Fork U with Dr. Terry Simpson

The Smoothie That Changed My Mornings (And the Appliances That Helped) Let’s talk about kitchen appliances. Yes, those gadgets sitting on your counter—or hiding in a cabinet—can either make your life easier... or drive you nuts. Today, I want to share how two small appliances completely changed my mornings. And no, I’m not paid to say any of this. It Started With the Air Fryer First, let’s be honest: nothing has brought more people back into the kitchen than the air fryer. It’s fast, easy, and makes food crispy without all the oil. In fact, according to Consumer Reports, the air fryer has become one of the most popular kitchen tools in America in the last few years.¹ This got me thinking—what other simple appliances could actually make healthy habits easier? My Complicated Coffee Routine For years, I had a fancy coffee routine. I ground my beans fresh. I did pour-overs. I used a timer and scale like I did chemistry. The coffee was great, but the process? Not so much. Then one day, I tried Nespresso. Just pop in a capsule, push a button, and you get a strong, rich espresso with foam on top. It was so easy that I started enjoying my mornings again. No, I’m not sponsored by Nespresso—I just like sharing what works. The Smoothie Problem Next, let’s talk about smoothies. I have tons of smoothie recipes. I’ve written them, shared them, and even made videos about them. But honestly? I stopped making them for a long time. Why? Because of one thing: my Vitamix blender. Now, don’t get me wrong. It’s a powerful machine. It can crush anything. But it’s big. It’s loud. It has too many parts. Just getting it out of the cabinet felt like a workout. And cleaning it? Forget it. So even though I wanted to make smoothies, I kept skipping them. It was just easier to grab a banana and move on with my day. The Nutribullet Fix Then everything changed. I bought a Nutribullet. It’s small, easy to use, and quick to clean. I keep it on the counter. It takes about 30 seconds to rinse after using. And because of that, I’ve started making smoothies again—almost every day. Just like that, a healthy habit became simple. And no—I’m not paid by Nutribullet either. But I believe in sharing the tools that actually help. My Favorite Morning Smoothie Here’s the one I make the most right now. It gives you a little caffeine, some protein, and tastes like a treat. ☕️ Coffee Whey Protein Smoothie You’ll need: Optional extras: Directions: Put everything in the blender. Blend until smooth. Pour and enjoy! The Big Idea Sometimes, the hardest part of a healthy habit isn’t the food—it’s the tool. If your blender is too much work, you won’t use it. If your coffee takes 20 minutes to make, you’ll skip breakfast. But with the right appliance? You remove the stress. And that makes the habit stick. Final Thoughts If you’re trying to eat better, start by making your kitchen easier to use. Keep the tools you love on the counter. Ditch the ones that frustrate you. And if you're changing your diet in a serious way? Talk to a registered dietitian and a board-certified doctor, not a chiropractor or some “wellness...

🥣 The Curious Case of Dr. Kellogg: Surgeon, Cereal, and a Whole Lot of Enemas When you think of Kellogg, you probably picture cereal—maybe a sweet bowl of Frosted Flakes or Corn Flakes. But the real story behind Kellogg is far weirder than breakfast. It starts with a doctor. A good one. A very strange one. Meet Dr. John Harvey Kellogg Dr. John Harvey Kellogg wasn’t just any doctor. He was a skilled surgeon, and even Dr. Charles Mayo—the founder of the Mayo Clinic—called him one of the best abdominal surgeons he had ever seen. But Kellogg didn’t become famous for his surgery skills. Instead, he became known for his obsession with health, diet, and—believe it or not—poop. The Sanitarium and the Celebrity Patients Kellogg ran the famous Battle Creek Sanitarium in Michigan. This health resort attracted celebrities like Thomas Edison, Henry Ford, and even Amelia Earhart. People came there to “cleanse” their bodies with special diets, exercise, sunlight, and—yes—daily enemas. He believed almost every illness started in the colon. His solution? Flush it out. Constantly. Sometimes, with yogurt. Sometimes, both ends. I wish I were kidding. Kellogg’s War on Pleasure Dr. Kellogg didn’t just worry about digestion. He also believed that pleasure—especially sexual pleasure—was dangerous. In fact, he thought masturbation caused everything from bad digestion to insanity. To fight back, he recommended boring, bland food. No spices. No excitement. Just plain meals that wouldn’t "stir the passions." That’s how Corn Flakes were born. Kellogg invented them as a food so bland, they might help people forget about sex altogether. Cereal Becomes a Business Now, here’s where things get interesting. Kellogg’s brother, W.K. Kellogg, thought those flakes had potential—but they needed flavor. So he added sugar and started selling them to the public. Dr. Kellogg was furious. He believed sugar was poison. The two brothers fought in court. W.K. won. And that’s why your breakfast cereal today is sweet and not designed to stop anyone’s libido. What Science Says Today Let’s be clear: Dr. Kellogg got a lot of things wrong. not While Kellogg’s focus on exercise and plant-based diets was ahead of his time, his fear of pleasure and obsession with “cleansing” caused more harm than good. The Strange Legacy Dr. Howard Markel, in his excellent book The Kelloggs: The Battling Brothers of Battle Creek, dives deep into their story. He shows how Dr. Kellogg's strict health beliefs turned into fads—and how his brother’s sweet-toothed success made cereal a worldwide business. Markel, Howard. The Kelloggs: The Battling Brothers of Battle Creek. Pantheon Books, 2017. Kellogg's ideas were extreme, but they still echo today. Whenever someone tells you to "detox," do a cleanse, or eat bland food to fix your hormones—they might not realize they’re following a 19th-century surgeon who really hated...

