Fork U with Dr. Terry Simpson

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.❌ He didn’t understand germs or bacteria❌ He thought fiber was dangerous❌ He blamed plants, even though they weren’t the problem❌ He didn’t test his ideas—he just believed themHe 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 NowLet’s be clear. Science today tells a different story.✅ Vegetables help your gut, heart, and brain✅ Fiber feeds healthy gut bacteria✅ A variety of foods lowers your risk of disease❌ Eating only meat can cause nutrient problems and long-term risksInstead 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 SummaryDr. 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 FryerFirst, 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.¹This got me thinking—what other simple appliances could actually make healthy habits easier?My Complicated Coffee RoutineFor 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 ProblemNext, 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 FixThen 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 SmoothieHere’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 SmoothieYou’ll need:1 cup cold-brewed coffee (or cooled Nespresso)1 scoop whey protein (vanilla or chocolate)½ banana½ cup almond milk or any milk1 tbsp peanut butter or almond butter (optional)1/2 cup of Greek YogurtDash of cinnamon or cocoa powderOptional extras:1–2 dates1 tsp chia or flax seeds¼ tsp vanilla extractDirections:Put everything in the blender. Blend until smooth. Pour and enjoy!The Big IdeaSometimes, 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 ThoughtsIf 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...

🥣 The Curious Case of Dr. Kellogg: Surgeon, Cereal, and a Whole Lot of EnemasWhen you think of Kellogg, you probably picture cereal—maybe a sweet bowl of Frosted Flakes or Corn Flakes. But the real story behind Kellogg is far weirder than breakfast. It starts with a doctor. A good one. A very strange one.Meet Dr. John Harvey KelloggDr. John Harvey Kellogg wasn’t just any doctor. He was a skilled surgeon, and even Dr. Charles Mayo—the founder of the Mayo Clinic—called him one of the best abdominal surgeons he had ever seen.But Kellogg didn’t become famous for his surgery skills. Instead, he became known for his obsession with health, diet, and—believe it or not—poop.The Sanitarium and the Celebrity PatientsKellogg ran the famous Battle Creek Sanitarium in Michigan. This health resort attracted celebrities like Thomas Edison, Henry Ford, and even Amelia Earhart. People came there to “cleanse” their bodies with special diets, exercise, sunlight, and—yes—daily enemas.He believed almost every illness started in the colon. His solution? Flush it out. Constantly. Sometimes, with yogurt. Sometimes, both ends. I wish I were kidding.Kellogg’s War on PleasureDr. Kellogg didn’t just worry about digestion. He also believed that pleasure—especially sexual pleasure—was dangerous. In fact, he thought masturbation caused everything from bad digestion to insanity.To fight back, he recommended boring, bland food. No spices. No excitement. Just plain meals that wouldn’t "stir the passions."That’s how Corn Flakes were born. Kellogg invented them as a food so bland, they might help people forget about sex altogether.Cereal Becomes a BusinessNow, here’s where things get interesting. Kellogg’s brother, W.K. Kellogg, thought those flakes had potential—but they needed flavor. So he added sugar and started selling them to the public.Dr. Kellogg was furious. He believed sugar was poison. The two brothers fought in court. W.K. won. And that’s why your breakfast cereal today is sweet and not designed to stop anyone’s libido.What Science Says TodayLet’s be clear: Dr. Kellogg got a lot of things wrong.You do not need daily enemas. Your colon cleans itself.Yogurt goes better in a bowl than through a tube.Masturbation doesn’t cause disease. It’s a normal, healthy part of being human.And your desire to eat or love has nothing to do with how spicy your dinner was.While Kellogg’s focus on exercise and plant-based diets was ahead of his time, his fear of pleasure and obsession with “cleansing” caused more harm than good.The Strange LegacyDr. Howard Markel, in his excellent book The Kelloggs: The Battling Brothers of Battle Creek, dives deep into their story. He shows how Dr. Kellogg's strict health beliefs turned into fads—and how his brother’s sweet-toothed success made cereal a worldwide business. Markel, Howard. The Kelloggs: The Battling Brothers of Battle Creek. Pantheon Books, 2017. Kellogg's ideas were extreme, but they still echo today. Whenever someone tells you to "detox," do a cleanse, or eat bland food to fix your hormones—they might not realize they’re following a 19th-century surgeon who really hated...

