Ten Weight Loss Program Red Flags

 

The "weight loss industry" in the United States reached an annual size of over $93Billion in 2024. The market for prescription weight loss drugs alone has more than doubled from $5Billion in 2022 to $12Billion in 2023. And yet 1 in 5 Americans are still obese (not overweight, obese) in all 50 states and 35% or more are obese in 23 states. With this much money being spent every year, why are people not losing weight and keeping it off? Could is be that the majority of the weight loss industry, including the whole class of unnecessary GLP-1 weight loss drugs, is peddling snake oil instead of success?

As has been true for all time, over the long haul there is only one diet that works: consume fewer calories and/or burn off more. Lifestyle changes such as exercising more and eating mindfully are a key component of successfully losing weight and avoiding the yo-yo cycle of losing weight and regaining it back over and over again (as 75% of dieters do).

Does this mean that there are no weight loss programs that can help you successfully lose weight and keep it off? Of course not. But the fact is that you can certainly accomplish it on your own (I did). But if you need guidance, help getting started or someone to be accountable to then a weight loss program may be for you. But you have to be careful to avoid all the fluff and nonsense that makes up the majority of such programs.

The National Council Against Health Fraud has published a list of 10 guidelines that you should consider in evaluating any weight loss program. Any of these should give you reason to avoid the program.

1. It promises dramatic, rapid weight loss of more than 1% of total body weight per week. That is 2 or 3 pounds for a person who weighs 250#. More rapid weight loss is not sustainable long term and may even be unhealthy.

2. It requires extreme calorie restriction (under 800 - 1,000 calories per day). The only time this should ever be done is under qualified medical supervision. 

3. It requires purchasing special foods or products only available from a single source (aka, them).

4. It ignores the importance of exercise and behavioral/lifestyle changes. Without these you will most likely just regain any weight that you lose.

5. It requires you to invest a significant amount of money up front for a membership or subscription and does not offer a refund if you are dissatisfied or do not see results.

6. Claims are made of secret, special or proprietary ingredients not available anywhere else, especially if the "ingredients" are not revealed.

7. Promises that you will "lose belly fat", or fat from any other specific area of your body. You cannot target weight loss that way. 

8. Fails to address long term success and provide a transition to maintaining your weight once you reach your goal. (GLP-1 drugs for example offer no such transition, you just have to keep taking them and will regain the weight you lost if you stop doing so. This has spawned an entire mini-industry to help wean people off the drugs by basically doing the things that would have made the drugs unnecessary in the first place!)

9. Restricts you to consuming a limited number of foods or macroeconomic classes. (A balanced diet is what works.)

10. Claims that it will be easy or that no changes to your diet or lifestyle will be needed (just their product).

As anyone who has successfully lost a significant amount of weight and kept it off will tell you, these are common sense considerations. Use them to assess any weight loss products or programs that you are considering and walk away from any that check any of these boxes.

 

 

Intermittent Fasting - Fad or Fabulous?

 

Intermittent fasting - taking nothing but water - for 12 to 16 hours a day has become a popular routine for many people who believe that it improves their health.

It turns out that I am an intermittent faster and never even knew it! Typically I have dinner between 6:00pm and 7:00pm every day. I hardly ever have anything more to eat after that. I start my day at about 7:30am and, by the time I am up and about and take my dog out for his walk, its is around 9:00am before I have breakfast (if I do at all). So without even realizing it, I have been "intermittent fasting" for around 14 hours just about every day. 

I also make a 36 hour fast for 2 days every month, but that is a story for another time.

What is the science behind fasting? Does it really have any health benefits or is it just one more unfounded, social-media-driven wellness fad?

It turns out that intermittent fasting can help with weight loss, improve heart health, reduce inflammation, and enhance cellular repair processes. It may also lead to better blood sugar control and increased energy levels.

But according to the Mayo Clinic, the long-term health effects of intermittent fasting aren't clear. And some studies find just limiting calories in general may have the same benefit as intermittent fasting. Also, researchers don't know if different fasting cycles have the same benefits. Some evidence suggests that a 16-hour fasting, 8-hour eating cycle may raise heart disease risk compared with other time-restricted eating cycles.

Eating during a short window often means skipping breakfast or dinner. If those meals are important parts of your social life, then intermittent fasting may not work for you. And while intermittent fasting is safe for most people, it may not be a healthy pattern for people who:

• Have an eating disorder.
• Are pregnant or breastfeeding.
• Are at high risk of bone loss and falls.

Still, for many people, a 12 to 16 hour daily fast may fit easily into their lifestyle with little or no change. If you are considering it, it may not be a difficult adjustment at all. Here is a short article that discusses the pros and cons.

 

Healthy Plant Oils for a Longer Life?