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

Longevity Without the Grift: What Actually Helps You Age Better Everyone wants to live longer. That’s why people are plunging into ice baths, sweating in infrared saunas, and rubbing beef tallow on their faces like it’s a miracle cream. Meanwhile, supplement companies make billions selling capsules that promise eternal youth. But here’s the thing: we don’t need to chase immortality. We need to focus on healthspan—the number of years we stay active, sharp, and independent. Living longer doesn’t mean much if you can’t enjoy it. Let’s break it down. The Problem With the Modern Longevity Industry For centuries, people have searched for the secret to living forever. From ancient pharaohs to modern influencers, the idea hasn’t changed much. Today’s gurus don’t wear robes. They wear lab coats on YouTube. They sell methylated vitamins, resveratrol, and supplements with science-sounding names like NMN. Some of these people—chiropractors, Instagram influencers, even some doctors like Mark Hyman—promise more than science can deliver. What they’re selling often looks more like modern snake oil than real medicine. Here’s a good rule of thumb: if a product claims to reverse aging and comes with a monthly subscription, it probably doesn’t work. What Actually Works: Boring, Science-Backed Habits Thankfully, there are simple steps you can take that do help. SleepExerciseVaccinate20%Statinsup to 20%PMID 34871380 Eat Like You Mean It: The Mediterranean Diet One of the best-studied diets in the world is the Mediterranean diet. It’s not trendy, but it’s powerful. One large study showed that it can increase longevity by up to 9% if you stick with it. Source Here’s how it works: Red MeatOlive OilWhole Grains & LegumesFruits & VegetablesWinedon’t What Doesn’t Work (Even If It’s Trending) Let’s be honest. Some things are popular, but pointless—or even harmful. Drinking alcohol "for your health"Avoiding vaccinesIgnoring blood pressure and cholesterolTrusting wellness influencers with no scientific background Remember: no supplement undoes bad habits. And no guru can out-hack the Hayflick Limit. That’s the scientific cap on how many times your cells can...

Hi, I'm Dr. Terry Simpson, your chief medical explanationist. Welcome to another edition of FORK U—where we bust myths, make sense of the madness, and teach you a little about food and medicine. Today, let's explore how our food choices impact the environment and our health. We'll discuss lab-grown meat, grass-fed beef, and sustainable seafood. 🍔 Lab-Grown Meat: The Future of Food? Imagine enjoying a burger that didn't require raising or slaughtering an animal. That's the idea behind lab-grown meat, also known as cultured meat. Scientists grow real animal cells in labs to create meat without the traditional farming process.The Spruce EatsVox Why consider lab-grown meat? Environmental BenefitsCalifornia Management Review+1University of Colorado Boulder+1Animal WelfareHealth PotentialCalifornia Management Review+1Wikipedia+1 While it's not widely available yet, lab-grown meat is a promising step toward sustainable eating. 🐄 Grass-Fed Beef: Is It Worth It? Grass-fed beef comes from cows that eat grass instead of grain. Some people choose it for potential health benefits and better animal welfare. Modern Farmer Pros: More Omega-3sBetter Fat RatioGrass Roots Farmers' Cooperative+3Wikipedia+3Understanding Ag+3 Cons: Taste VariesReddit+8Vox+8Grass Roots Farmers' Cooperative+8Cost While grass-fed beef has benefits, it's essential to consider taste preferences and budget. 🐟 Sustainable Seafood: Making Smart Choices Seafood is a great source of protein and omega-3 fatty acids. However, overfishing and unsustainable practices harm our oceans. Seafood Watch Tips for Choosing Sustainable Seafood: Use Guides

