Stress-Free Longevity

Episode Overview In this eye-opening conversation, Dr Euridice Martinez-Steele, who has spent 12 years researching ultra processed foods at NUPENS (University of Sao Paulo), explains how these industrial food formulations are driving chronic disease worldwide. Drawing on evidence from almost 10 million participants and the gold-standard randomised controlled trials, Dr Martinez-Steele reveals how ultra processed foods increase our eating rate, disrupt our gut microbiome, and expose us to additives with unknown long-term effects. This interview challenges the assumption that approved food additives are necessarily safe and provides practical guidance for navigating the modern food environment. Key ‘Ultra Processed Foods’ Insights: They’re Formulations, Not Food: Ultra processed foods are industrial formulations of food-derived substances (oils, fats, sugars, starches) containing little or no whole food. They combine molecules in proportions never found in nature, with synthetic additives our bodies may not know how to metabolise. Linked to 32 Health Conditions: A 2024 umbrella review evaluating almost 10 million participants found evidence that ultra processed food consumption is associated with mortality, obesity, type 2 diabetes, cardiovascular disease, certain cancers, depression, dementia, and gastrointestinal disease. RCTs Prove Overconsumption: Two randomised controlled trials demonstrated that participants eating ultra processed diets consumed significantly more calories per minute and gained more weight over just two weeks—providing causal evidence beyond observational studies. Soft Texture Drives Fast Eating: The deconstructed food matrix of ultra processed foods makes them soft, meaning they’re eaten faster with more calories consumed per mouthful. You don’t feel full until long after you’ve finished, driving overconsumption. Additives Have Unknown Effects: Over 10,000 additives are approved in the US alone, yet their long-term effects, cumulative daily intake effects, and interactions between multiple additives remain largely unknown. Most safety testing uses short-term studies in mice. Your Gut Microbiome Suffers: The lack of fibre in ultra processed foods starves beneficial gut bacteria, forcing them to consume the protective mucus lining instead. This erodes the gut barrier, potentially allowing harmful bacteria to leak into the bloodstream. Children Face Greatest Risk: Children consume more additives relative to their body size, begin exposure at an early age, and face a lifetime of cumulative effects. Pregnant women’s consumption may also affect fetal development. Expert ‘Ultra Processed Foods’ Takeaways Avoid buying ultra processed foods in the first place—if they’re not in your home, you won’t consume them in moments of convenience Skip the ultra processed food aisles in supermarkets entirely and shop at local markets where fresh fruits and vegetables are more prominent Read ingredient lists on packaged foods—a long list of unfamiliar ingredients indicates ultra processed food, and fewer additives is always better Fill your plate with whole foods first, as these are satiating and naturally reduce your consumption of ultra processed alternatives Eat slowly to give your body time to register satiety signals, countering the fast eating rate that ultra processed foods encourage Avoid eating alone, as solitary eating tends to involve more ready-to-eat ultra processed foods consumed mindlessly Learn to cook and involve the whole family—regaining cooking skills is one of the most effective ways to reduce ultra processed food dependence Teach children to read ingredient lists as a form of food education, helping them navigate the ultra processed food environment for life About Our Guest Dr Euridice Martinez-Steele is a researcher at NUPENS (Centre for Epidemiological Research in Nutrition and Health) at the University of Sao Paulo, Brazil, where she has focused on ultra processed foods and their impact on dietary quality and health for over 12 years. Her research has contributed to the growing body of evidence linking ultra processed food consumption to chronic disease, and she works closely with the team that developed the NOVA