternal) health that influence offspring in this clip featuring Dr. Elissa Epel.

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  • Kombucha reduces blood glucose levels by nearly 30 percent. www.frontiersin.org
    Nutrition Gut Diet Microbiome Diabetes

    Kombucha is a fermented beverage made from tea, sugar, bacteria, and yeast. Some evidence suggests that kombucha exerts antimicrobial, antioxidant, detoxifying, and liver-protective effects. A new study has found that kombucha lowers blood glucose levels by nearly 30 percent in people with type 2 diabetes.

    Researchers conducted a small trial involving 12 adults with type 2 diabetes. The participants drank approximately 8 ounces of either kombucha or a placebo beverage daily for four weeks. Eight weeks later, they switched to the other option. During each intervention, they measured their fasting blood glucose levels at the start and after one and four weeks. They completed questionnaires about their overall health, insulin needs, gut health, skin condition, and mental state. The researchers analyzed the kombucha’s microbiota and quantified its fermentation products.

    When the participants drank the kombucha, they experienced a notable drop in average fasting blood glucose levels by the end of the intervention compared to the start (164 versus 116 mg/dL – nearly 30 percent lower). However, the placebo group did not experience the same reduction (162 versus 141 mg/dL – less than 13 percent lower). The microbiota analysis revealed lactic acid bacteria, acetic acid bacteria, and yeast as the dominant components. The primary fermentation products were lactic acid, acetic acid, and ethanol.

    This was a very small study, but the findings suggest that kombucha might have blood glucose-lowering potential for people with diabetes. Learn how consuming fermented foods, such as kombucha, kefir, and others, increases gut microbial diversity and decreases inflammation in this clip from a live Q&A with Dr. Rhonda Patrick.

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  • Higher fish and omega-3 intake linked to 12 percent lower hip fracture risk. www.nutraingredients-asia.com
    Diet Aging Omega-3 Bone

    Hip fractures can lead to a decline in self-reliance, diminished quality of life, and feelings of depression. However, some research suggests that consuming fish and omega-3 fatty acids influences a person’s risk of experiencing a hip fracture. A 2019 meta-analysis and systematic review found that higher fish and omega-3 intake reduces the risk of hip fracture by as much as 12 percent.

    Researchers reviewed the findings of 10 studies involving nearly 300,000 people. Seven of the studies followed people over time (prospective), and three compared groups with and without fractures (case-control).

    They found that people who consumed more fish had a lower risk of hip fractures, even when combining the results from prospective and case-control studies. They found the same protective effect for those who consumed higher omega-3s in their diets. Notably, the protective effect of fish and omega-3 intake remained only when considering larger prospective studies (involving 10,000 participants or more) or studies that included body mass index as a factor.

    These findings suggest that dietary intake of fish and omega-3s might promote bone health and reduce the risk of hip fractures. Other studies have proposed mechanisms by which omega-3s exert their beneficial effects. For example, one study found that DHA inhibits osteoclast formation and subsequent bone resorption by inhibiting the production of TNF-alpha, a pro-inflammatory molecule. A separate study demonstrated that resolvin, a byproduct of omega-3 metabolism, promotes bone preservation under inflammatory conditions and influences the PI3K-AKT pathway, a major signaling pathway implicated in many human diseases, including osteoporosis.

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  • Higher omega-3 intake may reduce breast cancer risk by half. www.verywellhealth.com
    Nutrition Cancer Diet Breast Cancer Omega-3

    Higher intake of omega-3 fatty acids may reduce the risk of breast cancer, a 2022 study found. Women with the highest omega-3 intake were as much as 49 percent less likely to develop breast cancer than those with the lowest intake.

    Researchers conducted a study that included more than 3,200 women, roughly half of whom had breast cancer. The women provided information about what they typically ate, including foods rich in omega-3 fatty acids, and whether they were pre- or postmenopausal.

    The researchers found that a higher intake of omega-3 in the form of alpha-linolenic acid reduced breast cancer risk by 49 percent; a higher intake in the form of eicosapentaenoic acid reduced risk by 32 percent. The links between omega-3s and breast cancer risk were strongest among premenopausal women and women with hormone-sensitive tumors. Interestingly, higher omega-3 intake markedly reduced the risk of breast cancer among women who had obesity or overweight but not among those who had healthy weights.