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

Superfood Snake Oil: Why Kale Won’t Save You (But Also Isn’t Killing You) Every week, there's a new superfood: sea moss, turmeric shots, raw milk, lion’s mane mushrooms, and the obligatory $18 acai bowl. These so-called miracle foods promise to heal your gut, detox your liver, reverse aging, and apparently, cure loneliness if you add enough coconut flakes. But here’s the reality: “superfood” is a marketing term, not a scientific one. Let’s dig into the hype, the risks, and what the research really says. The Superfood Scam: Health Halo for Sale The term “superfood” has no regulatory meaning. It’s not recognized by the FDA, USDA, or any legitimate scientific body. It originated in marketing campaigns and caught fire because it sells. All you need is one small, usually poorly designed study, a press release, and a social media influencer to make your food the next panacea. Blueberries? Excellent. Avocados? Delicious. Are they miracle cures? No. References: The Journal of Nutrition Turmeric: Anti-Inflammatory or Hepatotoxic? Turmeric has become the golden child of the wellness world. Its active compound, curcumin, has been studied for its anti-inflammatory properties. But here’s the problem: it doesn’t absorb well, and most studies showing benefits are in vitro or animal studies, not humans. Worse? Turmeric has been linked to liver injury. Several case reports have now documented turmeric-related liver failure, especially when consumed in high doses or combined with alcohol or other supplements. So no, a turmeric shot after tequila won’t detox your liver. It may just damage it further. References: ACG Case Reports JournalJ Med Chem Raw Milk: Microbial Roulette, Not a Wellness Hack Let’s talk about raw milk—a rising star among TikTok wellness influencers. The claim? Pasteurization destroys enzymes and nutrients. The truth? Pasteurization destroys pathogens that can kill you. Raw milk can harbor E. coli, Listeria, Campylobacter, and Salmonella—especially dangerous for kids, pregnant women, and the immunocompromised. The CDC has linked multiple outbreaks to raw milk in the last decade. Pasteurization was a public health revolution. Rejecting it isn’t “natural”—it’s negligent. References: https://www.cdc.gov/foodsafety/rawmilk/raw-milk-questions-and-answers.htmlEmerging Infectious Diseases Sea Moss, Super Iodine, and Hypothyroidism Sea moss is having a moment. Touted for thyroid health and “minerals,” it's become a staple in online supplement stores. Yes, it contains iodine—but that’s a double-edged sword. Excess iodine intake can trigger thyroid dysfunction, including hypothyroidism and thyroiditis. If...

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

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

Welcome to the theater of absurdity. While the federal government waves the flag of victory over removing petroleum-based food dyes from snacks, it is simultaneously gutting critical public health programs like food inspection, bird flu monitoring, injury prevention initiatives, and scientific research grants. The result? A dazzling case study in misplaced priorities. Today, let's walk through what is actually happening — not the headline-friendly soundbites — and why Americans should be far more worried about E. coli in their milk than Red Dye #3 in their Skittles. The Food Dye Fear Mongering: What's Actually True? First, let's address the food dye hysteria head-on. Many news outlets, "wellness influencers," and natural health bloggers are breathlessly claiming that we are "eating petroleum" because some food dyes are synthesized from hydrocarbon molecules derived initially from crude oil. Here’s the scientific truth: petroleum-derived hydrocarbons are nothing more than basic building blocks of carbon and hydrogen — the same stuff that makes up olive oil, avocado oil, and the omega-3 fatty acids you proudly add to your smoothies. [1] Importantly, food dyes like Red 40 and Yellow 5 are purified and rigorously tested substances. They are chemically synthesized from hydrocarbons, not "extracted gasoline." Saying Red 40 is gasoline is like saying salt is explosive because it contains sodium. It's chemophobic nonsense. Meanwhile, many of the same people yelling about food dyes are promoting supplements like methylene blue — another petroleum-derived chemical. Cognitive dissonance, much? Reference: https://news.immunologic.org Meanwhile, in the Real World: Food Safety Programs Are Being Gutted Now, while we're distracted by the horror of neon cupcakes, something far more dangerous is happening. Funding for critical public health initiatives is being slashed: Food inspection programsBird flu monitoringInjury prevention programs According to reporting from Food Safety News, the Trump Administration's proposed budget would cut $128 million from the FDA’s food safety programs alone — programs that help prevent outbreaks of foodborne illness like the 2018 E. coli outbreak tied to romaine lettuce. [2] Reference: 2. Food Safety News. (2025). "FDA food safety funding faces big cuts." Retrieved from https://www.foodsafetynews.com Leadership Matters: Enter RFK Jr. You might ask, "Who’s steering this ship into the iceberg?" None other than Robert F. Kennedy Jr., head of Health and Human Services. There’s a small problem: RFK Jr. never took a single science course during his undergraduate education — at least, none we can find. Yet he is now in charge of overseeing agencies that depend on scientific literacy, from the CDC to the FDA. No wonder policy is being dictated by what makes Instagram wellness bloggers like "Food Babe" happy. Forget investing in scientific infrastructure to actually prevent disease. Apparently, public health is now about making sure your lettuce won't "run away with your colon." And the Hypocrisy Continues: Milk and...

