
Lycopene’s Benefits For The Gut, Heart, Brain, & More
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What Doesn’t Lycopene Do?
Lycopene is an antioxidant carotenoid famously found in tomatoes; it actually appears in even higher levels in watermelon, though. If you are going to get it from tomato, know that cooking improves the lycopene content rather than removing it (watermelon, on the other hand, can be enjoyed as-is and already has the higher lycopene content).
Antioxidant properties
Let’s reiterate the obvious first, for the sake of being methodical and adding a source. Lycopene is a potent antioxidant with multiple health benefits:
Lycopene: A Potent Antioxidant with Multiple Health Benefits
…and as such, it does all the things you might reasonably expect and antioxidant to do. For example…
Anti-inflammatory properties
In particular, it regulates macrophage activity, reducing inflammation while improving immune response:
Lycopene Regulates Macrophage Immune Response through the Autophagy Pathway Mediated by RIPK1
As can be expected of most antioxidants and anti-inflammatory agents, it also has…
Anticancer properties
Scientific papers tend to be “per cancer type”, so we’re just going to give one example, but there’s pretty much evidence for its utility against most if not all types of cancer. We’re picking prostate cancer though, as it’s one that’s been studied the most in the context of lycopene intake—in this study, for example, it was found that men who enjoyed at least two servings of lycopene-rich tomato sauce per week were 30% less likely to develop prostate cancer than those who didn’t:
Dietary lycopene intake and risk of prostate cancer defined by ERG protein expression
If you’d like to see something more general, however, then check out:
Potential Use of Tomato Peel, a Rich Source of Lycopene, for Cancer Treatment
It also fights Candida albicans
Ok, this is not (usually) so life-and-death as cancer, but reducing our C. albicans content (specifically: in our gut) has a lot of knock-on effects for other aspects of our health, so this isn’t one to overlook:
The title does not make this clear, but yes: this does mean it has an antifungal effect. We mention this because often cellular apoptosis is good for an overall organism, but in this case, it simply kills the Candida.
It’s good for the heart
A lot of studies focus just on triglyceride markers (which lycopene improves), but more tellingly, here’s a 10-year observational study in which diets rich in lycopene were associated to a 17–26% lower risk of heart disease:
Relationship of lycopene intake and consumption of tomato products to incident CVD
…and a 39% overall reduced mortality in, well, we’ll let the study title tell it:
…which means also:
It’s good for the brain
As a general rule of thumb, what’s good for the heart is good for the brain (because the brain needs healthy blood flow to stay healthy, and is especially vulnerable when it doesn’t get that), and in this case that rule of thumb is also borne out by the post hoc evidence, specifically yielding a 31% decreased incidence of stroke:
Dietary and circulating lycopene and stroke risk: a meta-analysis of prospective studies
Is it safe?
As a common food product, it is considered very safe.
If you drink nothing but tomato juice all day for a long time, your skin will take on a reddish hue, which will go away if you stop getting all your daily water intake in tomato juice.
In all likelihood, even if you went to extremes, you would get sick from the excess of vitamin A (generally present in the same foods) sooner than you’d get sick from the excess of lycopene.
Want to try some?
We don’t sell it, and also we recommend simply enjoying tomatoes, watermelons, etc, but if you do want a supplement, here’s an example product on Amazon
Enjoy!
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Asparagus vs Red Cabbage – Which is Healthier?
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Our Verdict
When comparing asparagus to red cabbage, we picked the asparagus.
Why?
It was close!
In terms of macros, there’s nothing meaningful between them—same fiber, same protein, technically red cabbage is slightly higher in carbs, but not enough to make a difference to anything. We declare this round a tie.
In the category of vitamins, asparagus has more of vitamins B1, B2, B3, B5, B7, B9, E, and K, while red cabbage has more of vitamins A, B6, and C, meaning a win for asparagus in this round.
