• Billionaire entrepreneur Mark Cuban said longevity is advancing so much that 60 is the new 40.
• While anti-aging science can be high-tech, what Cuban has shared about his own routine is simple.
• His low-cost longevity habits include walking regularly, eating vegetarian, and taking vitamins.

Mark Cuban isn't ready to act his age.

Speaking in the new anti-aging science documentary "Longevity Hackers" (streaming on Amazon and Apple TV) the billionaire businessman of "Shark Tank" fame said he feels decades younger than his biological age of 66.

"60s are the new 40s," Cuban said."You see guys my age in their 60s that can look good, can be fit, and not be limited in terms of things that they do."

While some entrepreneurs are spending millions on anti-aging routines, what we know about Cuban's routine is relatively simple — and doesn't cost much to follow.

Here's what Cuban has said about the diet, exercise, and supplements that keep him feeling youthful.

"If I never had to look in the mirror, I'd think I was 35," he said.

He walks as much as possible — including on the set of 'Shark Tank'

Exercise has been a major part of Cuban's routine for years, and it's crucial to healthy aging.

"I actually work out more now than I did 10 years ago or 15 years ago because my body needs it more," he said.

The entrepreneur said he typically spends between 45 to 90 minutes in the gym, including plenty of cardio.

He also stays moving whenever possible. While Cuban is not slated to star on "Shark Tank" in 2025, he said previous seasons of the show were a great opportunity to get his steps in.

"Everybody else is taking the carts, the set is .35 miles away, and I'm walking back and forth so I'm walking two miles a day while we're shooting Shark Tank," he said.

Walking more is also linked to a longer, healthier life, and as little as 500 extra steps a day can make a difference, according to research.

He's a vegetarian

Cuban has followed a vegetarian diet since 2019.

"When you get older, food becomes more like medicine where you need the nutrients in order to be able to be your best self," he said.

Plant-based diets rich in nutrient-dense foods like greens, whole grains, nuts, and beans are linked to a longer life and lower risk of chronic diseases.

"What I eat really makes a difference in how everything in my body operates," Cuban said.

Cuban said he enjoys plant-based food — and he's invested in plenty of vegan and vegetarian food companies — but the downside is that it can make it tricky to dine out or attend events.

"I love being vegetarian. It can be weird when you're with a bunch of guys going to a steakhouse," he said.

He supplements with vitamin D and melatonin

Cuban rounds out his nutritional needs with daily supplements to reduce inflammation and improve sleep, he previously told Business Insider.

He supplements melatonin, a hormone naturally produced by the body to regulate its internal clock.

Cuban also takes vitamins D and E, both of which are linked to healthy aging. Vitamin D helps the body absorb calcium, which is crucial for healthy bones, while bolstering the immune system to lower the risk of cancer. Vitamin E also supports the immune system and lowers inflammation, reducing the stress on cells to potentially stave off age-related damage.

He said being able to invest in his health with simple, daily habits has paid dividends by allowing him to keep up with the activities in his life that matter.

"To me, aging is just being who are you regardless of what the number is," Cuban said.

• In 2018, Madalin Giorgetta was a fitness influencer with one million followers.
• She looked healthy online, but struggled to eat nutritious food in real life.
• After training as a nutritionist, she found ways to add more nutrients to the foods she loves.

In 2018, Madalin Giorgetta was an influencer with one million followers on social media, an ambassador for the clothing brand Gymshark, and the owner of a fitness empire. She embodied the curvy, muscular, beauty ideal of the late 2010s and would get 60,000 likes on a bikini photo shared on Instagram.

She looked the part of the "fitness girlie" who meal-prepped with "clean" food. But behind the scenes, she was struggling both with her nutrition and body image.

"Before I got into fitness, I didn't look at my body that much. My body was my body. But when I started constantly looking at it in the mirror and taking photos of it, I became very fixated on everything," Giorgetta, 35, who is based in Melbourne, told Business Insider.

After reaching a breaking point in 2019, Giorgetta reevaluated her content, which she realized subconsciously celebrated thinness. "It was clear to me that I was telling people that their body wasn't good enough and needed to change," she said.

Giorgetta took two big steps. She overhauled her social media accounts to promote anti-diet culture messages, earned an undergraduate degree in nutrition in 2023, and registered with the Nutrition Society of Australia. She sees one-to-one clients remotely and shares educational nutrition content on Instagram.