Welcome to FORK U. Fork University. Where we make sense of the madness, bust a few myths, and teach you a little about food and medicine. I’m Dr. Terry Simpson—surgeon, scientist, and your chief medical explanationist. At FORK U, we’re not here to sell you supplements or tell you carbs are evil. We’re here to bring the science back to your plate—with a healthy side of sarcasm. Food hasn’t been medicine for 2,000 years, and despite what the smoothie bowl crowd says, it still isn’t. But we do know that eating better can help you live better. And that matters. Our Mission Here’s what we do: ✅ We bust nutrition myths that clog your feed and your arteries ✅ We decode the latest studies in easy, bite-sized episodes ✅ We bring the receipts—every episode is evidence-based and referenced at ForkU.com History We’ve revisited the foundational studies of nutrition, like Ancel Keys’ Seven Countries Study—which didn’t just compare nations but followed real people in real villages for decades. We’ve explored the French Paradox. We’ve even told the story of the surgeon who discovered the first vitamin. And we don’t just look back—we dive into current topics too: GLP-1s, gut health, ultra-processed foods, and yes—what happens when a shirtless influencer tries to sell you dehydrated buffalo hearts in the name of ancestral living. (Spoiler: you’re better off with lentils.) If you’re tired of pseudoscience disguised as wellness, and you want real answers—served with wit, citations, and no BS—welcome to FORK U. Let’s eat smarter. Let’s myth-bust louder. And let’s get cooking.

Butter, LDL, and the Myth of Harmless Plaque Why High Cholesterol Isn’t Just a Number—and What the Latest Science Says About Oils, Fats, and Your Risk of Death By Dr. Terry Simpson, MD – The Culinary Medicine Doc We’ve all heard the story: butter’s back, LDL doesn’t matter, and as long as you’re low-carb, your heart is safe. But what if I told you that the science—real, peer-reviewed science—tells a different story? In this post, I’ll walk you through three powerful studies that dismantle the myth of “harmless” LDL and show why swapping butter for plant-based oils could literally save your life. 1. LDL and ApoB: The True Origins of Arterial Plaque Atherosclerosis—the buildup of plaque inside arteries—often starts silently. But over time, it becomes the leading cause of heart attacks, strokes, and cardiovascular disease. A key study from the Journal of the American College of Cardiology found that the primary trigger for plaque formation is not “existing plaque” as some influencers claim—but rather, LDL cholesterol and ApoB-containing lipoproteins that penetrate the arterial wall and kick off the inflammatory cascade that builds plaque [1]. Once inside, these particles don’t just hang out—they lead to plaque progression and destabilization, which is what causes heart attacks. No LDL, no plaque. It’s that simple. 2. High LDL, Worse Plaque—Even on Keto A 2025 study published in JACC: Advances examined people on carbohydrate-restricted diets—many of whom had very high LDL cholesterol levels [2]. While some hoped the data would vindicate high LDL in the context of keto, that’s not what happened. The study found that the higher the LDL, the worse the atherosclerotic plaque—regardless of dietary pattern. Bottom line: High LDL is still atherogenic, even if you’re “metabolically healthy.” That six-pack doesn’t protect your arteries. 3. Butter Increases Mortality. Plant-Based Oils Reduce It. Let’s talk fats. Specifically: butter. In a major pooled analysis of three large U.S. cohorts—the Nurses’ Health Studies I & II and the Health Professionals Follow-up Study—researchers found that butter consumption was associated with increased total, cancer, and cardiovascular mortality [3]. But here’s the good news: Replacing butter with plant-based oils—like olive, soybean, and canola oil—reduced the risk of death. The substitution analysis showed that replacing just 15 grams of butter (about 3 small pats) with 15 grams of plant-based oil (about 1 tablespoon) led to statistically significant reductions in mortality risk. These plant oils are rich in polyunsaturated and monounsaturated fats, which have been shown in trials to: 4. Butter, Cancer, and Inflammation It gets worse for butter. The same study found a strong association between butter intake and cancer mortality, especially hormone-sensitive cancers like breast and prostate [3]. Why? Saturated fat—found in high levels in butter—can increase inflammation in fat tissue and alter hormone activity, both of which are risk factors for these cancers [8,9]. And no, this wasn’t confounded by white bread or pastries—the researchers adjusted for those too. 5. Are All Plant-Based Oils the Same? Not Exactly. Olive oil, canola oil, and soybean oil showed consistent protective effects. Corn and safflower oil? The...