 

Plant oils get no respect on the fringes of the weight loss and dietverse, but a 2025 study published in JAMA Internal Medicine suggests that consuming about 2 tablespoons of healthy plant oils every day can add years to your life. The researchers tracked over 220,000 adults for over 30 years in concluding that those consuming plant oils daily faced a 16% lower risk of dying over the study period than those who did not. Plant oil consumption also seemed to provide a protective effect against some forms of cancer. The study found statistically significant associations between higher intakes of specific plant-based oils and lower mortality risk.

To be sure, not all plant oils are equal. The study examined canola, soybean and olive oils - all rich sources of polyunsaturated and monounsaturated fats. Oils high in saturated fats, such as palm and coconut oils, would not be expected to have the same beneficial effect on mortality.

Substituting a healthy plant oil for butter - which his more than 50% saturated fat - on your bread doubles the benefit! Just remember that all plant oils are 100% fat so they will contain a lot of calories.

 

The Declining Nutritional Content of Our Food Supply

 

You are eating well, buying fresh fruits and vegetables, whole grains and avoiding processed foods as much as is practical for you. So you are doing just fine so far as giving your body all of the nutrients it requires to thrive, right? Not so fast!

Many modern fruits, vegetables, grains and even meats are less nutritious than those grown decades ago, with significant declines in essential nutrients like protein, calcium, and vitamins. There are increasing concerns that in our rush to grow food on ever bigger scales using industrial farming methods and genetic modifications that we have inadvertently caused its nutritional content to wane. Let's unwrap this mystery of the declining nutritional quality of foods, and discover why our salads may not be as virtuous as we think.

First, let's shine a light on modern "industrial" agricultural practices. A 2009 study from HortScience of produce from the United States and the United Kingdom found an inverse relationship between crop yield and how much nutritional value they had. In other words, the higher the amount of a certain crop harvested, the less nutrients it had. One commonly cited explanation for this decline in nutrients is the degrading quality of soil from overfarming, otherwise known as soil depletion. Think of soil as the earth's pantry—it holds the goodies that make our crops healthy. But intense farming practices and the use of chemical fertilizers strip the soil of vital minerals. Without these minerals, fruits and veggies are unable to absorb them. They may end up looking vibrant and delicious but lacking in the nutrient department. 

Then there is the matter of food processing. The fact is that nearly all of our food is processed to some degree. Even fruits and vegetable are harvested, stored and shipped using additives and techniques that keep them looking sharp but which can compromise their nutritional content. Take whole grains, for example. When processed, they often lose valuable fiber, vitamins, and minerals—making it a risky swap from a health perspective. In essence, while processed foods are definitely time-savers, that comes at a cost in food quality.

Finally, let’s not forget our friend and blame-it-for-everthing villain, Climate Change. Before rolling your eyes and moving on bear with me a moment. Climate change isn't just giving polar bears a hard time. It’s also affecting our crops. Rising temperatures, the increasing concentration of carbon dioxide in the atmosphere and increasingly unpredictable weather patterns impact how plants grow, sometimes speeding up their growth cycle. This hasty growth can lead to plants not absorbing the full range of nutrients from the soil.

The problem with the decrease in the nutrient content of our foods should be a matter of great concern as we can no longer accurately predict how much of something we should eat to achieve a well-balanced diet, suited to our body’s needs. As a result, achieving a healthy diet may prove difficult, leaving us at great risk for nutritional deficiencies that may, over time, engender various health problems. So what are we to do?

This problem required decades to develop and will not be resolved rapidly, even if it receives the attention it deserves which, so far, it has not. A sensible, high quality daily supplementation regimen can help to close the developing gap, but this comes with problems of its own. Many supplements use low quality ingredients of questionable efficacy and some do not even contain the nutrient types or quantities listed on the label. So while supplementing may be helpful, be sure that you know what you are really getting. Buying fresh foods from local farms, ranches and farmer's markets may provide you with better quality, more nutritious foods. Using flash frozen fruits and vegetable may eliminate some of the losses cause by traditional processing and shipping. We can't go back to farming our own food with a hoe and horse-drawn plow, but we can be more conscious consumers. Opt for organic when possible, include a variety of foods in your diet to maximize nutrient intake, and investigate where your produce comes from.

Long-tern there are a number of things that can help to reverse this trend. As consumers become more aware of the connection between diet and health, the demand for nutrient-dense foods is on the rise. By favoring whole, minimally processed foods rich in essential vitamins, minerals, and antioxidants, individuals can send a clear message to the food industry about their preference for nutritionally valuable options.