food classification system under Professor Carlos Monteiro. Dr Martinez-Steele’s work spans epidemiological studies examining how ultra processed foods affect populations worldwide, from their impact on micronutrient intake to their role in the obesity epidemic. Her research has helped inform dietary guidelines in Brazil and other countries now recommending reduced ultra processed food consumption. Visit Dr Euricice Martinez-Steele’s Academic Profile Watch the ‘Ultra Processed Foods’ interview https://www.youtube.com/watch?v=lFvJm-bsMjg ‘Ultra Processed Foods’ Resources Key Research Discussed: The 2024 Umbrella Review — Comprehensive analysis of almost 10 million participants linking ultra processed food consumption to 32 health outcomes The NOVA Classification System — Developed by Professor Carlos Monteiro at the University of Sao Paulo, categorising foods by extent and purpose of industrial processing Randomised Controlled Trial on UPFs — The seminal paper by Kevin Hall et al, on UPF and calorie consumption Relevant Organisations: NUPENS (Centre for Epidemiological Research in Nutrition and Health) — University of Sao Paulo research centre leading global UPF research Brazilian Dietary Guidelines — First national guidelines to recommend avoiding ultra processed foods Policy Initiatives Mentioned: Chile’s Marketing Regulations — Comprehensive ban on marketing foods with nutrient warning labels to children under 14 Colombia’s UPF Tax (2023) — First law in Latin America taxing ultra processed foods with warning labels Brazil’s School Lunch Policy — Requires 75% of school lunch funds be spent on unprocessed foods More Interviews Explore by topic:SleepExerciseNutrition Follow for more.. Follow Stress-Free Longevity for more evidence-based insights on health and wellness Facebook Instagram TikTok YouTube The post Episode 20: Understanding Ultra Processed Foods with Dr Euridice Martinez-Steele first appeared on Stress-Free Longevity.

Episode Overview In this essential conversation, Professor Bernadette Moore, a nutritional biochemist at the University of Liverpool with over two decades researching obesity and liver health, explains why fatty liver disease has become a silent epidemic affecting nearly one in three people globally. Prof. Moore reveals how this condition—now renamed metabolic dysfunction-associated steatotic liver disease—dramatically increases cardiovascular risk and can progress to serious complications, yet remains reversible with surprisingly modest interventions. Challenging the all-or-nothing diet culture, she shares evidence-based strategies focusing on adding beneficial foods rather than restriction, and explains why even 3-5% weight loss can transform liver health. This interview offers practical, sustainable approaches for anyone concerned about metabolic health and longevity. Key ‘Fatty Liver Disease’ Insights: It’s Now a Global Epidemic: Approximately 30% of the world’s population now has steatotic liver disease, with prevalence closely tracking obesity rates. In the UK, around 24-25% of people are affected. Cardiovascular Risk Is the Real Danger: While liver cirrhosis is concerning, fat in the liver more significantly increases risk of heart attacks, stroke, and reduced overall mortality. It’s a whole-body metabolic problem, not just a liver issue. Genetics Load the Gun, Environment Pulls the Trigger: Multiple genetic variants affect liver disease susceptibility, but they’re not destiny. Environmental factors—diet, activity levels, weight—determine whether those genetic risks ever manifest. Women’s Risk Surges After Menopause: While men have higher overall prevalence, women’s risk dramatically increases with menopause due to the loss of protective estrogen. Post-menopausal women also tend to develop more severe disease than men. Small Weight Loss Delivers Big Results: You don’t need to become slim—just 3-5% body weight loss can significantly improve liver health. This is far more achievable than the dramatic transformations diet culture promotes. Saturated Fat Particularly Harms the Liver: Despite social media debates, the evidence is clear: saturated fat is particularly damaging to both liver and heart health. Switching to olive oil or