"Even though I don't make nearly the same money, not having to sacrifice my values feels good. Before I felt like I would have to really convince myself into it or not question it at all. This feels right now," she said.

Giorgetta shared how she used to eat when she was a fitness influencer and what her diet looks like now.

Giorgetta was a 'neglectful' eater

Despite looking the picture of health, Giorgetta said she ate barely any nutritious food at the peak of her career as a fitness influencer and didn't eat enough for her training program. In a typical week, she did resistance training four times a week for 45 to 60 minutes.

She described her eating style as "neglectful," with minimal structure and little focus on nutrition. "I would just grab something quick from the fridge, often preferring simple foods like cheese on toast," she said.

Although she promoted a lifestyle of eating more calories and more nutritious food online, she struggled to eat that way herself most of the time. As a result, she often felt tired and lacked energy.

On an average day, she used to eat:

• Post workout: A protein shake with milk, peanut butter, and banana
• Breakfast: Buttered toast with jam and honey
• Lunch: Snacks, such as cheese and crackers
• Dinner: Whatever her husband made, which was usually a Hello Fresh meal or a cheese toastie
• Dessert: Ice cream

She adds nutrients to meals and snacks she likes

Since training as a nutritionist, Giorgetta has prioritized eating a more balanced diet, but it's not "perfect."

She said that she implements strategies that help her get enough nutrients throughout the day, while working around her natural eating habits and preferences. She doesn't follow any particular eating plan.

"I often gravitate toward simple foods like toast with spreads, but now I've tried to implement small changes which don't overwhelm me," she said.

She eats a substantial breakfast, has nutrient-dense snacks, and adds extra protein or fiber to meals. "Instead of having toast with jam, I now have toast with eggs, and instead of a plain cheese toastie, I'll add salad," she said.

Giorgetta strength trains three to four times a week, but also runs once or twice a week. She fuels her body depending on the workout she's doing: for example, she eats a carb-heavy meal or snack before running.

On an average day, she now eats:

• Breakfast or post-workout: Buttered wholemeal toast with cheesy scrambled eggs and avocado
• Snack: Cucumbers and tzatziki dip
• Lunch: A salad sandwich with shredded cheese, lettuce, avocado, red onion, grated carrots, and garlic aioli
• Snack: Greek yogurt, canned peaches, and honey
• Dinner: Green tofu curry with mixed veggies (corn, cauliflower, and peas) and a side of rice
• Dessert: Ice cream or a homemade baked good

• Ciara, 28, submitted an average day of eating to be reviewed for Business Insider's Nutrition Clinic.
• A nutritionist said eating more food, especially carbs, would help her.
• If you'd like to have your diet reviewed by an expert, fill out this form.

Ciara, 28, submitted her eating routine to Business Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer readers advice on their eating habits.

She said her goals are to lose fat and gain muscle.

Ciara does five CrossFit sessions plus five cardio workout classes a week. She rests on Sundays, she said.

Rebecca Ward, a sports nutritionist and personal trainer, told BI that as Ciara uses so much energy, she needs to eat enough to fuel herself and help her body recover, even if she wants to lose weight.

"She would also benefit from taking a lighter training day on one of her days rather than having only one rest day per week," Ward said.

Building muscle requires enough rest and recovery time between workouts, Ward added.

"If she's sufficiently fueled through better, more optimal food choices, that is definitely achievable," she said, referring to building muscle and losing fat.

While strength training is essential for muscle building, exercise is not a prerequisite for fat loss. Moving more does contribute to a calorie deficit, but research suggests formal exercise makes up only about 5% to 10% of a person's overall daily calorie expenditure.

Overexercising without recovering sufficiently can put stress on the body, hinder progress, or be a symptom of an unhealthy relationship with exercise.

"When we overexercise, we often do it for the wrong reasons, believing we 'need to sweat every day to burn calories' or we 'need train cardio to lose weight,' when actually our bodies will benefit more from a mixture of exercise regimes," Hayley Madigan, a personal trainer, previously told BI.

Ciara eats a high-protein diet

Ciara doesn't eat until 3 p.m. when she has half a high-protein ready-meal consisting of rice and meat.

After working out, she has an egg-white omelet with mushrooms, onions, and cauliflower rice or salmon with broccoli and cauliflower rice.

Later in the day, she has a portion of protein pancakes, two packets of protein chips, and, if she's still hungry, a protein shake or bar.

Ciara estimates she eats 1,200 to 1,300 calories and 110 to 120 grams of protein a day.