Choosing to support local farmers and embracing regenerative agricultural practices can significantly contribute to improving food nutrition. Local produce often undergoes less processing and has a shorter journey from farm to table, preserving its nutrient content. By investing in local markets and products, consumers encourage sustainable farming methods that prioritize soil health, biodiversity, and nutrient retention.

Beyond individual choices, advocating for policies that incentivize sustainable farming practices and prioritize food quality is essential. Supporting initiatives that promote regenerative agriculture, reduce chemical use, and encourage responsible land management can drive systemic change within the agricultural industry. Such policies foster an environment where nutrient-rich foods become more accessible to all.

The decline in nutritional value poses a significant challenge to public health, underscoring the need for collective action. By understanding the factors contributing to this decline and making conscious choices, consumers, farmers, and policymakers can collaboratively work towards a more nourishing and sustainable food system.

For a more in depth, technical discussion of the problem of declining nutritional content in or food you can dig into this paper from the National Institutes for Health's Center for Biotechnology Information.

 

Nutrition and Mental Health

 

If you are taking the time to read this, you are probably well aware of the strong connection between the nutrition you get and your physical health. A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable diseases, including diabetes, heart disease, stroke and cancer. In 2021, 20% of all deaths worldwide were associated with poor diet, about 11 million people. But what about our mental and emotional health?

In fact, nutrition plays a significant role in mental health, as the foods we eat can affect our mood and cognitive function. A healthy diet rich in fruits, vegetables, whole grains, and healthy fats can help reduce symptoms of depression and anxiety, while processed foods and sugars may contribute to mental health challenges. Earlier studies suggest what you might expect: eating junk isn’t great for your brain. People who consume plenty of fruit, vegetables, and fish seem to be less at risk of depression compared to those who favor fatty meats, processed carbs, and sweets. But new research suggests that the connection between diet and mental well-being is a little more nuanced than scientists once thought.

No single food has magical powers (The "superfood myth".) “We want to shift the conversation away from singular foods and diets and into talking about food categories,” says Drew Ramsey, an associate professor of psychiatry at Columbia University. His studies, for example, found that spinach, Swiss chard, kale, and lettuce contain the highest antidepressant nutrients per serving, but that it didn’t really matter which leafy green you ate—what matters is that leafy greens are a regular part of your food intake

Nutrition is just one piece of the mental-health puzzle, but it has researchers excited. “I really am a big fan of responsibly using medications and effective talk therapy to treat depression,” says Ramsey. “But focusing on diet allows us to empower patients to think about their mental health as tied to nutrition.”

Here is a deeper dive if you want to know more. If you just what the short version, here are the top three food categories for a healthy mental diet:

• Complex carbohydrates: Foods like brown rice and starchy vegetables provide energy. Quinoa, millet, beets, and sweet potatoes have more nutrients and keep you satisfied longer than sugary snacks.
  
  
• Lean proteins: These give you energy and help your body think and react quickly. Good sources include chicken, meat, fish, eggs, soybeans, nuts and seeds.
  
  
• Fatty acids: Essential for brain and nervous system function, you can find them in fish, meat, eggs, nuts and flaxseeds.

 

Your Most Important Defence Against High Food Prices

 

Between 2020 and 2024, food prices rose nearly 24%. This was due to a variety of factors including supply chain disruptions due to the Covid pandemic and the Ukraine war, rising transportation costs, the avian flu and the overall rate of inflation. Depending upon how President Trump's tariff wars turn out, prices may continue rising and shortages may become more common.

While there is little that we as individuals can do about any of these causes of rising food prices, there is one thing that we can do to have an impact and save us money at the grocery store too - reduce our personal food waste. In America we waste about 90 million tons of food annually, or about 35% of our food supply. This waste occurs at every stage of the supply chain, from farm to table. But the average American family wastes a staggering amount of the food that it buys.  The Natural Resources Defense Council (NRDC) estimated that the average American household throws away about $1,600 worth of food each year. This number translates to significant financial losses for families alongside the environmental damage. These figures often include food that spoils, is forgotten in the refrigerator, or is simply discarded due to misjudging portion sizes.

Here is where you can have a big impact, both on your wallet and the food supply. 

One of the primary causes of household food waste is overbuying. Many consumers regularly purchase items they do not need. Without effective meal planning and accurate grocery lists, households often end up with food that spoils before it can be consumed. With the new generation of free, easy to use meal planning apps there is no longer any reason to waste your money on food you will not eat. (Here is the one I use: mealime.com )

The confusion surrounding expiration and “best by” dates contributes greatly to food waste. Many consumers mistakenly believe that food past its “best by” date is unsafe to eat, leading them to throw away perfectly good items. However, these dates often indicate quality, not safety. Use your nose, not the "best by" date.