What Is Ozempic or Zepbound, Really?You’ve probably heard about Ozempic or Zepbound. Maybe from a friend, a celebrity, or a TikTok ad. These are powerful medicines used to help people lose weight and manage diabetes. But what do they actually do?Ozempic is a GLP-1 receptor agonist—a type of drug that helps control hunger, improve blood sugar, and lower the risk of heart disease.But here's the big surprise: the real power of these drugs isn’t in your stomach—it’s in your brain.How It Works in the BrainGLP-1 medications like Ozempic work in two big ways:They help you feel full.They slow down how fast your stomach empties, so you stay full longer.They quiet the “food noise” in your brain.That’s the big one. These medicines reach areas in the brain like the hypothalamus and mesolimbic system (which includes parts like the nucleus accumbens and ventral tegmental area). These areas are responsible for cravings, rewards, and motivation to eat.When GLP-1 hits these areas, it reduces dopamine, the chemical that makes you want things like cake or chips. It also increases serotonin, which helps with mood and feeling satisfied after eating.This makes it easier to stop eating when you're full and harder to overeat just because food tastes good.📚 Reference: Mechanisms of GLP-1 receptor agonist–induced weight loss. Am J Med. 2024.What About “Natural GLP-1 Boosters”?You might see ads for supplements or foods that say they boost your “natural GLP-1.” Some are even called “natural Ozempic.”Here’s the truth:Your body makes GLP-1 naturally.Yes, fiber-rich foods help make more of it.But no, it does not stay in your system very long—only a few minutes.That means your natural GLP-1 never reaches your brain like Ozempic does.Synthetic GLP-1 drugs like semaglutide (Ozempic) are made to last for days. They stick around long enough to enter your brain and turn down cravings.So no—berberine, vinegar, or sea moss are not the same thing.📚 Reference: GLP-1 in brain health and food reward. Front Neurosci. 2022.Common Myths You Should IgnoreLet’s talk about a few common myths—and what science says instead:❌ “It’s a cheat code.”✅ It’s not cheating. It helps your brain stop screaming for food all the time.❌ “You’ll lose all your muscle.”✅ Not if you eat enough protein and move your body.❌ “You’ll gain it all back.”✅ Only if you stop all your healthy habits. GLP-1s are tools, not magic.❌ “It’s just for weight loss.”✅ These drugs also lower your risk of heart attacks, stroke, and even possibly dementia.📚 Reference: Semaglutide and cardiovascular outcomes. NEJM. 2023.Want to Supercharge Your Results? Go Mediterranean.People on GLP-1s who follow a Mediterranean-style diet lose more weight than those who don’t.Here’s why:Supports your gut health.Boosts your own natural...