    These findings suggest that omega-3s reduce the risk of breast cancer, the second leading cause of cancer-related death among women. Inflammation plays a key role in the pathogenesis of many cancers, including breast cancer. Learn how omega-3 fatty acids reduce inflammation in this clip featuring Dr. Bill Harris.

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  • Swapping salt with a salt substitute lowers blood pressure and reduces the risk of early death by 12 percent. pubmed.ncbi.nlm.nih.gov
    Diet Mortality Blood Pressure

    Using a salt substitute helps reduce blood pressure, a 2022 review found. Swapping salt with a salt substitute dropped systolic blood pressure by nearly 5 mmHg and reduced the risk of premature death.

    Researchers reviewed the findings of 23 randomized controlled trials involving more than 32,000 people with high blood pressure. The various trials investigated the effects of switching sodium-based salt with a potassium-based salt substitute on blood pressure, urinary output of sodium and potassium, and the risk of premature death from cardiovascular disease and other causes.

    They found that, on average, using a salt substitute reduced systolic blood pressure by 4.80 mmHg and diastolic blood pressure by 1.48. As expected, urinary output of sodium decreased considerably, while urinary out of potassium, which exerts robust blood pressure-lowering effects, increased. Using a salt substitute reduced the risk of dying from all causes of premature death by 12 percent.

    Other research has shown that a 5-mmHg reduction of systolic blood pressure reduces the risk of major cardiovascular events by about 10 percent. When combined with other lifestyle behaviors, such as exercising, maintaining a healthy weight, and sauna use, using a potassium-based salt substitute is a promising, non-pharmacological approach to reducing blood pressure.

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  • Eating a polyphenol-rich diet may cut abdominal fat. bmcmedicine.biomedcentral.com
    Diet Polyphenol Visceral Fat

    Eating a Mediterranean-style diet, which is abundant in polyphenol-rich fruits, vegetables, olive oil, legumes, and nuts, helps reduce abdominal fat, a 2022 study found. People who followed a Mediterranean-style diet supplemented with a polyphenol-rich shake for 18 months lost twice as much abdominal fat as those who consumed a lower-polyphenol diet.

    Researchers assigned nearly 300 people to follow one of three diets plus exercise: a Mediterranean-style diet that included walnuts; a Mediterranean-style diet that included walnuts, green tea, and a shake that contained duckweed (a polyphenol-rich aquatic plant native to Asia); and a diet that adhered to conventional healthy dietary guidelines. They measured the participants' body weight and waist circumference and conducted magnetic resonance imaging (MRI) studies to assess their abdominal fat at the beginning and end of the intervention.

    They found that participants who followed the two variations of the Mediterranean/walnut diets lost body weight and their waist circumferences decreased, compared to those who followed the healthy dietary guidelines. However, MRIs revealed that while those who followed the Mediterranean/walnut diet lost 6.0 percent of their abdominal fat, those who followed the Mediterranean/walnut diet that included tea and duckweed lost 14.1 percent of their abdominal fat – more than twice as much.

    Walnuts are rich in the polyphenolic compound ellagic acid. Bacteria in the human gut break down ellagic acid to produce urolithins. Scientists have identified about 20 urolithins, but the most studied of these is urolithin A, which exerts potent anti-obesity effects.

    Duckweed is rich in polyphenols, carotenoids, omega-3 fatty acids, fiber, and many micronutrients, including iron and vitamin B12. The polyphenols in duckweed exert robust antioxidant activity and support healthy blood glucose levels – critical elements in maintaining healthy body weight and waist circumference.

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  • Higher diet quality relates to decelerated epigenetic aging academic.oup.com
    Diet Epigenetics Aging

    The DASH Diet slows epigenetic aging.

    The DASH Diet (Dietary Approaches to Stop Hypertension) is a dietary pattern that emphasizes heart-healthy eating. Widely recognized for its evidence-based guidelines, DASH is rich in fruits, vegetables, fish, poultry, legumes, and healthy fats and is low in saturated fats and sweets. Findings from a 2021 study suggest that the DASH diet slows epigenetic aging.

    Epigenetic age acceleration is a phenomenon that occurs when an individual’s epigenetic (biological) age exceeds their chronological age. Early research relied on measures of either intrinsic or extrinsic factors to measure age acceleration. Newer methods rely on clinical and functional biomarkers, which have stronger predictive abilities for the time to chronic diseases and death.