By not eating till 3 p.m., Ciara creates a large fasting window from the evening before. While some people feel good while intermittent fasting, it doesn't suit everyone and isn't required for fat loss.

Jaclyn London, a registered dietitian, previously told BI she recommends people eat breakfast as it can form part of a healthy relationship with food and also "set the stage" for the day ahead.

Eat enough carbs to fuel and recover

Ward said it's great that Ciara is eating plenty of protein to help her maintain muscle mass, but she'll struggle to build muscle with such low overall food intake.

"Her diet is very low in calories given the energy expenditure she will have with 10 exercise sessions a week," she said. "It will be difficult for Ciara to recover from or fuel her workouts optimally."

It's true that a calorie deficit is required for fat loss, but dropping your intake too low can have negative consequences such as slowing the metabolism, fatigue, brain fog, muscle loss, and menstrual-cycle loss.

"I'd be intrigued as to how well she performs during workouts that are designed to hit her goal of increasing muscle mass," Ward said. "She would benefit from having more carbs in her diet to optimize performance in said workouts, to achieve higher intensity and volume."

Ward recommends Ciara eat more carbs with every meal and snack, perhaps starting by eating more fruit daily, which would provide fiber too.

Carbs not only provide energy for workouts but help replenish glycogen stores after exercise too, which aids recovery.

Don't forget healthy fats

Ciara's diet is also low in fat.

"Fats are essential for optimal health, are fuel for exercise at lower intensities, but also very important for recovery," Ward said. "So adding in a little oil, avocado, nuts, and seeds will help her recover from training and have greater vitality from fat-soluble vitamin absorption."

Consider separate fat-loss and muscle-gain phases

While it's not impossible to lose fat and gain muscle simultaneously, doing so in separate cycles can be more effective.

This means eating at maintenance calories or a slight surplus to fuel muscle growth for a few months and then dropping into a slight calorie deficit to lose body fat.

"Losing fat and gaining muscle at the same time is possible, but is definitely sub-optimal and arguably better done in phases, i.e. maintenance and then a fat-loss phase," Ward said. "The exercise is more enjoyable too when at maintenance calories."

• A new study offers more evidence linking cancer to inflammation from diets high in processed foods.
• Analysis found tumors were fueled by inflammatory compounds and a lack of compounds linked to healing.
• Researchers are looking to foods like leafy greens and fish to pinpoint disease-fighting molecules.

Ultra-processed foods may be fueling a rise in colon cancer cases — but healthy foods could unlock new ways to prevent or treat the disease, new research suggests.

Researchers from the University of South Florida and Tampa General Hospital Cancer Institute analyzed more than 100 tumor samples from patients. They were looking for compounds called bioactive lipids, molecules that can increase or decrease inflammation in the body.

The research team found that tumor samples contained a high proportion of these inflammation-causing compounds compared to healthy tissue.

Previous evidence has linked increased inflammation to diets high in processed food like chips, sausages, packaged desserts, and refined carbs.

Processed food shows up almost everywhere in our diets, and evidence increasingly suggests it's a factor in worsening health. At the same time, colon cancer cases are on the rise in younger people, and it's now the second-leading cause of cancer-related death in the US.

The researcher team also noted that the tumors were lacking in molecules associated with healing and lowering inflammation.

The inside look at the tumors could give scientists the tools to fight cancer by trying to balancing the body's immune response, slowing or stopping tumor growth by cutting back on inflammatory compounds and boosting healthy ones.

One source of these kinds of molecules is our diet, from foods like leafy greens and seafood rich in omega-3 fatty acids.

"If the molecules are coming from processed food products, they directly imbalance the immune system and drive chronic inflammation," Ganesh Halade, co-author of the study and professor at the University of South Florida Health Heart Institute said in a press release. "Our bodies are designed to actively resolve inflammation through bioactive lipid compounds derived from the healthy fats, like avocados, that we consume."

Fighting cancer with fish oil

The study, published December 10 in the journal Gut, is the first from a project funded by a five-year, $3.1 million grant from the National Institutes of Health.

The results are helping researchers better understand how food may influence cancer risk, Dr. Timothy Yeatman, senior author of the study and professor of surgery at the University of South Florida, said in a press release.

Cancer is like a "chronic wound that won't heal," and a daily diet of ultra-processed foods can make it harder for the body to fight off tumors because of the increased inflammation, Yeatman said.