Looking at minerals, asparagus has more copper, iron, phosphorus, selenium, and zinc, while red cabbage has more calcium, magnesium, manganese, and potassium, for a 4:4 tie here.
In other considerations, both have their share of polyphenols, and figures are too varied on this to declare one the winner over the other here, so another tie.
Adding up the sections makes for an overall win for asparagus (on the strength of the vitamin content), but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Are You Getting The Right Kinds Of Flavonoids?
Enjoy!
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Black Bean Burgers With Guacamole
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Once again proving that burgers do not have to be unhealthy, this one’s a nutritional powerhouse full of protein, fiber, vitamins, and minerals, as well as healthy fats and extra health-giving spices.
You will need
- 1 can black beans, drained and rinsed (or 1 cup same, cooked, drained, and rinsed)
- 3 oz walnuts (if allergic, substitute with pumpkin seeds)
- 1 tbsp chia seeds
- 1 tbsp flax seeds
- ½ red onion, finely chopped
- 1 small eggplant, diced small (e.g. ½” cubes or smaller)
- 1 small carrot, grated
- 3 tbsp finely chopped cilantro (or if you have the “this tastes like soap” gene, then substitute with parsley)
- 1 tbsp lemon juice
- 1 jalapeño pepper, finely chopped (adjust per heat preferences)
- ¼ bulb garlic, crushed
- 2 tsp black pepper
- 1 tsp smoked paprika
- 1 tsp cayenne pepper (adjust per heat preferences)
- ½ tsp MSG or 1 tsp low-sodium salt
- Burger buns (you can use our Delicious Quinoa Avocado Bread recipe if you like)
For the guacamole:
- 1 large ripe avocado, pitted, skinned, and chopped
- 1 tbsp lime juice
- 1 tomato, finely chopped
- ¼ red onion, finely chopped
- ¼ bulb garlic, crushed
- 1 tsp red chili pepper flakes (adjust per heat preferences)
Method
(we suggest you read everything at least once before doing anything)
1) Process the walnuts, chia seeds, and flax seeds in a food processor/blender, until they become a coarse mixture. Set aside.
2) Heat a little oil in a skillet, and fry the red onion, aubergine, and carrot for 5 minutes stirring frequently, then add the garlic and jalapeño and stir for a further 1 minute. Set aside.
3) Combine both mixtures you set aside with the rest of the ingredients from the burger section of the recipe, except the buns, and process them in the food processor on a low setting if possible, until you have a coarse mixture—you still want some texture, not a paste.
4) Shape into patties; this recipe gives for 4 large patties or 8 small ones. When you’ve done this, put them in the fridge for at least 30 minutes, to firm up.
5) While you wait, make the guacamole by mashing the avocado with the lime juice, and then stirring into the onion, tomato, garlic, and pepper.
6) Cook the patties; you can do this on the grill, in a skillet, or in the oven, per your preference. Grilling or frying should take about 5 minutes on each side, give or take the size and shape of the patties. Baking in the oven should take 20–30 minutes at 400℉ / 200℃ turning over halfway through, but keep an eye on them, because again, the size and shape of the patties will affect this. You may be wondering: aren’t they all going to be patty-shaped? And yes, but for example a wide flat patty will cook more quickly than the same volume of burger mixture in a taller less wide patty.
7) Assemble! We recommend the order: bottom bun, guacamole, burger patty, any additional toppings you want to add (e.g. more salad, pickles, etc), top bun:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- Chickpeas vs Black Beans – Which is Healthier?
- Kidney Beans or Black Beans – Which is Healthier?
- Coconut vs Avocado – Which is Healthier?
- Our Top 5 Spices: How Much Is Enough For Benefits?
Take care!
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“Not Just Measles”: Whooping Cough Cases Are Soaring as Vaccine Rates Decline
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In the past six months, two babies in Louisiana have died of pertussis, the disease commonly known as whooping cough.
Washington state recently announced its first confirmed death from pertussis in more than a decade.
Idaho and South Dakota each reported a death this year, and Oregon last year reported two as well as its highest number of cases since 1950.