    The study utilized data from nearly 2,000 adults (average age, 67 years) who were enrolled in the Framingham Heart Study Offspring Cohort. Investigators collected information about the participants' usual dietary intake and assigned a score based on the overall quality and adherence to DASH guidelines. They also collected blood samples from the participants for analysis and determination of their DNA methylation status using three epigenetic age acceleration measures: Dunedin Pace of Aging Methylation, GrimAge acceleration, and PhenoAge acceleration.

    They found that all three age acceleration measures indicated that having a higher DASH score was associated with slowed epigenetic aging, even after taking age, sex, smoking status, body mass index, physical activity, alcohol consumption, and caloric intake into consideration. This slow aging translated to roughly one additional year of life. Higher intakes of vegetables, fruits, nuts, legumes, and whole grains were associated with slower aging, while higher intakes of red and processed meat and sodium were associated with faster aging.

    These findings suggest that the DASH dietary pattern slow epigenetic aging and underscores the importance of implementing lifestyle modifications to promote health and longevity. Learn more about epigenetic age acceleration in these clips featuring epigenetics experts Dr. Steve Horvath and Dr. Morgan Levine.

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  • Fast food diet before pregnancy can impact breast milk and baby’s health www.joh.cam.ac.uk
    Diet Breast Milk Lactate

    Fast food during pregnancy harms both mother and offspring and interferes with milk production.

    Fast foods – burgers, fries, pizzas, sugar-sweetened drinks, and many others – are often high in calories, saturated fat, added sugars, and salt. Regular consumption of fast foods is associated with an increased risk for many chronic diseases. Findings from a recent study suggest that eating fast food during pregnancy negatively influences maternal health during pregnancy and undermines the nutritional quality of a mother’s breast milk.

    Breast milk is a complex and highly dynamic fluid that changes in composition in response to the growing infant’s needs. It contains both nutritional and non-nutritional components and is profoundly influenced by maternal health and dietary intake.

    The investigators fed one group of mice a high-fat, high-sugar diet that mimicked the nutritional content of fast food before, during, and after pregnancy. They fed another group a normal diet. They assessed the mothers' metabolic health, milk output, and milk composition, and assessed the offspring’s health.

    They found that the mice that ate the high-fat, high-sugar diet were heavier and had higher blood glucose and insulin levels during pregnancy than the mice that ate the normal diet. They also had fatty livers and showed signs of changes in their pancreatic tissues. More of the offspring born to the mice that ate the high-fat, high-sugar diet died during the lactation period due to poor maternal mammary gland development and diminished milk protein production.

    These findings suggest that eating foods that are high in fat and sugar (such as fast foods) during pregnancy negatively influences maternal health and undermines the nutritional quality of a mother’s breast milk. Learn more about breast milk and breastfeeding in our overview article.

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  • Cocoa shown to reduce blood pressure and arterial stiffness in first real-life study www.surrey.ac.uk
    Diet Blood Pressure

    Flavonoid-rich cocoa supplement reverses arterial stiffness and decreases blood pressure.

    Arterial stiffness, a condition in which the walls of arteries become more rigid, increases with age and is a strong risk factor for hypertension. The links between arterial stiffness and hypertension are likely bidirectional, with aortic stiffening driving increases in systolic pressure, and elevated pressures promoting vascular damage and accelerated stiffening. Findings from a new study suggest that flavonoid compounds in cocoa reverse arterial stiffness.

    Cocoa, the principal component of chocolate, is derived from the cacao tree. A wide range of beneficial health effects have been attributed to consumption of cocoa and chocolate, especially dark chocolate, which is rich in flavonoids. Cocoa and chocolate have the highest concentrations of flavonoids among commonly consumed foods, with roughly 10 percent of the weight of cocoa powder coming from flavonoids. Robust evidence suggests that cocoa flavonoids improve blood flow, lower blood pressure, promote healthy blood lipid concentrations, lower the risk of cardiovascular disease, protect the skin against the sun, and improve blood flow to the brain.