While it's not news that spinach and seafood is better for you than doughnuts and soda, pinpointing the link between food and inflammation unlocks more effective strategies to stave off disease in the future.

For example, the Tampa General Hospital Cancer Institute has conducted early trials of a modified form of fish oil with promising results for reducing inflammation, according to the press release.

"This has the potential to revolutionize cancer treatment, moving beyond drugs to harness natural healing processes," Yeatman said. "It's a vital step toward addressing chronic inflammation and preventing diseases before they start."

In the meantime, there's evidence that your best bet for a longer, healthier life is sticking to a diet of mostly whole, unprocessed foods like veggies, fruits, legumes, lean proteins, and whole grains.

• Gordon Ramsay said fitness helps him balance his health and his culinary career.
• Ramsay competes in marathons and triathlons and said exercise keeps him resilient and energized.
• He does push-ups and quick cardio sessions on the rower and eats smaller portions.

At 58, Gordon Ramsay has built a career as an acclaimed restaurateur — but his biggest long-term investment is banking hours in the gym to stay healthy for years to come.

"Fitness is the foundation. Everything has to revolve around how I feel and how good it is to train," Ramsay said in an interview with Men's Health UK.

The celebrity chef said he was forced to reevaluate his routine in his 40s when seven-day workweeks left him "overweight and out of control."

Looking for a change, Ramsay started doing triathlons and said tackling those physical challenges became the most peaceful and relaxing part of his life.

He now aims to train at least four to five days a week and gets up at 5 a.m. to run.

"Without fitness, you have no longevity," he said. "I have no interest in retiring. I work smarter, not harder."

Here's what Ramsay has said about his go-to workouts and healthy eating.

Ramsay swears by doing push-ups every day

Ramsay is an avid endurance athlete and spends time running, swimming, and cycling. But the one exercise he can't live without doesn't require any equipment and can be done anywhere.

Everyone should do push-ups daily, he told Men's Health.

"There is so much to get from a simple press-up," he said.

Push-ups are a compound exercise that work multiple muscle groups at once, strengthening the chest, shoulders, triceps, and core.

Ramsay recommends hitting a quick set of 25 push-ups every day after getting out of bed and doubling it on the weekends.

If you're new to the movement, work up to full push-ups or bigger sets by practicing scaled exercises such as incline or eccentric push-ups.

For a quick workout, he does 20 minutes of cardio

Ramsay said he aims to run for 30 minutes in the morning when possible and will hike, bike, or swim for as long as two hours on the weekends. Even 15 to 20 minutes of movement boosts his energy and helps him stay fit.

When he's in a rush, Ramsay said he'll hop on a rowing machine and do one-minute intervals of work followed by a minute of rest for 10 cycles.

A rowing machine offers the best of both worlds for strength training and cardio because it works your whole body, puts your muscles under tension, and spikes your heart rate. It's also ideal for high-intensity interval training to save time in the gym.

Ramsay cut his portion sizes to stay in shape

Eating rich food can part of a chef's job, so Ramsay doesn't cut anything out and instead limits his portions.

"I'll eat two mouthfuls of a delicious dish and then ignore it," he said.

Ramsay lost about 50 pounds in 2018 and told the "Today" show that eating smaller, more frequent meals was key.

He said his basic healthy-eating routine involves a protein shake for breakfast, scrambled eggs for lunch, and protein like poached chicken or fish with vegetables for dinner.

• An epidemiologist and nutrition expert eats at least three fermented foods each day for gut health.
• Tim Spector shared his tips on how to incorporate fermented foods into your diet.
• These include starting small, checking food labels, and "backslopping."

You may have noticed a proliferation of kefir and kombucha in stores lately. Fermented foods are everywhere, but can be a little intimidating to people who aren't used to them.

Tim Spector, a British epidemiologist and cofounder of the nutrition company Zoe, eats at least three different types of fermented foods every day to aid his gut health.

Research on fermented foods is still developing, but, according to a 2022 review in the journal Nutrients, studies suggest that they can reduce risks of cardiovascular disease and type 2 diabetes, and increase the diversity of bacteria in the gut. The gut thrives on a varied diet, so this diversity is important for digestive and overall health.

Spector told Business Insider how he incorporates fermented foods into his diet.

Start small

"Little and often" is the best way to start adding fermented foods to your diet, Spector wrote in his cookbook "Food For Life," which is due to be published in the US in 2025.