While much of the country is focused on the spiraling measles outbreak concentrated in the small, dusty towns of West Texas, cases of pertussis have skyrocketed by more than 1,500% nationwide since hitting a recent low in 2021 amid the COVID-19 pandemic. Deaths tied to the disease are also up, hitting 10 last year, compared with about two to four in previous years. Cases are on track to exceed that total this year.
Doctors, researchers and public health experts warn that the measles outbreak, which has grown to more than 600 cases, may just be the beginning. They say outbreaks of preventable diseases could get much worse with falling vaccination rates and the Trump administration slashing spending on the country’s public health infrastructure.
National rates for four major vaccines, which had held relatively steady in the years before the COVID-19 pandemic, have fallen significantly since, according to a ProPublica analysis of the most recent federal kindergarten vaccination data. Not only have vaccination rates for measles, mumps and rubella fallen, but federal data shows that so have those for pertussis, diphtheria, tetanus, hepatitis B and polio.
In addition, public health experts say that growing pockets of unvaccinated populations across the country place babies and young children in danger should there be a resurgence of these diseases.
Many medical authorities view measles, which is especially contagious, as the canary in the coal mine, but pertussis cases may also be a warning, albeit one that has attracted far less attention.
“This is not just measles,” said Dr. Adam Ratner, a pediatric infectious diseases doctor in New York City and author of the book “Booster Shots: The Urgent Lessons of Measles and the Uncertain Future of Children’s Health.” “It’s a bright-red warning light.”
At least 36 states have witnessed a drop in rates for at least one key vaccine from the 2013-14 to the 2023-24 school years. And half of states have seen an across-the-board decline in all four vaccination rates. Wisconsin, Utah and Alaska have experienced some of the most precipitous drops during that time, with declines of more than 10 percentage points in some cases.
“There is a direct correlation between vaccination rates and vaccine-preventable disease outbreak rates,” said a spokesperson for the Utah Department of Health and Human Services. “Decreases in vaccination rates will likely lead to more outbreaks of vaccine-preventable diseases in Utah.”
But statewide figures alone don’t provide a full picture. Tucked inside each state are counties and communities with far lower vaccination rates that drive outbreaks.
For example, the whooping cough vaccination rate for kindergartners in Washington state in 2023-24 was 90.2%, slightly below the U.S. rate of 92.3%, federal data shows. But the statewide rate for children 19 to 35 months last year was 65.4%, according to state data. In four counties, that rate was in the 30% range. In one county, it was below 12%.
“My concern is that there is going to be a large outbreak of not just measles, but other vaccine-preventable diseases as well, that’s going to end up causing a lot of harm, and possibly deaths in children and young adults,” said Dr. Anna Durbin, a professor in the Department of International Health at the Johns Hopkins Bloomberg School of Public Health who has spent her career studying vaccines. “And it’s completely preventable.”
The dramatic cuts to public health funding and staffing could heighten the risk. And the elevation of Robert F. Kennedy Jr., a longtime vaccine critic, to the secretary of the federal Department of Health and Human Services, several experts said, has only compounded matters.
The Trump administration has eliminated 20,000 jobs at agencies within HHS, which includes the Centers for Disease Control and Prevention, the nation’s public health agency. And late last month, the administration also cut $11 billion from state and local public health agencies on the front lines of protecting Americans from outbreaks; the administration said the money was no longer necessary after the end of the pandemic.
Several city and county public health officials had to move quickly to lay off nurses, epidemiologists and disease inspectors. Some ceased vaccination clinics, halted wastewater surveillance programs and even terminated a contract with the courier service that transports specimens to state labs to test for infectious diseases. One Minnesota public health agency, which had provided 1,400 shots for children at clinics last year, immediately stopped those clinics when the directive arrived, court records show.