    The investigators conducted a series of single-person trials in 11 healthy adults. Participants consumed six cocoa flavonoid capsules (providing 862 milligrams of cocoa flavonoids) every morning on alternating days for eight consecutive days. On days when they didn’t take the cocoa flavonoid capsules, they took a placebo. Participants wore devices that measured their blood pressure, heart rate, and pulse wave velocity (a measure of arterial stiffness) before and every 30 minutes for the first three hours after taking the capsules and then every hour afterward for a total of 12 hours per day.

    The investigators found that when the participants took the cocoa supplement, the participants' blood pressure dropped by as much as 1.7 mmHg and their pulse wave velocity decreased by as much as 0.14 m/s. These effects were observed only if the participant had high blood pressure. The greatest effects occurred in the first three hours after taking the cocoa, with the blood pressure dropping approximately 5 mmHg. Blood pressures dropped again at approximately eight hours after consuming the cocoa supplement, likely due to bacterial metabolism of the flavonoids in the gut.

    These findings suggest that a flavonoid-rich cocoa supplement reduces blood pressure and markers of arterial stiffness in people with high blood pressure. Larger studies are needed to confirm these findings.

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  • First trial to prove a diet supplement can prevent hereditary cancer www.ncl.ac.uk
    Cancer Diet

    Resistant starch reduces the risk of certain hereditary cancers by roughly half.

    Lynch syndrome increases a person’s risk of having several types of cancer, particularly colorectal cancer. It is an inherited condition, affecting one out of 279 people worldwide and accounting for 2 to 4 percent of all colorectal cancer cases and 2.5 percent of endometrial cancer cases. Findings from a recent study suggest that supplemental resistant starch reduces the risk of cancer among people with Lynch syndrome.

    Resistant starch is a type of carbohydrate that resists digestion in the small intestine. Instead, resistant starch undergoes microbial fermentation in the colon, providing nutrients for the microbes, and producing butyrate, a short-chain fatty acid that supports the health of colonocytes – the cells that line the colon and rectum (the end portion of the colon). Foods that contain resistant starch include breads, pasta, legumes, nuts, seeds, bananas, and starchy vegetables, such as potatoes. A 3-ounce portion of baked potatoes typically provides 3.6 grams of resistant starch. Evidence suggests that resistant starch consumption alters microRNA expression, potentially moderating the cancer risks associated with red meat consumption.

    The study was part of the CAPP2 trial, an ongoing investigation to identify strategies that reduce the risk of certain hereditary cancers. The study involved nearly 1,000 adults (average age at recruitment, 45 years) who had Lynch syndrome. Half of the participants took 30 grams of resistant starch daily for an average of two years, while the other half took a placebo. The investigators tracked the participants for up to 20 years to see if they developed Lynch syndrome-related cancers.

    They found that resistant starch did not reduce the incidence of colorectal cancers, but it did reduce the incidence of other Lynch syndrome-related cancers (especially those of the upper digestive tract) by roughly half. The protective effect of resistant starch on cancer incidence endured for approximately 10 years after discontinuation of the supplement.

    These findings suggest that resistant starch protects against certain forms of hereditary cancers and underscores the role of diet in preventing cancer. For example, some evidence suggests that ketones exert anti-tumor effects. Learn more in this clip featuring Dr. Dominic D'Agostino.

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  • Gut microbiota predicts body fat change following a low-energy diet. genomemedicine.biomedcentral.com
    Diet Obesity Microbiome

    Very low-calorie diets elicit extensive changes to the gut microbiota, influencing weight loss.

    Many popular diet programs emphasize calorie reduction as a means to lose weight. However, this approach to weight loss minimizes evidence suggesting that the gut microbiota plays important roles in body weight and likely influences the host’s metabolic response to diet. Findings from a recent study suggest that very low-calorie diets elicit extensive changes to the gut microbiota, influencing how much weight a person loses when dieting.

    Low-calorie diets (1,200 to 1,500 calories per day) and very low-calorie diets (less than 800 calories per day) have gained popularity in recent decades. These diets often rely on the use of meal replacements, typically in the form of ready-made meals, shakes, or bars. When combined with behavior modification, evidence suggests that low-calorie and very low-calorie diets are useful strategies for losing weight.