Longevity Without the Grift: What Actually Helps You Age BetterEveryone wants to live longer. That’s why people are plunging into ice baths, sweating in infrared saunas, and rubbing beef tallow on their faces like it’s a miracle cream. Meanwhile, supplement companies make billions selling capsules that promise eternal youth.But here’s the thing: we don’t need to chase immortality. We need to focus on healthspan—the number of years we stay active, sharp, and independent. Living longer doesn’t mean much if you can’t enjoy it.Let’s break it down.The Problem With the Modern Longevity IndustryFor centuries, people have searched for the secret to living forever. From ancient pharaohs to modern influencers, the idea hasn’t changed much. Today’s gurus don’t wear robes. They wear lab coats on YouTube. They sell methylated vitamins, resveratrol, and supplements with science-sounding names like NMN.Some of these people—chiropractors, Instagram influencers, even some doctors like Mark Hyman—promise more than science can deliver. What they’re selling often looks more like modern snake oil than real medicine.Here’s a good rule of thumb: if a product claims to reverse aging and comes with a monthly subscription, it probably doesn’t work.What Actually Works: Boring, Science-Backed HabitsThankfully, there are simple steps you can take that do help.Sleep: Get 7–9 hours a night. This is when your brain clears out waste and resets.Exercise: Move your body. Walk, lift weights, and do balance work. It all adds up.Vaccinate: Shingles and COVID vaccines reduce your risk of dementia. Shingrix alone cuts it by 20%.Statins: The last 40 studies show that statins reduce dementia risk by up to 20%.  PMID 34871380 Eat Like You Mean It: The Mediterranean DietOne of the best-studied diets in the world is the Mediterranean diet. It’s not trendy, but it’s powerful. One large study showed that it can increase longevity by up to 9% if you stick with it. SourceHere’s how it works:Red Meat: Limit to 4 ounces a day. More than that raises your risk for cancer, heart disease, and type 2 diabetes. After 3 ounces, your body stops absorbing more iron anyway.Olive Oil: Use it instead of butter. It’s packed with healthy fats and polyphenols like oleocanthal.Whole Grains & Legumes: Beans and grains reduce obesity, diabetes, heart disease, and cancer. They’re even higher in fiber than most fruits and veggies.Fruits & Vegetables: Eat a variety. Colorful foods mean more antioxidants and polyphenols.Wine: One glass. That’s 5 ounces. And yes, you still get a full Mediterranean Diet point if you don’t drink at all.What Doesn’t Work (Even If It’s Trending)Let’s be honest. Some things are popular, but pointless—or even harmful.Drinking alcohol "for your health"Avoiding vaccinesIgnoring blood pressure and cholesterolTrusting wellness influencers with no scientific backgroundRemember: no supplement undoes bad habits. And no guru can out-hack the Hayflick Limit. That’s the scientific cap on how many times your cells can...

Hi, I'm Dr. Terry Simpson, your chief medical explanationist. Welcome to another edition of FORK U—where we bust myths, make sense of the madness, and teach you a little about food and medicine.Today, let's explore how our food choices impact the environment and our health. We'll discuss lab-grown meat, grass-fed beef, and sustainable seafood.🍔 Lab-Grown Meat: The Future of Food?Imagine enjoying a burger that didn't require raising or slaughtering an animal. That's the idea behind lab-grown meat, also known as cultured meat. Scientists grow real animal cells in labs to create meat without the traditional farming process.The Spruce EatsVoxWhy consider lab-grown meat?Environmental Benefits: It could reduce greenhouse gas emissions by up to 96% and use 99% less land compared to traditional meat production. California Management Review+1University of Colorado Boulder+1Animal Welfare: No animals are harmed in the process.Health Potential: Lab-grown meat can be produced without antibiotics, reducing the risk of antibiotic resistance. California Management Review+1Wikipedia+1While it's not widely available yet, lab-grown meat is a promising step toward sustainable eating.🐄 Grass-Fed Beef: Is It Worth It?Grass-fed beef comes from cows that eat grass instead of grain. Some people choose it for potential health benefits and better animal welfare. Modern FarmerPros:More Omega-3s: Grass-fed beef has about three times more omega-3 fatty acids than grain-fed beef.Better Fat Ratio: It has a healthier balance of omega-6 to omega-3 fatty acids. Grass Roots Farmers' Cooperative+3Wikipedia+3Understanding Ag+3Cons:Taste Varies: Not all grass-fed beef tastes the same. The flavor depends on the pasture quality, and some might find it less tender.Reddit+8Vox+8Grass Roots Farmers' Cooperative+8Cost: It's often more expensive than grain-fed beef.While grass-fed beef has benefits, it's essential to consider taste preferences and budget.🐟 Sustainable Seafood: Making Smart ChoicesSeafood is a great source of protein and omega-3 fatty acids. However, overfishing and unsustainable practices harm our oceans. Seafood WatchTips for Choosing Sustainable Seafood:Use Guides: The