A federal judge temporarily barred HHS from enacting the cuts, but the ruling, which came more than a week after the grants were terminated, was too late for programs that had already been canceled and employees who had already been laid off. Lawyers for HHS have asked the judge to reconsider her decision in light of a recent Supreme Court ruling that allowed the Department of Education to terminate grants for teacher training while that case is being argued in lower courts. The judge in the HHS case has not yet ruled on the motion.
But in tiny storefronts and cozy homes, at school fairs and gas stations, many residents in West Texas, near where the measles outbreak has taken hold, appear unfazed.
“I don’t need a vaccine,” one man sitting on his porch said recently. “I don’t get sick.”
“It’s measles. It’s been around forever,” said a woman making her way to her car. “I don’t think it’s a big deal.”
When asked why they weren’t planning on vaccinating their baby, a husband walking alongside his wife who was 27 weeks pregnant simply said, “It’s God’s will.”
In word and deed, Kennedy has sown doubt about immunizations.
In response to the measles outbreak, Kennedy initially said in a column he wrote for Fox News that the decision to vaccinate is a “personal one.” HHS sent doses of vitamin A alongside vaccines to Texas, and Kennedy praised the use of cod liver oil. Only the vaccine prevents measles.
About a week later, in an interview on Fox News, while Kennedy encouraged vaccines, he said he was a “freedom of choice person.” At the same time, he emphasized the risks of the vaccine.
Only after the second measles death in Texas did Kennedy post on X, formerly known as Twitter, that the “most effective way to prevent the spread of measles is the MMR vaccine.”
But even that is not the unequivocal message that the head of HHS should be sending, said Ratner, the infectious diseases doctor in New York. It is, he said, a tepid recommendation at best.
“It gives the impression that these things are equivalent, that you can choose one or the other, and that is disingenuous,” he said. “We don’t have a treatment for measles. We have vitamin A, which we can give to kids with measles, that decreases but doesn’t eliminate the risk of severe outcomes. It doesn’t do anything for prevention of measles.”
In the past, Kennedy has been a fierce critic of the vaccine. In a foreword to a 2021 book on measles released by the nonprofit that he founded, Kennedy wrote, “Measles outbreaks have been fabricated to create fear that in turn forces government officials to ‘do something.’ They then inflict unnecessary and risky vaccines on millions of children for the sole purpose of fattening industry profits.”
A spokesperson for HHS said, “Secretary Kennedy is not anti-vaccine — he is pro-safety, pro-transparency and pro-accountability.” Kennedy, the spokesperson said, responded to the measles outbreak with “clear guidance that vaccines are the most effective way to prevent measles” and under his leadership, the CDC updated its pediatric patient management protocol for measles to include physician-administered vitamin A.
Kennedy, the spokesperson added, “is uniquely qualified to lead HHS at this pivotal moment.”
Late last month, leaders at the CDC ordered staff to bury a risk assessment that emphasized the need for vaccines in response to the measles outbreak — in spite of the fact the CDC has long promoted vaccinations as a cornerstone of public health. While a CDC spokesperson acknowledged that vaccines offer the best protection from measles, she also repeated a line Kennedy had used: “The decision to vaccinate is a personal one.”
Among the approximately 2,400 jobs eliminated at the CDC was a team in the Immunization Services Division that partnered with organizations to promote access to and confidence in vaccines in communities where coverage lagged.
The National Institutes of Health, which is also under HHS, recently ended funding for studies that examine vaccine hesitancy. In early April, researchers, the American Public Health Association and one of the largest unions in the country sued the NIH and its director, Jay Bhattacharya, along with HHS and Kennedy, alleging they terminated grants “without scientifically-valid explanation or cause.” The government hasn’t filed a response in the case.
The NIH cancellation notices stated that the agency’s policy was not to prioritize research that focuses on “gaining scientific knowledge on why individuals are hesitant to be vaccinated and/or explore ways to improve vaccine interest and commitment.”