cold-pressed rapeseed oil offers genuine benefits. Don’t Drink Your Calories: Liquid calories from sugary drinks, juice, alcohol, or even sugar in tea access the liver rapidly and are among the quickest wins for improving liver health. Expert ‘Fatty Liver Disease’ Takeaways Focus on adding beneficial foods—vegetables, nuts, seeds, beans, and fruit—rather than obsessing over what to eliminate, as this naturally crowds out less helpful choices Stop drinking your calories as a first priority: eliminate or reduce sugary drinks, fruit juice, alcohol, and sugar in tea or coffee Take a 20-minute walk after dinner to improve glycemic response and support liver metabolism—simple activity that doesn’t require gym membership Monitor your waist circumference or trouser size rather than obsessing over scales; this is a better proxy for metabolic risk than weight alone Switch from saturated fats to olive oil or cold-pressed rapeseed oil for cooking—the fatty acid profile is nearly identical to olive oil at lower cost Weigh yourself weekly rather than daily to track trends without becoming obsessive, and use the data to make small adjustments before weight creeps up Consider hormone replacement therapy if you’re a woman who has gained significant weight during perimenopause without dietary or lifestyle changes—discuss cardiovascular and liver protection with your healthcare provider If prescribed GLP-1 medications, pair them with nutrition and lifestyle changes to maintain benefits if you eventually discontinue the drugs About Our Guest Professor Bernadette Moore is a nutritional scientist at the University of Liverpool, specialising in nutritional biochemistry with a PhD from Florida. With over 20 years researching obesity and metabolic disease, her work focuses on how dietary nutrients interact at a cellular level to influence either health and longevity or disease development. Prof. Moore’s research group has conducted comparative studies on exercise versus dietary interventions for liver disease, contributing to our understanding of how lifestyle modifications can reverse steatotic liver disease. Her passion for nuanced, evidence-based communication stands in contrast to the polarised debates dominating social media, making her a vital voice for accessible metabolic health science. Visit Professor Moore’s Academic Profile Watch the ‘Fatty Liver Disease’ interview https://www.youtube.com/watch?v=xsLXprcSgpo ‘Fatty Liver Disease’ Resources Key Research Discussed: The DiRECT Trial approach — Referenced as the Roy Taylor and Mike Lean intensive weight loss protocol using meal replacements that can put type 2 diabetes and fatty liver disease into complete remission WHO New Obesity Diagnostic Criteria (2023) — Updated criteria combining BMI with waist circumference for better adiposity assessment 2023 Nomenclature Consensus — The international process that renamed non-alcoholic fatty liver disease to metabolic dysfunction-associated steatotic liver disease (MASLD) Programmes & Approaches Mentioned: Continuous Glucose Monitoring — For real-time feedback on how walking after meals affects glycemic response Relevant Organisations: University of Liverpool — Prof. Moore’s research institution NICE (National Institute for Health and Care Excellence) — UK body recommending HRT as first-line therapy for menopausal symptoms More Interviews Explore by topic:SleepExerciseNutrition Follow for more.. Follow Stress-Free Longevity for more evidence-based insights on health and wellness Facebook Instagram TikTok YouTube The post Episode 19: Understanding Non-Alcoholic Fatty Liver Disease with Professor Bernadette Moore first appeared on Stress-Free Longevity.