    The investigators drew on data from the PREVIEW study, a three-year lifestyle intervention study aimed at type-2 diabetes prevention. The current study involved more than 2,200 adults (aged 20 to 70 years) with overweight or obesity and pre-diabetes. Participants consumed a meal replacement that provided approximately 810 calories and 13 grams of fiber daily for eight weeks. They were also allowed to consume up to 400 grams (about 200 calories) of non-starchy vegetables daily. Before and after the intervention, participants provided fecal samples for microbial sequencing.

    The investigators observed that the overall makeup of the participants' gut microbial populations underwent considerable changes over the eight-week intervention. Not only did microbial numbers (termed “richness”) increase, but the diversity of microbes increased, as well. In addition, the numbers of bacteria that may be beneficial for metabolic health, such as Akkermansia and _ Christensenellaceae_, increased, but butyrate production decreased, an indication of fewer butyrate-producing microbes. Butyrate plays important roles in maintaining gut health. These changes were correlated with changes in body fat and weight.

    These findings suggest that very low-calorie diets induce marked changes in the overall composition of microbes in the gut, influencing changes in body fat and weight. Other issues complicate weight loss, however. For example, excess body weight has profound, deleterious effects on the gut microbiome, driving dysbiosis and impairing critical aspects of nutrient metabolism. Of particular concern is the inability to metabolize flavonoids, some of which participate in fat metabolism. This dysbiosis persists, even after weight loss, likely promoting recurrent (or “yo-yo”) obesity. Learn more about this phenomenon in this clip featuring Dr. Eran Elinav.

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  • Inadequate sleep may preferentially act as a trigger for visceral fat accumulation (randomized controlled crossover study) www.sciencedaily.com
    Diet Obesity Sleep Metabolic Syndrome Visceral Fat

    Inadequate sleep drives abdominal fat gains.

    Visceral fat is body fat that is stored in the abdominal cavity near the liver, pancreas, and intestines. The accumulation of visceral fat is linked to type 2 diabetes, insulin resistance, inflammatory diseases, certain types of cancer, cardiovascular disease, and other obesity-related conditions. Findings from a recent study suggest that not getting enough sleep increases the risk of developing excess visceral fat.

    Sleep is essential for human health. Not getting enough sleep or having poor, fragmented sleep promotes the development of many chronic illnesses, including cardiovascular disease, hypertension, diabetes, stroke, obesity, and depression. Scientists don’t fully understand the mechanisms that drive these effects, but some evidence suggests that disturbances in circadian rhythms play vital roles.

    The trial involved 12 healthy young adults (aged 19 to 39 years) who engaged in an in-patient sleep study. Participants were allowed to have either a full night of sleep (nine hours of sleep opportunity) or restricted sleep (four hours of sleep opportunity) for two weeks. After a three-month washout period, participants repeated the study with the opposite sleep experience. The investigators measured the participants’ caloric intake, energy expenditure, body weight, body composition, and fat distribution throughout the study period.

    They found that when participants were sleep-restricted, they consumed approximately 13 percent more protein and 17 percent more fat (translating to about 300 calories) daily, but their overall energy expenditure did not change. Sleep-restricted participants also gained weight. Much of this weight was in the abdominal area, with a 9 percent increase in total abdominal fat area and an 11 percent increase in visceral fat, compared to when they got a full night’s sleep.

    These findings suggest that insufficient sleep increases caloric intake and promotes weight gain and visceral fat increases. Learn more about the harmful health effects of insufficient sleep in this episode featuring sleep expert Dr. Matt Walker.

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  • Daily avocado consumption improves body fat distribution and reduces visceral fat apple.news
    Nutrition Diet Obesity Metabolic Syndrome Weight Loss Visceral Fat

    Seventy percent of adults living in the United States have overweight (BMI greater than 25) or obesity (BMI greater than 30), putting them at increased risk of metabolic disease. Extra fat stored around the body promotes inflammation and insulin resistance, but extra abdominal fat is particularly dangerous. Findings of a recent report suggest consuming foods rich in unsaturated fat and dietary fiber may improve fat distribution in females.

    Fat stored in the lower body, called subcutaneous fat, is located just under the skin. Fat stored in the abdominal region, called visceral fat, is wrapped around the internal organs (e.g., the liver, pancreas, and intestines). Visceral fat interferes with lipid metabolism in the liver, promoting insulin resistance, type 2 diabetes, and non-alcoholic fatty liver disease. A diet that includes avocados, which are rich in mono-unsaturated fats and dietary fiber, is associated with lower abdominal obesity.