Improper food storage can also significantly contribute to waste. Not storing food at the right temperature or using the wrong storage containers can lead to premature spoilage. For example, storing fruits that release ethylene gas near ethylene-sensitive vegetables can cause the latter to ripen too quickly and spoil. Similarly, failing to seal containers properly can cause food to dry out or become contaminated, rendering it inedible. A temperature of about 36deg is right for your refrigerator and close to 0deg for your freezer (Fahrenheit). Use a thermometer.

But perhaps your best defense against food waste, and probably your least effectively used one, is something you already have in your kitchen - your freezer. You probably vastly underestimate the variety of foods that can be safely stored in your freezer, this preventing premature spoilage and waste.  Learning what foods to store in your freezer and how to store them properly can go a long way to helping you save both money and time. Otherwise, your freezer just becomes an intermediary between the stove and the trash can.

Many foods that you have probably never considered freezing will store perfectly well in the freezer. Apples, bananas, tomatoes, eggs (yes eggs!), milk and many vegetables and fruits all freeze well. But they do not all freeze well the same way!

Here then is a handy guide to freezing that will quickly having you throwing away less food, saving money at the grocery store and even saving you time preparing meals.

If you have developed any tricks of your own, please share them in the comments so that we can all benefit. With food as expensive as it now is, it is just crazy to be throwing away a third of what we buy.

 

Eggspensive!

 

 

Eggs have long been a cheap source of protein and come with a host of important vitamins and minerals including vitamin D, phosphorus, vitamin A, and two B-complex vitamins that your body needs to convert food into energy. Eggs are also a very good source of riboflavin, selenium, and choline. They still are nutritional heros but thanks to the millions of chickens that have died or been destroyed due to the bird flu outbreak, they are no longer cheap. The image above is from a grocery store in southern California, which has been particularly hard hit. There are even stories of egg entrepreneurs snatching up every egg they can find and reselling them to desperate consumers and even business at, shall we say, scalper prices.

 

But in addition to making regular appearances at breakfast table, eggs are also in an enormous variety of other foods, who's prices are now also rising as a result of the egg shortage. Baking, in particular, depends on them.

 

So for something entirely different, here are 25 egg-free desert recipes. I have tried a few of them and you will not miss the eggs. The strawberry shortcake that tops the list was a big hit at a recent church social that I brought them to. Try a few and brighten up your egg-free day.

 

And if you have any tips as to how to better manage in a world of $0.60 eggs, please do share in a comment.

To live Longer and Better, Stop Acting Your Age

 

"Act your age!" is usually said with a tone of disapproval, whether you are a toddler or well into your senior years. Society has clear expectations for us as far as what is proper behavior at any age, and not conforming is not always regarded kindly. Does it matter? New research suggests that perhaps it does.

Research by Hanna Kuper and Michael Mormot of the International Centre for Health and Society at University College in London, raises the question of just how much the way we think about aging impacts how we actually age. 

What Kuper and Marmot found was that those people who thought old age began earlier were more likely to have had a heart attack, to be suffering from heart disease or be in poor physical health generally when they were followed up six to nine years later. 

The Kuper and Marmot study is not the only research to demonstrate measurable benefits of thinking positively about ageing. Becca Levy from the Yale School of Public Health also produced some extraordinary findings. Her study had followed more than a thousand people who were at least 50 at the time. She found that people who had positive ideas about their own ageing (who agreed with comments such as "I have as much pep as last year" and who disagreed that as you get older you get less useful) lived for an average of 22.6 years after they first participated in the study, while the people who felt less positively about ageing lived for just 15 years more on average. 

How can this be? Read this article for answers.

 

How Long Have We Really Got?

 

Since we are here to talk about aging well - happy, healthy and long - I thought it would be interesting to look a little deeper into just how long a human being could possibly live. Is there a biological "design limit" on the human body? A time after which we just simply wear out and stop working?

Worldwide, less than 1% of the population lives to be 100 years old. The oldest documented lifetime is that of a French woman, Jeanne Calment, who lived to be 122 years and 164 days old. Most aging researchers agree that the maximum lifespan for a human being, the biological design limit, is about 120 years. But the truth is that no one really knows.

People today are living longer than ever on average. Most of this is due to societal advances such as vaccines, antibiotics, public health infrastructure, sanitation, hygiene, earlier diagnoses, and increased public awareness about health and longevity. But while people are living longer lives on average, the the age at which the very oldest people die does not appear to have changed much in all of recorded history.

“Everything has to have a limit. There’s no creature on planet Earth that we know of that doesn’t die at some point,” says Briana Mezuk, the co-director of the University of Michigan’s Center for Social Epidemiology and Population Health. . “But there’s obviously substantial variation in life expectancy and healthy life expectancy, which is in some ways more important than the first question. How long can we live and be able to have the type of psychological, functional, and social life that makes life worth living? What is that life expectancy?”