Episode Overview In this groundbreaking conversation, Professor Mike Lean, the only doctor in the UK on the GMC Specialist Register for Human Nutrition, reveals how type 2 diabetes can be reversed through targeted weight loss. With over 40 years of medical experience and as lead investigator of the landmark DiRECT trial, Prof. Lean explains why diabetes isn’t the permanent condition we were taught it was, how fat in vital organs drives the disease, and the practical steps people can take to achieve remission. This interview challenges decades of conventional medical advice and offers genuine hope for millions living with type 2 diabetes. Key ‘Type 2 Diabetes’ Insights: Type 2 Diabetes Is Reversible: The disease is no longer considered permanent. The DiRECT trial demonstrated that 86% of people who lost 15kg achieved remission, fundamentally changing how we understand and treat type 2 diabetes. Ectopic Fat Is the Real Problem: It’s not total body weight that matters—it’s fat accumulating inside vital organs (liver, pancreas, heart) that causes diabetes. Subcutaneous “cuddly” fat is metabolically safe. Personal Fat Threshold Varies: Everyone has a different genetic threshold determining when fat enters organs. Asian and Indigenous populations develop diabetes at BMI 22-23, whilst Europeans typically need higher BMIs before experiencing problems. The “Big Bang” Approach Works Best: Intensive weight loss (800-850 calories daily for 8-12 weeks) proves more effective than slow, gradual changes because dramatic results create motivation to maintain the effort. Snacking Is a Manufactured Habit: Fifty years ago, snacking culture didn’t exist. We’re now consuming 300-400 calories more daily than previous generations, driven by food industry marketing rather than biological need. Exercise Won’t Reverse Diabetes: Whilst excellent for overall health and wellbeing, exercise alone cannot reverse type 2 diabetes or achieve the weight loss needed for remission. Diet is the primary tool. Expert ‘Type 2 Diabetes’ Takeaways If diagnosed with type 2 diabetes within the first six years, losing 10-15kg can potentially put the disease into remission and allow you to stop medications Focus on dietary intervention rather than exercise as your primary strategy for diabetes reversalConsider an intensive short-term approach (with proper nutritional support) rather than attempting gradual weight loss over many months Return to three structured meals per day without snacking between them—recognise that hunger between meals is normal and manageable If you have diabetes risk factors (family history, Asian/Indigenous background, gestational diabetes history), focus on weight management even if you’re not visibly “overweight” Test for prediabetes and intervene early—losing just one stone at the prediabetes stage can prevent progression for up to 30 years Use person-first language: “people living with diabetes” rather than “diabetics” to reduce stigma Seek online support from trained dietitians if intensive weight loss is needed—it’s often more effective than in-clinic consultations About Our Guest Professor Mike Lean is a General Physician and specialist on the GMC Specialist Register for Diabetes, Endocrinology, and Human Nutrition—the only doctor in the UK with this specific registration for Human Nutrition. With over 40 years of medical experience, he was the lead investigator of the landmark DiRECT (Diabetes Remission Clinical Trial) study, which demonstrated that type 2 diabetes can be reversed through substantial weight loss. His research has fundamentally changed NHS policy across the United Kingdom, with all four national health services now offering diabetes remission programmes. Professor Lean’s work has shifted the paradigm from managing type 2 diabetes as a chronic condition to treating it as a reversible disease. Visit Professor Lean’s Academic Profile Watch the ‘Type 2 Diabetes’ interview https://www.youtube.com/watch?v=tod8DJdASjs ‘Type 2 Diabetes’ Resources Key Research Discussed: The DiRECT Trial – Diabetes Remission Clinical Trial demonstrating type 2 diabetes reversal through weight loss Counterweight Plus Programme – The evidence-based weight loss programme developed in Scotland and used in the DiRECT trial Relevant Organisations: NHS Diabetes Remission Programmes – Information on accessing diabetes remission support through the NHS Diabetes UK – Patient-led research priorities and diabetes remission information More Interviews Explore by topic:SleepExerciseNutrition Follow for more.. Follow Stress-Free Longevity for more evidence-based insights on health and wellness Facebook Instagram TikTok YouTube The post Episode 18: Understanding Type 2 Diabetes with Professor Mike Lean first appeared on Stress-Free Longevity.