The idea of Blue Zones—those rare places where people supposedly live longer, healthier lives—has become nutritional gospel. From best-selling books to Netflix specials, Blue Zones have been painted as longevity utopias we can mimic if we just eat more beans and nap more often. But here’s the thing: Blue Zones aren’t science—they’re storytelling. In this post, we take an unfiltered look at the Blue Zones concept, explore recent controversies, and compare it with something backed by actual peer-reviewed data: the Mediterranean Diet. What Are Blue Zones? Coined by journalist Dan Buettner and popularized through National Geographic, Blue Zones refer to five regions with high numbers of centenarians: These regions reportedly share key habits: plant-forward diets, natural movement, strong social bonds, and low stress. While these are certainly positive lifestyle features, the problem is how this information was collected. The Blue Zones model is observational, not scientific. It’s a patchwork of ethnographic notes, anecdotes, and assumptions—not randomized trials or controlled cohort studies. The Blue Zones Controversy In recent years, the Blue Zones concept has come under scrutiny: Okinawa’s longevity claimsRecord inaccuraciesSurvivorship biasWesternization In short: Blue Zones are more about a moment in time than a repeatable formula. So What Does the Data Say? If you're looking for longevity strategies backed by evidence—not just folklore—consider the major cohort studies: Nurses’ Health StudyAdventist Health StudyEPIC-Oxford These studies have followed hundreds of thousands of people for decades. The data consistently shows that people who live longer: No magic. Just measurable habits. Mediterranean Diet: The Gold Standard Unlike Blue Zones, the Mediterranean Diet is a defined, evidence-based dietary pattern. And it’s been rigorously studied in over 13,000 peer-reviewed publications. Core Features: Evidence Highlights: PREDIMED Trial (2013)30%Reference: Estruch R, et al. N Engl J Med. 2013;368(14):1279-1290.Spanish Cohort Study (2022)1.5 million adults

Dietary Myths vs. Nutritional Science: Why the Mediterranean Diet Reigns Supreme As an Athabascan physician and culinary medicine expert, I'm often amused by the dietary myths perpetuated online, particularly those championed by keto and carnivore diet enthusiasts. Today, let's debunk some of these myths—Inuit diets, Hong Kong longevity, Maasai heart health, and the so-called French paradox—and explain why decades of robust nutritional science firmly support the Mediterranean diet. Myth 1: The Inuit Diet Low-carb proponents love pointing to the traditional Inuit diet as evidence of the supposed superiority of carnivorous diets. Yes, Inuit diets are traditionally high in marine mammals like whales, seals, and fish, providing ample vitamin C from sources such as muktuk (whale skin and blubber) and seal liver. Yet, archaeological evidence clearly shows ancient Inuit mummies suffered from vascular disease, challenging the claim that their diet was protective (Fodor et al., 2014). Additionally, Inuit diets historically incorporated plant-based foods such as berries, seaweed, and tubers during summer months—a fact conveniently overlooked by keto advocates. Myth 2: The Hong Kong Longevity Claim Another popular keto narrative incorrectly attributes Hong Kong's impressive longevity statistics to high meat consumption. But research shows elderly individuals in Hong Kong typically eat less meat and adhere closely to diets resembling the Mediterranean style, rich in vegetables, seafood, and whole grains (Woo et al., 2001). Again, context is key—and frequently missing from keto claims. Myth 3: Maasai Immunity to Heart Disease The Maasai, often cited as proof that diets rich in saturated fats don't cause heart disease, actually demonstrate the opposite. Recent studies confirm significant atherosclerosis and cardiovascular issues among Maasai populations, underscoring that even "warrior" genetics don't provide immunity from saturated fat-related diseases (Mann et al., 1972). Myth 4: The French Paradox Ah, the French Paradox—the idea that French populations consume diets high in saturated fats yet experience low heart disease rates. The reality is simpler: the French eat plenty of vegetables, fruits, olive oil, seafood, and emphasize portion control and mindful eating. France was initially included in the famous Seven Countries Study but was ultimately excluded due to funding constraints—not dietary irregularities (Kromhout et al., 2017). It's sensible eating, not paradoxical magic. Solid Science: The Mediterranean Diet Contrary to these dietary myths, extensive nutritional science consistently supports the Mediterranean diet. Two landmark studies illustrate this clearly: Seven Countries Study:Keys et al., 1986EPIC Study:

The Bitter Truth: Why Bitterness Matters More Than You Think Have you ever taken a sip of black coffee and immediately regretted it? Or maybe you’ve bitten into a grapefruit and felt like your tongue was under attack? If so, you’re not alone. Bitterness is one of the most misunderstood flavors, but it plays a huge role in our health and survival. From keeping us from eating toxic foods to helping digestion, bitterness has a bigger impact on our bodies than most people realize. So, let’s dive into the bitter truth—why some people hate it, why your stomach can actually taste it, and how it has been used as medicine for centuries. Why Do Some Foods Taste Bitter? To begin with, bitterness exists for a reason. In nature, many poisonous plants contain bitter compounds. Long ago, humans who could detect bitterness had a survival advantage. In other words, their ability to taste bitterness kept them from eating something deadly. As a result, our bodies evolved to be extra sensitive to bitter flavors. However, not all bitter foods are dangerous. Many are incredibly healthy. Take kale, dark chocolate, and turmeric, for example. These foods may taste strong or even unpleasant to some people, but they are packed with antioxidants and nutrients that support overall health. So, why do some people love bitter foods while others can’t stand them? The answer lies in our genes. Scientists have discovered that a gene called TAS2R38 determines how sensitive we are to bitterness. If you are a super-taster, bitter foods might seem unbearably strong. On the other hand, if you are a non-taster, you may barely notice the bitterness at all. Your Stomach Can "Taste" Bitterness Too Interestingly, your tongue isn’t the only part of your body that detects bitterness. Your stomach can taste it as well. But how does that work? Well, your stomach has bitter taste receptors that serve a very important function. First, these receptors help control digestion. When bitter foods enter your stomach, the receptors slow down gastric emptying. In simpler terms, they make food stay in your stomach longer. As a result, you feel full for a longer period. This is one reason why bitter greens like arugula or dandelion leaves can help with weight management. Second, these bitter receptors act as bodyguards for your digestive system. If your stomach detects a bitter substance that shouldn’t be there—like a potential toxin—it delays digestion to prevent harmful substances from moving too quickly into your intestines. This process gives your body extra time to neutralize any potential threats. Bitters: From Medicine to Cocktails Because of their digestive benefits, bitter herbs have been used in medicine for centuries. In the past, people took bitters—herbal mixtures containing bitter plant extracts—to help with digestion, bloating, and nausea. Some of the most common bitter herbs include: Gentian rootDandelionWormwoodBurdock Over time, bitters made their way from medicine cabinets to cocktail bars. During the 1800s, bitters became a key ingredient in alcoholic drinks, including the Old Fashioned and the Manhattan. In fact, some of today’s most famous bitters, like Angostura and Peychaud’s, were originally marketed as health...

The Great Egg Redemption: How Science Saved Breakfast (But Not Your Wallet) For decades, the humble egg was treated like a ticking time bomb for your arteries. Nutrition guidelines told us to avoid them, doctors warned us about cholesterol, and many Americans swapped their morning omelet for a sad bowl of processed cereal. But here’s the kicker—those recommendations weren’t based on strong science. Instead, industry interests heavily influenced them, outdated theories, and a lot of fear-mongering. Now, eggs are back on the menu. Science has finally caught up, and experts agree that dietary cholesterol isn’t the villain it was made out to be. But just when we thought we could enjoy eggs guilt-free, bird flu struck, prices skyrocketed, and suddenly, eggs became the new luxury item. So, how did we get here? Let’s crack open the truth. The Food Pyramid: A Big Business, Not Big Science If you grew up in the 90s, you probably remember the Food Pyramid. It told us to eat 6-11 servings of bread, pasta, and cereal every day, while foods like eggs, meat, and fats were placed at the top—basically labeled "Eat Sparingly." But was this pyramid built on solid science? Not exactly. The grain industry played a huge role in shaping these guidelines. In the 1970s and 80s, low-fat diets became the gold standard for heart health. The idea was simple: eating fat leads to heart disease, so cutting out fat would make us healthier. Unfortunately, that’s not what happened. Instead, food companies removed fat from products and replaced it with sugar and processed carbs—because, let’s face it, fat-free food tastes terrible without something to make it palatable. As a result, Americans ended up eating way more refined carbs and sugar, leading to a spike in obesity and type 2 diabetes (Ludwig et al., 2018). Meanwhile, eggs—one of nature’s most nutrient-dense and affordable foods—were put on the naughty list. The War on Eggs: How a Bad Idea Became Dietary Dogma The real egg panic began in 1968 when the American Heart Association (AHA) declared that dietary cholesterol was a major cause of heart disease. They recommended eating no more than three eggs per week (Kritchevsky, 1999). But here’s the problem—this recommendation wasn’t based on strong human studies. Instead, it was based on: Animal StudiesrabbitsEpidemiological Correlationslinkedsaturated fat, smoking, or lack of exerciseClinical Studies With Unrealistic Dietssix eggs per day Meanwhile, many scientists already knew that dietary cholesterol had minimal impact on blood cholesterol for most people. Our bodies naturally regulate cholesterol production—when we eat more cholesterol, the liver produces less to balance it out (Griffin & Lichtenstein, 2013). But by the time the science caught up, the damage was done. Food companies had already flooded the market with...