And maybe that is the real point. Not how many years it is before we die but how many years we are living the active, healthy, mentally fit lives we want to live. Not the years in your life but the life in your years.

The problem of aging has been shifted down the road. People living into their 70s, 80s and 90s is more common every year. Alzheimer’s disease and other age-related chronic conditions have increased due to people living longer. “Now, many of us are living to our seventies; we’re experiencing this built-in obsolescence of humans that manifests itself in age-related chronic conditions,” said William Mair, the director of the Harvard Chan School Aging Initiative.

While contemplating how old we might theoretically live is interesting, perhaps a better approach would be to do what we can to ensure that whatever time we do have is a life and not simply an existence. And the best balms against aging poorly are the things our mothers and grandmothers told us to do: exercise regularly, avoid smoking, avoid drinking too much alcohol, and stay away from highly processed foods to focus on a balanced diet of healthy whole foods.

How Is France Avoiding the Global Obesity Trend?

 

Worldwide adult obesity has more than doubled since 1990, and adolescent obesity has quadrupled. In 2022, 890 million were living with obesity. That is 1 of every 8 people on the planet. Previous estimates by the World Obesity Federation suggested that there would be 1 billion people living with obesity by 2030, but we surpassed that number in 2024. More than half of the global population—51%, or over 4 billion people—will be obese (not overweight, obese) by 2035, and the condition will touch all regions and continents of the world. The new projection marks a sharp jump from current numbers.

The total cost of treating illnesses related to obesity will be an estimated $4 trillion per year, which is about how much the COVID-19 pandemic cost the world in health care expenses in 2020. Meanwhile, the total U.S. weight loss product market grew to a historic $90 billion annually (2023 data), boosted by soaring sales of popular (and very expensive) prescription weight loss drugs. And yet we are fatter than ever. So fat, in fact, that instead of dealing with it, the US seems to be shifting its focus to accepting and living with it.

A quick glance at the graphic above shows that this truly is a global problem, impacting countries large and small. Thanks to Egypt, the USA is not the fattest country on the planet but we can take scant comfort in being #2.

A close look, however, reveals an interesting discrepancy. Of the 15 countries shown in the chart, only two do not show an ever increasing rate of obesity among their citizens. In Germany the obesity rate has leveled off, while in France is is actually decreasing.

How have these two countries managed to rein in the soaring rate of obesity? It turns out to be no mystery: by eating less and being more active on a daily basis. They didn't need $900 a month drugs or supplements or special diets or coaches or gym memberships to do it.

The French government introduced its National Nutrition Health Program in 2001, targeting schools, the food industry, restaurants and researchers, setting national standards, providing financial and educational support and tools and programs. It seems to be working.

In Germany, the flattening of the obesity rate seems due to changing eating habits, with younger generations consciously choosing a lighter, healthier diet over traditional German fare.

So with government intervention or without it, it seems to have come down to what we all knew all along. We eat too much of the wrong things and spend too much time sitting.

What are you going to do?

Soy: Poison or Superfood?

 

 

 

Sometimes people can become so invested in a particular belief or position that no amount of new information can move the needle on their outlook. As Scrooge's nephew Fred said in A Christmas Carrol, "It seems the less uncle Scrooge knows, the more stubbornly he knows it."

This is not to suggest that there was never a good reason to regard soy and soy products with suspicion. Some of the earliest studies conducted on soy suggested that genistein, which is one of the primary isoflavones in soy, increased the risk of breast cancer, specifically estrogen receptor-positive tumors. These studies were preliminary, and done in mice. They used massive doses of pharmacological genistein (not soy itself) and contained so many methodological flaws that even some of the original study authors have retracted their conclusions.

In 2011, it was shown that mice and humans metabolize genistein very differently. Some types of mice are unable to metabolize isoflavones effectively, and were shown to have up to 150 times the amount of genistein concentrations in their blood than the highest concentration ever observed in human subjects. This study casts doubt on the usefulness of conducting soy-related studies on mice, and emphasizes the importance of using human studies to draw meaningful conclusions.

Subsequent human studies have been conducted, and have found women who consume more than two servings of soy per day have the lowest incidence of breast cancer. Among breast cancer survivors, higher isoflavone intake was associated with a lower risk of death. There may even be implications for soy in the treatment of breast cancer, as preliminary research suggests it may be able to destroy cancer cells. Much more research will be needed in that area, though.

Soy, and in particular genistein, seems to protect against a variety of other cancers, including prostate cancer. It seems to inhibit tumor growth with no effect on testosterone levels. Even uterine fibroids, benign but often causing pain and heavy menstrual bleeding, may be able to be treated with genistein. However, these studies were done in vitro, so further research is needed to determine if the findings are consistent in the human body.