“These grants are being canceled in the midst of an outbreak, a vaccine-preventable outbreak,” said Rupali Limaye, an associate professor at George Mason University who has spent the past decade studying vaccine hesitancy. “We need to better understand why people are not accepting vaccines now more than ever. This outbreak is still spreading.”
That vaccines prevent diseases is settled science. For decades, there was a societal understanding that getting vaccinated benefited not only the person who got the shot, but also the broader community, especially babies or people with weakened immune systems, like those in chemotherapy.
An investment in public health and a sustained, large-scale approach to vaccines is what helped the country declare the elimination of the measles in 2000, said Lori Tremmel Freeman, the CEO of the National Association of County and City Health Officials.
But she has watched both deteriorate over the last few months. Nearly every morning since notices of the federal funding cuts began going out to local public health agencies, she has woken up to texts from panicked public health workers. She has led daily calls with local health departments and sat in on multiple emergency board meetings.
Freeman has compiled a list of more than 100 direct consequences of the cuts, including one rural health department in the Midwest that can no longer carry out immunization services. That’s vital because there are no hospitals in the county and all public health duties fall to the health department.
“It’s relentless,” she said. “It feels like a barrage and assault on public health.”
More than 1,600 miles away from Washington, D.C., in Lubbock, Texas, the director of the city’s health department, Katherine Wells, sighed last week when she saw the most recent measles numbers. She would have to alert her staff to work late again.
“There’s a lot of cases,” she said, “and we continue to see more and more cases.”
She didn’t know it at the time, but that night would mark the state’s second measles death this year. An earlier death in February was the country’s first in a decade. Both children were not vaccinated.
Kennedy said he traveled to Gaines County to comfort the family who lost their 8-year-old daughter and while there met with the family of the 6-year-old girl who died in February.
He also visited with two local doctors he described as “extraordinary healers,” he said in his post on X. The men, he claimed, have “treated and healed some 300 measles-stricken Mennonite children” using aerosolized budesonide — typically used to prevent symptoms of asthma — and clarithromycin — an antibiotic. Medical experts said neither is an effective measles treatment.
State health officials have traced about two-thirds of the measles cases in Texas to Gaines County, which sits on the western edge of the state.
Seminole, one of the county’s only two incorporated towns, has emerged as the epicenter of the outbreak, with Tina Siemens acting as a community ambassador of sorts.
Siemens, a tall woman with glasses and a short blonde bob, runs a museum that combines the area’s Native American history and Mennonite community with traditional skills like calligraphy and canning fruit.
On a recent Tuesday, atop the museum’s dark coffee table, notes scrawled onto white paper listed the latest shipments of vitamin C and Alaskan cod liver oil.
The supplies, Siemens said, were for one of the local doctors who met with Kennedy.
As measles tears through the community, Siemens said families have to decide whether to get vaccinated.
“In America, we have a choice,” she said, echoing Kennedy’s messaging. “The cod liver oil that was flown in, the vitamin C that was flown in, was a great help.”
Dr. Philip Huang, director and health authority for the Dallas County Health and Human Services Department, is working to keep the measles outbreak from reaching his community, just five hours east of Seminole. He wrote letters to the public school superintendents and leaders of private schools that had large numbers of unvaccinated or undervaccinated students offering to set up mobile vaccine clinics for them.
“Overall, the rates can look OK,” he said, “but when you’ve got these pockets of unvaccinated, that’s where the vulnerability lies.”
Huang has had to lay off 11 full-time employees, 10 temporary workers and cancel more than 50 vaccine clinics following the HHS cuts. The systemic dismantling of the CDC and other federal health agencies, he said, will have a grave and lasting impact.
“This is setting us back decades,” Huang said. “Everyone should be extremely concerned about what’s going on.”
Across the country, pediatricians are petrified, said Dr. Susan Kressly, who serves as president of the American Academy of Pediatrics, the largest professional organization of pediatricians in the country.
“Many of us are losing sleep,” Kressly said. “If we lose that progress, children will pay the price.”