Apple Watch vs. Oura, Whoop, and Withings Health wearables have exploded in popularity, promising better sleep, fitness, and recovery tracking. But with so many options—Apple Watch, Whoop, Withings, Oura, and Ultrahuman Rings—which one is actually worth your money? More importantly, do these devices improve your health, or are they just expensive digital trophies? In this breakdown, we’ll compare features, accuracy, HRV (Heart Rate Variability) and “strain” tracking, battery life, hidden costs, and privacy concerns—so you can make the best choice for your lifestyle. We have come a long way since the pedometer - which I used to buy and give to my post op surgery patients to encourage them to walk. What Do These Devices Track? Most modern wearables track heart rate, sleep, HRV, activity levels, and even blood oxygen and temperature. More than just steps - which they all track, but each device has its strengths: Apple WatchHRV, ECG (FDA-cleared for atrial fibrillation), and fall detectioncellular models require a monthly subscriptionit no longer tracks blood oxygen (SpO2) due to a patent disputeWhooprecovery, strain, and sleepcostly subscriptionOura Ringsleep stages, HRV, and body temperatureWithingsonly one besides Apple to be FDA-cleared for atrial fibrillation detectionmedical-grade trackingWithings still tracks blood oxygen (SpO2)Withings also tracks heart rate continuously during sleep, and thanks to its long battery life, it can be worn at night for weeks without interruption.No subscription required.Ultrahuman Ringmetabolic tracking and recovery Scientific Insight: A 2020 Nature Digital Medicine study found that wrist-based devices overestimate activity but underestimate calories burned, while rings tend to be more reliable for sleep and HRV. HRV and Strain: What Do These Metrics Really Mean? What is HRV (Heart Rate Variability)? HRV is the variation in time between heartbeats—a measure of how well your autonomic nervous system is functioning. Higher HRVLower HRV However, HRV is highly variable based on factors like hydration, sleep, and time of day. How Wearables Measure HRV: Apple Watch, Whoop, Oura, Withings, and Ultrahumanaccuracy depends on when and how it’s measuredWhoop and Oura measure HRV during deep sleepmore stableApple Watch and Withings measure HRV periodically throughout the dayless reliable

What Are Ultra-Processed Foods? Ultra-processed food (UPF) might sound like something concocted in a secret laboratory, but it simply refers to foods that are significantly altered from their original state. These often contain additives like emulsifiers, preservatives, and stabilizers—ingredients you wouldn’t typically find in a home kitchen. This category includes everything from convenience-store hot dogs to plant-based meat alternatives. Yes, even your favorite vegan nuggets fall into this group. Common Myths About Ultra-Processed Foods Myth #1: They’re Toxic and Will Kill You Instantly If ultra-processed foods were as lethal as some claim, most of us wouldn’t have survived past childhood. While some contain high amounts of salt, sugar, and fat, they aren’t inherently poisonous. The key is moderation. A diet loaded with neon-colored cheese puffs and soda? That’s a health disaster. But an occasional indulgence won’t do you in. Myth #2: Twinkies Last Forever Twinkies have a long shelf life, but they aren’t immortal. The idea that they’ll outlast civilization comes from misunderstood experiments on old snack cakes. In reality, they’ll go stale and unappetizing over time—just like any other food. Myth #3: If You Can’t Pronounce an Ingredient, It Must Be Bad Complicated words don’t necessarily mean something is harmful. For example, cyanocobalamin is just vitamin B12, an essential nutrient for your nervous system. Even dihydrogen monoxide sounds ominous—but it’s just water. The Real Issue with Ultra-Processed Foods Many ultra-processed foods are designed to be hyper-palatable, meaning they activate your brain’s reward system. Ever wonder why it’s so easy to eat an entire bag of chips in one sitting? It’s not just about willpower—these foods are engineered to be irresistible. Additionally, ultra-processed foods tend to be calorie-dense but nutrient-poor. They can crowd out healthier, more nutrient-rich options, leading to deficiencies over time. Can You Eat Ultra-Processed Foods and Stay Healthy? Absolutely! The key is balance. If 80% of your diet consists of whole foods—fruits, vegetables, lean proteins, and whole grains—you can enjoy processed indulgences in moderation. The problem arises when ultra-processed foods dominate your meals. Final Thoughts: Should You Fear the French Fry? No. Fear misinformation more than the occasional processed snack. The goal isn’t to live on a diet of raw kale and regret—it’s about making informed choices. Enjoy your guilty pleasures in moderation, but don’t let them replace nutrient-dense foods. Science, not fear, should guide your eating habits. For more food science insights, follow me on TikTok and Instagram at @drterrysimpson. And remember—eat smart, not scared!