The Fry Lie: How McDonald's Fries Got Worse—Not HealthierFor years, McDonald’s fries ruled the world. They were golden, crispy, salty, and delicious. People called them the best fries ever made. But then something changed. Around the 1990s, fans noticed the fries didn’t taste the same anymore.What happened?Let’s dive into the real story of why McDonald’s fries lost their magic—and how the changes didn’t make them healthier. In fact, for a while, they actually made them worse.Once Upon a Time… in Beef TallowBefore 1990, McDonald’s cooked their fries in a special mix: 7% cottonseed oil and 93% beef tallow. That’s a fancy way of saying animal fat. This gave the fries a rich, savory flavor you couldn’t find anywhere else.Why did they use beef fat? Because Ray Kroc, the man who built the McDonald’s empire, wanted fries to taste like the original McDonald brothers’ version. He nailed it.But not everyone loved the fat.Meet Phil Sokolof: The Fry CrusaderPhil Sokolof wasn’t a doctor. He wasn’t a scientist. But he was a wealthy businessman from Nebraska who had a heart attack. After that, he became a full-time food activist. Think of him like an early version of today’s online influencers—lots of passion, not much science.Sokolof spent millions on full-page newspaper ads. His messages sounded scary:“The Poisoning of America”“McDonald’s: Your Hamburger Has Too Much Fat”It worked. The public panicked. McDonald’s gave in.In 1990, the company switched from beef fat to 100% vegetable oil.Oops… Now with Trans FatsAt first, this seemed like a healthy change. But here’s what they didn’t tell you: the new vegetable oil was partially hydrogenated, meaning it was full of trans fats—the most dangerous kind of fat for your heart.Trans fats increase your bad cholesterol (LDL) and lower your good cholesterol (HDL). They raise your risk of heart disease way more than saturated fat.In trying to remove one bad fat, McDonald’s accidentally replaced it with something even worse. FDA, 2015.They finally banned trans fats in the U.S. in 2018—but for almost 20 years, those “healthier” fries actually hurt people’s hearts more than the original version ever did.Flavor Fail: Enter the Beef “Natural Flavor”Customers missed the old flavor. So what did McDonald’s do? They added “natural beef flavoring” to the vegetable oil. Yep, they removed the beef fat… and then added beef flavoring back in.This confused people. Some vegetarians and Hindus believed the fries were plant-based. They weren’t, leading to lawsuits and even more public confusion.In the United Kingdom, McDonald’s fries are really vegan. But in the United States, that natural beef flavor still makes them off-limits to some groups.The Steak 'n Shake Beef Tallow ComebackNow fast-forward to today. Steak 'n Shake announced they were bringing back beef tallow for their fries, just like McDonald’s used to. This move caught the attention of RFK Jr., a well-known figure in politics and food activism.He praised the change. But here’s the problem: RFK Jr. isn’t a doctor. He’s not a nutritionist. In fact, he’s never taken a college-level science course.RFK Jr has a long history of pushing food myths and anti-science messages, just like early...

Superfood Snake Oil: Why Kale Won’t Save You (But Also Isn’t Killing You)Every week, there's a new superfood: sea moss, turmeric shots, raw milk, lion’s mane mushrooms, and the obligatory $18 acai bowl. These so-called miracle foods promise to heal your gut, detox your liver, reverse aging, and apparently, cure loneliness if you add enough coconut flakes.But here’s the reality: “superfood” is a marketing term, not a scientific one.Let’s dig into the hype, the risks, and what the research really says.The Superfood Scam: Health Halo for SaleThe term “superfood” has no regulatory meaning. It’s not recognized by the FDA, USDA, or any legitimate scientific body. It originated in marketing campaigns and caught fire because it sells. All you need is one small, usually poorly designed study, a press release, and a social media influencer to make your food the next panacea.Blueberries? Excellent.Avocados? Delicious.Are they miracle cures? No.References:Hasler, C. M. (2002). Functional foods: Benefits, concerns and challenges—a position paper from the American Council on Science and Health. The Journal of Nutrition, 132(12), 3772–3781. https://doi.org/10.1093/jn/132.12.3772Turmeric: Anti-Inflammatory or Hepatotoxic?Turmeric has become the golden child of the wellness world. Its active compound, curcumin, has been studied for its anti-inflammatory properties. But here’s the problem: it doesn’t absorb well, and most studies showing benefits are in vitro or animal studies, not humans.Worse? Turmeric has been linked to liver injury.Several case reports have now documented turmeric-related liver failure, especially when consumed in high doses or combined with alcohol or