She’s carefully watching the spread of several vaccine-preventable diseases, including an increase in whooping cases that far outpace the typical peaks seen every few years. Although the whooping cough vaccine isn’t as effective as the ones for measles and protection wanes over time, the CDC says it remains the best way to prevent the disease.
Babies under the age of 1 are among the most at risk of severe complications from whooping cough, including slowed or stopped breathing and pneumonia, according to the CDC. About one-third of infants who get whooping cough end up in the hospital. Newborns are especially vulnerable because the CDC doesn’t recommend the first shot until two months. That’s why experts recommend pregnant mothers and anyone who will be around the baby to get vaccinated.
The number of whooping cough cases dropped significantly during the pandemic, but it exploded in recent years. In 2021, the CDC reported 2,116 cases; last year, there were 35,435.
The numbers this year appear set to eclipse 2024. So far in 2025, 7,111 cases have been reported, which is more than double this time last year. Cases tend to spike in the summer and fall, which adds to experts’ concern about high numbers so early in the year.
States on the Pacific Coast and in the Midwest have reported the most cases this year, with Washington leading the country with 742 cases so far, more than five times as many as at this time last year.
The Washington child who died of whooping cough had no underlying medical conditions, according to a spokesperson for the Spokane Regional Health District. The death was announced in February but occurred in November.
While Washington’s overall vaccination rate for whooping cough has remained relatively steady over the last decade at around 90%, pockets of low vaccination rates have allowed the disease to take root and put the wider community at risk, said Dr. Tao Sheng Kwan-Gett, a pediatrician and chief health officer of the Washington State Department of Health.
This is the time to strengthen the public health system, he said, to build trust in those areas and make it easier for children to get their routine vaccines.
“But instead, we’re seeing the exact opposite happen,” he said. “We’re weakening our public health system, and that will put us on a path towards more illness and shorter lives.”
Washington was one of 23 states and the District of Columbia that sued HHS and Kennedy following the $11 billion cuts, which rescinded approximately $118 million from the state. Doing so, the state said in court records, would impact 150 full-time employees and cause an immediate reduction in the agency’s ability to respond to outbreaks.
Washington’s Care-A-Van, a mobile health clinic that travels across the state to provide vaccinations, conduct blood pressure screenings and distribute opioid overdose kits, was a key element in the department’s vaccination efforts.
But that, too, has been diminished.
An alert on the department’s website cataloged the impact.
“Attention,” it began.
As a result of the unexpected decision to terminate grant funding, “all Care-A-Van operations have been paused indefinitely, including the cancellation of more than 104 upcoming clinics across the state.”
The department had anticipated providing approximately 2,000 childhood vaccines as part of that effort.
The frustration came through in Kwan-Gett’s voice. Many people think that federal cuts to public health mean shrinking the federal workforce, he said, but those clawbacks also get passed down to states and cities and counties. The less federal support that trickles down to the local level, the less protected communities will be.
“It really breaks my heart,” he said, “when I see children suffering from preventable diseases like whooping cough and measles when we have the tools to prevent them.”
ProPublica is a Pulitzer Prize-winning investigative newsroom. Sign up for The Big Story newsletter to receive stories like this one in your inbox.
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GLP-1 RAs & Muscle Loss
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…and other items from this week’s health news:
Goodbye, fat… Goodbye, muscle?
GLP-1 drugs are famously great for weight loss, but (also famously) muscle weighs more than fat. So, are we sure about what kind of weight we’re losing?
New research has shown that 25–40% of the weight lost on GLP-1 drugs comes from fat-free mass (mostly muscle), compared to only 8% per decade lost naturally with age.
As we wrote about in an older article of ours:
❝Of the four studies that actually looked at the macros (unlike most studies), they found that on average, protein intake decreased by 17.1%. Which is a big deal!
It’s an especially big deal, because while protein’s obviously important for everyone, it’s especially important for anyone trying to lose weight, because muscle mass is a major factor in metabolic base rate—which in turn is much important for fat loss/maintenance than exercise, when it comes to how many calories we burn by simply existing.