Another concern about soy consumption is mostly from men. They have heard that the phytoestrogens in soy will have a so-called “feminizing effect” on them. There were a few individual case studies that suggested this could happen. The first example was of a man who was consuming three quarts (12 cups) of soy milk per day, and the second is of a man consuming multiple types of soy products daily, which amounted to around 360 mg/day of isoflavones — roughly nine times the intake of older Japanese men, who consume soy daily.

Well-designed studies and literature reviews have revealed soy intake at usual amounts to have no effect on physical appearance or male reproductive hormones, and support the long-held advice of health care practitioners: too much of anything, even healthy foods, can potentially have adverse effects.

Meanwhile, soy has been shown to have a large number of salutary heath benefits that include reduced cancer risk, reduction of serum cholesterol levels and overall heart health. For example, Lunasin, a peptide contained in soy protein, now has a well understood mechanism of action for producing these and other desirable outcomes.

The clear majority of the evidence points to soy not only being safe, but even beneficial for most people to consume. While people with certain medical conditions might want to talk with their doctors about including soy in their diets, most can do so with peace of mind. If you would like to read more about the latest scientific research on soy safety, here is a place to start. It includes suggestions for those who might still do well to avoid it.

 

Lifestyle and Dementia Risk

 

Even if your genetic heritage puts you at a high risk for developing dementia as you age (like mine), the healthier your lifestyle, the lower your risk. A study of 11,561 Americans of European and African descent and published in Neurology, estimated genetic risk for dementia based upon factors such as blood pressure, blood sugar and cholesterol, exercise, smoking, diet and weight. Among those at the highest genetic risk, those with the best lifestyle scores were 34% less likely to develop dementia.

While this type of study cannot prove cause and effect, it is just one more piece of the overwhelming evidence that lifestyle choices produce better health. Want to do something about it? Try this.

Science Probes "SuperAgers"

 

Perhaps one of the scariest things we face as we age is the possibility of mental decline or even dementia. We can deal with almost anything so long as our mental state remains lucid, alert and healthy. Sure, some amount of mental decline seems inevitable as we age into our 80s and beyond. Our brains age just like the rest of us. We all hope to escape the worst of it but is there anything we can DO to improve our chances?

The answer, it turns out, is maybe.

The term "SuperAger" was coined by The Mesulam Center for Cognitive Neurology and Alzheimer's Disease, which is located at the Northwestern University Feinberg School of Medicine. Their definition of a SuperAger is "adults over the age of 80 who have the memory capacity of individuals who are at least 3 decades younger."  Dr. Bradford Dickerson, a neurologist at Harvard-affiliated Massachusetts General Hospital and his colleagues have been studying superagers for several years. Their results suggest that embracing new mental challenges may be the key to preserving both brain tissue and brain function.

Additionally, SuperAgers show less brain volume loss than is typical for someone their age. Using magnetic resonance imaging (MRI), scientists measured the thickness of the cortex in 24 SuperAgers and 12 members of a control group. Normally aging adults lose roughly 2.24% in brain volume per year, but the SuperAgers lost around 1.06%. Because SuperAgers lose brain volume more slowly than their peers, they may be better protected from dementia.

That is great for them, of course. But are they just lucky or is there something the rest of us can do to slow the aging of our brains? Research shows that genetics and biology each play a role. And, fortunately, it appears that lifestyle does as well. And none of the habits associated with being a SuperAger will come as a surprise. 

An important factor in maintaining cognitive health is something known as neuroplasticity. The term refers to the structural changes to neural networks in the brain that are generated by the act of learning and retaining new things. That learning can take place on a physical, mental or emotional level.

Taking care of the physical body is also important. That means staying physically active, maintaining a healthy weight and eating a healthy diet. There is evidence linking ultra-processed foods to increased risk of cognitive decline, so limiting those makes sense. It is also important to manage diabetes, hypertension or high blood lipid levels. The good news is that no matter your stage in life, it is possible to reap benefits, both physical and cognitive, from these habits, activities and lifestyle choices.

You can read more about SuperAgers, and becoming one yourself, here.

Wishin' and hopin' and prayin' won't do it for you though. You actually have to invest the effort and take action.

Eating Healthy on a Budget

 

Nobody who has been in a grocery store in the last few years needs to be told that food prices have increased dramatically. Prices have risen almost 26% over the last 4 years. To put that in perspective, a basket of groceries that cost you $100 in November 2020 would now set you back $125.80. That’s an increase of nearly $26 for the exact same food items.