Episode Overview In this comprehensive discussion, Professor Colin Hill, a leading microbiologist from University College Cork, demystifies the science of probiotics and prebiotics and their crucial role in gut microbiome health. With 30 years of research experience, Professor Hill explains how these microscopic organisms function as a “virtual organ” in our bodies, influencing everything from digestion and immunity to longevity and mental wellbeing. This evidence-based conversation cuts through marketing hype to deliver practical, science-backed guidance on fermented foods, supplementation, and maintaining a healthy gut microbiome throughout life. Key ‘Probiotics and Prebiotics’ Insights: The Microbiome as a Virtual Organ: Your gut microbiome functions like an additional organ—the same weight and size as your liver or brain—but unlike other organs, it’s acquired after birth and shaped by your lifestyle, diet, and environment throughout life. Diversity Is Key: A diverse gut microbiome is more resilient and adaptable to change. Rather than focusing on single “good” bacteria, the goal is maintaining a varied ecosystem of microorganisms that can perform essential functions for your health. Probiotics and Prebiotics Work Differently: Probiotics are live microbes that deliver health benefits when consumed in adequate amounts, whilst prebiotics are substrates that selectively feed beneficial bacteria already in your gut. Both must demonstrate measurable health benefits through clinical trials. Fermented Foods vs Supplements: Fermented foods like kimchi, kefir, kombucha, and sauerkraut contain high levels of live microbes and offer nutritional benefits beyond just bacteria. Studies show people who consume more live microbes in their diet have better health outcomes overall. The Aging Connection: Research shows that transferring microbiomes from young mice to older mice can prevent some aging-associated changes, including cognitive decline. Maintaining microbiome diversity becomes increasingly important as we age and may influence longevity. Individual Microbiomes Are Unique: Unlike your liver, which is similar to everyone else’s, your gut microbiome is completely unique to you—yet it must perform the same essential functions. This is why there’s no single “ideal” microbiome profile. Expert ‘Probiotics and Prebiotics’ Takeaways Embrace fermented foods: Incorporate yoghurt, kefir, kimchi, sauerkraut, kombucha, and aged cheeses into your diet regularly for their live microbe content and nutritional benefits. Eat high-fibre foods: Include root vegetables, dates, figs, and other complex carbohydrates that feed your existing beneficial gut bacteria. Follow Mediterranean diet principles: Eat mostly plants, increase fruit and vegetable intake, reduce processed foods, and moderate meat consumption—advice that benefits both you and your microbiome. Choose supplements strategically: If supplementing, look for products with high CFU counts (at least 10⁹ or one billion), multiple bacterial strains, and reputable manufacturers. For specific health conditions, research which strains have clinical evidence. Be thoughtful about antibiotics: Take prescribed antibiotics when necessary, but don’t avoid them to protect your microbiome—your microbiome will recover. Consider probiotics if you experience antibiotic-associated diarrhoea. Focus on dietary diversity: Vary your food choices to support a diverse microbiome ecosystem. “You have the microbiome you deserve” based on your lifestyle choices. Don’t rush microbiome testing: Unless you have specific health concerns, microbiome testing currently offers more curiosity value than actionable health decisions. Focus on the fundamentals of diet and lifestyle first. Exercise regularly: Physical activity positively influences gut microbiome diversity and overall gut health, adding another reason to maintain an active lifestyle. About Our Guest Professor Colin Hill is a microbiologist based at University College Cork in the south of Ireland, where he has conducted research and taught for 30 years. His work focuses on the microbiome, probiotics, prebiotics, and postbiotics, contributing significantly to our understanding of how these microscopic ecosystems influence human health. Professor Hill is recognised internationally for his expertise in gut microbiome science and has worked extensively with industry whilst maintaining independent scientific perspectives. His research explores the complex relationships between gut bacteria and health outcomes, from digestion and immunity to aging and longevity. Visit Professor Hill’s Academic Profile Watch the ‘Probiotics and Prebiotics’ interview https://www.youtube.com/watch?v=qkjrLG3fz58 ‘Gut Microbiome’ Resources Key research and concepts discussed in the episode: Nature Metabolism – Gut Microbiome and Healthy Ageing Study – Research showing unique gut microbiome patterns linked to healthy ageing and increased longevity Jeffrey Gordon’s Twin Study on Obesity and the Microbiome – Landmark research demonstrating how microbiome composition affects weight gain NiMe Diet (New Ancestral Diet) – Developed by Professor Jens Walter, based on Papua New Guinea dietary patterns to promote beneficial gut bacteria NHANES Dietary Study Analysis – Large-scale American nutritional survey linking live microbe consumption to health outcomes Michael Pollan’s Food Rules – Referenced principle: “Eat food, not too much, mostly plants” International Scientific Association for Probiotics and Prebiotics (ISAPP) – Consensus definitions for probiotics, prebiotics, synbiotics, and postbiotics More Interviews Explore by topic:SleepExerciseNutrition Follow for more.. Follow Stress-Free Longevity for more evidence-based insights on health and wellness Facebook Instagram TikTok YouTube The post Episode 17: Understanding Probiotics and Prebiotics with Professor Colin Hill first appeared on Stress-Free Longevity.