This allows you to get used to the taste and your gut to get used to all the new bacteria.

Spector recommends adding a tablespoon of different fermented foods to your cooking — for example, kimchi in a stew for "flavor and crunch," or kefir to a soup for "creaminess and tang."

This chimes with what other experts told BI: Tanzil Miah, a dietitian specializing in gut health, said adding kimchi or sauerkraut to sandwiches or salads, and using yogurt as a sauce or marinade are easy ways to add fermented foods to what you're already eating.

Check out labels of shop-bought fermented foods

"My advice to the fermenting newcomer is to find some commercial fermented products you enjoy and slowly work up to fermenting your own," Spector wrote in "Food For Life."

When buying shop-bought fermented foods, such as kefir, kombucha, sauerkraut, or kimchi, he recommends looking for products that are:

• Low in added sugar.
• Have few/no chemical additives.
• Not pickled in vinegar, which kills live microbes.

Then make your own

When you're ready, Spector said you can expand the scope of fermented foods away from just pickles and kefir. He now makes his own homemade labneh and a fermented mushroom-and-garlic spread, for example.

Making fermented foods at home is also great for the environment and your wallet because it reduces food waste, he said.

And it's easy. "You can ferment just about any plant," he said, using only salt or honey.

BI previously reported a Michelin-star chef's techniques for making homemade kimchi, sauerkraut, and pickles.

Or, Spector said, you can make your own kefir from the dregs of a store-bought bottle with a technique called "backslopping." To backslop kefir, add a tablespoon of good-quality kefir to a bottle of full-fat milk, leave it at room temperature until it thickens, and then store in the fridge.

• Science-washing is when a company markets itself as science-backed without proper research.
• Some companies attach doctors to a product to give it credibility or cherry-pick research.
• A nutritionist who works in the industry explained how to notice these tricks.

A nutritionist who works in the food industry broke down the marketing tricks companies use to make them seem more grounded in science than they are.

The global wellness industry is now estimated at $6.3 trillion, giving companies lots of incentives to draw in consumers even if the science behind their products isn't solid — a process called science-washing.

Emily Prpa, a nutrition lecturer at King's College London who also works in the food industry, described them in a call with Business Insider.

Trick 1: Skipping proper research

Prpa said the first thing you should do when deciding if a product is worth buying is check if the company is doing its own research.

Firsthand research is expensive, and companies often cobble together existing studies to back up their products.

For example, they could cite the benefits of individual ingredients without actually assessing whether the combination in their product is effective.

This is especially prevalent with greens powders, which contain lots of different vitamins, minerals, and probiotics.

"A lot of the time, I see that they have vitamins and minerals that compete for the same absorption channel, so actually you're not going to be getting the exact dose that they say you will on the packet," she said.

Companies can also cherry-pick which studies they include, she said, ignoring unfavorable research.

If a company has funded independent clinical trials to test their product, they're likely to make that clear on their website, Prpa said. "They'll often be very proud to state that because it's giving them that distance and showing that this isn't biased."

Trick 2: Flashy endorsements

Sometimes a company will attach a doctor or other professional to a product. They might bring them on as a scientific or medical advisor or publicize that they endorse the product.

This can give the consumers the impression that the company is credible, but that's not always the case, Prpa said. "Does that product really hold up to the claims on the website?"

It isn't necessarily a red flag if a doctor is the face of a product, Prpa said, but that alone does not mean a product has health benefits.

"You are not buying the medic as your private consultant, you are buying a product," she said.

Trick 3: Promises that sound too good to be true

It sounds simple: if a product is marketed as a fix for stacks of health problems, it's probably overpromising.

"I don't know a product or an app on the market that can simultaneously lower blood sugars, improve sleep, improve cognition, and focus," Prpa said. "If it is sounding too good, it probably is."

• A nutrition and longevity researcher said he uses science to make his holidays fun and healthy.
• He focuses on building muscle to take advantage of big meals for better gains.
• He also leans into high-protein and veggie-rich holiday meals, followed by a rich dessert.

A researcher said trying to live a longer, healthier life doesn't stop him from enjoying the holidays — and treating himself leads to better results long-term.

Chris Rhodes is the founder, CEO, and lead scientist of the longevity supplement company Mimio, and has a PhD in nutritional biology.

He told Business Insider that his science background has helped him find smart ways to use holiday indulgence to boost his health, instead of derailing it.