Bird Flu, Flu Season, and Protecting Your Health: What You Need to Know While I typically focus on food and your health, pressing medical updates demand attention. Today, we’re tackling two critical topics: the latest on bird flu (avian influenza) and the rise in seasonal respiratory illnesses, including flu and COVID-19. With public communication from federal agencies temporarily paused, it’s vital to stay informed. Here’s a comprehensive overview of what’s happening, what it means for you, and how to protect yourself and those around you. Respiratory Illness Trends: Seasonal Flu on the Rise As of January 24th, 2025, respiratory illnesses are driving more people to seek healthcare. Here’s what we’re seeing: Seasonal fluCOVID-19RSV Locally, we’re seeing these same trends, with flu activity increasing significantly. Bird Flu: A Persistent Global Concern Since 1997, HPAI A(H5N1) virus infections have been reported in over 925 people, with an alarming 50% case fatality rate. Early outbreaks included 20 cases and 7 deaths in Hong Kong between 1997 and 2003, and since November 2003, more than 900 cases across 24 countries have been documented (CDC). Symptoms and Severity HPAI A(H5N1) infections can range from mild to severe, including: Mild symptomsSevere symptomsNeurological impact Since 2016, sporadic cases have been reported globally, and while rare, they highlight the virus’s ability to persist. Notable Cases and Strains A Sobering Case from Louisiana A recent case in Louisiana reminds us of the risks associated with bird flu. A man died after handling wild birds infected with HPAI A(H5N1). This tragic event underscores how deadly the virus can be in humans. Other Strains to Watch HPAI A(H5N6)90 casescase fatality rate exceeding 50%WHOHPAI A(H5N8)asymptomatic human caseCDC Testing and Monitoring Hospitals now test anyone hospitalized with severe flu symptoms for bird flu. Public health officials use several tools to monitor these trends: Wastewater surveillanceEmergency department visit dataLab-confirmed cases These measures provide early warnings of emerging threats, helping to guide public health responses. Protecting Yourself: Key Preventive Measures 1. Avoid...

Fuel, Don’t Fad: How to Eat for Health, Not Hype If you’ve ever fallen for a fad diet, you’re not alone. They promise quick results, make bold claims, and usually leave you hungry, cranky, and disappointed. But here’s the truth: fad diets don’t work in the long run. What does work? Fueling your body with the right foods. In this blog, we’ll break down why fad diets fail, how to rebuild your relationship with food, and the best way to fuel your body for health, happiness, and energy. Why Fad Diets Fail (Every Single Time) Fad diets sound tempting. They promise you’ll drop 10 pounds in a week, detox your body, or gain endless energy. But they always have a catch—and that catch is why they fail so miserably. 1. Fad Diets Demonize Food Carbs are evil. Fats are the enemy. Fruits have too much sugar. If you’ve heard any of these, you’ve encountered a fad diet. These diets love to turn food into the villain, leaving you afraid to eat the things your body actually needs. 2. They Set You Up for Yo-Yo Dieting You lose weight quickly at first, but as soon as you eat normally, the weight comes rushing back. This cycle is not just frustrating—it’s harmful to your health and metabolism. 3. They Ignore Science Many fad diets rely on gimmicks instead of facts. For example, “Don’t eat after 7 PM because your metabolism goes to sleep.” Spoiler alert: your metabolism doesn’t have a bedtime. Unhealthy Relationships with Food Fad diets don’t just fail—they mess with your mind. They teach you to fear food, label meals as “good” or “bad,” and disconnect you from your body’s natural hunger and fullness cues. Stop Labeling Food as the Enemy Food isn’t good or bad. It’s just food. Sure, a salad has more nutrients than a slice of cake, but both can fit into a balanced diet. When you stop assigning moral value to food, you’ll stop feeling guilty about what you eat. Trust Your Body’s Hunger Signals Your body knows when it’s hungry and when it’s full. Fad diets train you to ignore these signals, but you can retrain yourself. Start listening to your body—it’s smarter than any diet app. How to Fuel Your Body the Right Way Now that we’ve covered what doesn’t work, let’s talk about what does. Fueling your body means giving it the energy and nutrients it needs to thrive. Forget restriction—focus on addition. Fruits: Nature’s Candy Aim for 9 ounces of fruit per day or about two servings. Fruits provide vitamins, antioxidants, and natural sweetness. Plus, they’re portable and easy to snack on. Vegetables: The Foundation of Your Plate Like fruits, aim for 9 ounces of vegetables per day. Vegetables are low in calories but high in nutrients, fiber, and flavor. Whole Grains: Your Sturdy Sidekick Whole grains give you the energy that lasts. They’re rich in fiber, which keeps you full and your digestion happy. Aim for 9 ounces of whole grains per day. Fish: Brain...