Episode Overview In this comprehensive conversation, Professor Combet, a leading nutrition expert, explores the complex landscape of understanding nutrition science and the obesity epidemic. With extensive research experience in cardiometabolic health, Professor Combet delivers evidence-based nutrition insights into macronutrients, plant-based eating, ultra-processed foods, and the microbiome. This episode cuts through nutrition confusion using scientific evidence to deliver practical, sustainable approaches to healthy eating and weight management. Whether you’re new to understanding nutrition or seeking evidence-based guidance for healthy eating habits, this conversation provides accessible insights without obsessive calorie counting or restrictive dieting. Key ‘Understanding Nutrition’ Insights: The Obesity Epidemic’s Social Context: The rise in obesity isn’t solely about individual willpower—it’s fundamentally shaped by the food environment our society creates, where high-calorie options are omnipresent and genetic predispositions interact with environmental factors. Macronutrients vs. Food Groups: Rather than obsessing over precise macronutrient ratios, focusing on whole food groups provides a more practical and sustainable approach to healthy eating, incorporating vegetables, wholegrains, proteins, and dairy whilst avoiding excessive restriction. Ultra-Processed Foods Nuanced View: The ultra-processed food category is poorly defined and overly broad, encompassing everything from fizzy drinks to fortified plant-based alternatives. A more useful approach focuses on foods high in fat, sugar, and salt (HFSS) rather than processing level alone. The Microbiome’s Metabolic Role: Gut bacteria play a crucial role in processing bioactive compounds we can’t digest ourselves, producing beneficial molecules like short-chain fatty acids that influence inflammation, appetite, and overall cardiometabolic health. Appetite Control and Satiety: Understanding the difference between hunger and appetite, and how food texture, volume, and processing affect fullness signals, provides better tools for natural weight management than calorie restriction alone. Sustainability Over Perfection: Long-term dietary success comes from finding eating patterns you can maintain rather than pursuing perfect adherence to the latest nutritional trend or eliminating entire food groups. Expert ‘Understanding Nutrition’ Takeaways Increase fiber intake through beans, lentils, avocados, and diverse fruits and vegetables to support gut health and natural appetite regulation Reduce alcohol consumption as it provides significant calories without nutritional benefit—swap for water, tea, or low-calorie alternatives Avoid eliminating entire food groups to prevent unintended micronutrient deficiencies that can be difficult to correct Choose frozen vegetables as a nutritionally equivalent, convenient, and often more affordable alternative to fresh produce Focus on food diversity rather than restriction, ensuring variety across the week to maximise different bioactive compounds Practice mindful eating by slowing down meals and eating in appropriate environments rather than on-the-go to support natural satiety signals Consider fiber supplementation if struggling to reach 30g daily through food alone, using options like psyllium husk Prioritise plant-forward eating whilst being mindful of potential nutrient gaps in fortified alternatives to animal products About Our Guest Professor Combet is a distinguished nutrition expert specialising in cardiometabolic health and the complex relationships between diet, obesity, and chronic disease. Her research encompasses the social determinants of nutrition, micronutrient requirements, and evidence-based approaches to dietary interventions. Professor Combet brings a balanced, science-driven perspective to nutrition controversies, emphasising inclusivity and the recognition that effective dietary solutions must work for diverse populations with varying circumstances and constraints. Visit Prof. Combet’s Academic Profile Watch the ‘Understanding Nutrition’ interview https://www.youtube.com/watch?v=khs0OecxE_M ‘Understanding Nutrition’ Resources UK Eat Well Guide Scottish Dietary Goals More Interviews Explore by topic:SleepExerciseNutrition Follow for more.. Follow Stress-Free Longevity for more evidence-based insights on health and wellness Facebook Instagram TikTok YouTube The post Episode 16: Understanding Nutrition with Professor Emilie Combet first appeared on Stress-Free Longevity.