other supplements.So no, a turmeric shot after tequila won’t detox your liver. It may just damage it further.References:Luber RP et al. (2019). Acute Liver Injury With Turmeric Use. ACG Case Reports Journal, 6(5). https://doi.org/10.14309/crj.0000000000000113Nelson KM et al. (2017). The essential medicinal chemistry of curcumin. J Med Chem, 60(5), 1620–1637. https://doi.org/10.1021/acs.jmedchem.6b00975Raw Milk: Microbial Roulette, Not a Wellness HackLet’s talk about raw milk—a rising star among TikTok wellness influencers. The claim? Pasteurization destroys enzymes and nutrients. The truth? Pasteurization destroys pathogens that can kill you.Raw milk can harbor E. coli, Listeria, Campylobacter, and Salmonella—especially dangerous for kids, pregnant women, and the immunocompromised. The CDC has linked multiple outbreaks to raw milk in the last decade.Pasteurization was a public health revolution. Rejecting it isn’t “natural”—it’s negligent.References:Centers for Disease Control and Prevention (CDC). (2023). Raw Milk Questions and Answers. https://www.cdc.gov/foodsafety/rawmilk/raw-milk-questions-and-answers.htmlMungai EA, et al. (2015). Increased outbreaks of nonpasteurized milk–associated foodborne illness. Emerging Infectious Diseases, 21(1), 119–122. https://doi.org/10.3201/eid2101.140447Sea Moss, Super Iodine, and HypothyroidismSea moss is having a moment. Touted for thyroid health and “minerals,” it's become a staple in online supplement stores. Yes, it contains iodine—but that’s a double-edged sword.Excess iodine intake can trigger thyroid dysfunction, including hypothyroidism and thyroiditis.If...

Is Fruit Bad For You?Have you heard the latest nonsense from the diet grift industrial complex?Apparently, fruit is now dangerous. Yes—fruit. The stuff that grows on trees and ends up in your kid’s lunchbox is being blamed for everything from diabetes to “metabolic collapse.”The same influencers who once screamed about seed oils are now coming for your bananas, blueberries, and yes, even your smoothies.It would be laughable if it weren’t so successful.I’ve Seen Real Diets That Work—They Include FruitMy father had a massive heart attack at 55. The kind that forces lifestyle change.But here’s the thing—he lived. He didn’t just live; he thrived.He made it to 98, living independently until the very end.And every single morning, he started his day with fruit: grapefruit, berries, and cantaloupe. He didn’t fear fructose. He just ate a balanced diet, and it worked.The Anti-Fruit Grift: A Modern Wellness ScamOn social media, fruit is now the villain of the week. According to the keto-carnivore crowd, fruit will spike your insulin, make you fat, and destroy your health.But right after shaming your banana, they usually offer a discount code for their liver pills or collagen powder.Even Paul Saladino—the original shirtless prophet of beef liver supplements—is eating fruit now. Apparently, scurvy isn’t a great look.Here’s the Truth: Fruit Is One of the Healthiest Things You Can EatLet’s stick to actual science. Fruit is one of the nine essential components of the Mediterranean Diet—a dietary pattern backed by decades of research, including landmark studies like PREDIMED and EPIC.The Mediterranean Diet recommends 250 grams of fruit per day. People who follow it experience lower rates of:Cardiovascular diseaseType 2 diabetesCognitive declineAnd guess what? Even people with diabetes do well when they eat whole fruit.According to large observational studies, such as the BMJ study by Muraki et al. (2013) and Li et al. (2016) in The Journal of Nutrition, higher intake of whole fruits—especially berries, apples, and citrus—is associated with a reduced risk of type 2 diabetes, not an increased one.Smoothies: Not Soda. Let’s Stop the Nonsense.Yes, when you blend fruit, it digests faster. That’s true. But a smoothie made from whole fruit, with the fiber intact, is nothing like drinking a sugary soda.Want to improve it even more? Add protein, oats, chia, or yogurt. You’ve got a perfectly fine breakfast that’s far better than most boxed cereals.So drink your smoothie. Enjoy it. You’re not ruining your health. You’re nourishing your body.Cultures That Live Long... Eat FruitAll the world’s longest-lived populations eat fruit—daily.Okinawans enjoy papaya, guava, and sweet potatoes.Sardinians love figs, grapes, and citrus.Loma Linda Adventists consume berries and stone fruits, and live some of the longest lives in America.None of these groups fear fruit. And spoiler alert: none of them are blending bacon into their coffee.Beware of Magical Thinking (and Tallow)The real problem isn’t fruit—it’s the carnival of carnivore influencers selling meat-based miracles. These aren’t scientists. They’re entertainers with no credentials who demonize fruit while pushing “ancestral eating” and supplements derived from animals that... ate fruit.If your diet says yes to beef tallow but no to blueberries, it’s time to reevaluate who you’re listening to.Final Thoughts: Let’s Use Our Brains (and Eat the...