    The investigators recruited 105 adults between the ages of 25 and 45 years who had overweight or obesity. They assigned participants to receive meals with avocado (about one Hass avocado) or meals without avocado that were matched for calories and total fat. The two meals contained different amounts of saturated fat, unsaturated fat, and fiber. Participants consumed their assigned meals once per day for 12 weeks and were told not to change their diet in other ways. Participants completed an oral glucose tolerance test to measure insulin resistance and had their body composition measured using X-ray.

    In females, avocado consumption decreased visceral adiposity and the ratio of visceral to subcutaneous fat, indicating an improvement in body fat distribution. Both males and females in the control group experienced a loss of subcutaneous fat and an increase in the ratio of visceral to subcutaneous fat, indicating a worsening of body composition over the 12 weeks. Avocado consumption had no effect on insulin resistance.

    The authors concluded that avocado consumption improved body fat distribution in females, but had no effects on body fat distribution in males or on insulin resistance in either males or females.

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  • Redefining the causes of obesity. www.sciencedaily.com
    Diet Obesity Ketogenic Diet

    Obesity is a complex, multifactorial disease influenced by genetic, molecular, environmental, and behavioral factors. Characterized as having excessive body fat, obesity affects more than 650 million people worldwide and markedly increases a person’s risk for many chronic diseases, including cardiovascular disease, type 2 diabetes, cancer, and depression, among others. The authors of a recent report challenge the prevailing theory regarding the root causes of obesity.

    A widely espoused concept in bodyweight management is the “eat less, exercise more” model, based on the principle that the number of calories consumed must be equivalent to (or less than) the number of calories expended. This model is supported by evidence suggesting that consuming high-fat foods drives overconsumption of calories due the foods' high caloric levels, poor ability to provide satisfaction and fullness, and high “pleasure factor.” However, this concept, which forms the basis for national dietary guidelines, public health messaging, and dietary counseling, is inherently flawed, because it fails to take into consideration the biological mechanisms that promote weight gain. Ultimately it places blame on people with obesity and promotes stigmatization.

    In recent decades, scientists have proposed a new model for explaining the root causes of obesity. In this model, body fat accumulation arises from hormonal responses to the consumption of high-glycemic load carbohydrates, ultimately driving a vicious cycle of body fat accumulation, hunger, and food intake. Commonly referred to as the “carbohydrate-insulin” model of obesity, this new paradigm reverses causation and provides a starting point for developing testable hypotheses.

    The concepts presented in this report suggest that what a person eats, rather than how much, plays key roles in body weight management. The authors of the report posited that if the carbohydrate-insulin model is accurate, dietary modifications that limit carbohydrate intake, such as a ketogenic diet, may alter hormonal responses and promote fat oxidation and weight loss. Learn more about the health benefits of the ketogenic diet in this clip featuring Dr. Dominic D'Agostino.

    Link to full publication.

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  • Beta-hydroxybutyrate, a ketone, increases brain-derived neurotrophic factor expression: relevance for neurodegenerative disease www.sciencedaily.com
    Exercise Brain Alzheimer's Diet Ketosis BDNF HDAC Inhibitor

    β-hydroxybutyrate production consequent to exercise induces within the muscle the activities of a key promoter involved in the production of brain-derived neurotrophic factor.

    From the article:

    Studies have shown that BDNF levels in the brains of people with Alzheimer’s or Huntington’s disease are, on average, half that of people without either brain-damaging disease.

    Among the key findings of the current study was that a ketone, a chemical naturally produced in the liver called beta-hydroxybutyrate (DBHB), triggers biological reactions that activate the BDNF gene to produce more of its protein. DBHB has long been known to build up in the body and brain with exercise. Ketones are “by-product” chemicals made when animals break down fat as an alternative energy source after having drained more readily available sugar stores during exercise.

    Specifically, Chao says, the researchers found that DBHB prevents other proteins in the brain known as histone deacetylase complexes, or HDACs, from suppressing BDNF production by altering the environment of the BDNF gene.