But you are not getting the exact same food items. Many producers have quietly been shrinking the amount of product included in their packages, sometimes very significantly, while keeping prices the same. A sneaky way to charge you more without appearing to. Luckily the impact of this is small, but enough to boost the real price you are paying for food by about 4% above the actual price increases.

And all of this is just since November 2020.

Unfortunately, as food prices rise, the price of fresh, healthy foods seems to rise even faster than the price of processed foods does. Thanks to government subsidies of many processed foods, eating healthy on a budget can seem difficult when other choices can be more expensive. This can be especially challenging for older people trying to get by on a fixed income.

Here are five easy to implement tips for getting the most from your grocery dollar. In addition, cut yourself some slack. We don't have to be perfect, or buy only more expensive organic produce or avoid using any processed foods. Just do the best you can. Even little things add up.

Always Meal Plan

This may be the single best way to rein in your spending on groceries. It can save you not only money but time. Don't head to the grocery store until you have in hand a list of what you are going to buy. If it is not on your list, don't buy it. Build your list based upon what you plan to eat for the next week. And be sure to check your pantry and freezer to make sure you really need to buy something before you do.

This can be much less work than it sounds. There are many very good meal planning apps and web sites, most with free versions, that can streamline the process, suggest meals that meet your dietary preferences and even generate your shopping list for you. I particularly like Mealime.com, but there are many to choose from.

Buy in Bulk

It only makes sense to buy things in bulk if you are really going to use them and if they will last until you do. But when it makes sense, it can make a lot of sense. Yes it may cost you more on the day you buy, but buying in quantity will absolutely save you money in the long run.

Here is a list of items that you will save money buying in bulk - and a few where it is usually just not worth the effort. Obviously adjust the list based upon your own needs and preferences. There is no reason to stock up on food that your family will not eat! Regularly stocking up on groceries in bulk should easily pay for an annual membership in your preferred warehouse club and still leave money in your pocket.

Make Your Own Cleaning Products

This may sound a little over the edge, but seriously it is not. It will save you money and you will be spreading fewer chemicals all over your home. Many items you probably already have at home, such as white vinegar and baking soda, are the basis for inexpensive and effective household cleaners. I have have a spray on carpet cleaner that is citrus based and works great.

Here are a few basic ideas to get you started.

Find Inexpensive Vegetables

Fresh produce can often be the most expensive items in your shopping cart. But it is also among the best roods that you can eat to support your health and wellness. Here are two great strategies for keeping the price of produce lower. First, educate yourself about what fruits and vegetables are in season and plan your meals around them. Greens and root vegetables and cabbages are available all winter long and are relatively good buys. Summer means summer squash, salads, peppers, and tomatoes.

The second way to keep your cost down is in your freezer. Frozen vegetables are just a nutritionally powerful as fresh ones are. And in fact they can sometimes be the fresher of the two when the season requires shipping product from far away. They also often come cut up so they can even be more convenient than fresh. I can't remember the last time I small diced a carrot.

Make Your Meat Go Further

As a rule, just use a little less and use what you save to create another meal. Save some to use in stews and soups, which can easily do with just a little. Create meals using beans along with a little meat. Like meat, they are a great source of protein. And really, who doesn't like a pot of home made chili?

Here are a few ways of making meat last longer that you may not have considered before.

Honestly, while we can all hope to see grocery store prices stop increasing for a while, you may as well face the fact that they will not be headed lower any time soon. So here are some more savings tips you can use on your next visit.

And if you have a few tips of your own, please share them here so that others can benefit from them too!

 

Get More Protein from.... Fruit?

 

When we think of high protein foods, we are usually imagining a big juicy steak, poultry, fish and dairy products like cheese or Greek yogurt. The more woke among us might conjure up beans or nuts. Probably the last thing you would think of, if you thought of them at all, were fruits.

Fruits are certainly not protein powerhouses but some fruits have a good deal of protein content and if you are watching every gram they can certainly make a contribution to your daily intake. And it comes with the added benefit of fruit’s more abundant components like fiber, vitamins and antioxidants.

Which fruits contain the most protein? Apricots, blackberries, avocados and citrus fruits - especially oranges and grapefruits - all make the top ten. Want the whole list? Its right here.

Caffeine and Aging

 

Caffeine is a staple in many people’s daily routines. However, as we age, our bodies undergo changes that can affect how we process and respond to caffeine. Whether it’s coffee, tea or other caffeinated beverages, billions (yes, billions) of people throughout the world love caffeine for the lift it gives. Recent data estimate that 85% of adults in the United States consume caffeine in some form each and every day. However, there has been a long-standing debate about the potential negative effects of caffeine, especially for older adults.