A reasonable hypothesis, therefore, is that one of the numerous reasons people who quit GLP-1 agonists immediately put fat back on, is because they probably lost muscle mass in amongst their weight loss, meaning that their metabolic base rate will have decreased, meaning that they end up more disposed to put on fat than before.❞
Back to this week’s news, the researchers concluded that doctors should screen for malnutrition and low muscle mass before starting GLP-1 drugs, encourage protein intake and exercise during treatment, and consider complementary strategies (e.g. nutrition supplements or other medications) to preserve muscle and improve cardiorespiratory fitness.
So, GLP-1 RAs certainly have their place, but diet and exercise must be very carefully managed, to ensure that one still gets proper nutrition while eating less, and exercises adequately despite consuming fewer calories to fuel that exercise.
Read in full: Fat melts away—but so does muscle: What Ozempic users need to know ← the news article
Related: Semaglutide’s Surprisingly Big Research Gap ← our older article that we quoted above
Beef plus
While you’re getting in that protein we talked about, you might not want to get it from ground beef. Not only is red meat woeful for the health in many ways (especially for things such as diabetes, cardiovascular disease, and cancer), but also, there’s a recall going on presently across the states from California to Michigan, on account of metal pieces being found in packs of ground beef.
This only came to light after a consumer complained (you will remember, FDA food safety testing was suspended earlier this year), and since then, more have been found.
What kind of metal, you ask? It is a mystery; they do not mention.
Read in full: Ground beef shipped to 5 states recalled for possible metal pieces
Related: The Whys and Hows of Cutting Meats Out Of Your Diet
Summer heat? Not a fan.
While it’s common to use a fan to cool down in hot weather, researchers (Dr. Georgia Chaseling et al.) looked at the effects of fan use in extreme heat, specifically for older adults (mean average age 68 years, standard deviation 7 years), and found:
- fan use in humid heat slightly lowered core temperature, increased sweat rate, and improved both thermal sensation and comfort.
- fan use in dry heat raised core temperature, greatly increased sweat rate, and worsened both thermal sensation and comfort.
The researchers concluded that electric fans can be a safe, low-cost cooling method for older adults during hot, humid weather but should be avoided in hot, dry conditions.
Read in full: Using a fan can make older adults hotter in a dry heat
Related: As The Summer Gets Hotter Still…
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Loaded Mocha Chocolate Parfait
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Packed with nutrients, including a healthy dose of protein and fiber, these parfait pots can be a healthy dessert, snack, or even breakfast!
You will need (for 4 servings)
For the mocha cream:
- ½ cup almond milk
- ½ cup raw cashews
- ⅓ cup espresso
- 2 tbsp maple syrup
- 1 tsp vanilla extract
For the chocolate sauce:
- 4 tbsp coconut oil, melted
- 2 tbsp unsweetened cocoa powder
- 1 tbsp maple syrup
- 1 tsp vanilla extract
For the other layers:
- 1 banana, sliced
- 1 cup granola, no added sugar
Garnish (optional): 3 coffee beans per serving
Note about the maple syrup: since its viscosity is similar to the overall viscosity of the mocha cream and chocolate sauce, you can adjust this per your tastes, without affecting the composition of the dish much besides sweetness (and sugar content). If you don’t like sweetness, the maple syrup be reduced or even omitted entirely (your writer here is known for her enjoyment of very strong bitter flavors and rarely wants anything sweeter than a banana); if you prefer more sweetness than the recipe called for, that’s your choice too.
Method
(we suggest you read everything at least once before doing anything)
1) Blend all the mocha cream ingredients. If you have time, doing this in advance and keeping it in the fridge for a few hours (or even up to a week) will make the flavor richer. But if you don’t have time, that’s fine too.
2) Stir all the chocolate sauce ingredients together in a small bowl, and set it aside. This one should definitely not be refrigerated, or else the coconut oil will solidify and separate itself.