Weight Loss Surgery and Mediterranean Diet to GLP-1 and the Mediterranean DietFor years, I have guided my weight loss surgery patients toward the Mediterranean diet. Why? Because it’s not only delicious and sustainable, but it’s also backed by decades of science. Now, as GLP-1 medications like Ozempic and Zepbound transform how we approach obesity, the question arises again: what should people eat while on these powerful drugs? The answer, as it turns out, remains the same.GLP-1 medications have undeniably revolutionized weight loss. These drugs, originally developed for diabetes, have rapidly gained fame for helping individuals shed significant amounts of weight. They work by reducing appetite, slowing stomach emptying, and altering hunger signals in the brain. Many patients simply cannot achieve sustained weight loss with diet alone, and for them, GLP-1 drugs are life-changing.However, while these medications help people lose weight, they do not address everything. Weight loss is only part of the equation. Nutrition still matters deeply. Without nourishing your body properly, you risk missing out on crucial benefits such as inflammation reduction, cardiovascular protection, and cognitive preservation.The Mediterranean DietThis is exactly where the Mediterranean diet shines. For decades, in fact, over 70 years, researchers have studied this dietary pattern. More than 13,000 scientific publications support its benefits. It’s not just about eating "like people in the Mediterranean." Rather, it’s about embracing a carefully studied set of foods, in specific amounts, shown to optimize health outcomes.For example, the diet emphasizes:Around 9 ounces (250 grams) of fruits daily.Plenty of vegetables and whole grains.Healthy fats, especially from olive oil.Lean proteins, particularly fish and legumes.Limited red meat and alcohol.Studies Showing the Diet Works For HealthThe science is clear. The PREDIMED study demonstrated significant reductions in cardiovascular events among followers of this diet. The EPIC studies have shown lower overall mortality, reduced cancer risk, and enhanced longevity. Furthermore, other research consistently links the Mediterranean diet to better insulin sensitivity, lower diabetes incidence, and reduced Alzheimer’s risk.So, how does this all connect to GLP-1 medications? Simple. If you are using GLP-1 drugs, you are already taking control of your weight. Why stop there? Combining these medications with a Mediterranean diet maximizes your health benefits. While the drugs help you eat less and lose weight, the diet ensures that what you do eat is packed with nutrition, anti-inflammatory compounds, and essential nutrients.Examples of the Diet in Real LifeIn practical terms, adopting this diet does not have to be complicated. For breakfast, try Greek yogurt topped with fresh berries, or overnight oats with fruit and nuts. For lunch, enjoy a salad filled with leafy greens, chickpeas, avocado, and stone fruits, drizzled with olive oil and lemon. For dinner, think grilled salmon or chicken, paired with quinoa or farro and plenty of colorful vegetables.Ultimately, GLP-1 drugs and the Mediterranean diet are not competing solutions — they are complementary tools. Together, they support not just weight loss, but whole-body health.If you are on a GLP-1 medication, remember this: losing weight is important, but being healthy while losing weight is essential. The Mediterranean diet remains the gold standard, helping you do both.Don't forget your vitaminsIf you are on a GLP-1 medication, please take a daily...