There are many common misconceptions surrounding the consumption of caffeine by older adults. One prevalent belief is that caffeine is inherently harmful and should be completely avoided as one ages. But while excessive consumption of caffeine can lead to adverse effects, moderate intake can actually have some benefits for older adults.

So what is the real story?

Contrary to popular belief, caffeine can offer several benefits for older adults. One of the main advantages is its potential to enhance cognitive function. Studies have shown that caffeine can improve alertness, attention, and memory, which can be particularly beneficial for older adults who may experience age-related cognitive decline. 

Additionally, caffeine has been linked to a reduced risk of certain health conditions, including Parkinson’s disease, Alzheimer’s disease, and liver disease. Caffeine has been found to boost mood and alleviate symptoms of depression in some individuals. This can be especially important for older adults who may be more susceptible to mood disorders. By incorporating moderate amounts of caffeine into their daily routine, older adults may experience improved mental well-being.

But it is essential to recognize that older adults may also be more sensitive to its effects. As we age, our bodies metabolize caffeine at a slower and slower rate, meaning it stays in our system for longer and longer periods. This can lead to increased sensitivity to caffeine’s stimulating effects, such as jitteriness, anxiety, and insomnia.

It is important for older adults to understand the recommended daily intake. The general guideline is to limit caffeine intake to no more than 400 mg per day and that over 600mg is too much. Four hundred milligrams is equivalent to about four cups of home brewed coffee, although that 20 oz cup you get from Starbucks will contain your entire quota. 

Individual tolerance may vary though, and some older adults may need to consume less caffeine to avoid any adverse effects. It is also important to note that caffeine can have a cumulative effect, especially if consumed throughout the day. Older adults should consider spreading out their caffeine intake and avoiding consuming it too close to bedtime to prevent sleep disturbances. How close is too close? Most experts recommend avoiding caffeine for 6 hours before going to bed.

When it comes to incorporating caffeine into a healthy aging lifestyle, moderation and mindful consumption are key. Here are a few tips for older adults:

1. Be aware of your own caffeine sensitivity and adjust your intake accordingly. Pay attention to how caffeine affects your energy levels, sleep patterns, and overall well-being.
2. Stay hydrated by drinking plenty of water alongside your caffeine consumption. This can help mitigate any potential diuretic effects.
3. Avoid consuming caffeine too close to bedtime to prevent difficulty in falling and staying asleep.
4. Consult with your healthcare provider to ensure caffeine does not interact with any medications you are taking. This is especially important for older adults who may be on multiple medications. 

For older adults who enjoy caffeine but want to manage their intake one approach is to switch to decaffeinated versions of beverages. Decaffeinated coffee and tea still offer the familiar taste and the comforting ritual of your morning coffee without the stimulating effects of caffeine. I know that probably sounds heretical to many people but it has worked really well for me.

But in general, there is no reason for us to consume less and less caffeine as we age.

Centenarian Shares Her Healthy Aging "Secrets"

 

JoCleta Wilson gets out of bed at 4:30am two mornings every week and drives to her job as a cashier at a Home Depot store in Louisville, Kentucky. There is nothing especially remarkable about that except that she was 100 years old in October of last year.

Her life has not been free of health challenges. She’s a breast cancer survivor, has emphysema and chronic obstructive pulmonary disease, and has a pacemaker. But at 100 years old she says that she feels "like 39 having to go into 40 years old."

Shockingly, her successful aging secrets include such unexpected things as staying active and moving (she used to be a dancer and still dances), eating a healthy diet (she prepares most of her meals herself), having a purpose and being socially engaged. Who would have thought it?

She shares her take on staying healthy while getting older here.

Nothing Stays the Same

 

I have spent a lot of time here addressing health and wellness issues of all stripes and colors. Weight loss, good nutrition, food, medication, exercise, misleading marketing and on and on.  Its been fun and, I hope, useful to at least some people. But nothing stays the same, including me. 

Its been happening for a long time but I will be 73 in a few days and I have to admit that I am old. Don't get me wrong here. I am not complaining. The alternative to not getting old is not especially attractive to me. And for an old guy I am feeling pretty good. Except for a few wear-and-tear issues related to an active life, I am feeling pretty good. I am right at the weight that I should be for my age and height and I am not bothered by any of the diseases and conditions of, ahem, older folks.

I think that "healthy aging" (or, as I prefer to say, "successful aging") deserves more attention, focus and discussion than it gets. After all, we are all going to keep getting older (until we don't). Right now just over 17% of Americans are over age 65 and that is expected to grow to 22% by 2050. That is up from 8% in 1950 and over 82 million people, nearly double the number we have now.

This is my audience, mi compadres. We will still be "Living Our Way to Healthy" just with a longer view toward getting older successfully. I hope you will stick with me as I refocus going forward on everything about growing older in a healthy and happy way.