3) Gently swirl the the mocha cream and chocolate sauce together. You want a marble effect, not a full mixing. Omit this step if you want clearer layers.
4) Assemble in dessert glasses, alternating layers of banana, mocha chocolate marble mixture (or the two parts, if you didn’t swirl them together), and granola.
5) Add the coffee-bean garnish, if using, and serve!
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Enjoy Bitter Foods For Your Heart & Brain
- The Bitter Truth About Coffee (Or Is It?)
- Which Sugars Are Healthier, And Which Are Just The Same?
- Cashew Nuts vs Coconut – Which is Healthier?
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
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Can We Get Away With Sleeping Under 7 Hours?
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Spoiler: no
How bad is it?
Researchers (Dr. Kathryn McAuliffe et al.) looked at data from thousands of Americans, and found that sleeping fewer than seven hours per night is strongly associated with shorter life expectancy, with a stronger link than diet quality, physical activity, or social isolation.
The only thing that scored worse was smoking. It’s that bad.
This was very consistent too; the relationship between sleep duration and life expectancy appeared year after year and all across the US.
To put it un numbers, sleeping insufficiently (defined for the study as: under 7 hours/night) was associated with up to 9 years lower life expectancy.
For the more visually inclined, here’s an example graph from the paper ← this one’s for the state of Oregon
And yes, that association holds even when controlling for other mortality predictors, so it’s not merely some manner of “unhealthy disabled poor people sleep less”, even though that will also be the case too:
❝We find that at the United States county level, higher sleep insufficiency was significantly associated with lower life expectancy and with changes in life expectancy across years even when controlling for notable mortality predictors. These data highlight the importance of sleep to health and suggest that sleep could be a modifiable behavior for improved longevity in the United States.
The magnitude of the data included in this analysis is vast, including all 3143 counties in the United States, strengthening the results of this analysis. Moreover, because data were collected in counties across the United States, our outcomes represent a wide range of demographics and behaviors, further strengthening the generalizability and robustness of our findings.❞
Read in full: Sleep insufficiency and life expectancy at the state-county level in the United States, 2019–2025
This is important, because when people make plans for improving their health, it is nearly always a matter of focusing on diet and exercise.
And yes, those things are very important! But they are nothing without good sleep.
So, how to do better?
We’ve written a bit about this before, including:
Why You Probably Need More Sleep ← a lot of people mistake getting 6 hours sleep per night for only needing 6 hours sleep per night. Sure, you may still be alive after regularly getting 6 hours, but (unless you have a rare mutation of the ADRB1 gene) it will be causing harm, and yes, that includes later in life; we don’t stop needing so much sleep, even if we stop getting it.
It’s also noteworthy that sleep-deprived people usually underestimate how sleep-deprived they are. This is for the same reason as why drunk people usually underestimate how drunk they are—to put it in words that go for both situations: a cognitively impaired person lacks the cognitive function to realize how cognitively impaired they are. Here’s the science on that: How Sleep-Deprived Are You, Really?
There are more considerations, though, for example:
How Regularity Of Sleep Can Be Even More Important Than Duration ← here’s why you should still get up at the same regular (and ideally, early) hour, even if you didn’t sleep well
Early Bird Or Night Owl? Genes vs Environment ← and here’s why that regular hour should ideally be early, even if it’s not your genetic predisposition to be a “morning lark”; see also the study linked there that mentions “Gene distinguishes early birds from night owls and helps predict time of death”
Some sleep aids can help, but many are harmful and/or do not really work as such; here’s a rundown of examples of those:
Safe Effective Sleep Aids For Seniors?
And when it comes to napping, timing is everything:
How To Nap Like A Pro (No More “Sleep Hangovers”!)
Want to learn more?
For a much more in-depth treatment of the topic, you might:
Why We Sleep – by Dr Matthew Walker
Basically, if you will read only one book on sleep, that’s the book.
Sweet dreams!
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