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  • Healthy lifestyle reduces risk of disease and death. www.eurekalert.org
    Diet Aging Blood Pressure

    Cardiovascular disease is a broad class of diseases that involve the heart or blood vessels, including stroke, hypertension, thrombosis, heart failure, and atherosclerosis. As much as 90 percent of cardiovascular disease may be attributable to lifestyle factors and, therefore, preventable. A recent study found that having better cardiovascular health during one’s midlife years may reduce risk of premature death later in life.

    The American Heart Association has developed a scoring system that describes a person’s cardiovascular health based on measures of various lifestyle behaviors, such as smoking, diet, and physical activity, and known cardiovascular disease risk factors, such as blood pressure, body mass index, and blood glucose and cholesterol levels. Having a higher cardiovascular health score is associated with reduced markers of disease, longer telomeres, and better vascular function and, consequently, lower risk of cardiovascular disease, diabetes, and premature death.

    The prospective cohort study, which spanned a 16-year period, drew on data from the Framingham Heart Study Offspring investigation and involved 1,445 men and women whose average age was 60 years. The authors of the study found that for every five-year period that a person had intermediate or ideal cardiovascular health, they had a 33 percent lower risk for high blood pressure, 27 percent lower risk for diabetes or cardiovascular disease, 25 percent lower risk for diabetes, and 14 percent lower risk for premature death, compared to people who were in poor cardiovascular health. These findings held true regardless of age or sex.

    Sauna use is a lifestyle behavior that has been shown to improve cardiovascular health. A large study of health outcomes in more than 2,300 middle-aged men from eastern Finland identified strong, dose-dependent links between sauna use and reduced cardiovascular-related death and disease. Compared to men who used the sauna once weekly, men who used the sauna four to seven times per week were 50 percent less likely to die from cardiovascular-related causes. Watch this clip in which Drs. Rhonda Patrick and Jari Laukkanen discuss these findings.

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  • When healthy, lean individuals ate a Western-style diet for one week, their hippocampal-dependent learning and memory and appetite control declined. royalsocietypublishing.org
    Diet Saturated Fat Blood Pressure Carbohydrates Blood Sugar Weight Loss

    The Western Style Diet, sometimes referred to as Standard American Diet (SAD), is a dietary pattern characterized by high intake of refined carbohydrates, fatty meats, added fats, and sodium, and low intake of whole grains, fruits, and vegetables. The Western dietary pattern has been implicated in the pathogenesis of many chronic diseases and conditions, including overweight and obesity, type 2 diabetes, high blood pressure, and heart disease. Findings from a recent study suggest that the Western dietary pattern impairs hippocampus-dependent learning and memory and drives loss of appetite control.

    The hippocampus is a small organ located within the brain’s medial temporal lobe. It is associated primarily with memory (in particular, the consolidation of short-term memories to long-term memories), learning, and spatial navigation. Data from rodent studies suggest that adherence to a Western dietary pattern impairs hippocampal-dependent learning and memory (HDLM). The hippocampus also plays a role in food intake by regulating appetite. Altered hippocampal function subsequent to exposure to a Western-style diet may create a vicious cycle state that promotes increased consumption of unhealthy foods that, in turn, drives further hippocampal dysfunction.

    The study involved 110 lean, healthy Australian adults between the ages of 17 and 35 years who adhered to a healthy, non-restrictive dietary pattern. The authors of the study randomized the participants to either a one-week Western-style diet intervention group or a habitual-diet control group.

    On the first and eighth days of the study, the participants in the Western diet group ate a breakfast that included a toasted sandwich and a milkshake (high in saturated fat and added sugar). On the second through seventh days of the study, the participants ate two Belgian waffles for either breakfast or dessert for four of the study days. On the other two study days, they obtained their main meal and a drink or dessert from a set of options from a popular fast-food chain. They followed their normal dietary pattern for all other meals. The participants in the control group ate a breakfast consisting of a toasted sandwich and a milkshake (low in saturated fat and added sugar) on the first and eighth days and followed their normal diet for all other meals.

    The authors of the study assessed the participants' HDLM function as well as their appetite control before and after the intervention and control periods and again at a three-week follow-up assessment. They found that among those who followed the Western-style diet, HDLM performance declined, compared to the control group. Their appetite control declined as well, and this was strongly correlated with HDLM decline.

    These findings suggest that even short-term consumption of a Western-style diet may impair learning and appetite control due to impaired hippocampal function. This lack of appetite control could promote overeating and drive weight gain.

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