21 - Are Ultra-Processed Foods Hurting Your Health? Science, Strategies & Solutions (Part 1 in a series)

Ultra-processed foods (UPFs) are everywhere—and the conversation around them is louder than ever. But what do we really need to know? Are all UPFs bad? How do they impact our health, and how can we make smarter choices without feeling restricted?In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian unpacks the science behind ultra-processed foods and their effects on biological aging, chronic disease risk, mental health, and more. Learn how to cut through the noise and apply a simple yet powerful framework to make more informed choices: RID, RESTOCK, REORGANIZE.If you’ve ever wondered where your favorite foods fit into the UPF conversation or felt overwhelmed by conflicting messages, this episode is your guide to clarity.CONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: [email protected] SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!Subscribe to get new episodes as soon as they drop.Rate & Review the show—your feedback helps others find the podcast.Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.REFERENCES:Brichacek, A., et al. (2024). Ultra-processed foods: A narrative review of the impact on the human gut microbiome and variations in classification methods. Nutrients, 16(11), 1738. https://doi.org/10.3390/nu16111738Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11174918/Capra, L., Hudson, M., et al. (2024). Ultra-processed food intake, gut microbiome, and glucose homeostasis in mid-life adults. Contemporary Clinical Trials, 137, 107427. https://doi.org/10.1016/cct.2024.107427Full paper: https://www.sciencedirect.com/science/article/pii/S1551714424000016Chen, X., et al. (2020). Consumption of ultra-processed foods and health outcomes: A systematic review of epidemiological studies. Nutrition Journal, 19(1), 86. https://doi.org/10.1186/s12937-020-00644-1Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC7441617/Dai, J., et al. (2024). Ultra-processed foods and human health: An umbrella review and updated meta-analyses of observational evidence. Clinical Nutrition, 43(6)....

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