"Nutrition can be a tool. Once you understand it, you can utilize it to keep driving you consistently towards your goals without having the stress, having to exert a ridiculous amount of control in order to maintain health," he said. "We can work within what's happening around us and use that to our advantage."

From making seasonal foods more nutritious to using holidays treats to build muscle, here's his approach to the season.

Use big meals to fuel muscle-building

The holidays often focus on eating, and treating yourself can be a great opportunity to build muscle, according to Rhodes.

He said he takes advantage of the extra food he enjoys during the season to boost his gains, focusing on strength training workouts.

Increasing muscle mass takes energy, and the most effective way to do it is in a calorie surplus, when you're eating more than you burn off.

That's why fitness pros like bodybuilders often use the winter months as a bulking season.

"I'm a big fan of working within both the natural rhythms of my body, the natural rhythms of the environment," Rhodes said.

Prioritize protein sources like turkey

To help with building muscle, Rhodes said he leans into meals that already feature a big protein source like turkey or ham.

He uses the season to try out new recipes to share at gatherings, since bringing a healthy, high-protein dish ensures he can enjoy meals while staying on track.

"You're making these unique dishes that you don't usually make, but then still hitting your fiber counts, your micronutrient counts, your protein counts, but also not getting too into the weeds of actually counting. Holidays aren't for counting," he said.

Add more veggies to your plate

Another healthy-eating hack Rhodes uses for his family celebrations is making delicious dishes that focus on veggies.

Along with classics like mashed potatoes and gravy, they'll enjoy caramelized Brussels sprouts, delicata squash with hazelnut mint pesto, and sautéed kale with mushrooms. Incorporating leafy greens and other colorful produce adds a range of vitamins, minerals, and micronutrients to the meal.

"There are ways that you can make things more fun, more interesting, but then also healthier at the same time while still retaining some of that tradition," Rhodes said.

Swap in healthy alternatives like veggie noodles

Simple substitutions can make traditional dishes healthier, adding ingredients like cauliflower rice or shirataki noodles to soups and stews without sacrificing flavor.

"Those are the kinds of things that I really like to do and focus a lot of my cooking prowess on how can I create something that no one would be able to tell is actually a lower-calorie version of this really comforting thing," Rhodes said.

Don't give up your favorite treats

There are some indulgent moments that aren't worth compromising on.

For Rhodes, it's deep-dish caramel apple pie with homemade whipped cream.

He might make it with more nutritious, high-fiber flour, but part of the holiday charm is not counting every calorie. A flexible health routine is easier to sustain long-term than overdoing it and scrambling to catch up after the holidays.

Ultimately, balance is all about aiming for longevity, but enjoying the pie along the way.

"What is the point of living longer if you have to live less?" Rhodes said. "It's just a matter of taking inventory of, okay, what are the goals that I'm trying to achieve and how can I stay consistent with them."

• Ultra-processed foods are linked to health issues including obesity and type 2 diabetes.
• Dietitian Nichola Ludlam-Raine wrote a book on UPFs and has two young children.
• Ludlam-Raine focuses on feeding her children nutrient-dense foods, but said UPFs can be part of a balanced diet.

As a dietitian who has written a book on ultra-processed foods and a mother of two, Nichola Ludlam-Raine has a few tricks for getting kids to eat a nutritious diet.

With "How Not to Eat Ultra-Processed," which was published earlier this year, she aims to demystify UPFs and help readers find a healthy balance between processed and whole foods.

Ludlam-Raine told Business Insider she takes a similarly balanced approach to feeding her two children, aged six and three. However, children are not just small adults and have different requirements, she said.

UPFs — generally considered to be foods involving ingredients and processes you wouldn't find in a typical home kitchen — have been linked to various health issues in adults, such as obesity and type 2 diabetes. A 2023 review of studies by researchers at the Federal University of São Paulo found children who consume more UPFs are more likely to be overweight and develop cardiovascular health issues and gum disease.

The American Academy of Pediatrics recommends limiting the consumption of heavily processed foods. However, an estimated 70% of baby food in the US is ultra-processed.

Ludlam-Raine explained what parents need to know about feeding their children, and the tips and tricks she uses with her kids.

Think about how nutritious a food is, not just if it's a UPF

Ludlam-Raine thinks parents shouldn't panic if their children are eating UPFs that are still nutritious, such as fruit yogurts, wholemeal bread, and baked beans (a kitchen staple for many in the UK, where she is based).

She believes it's more important to keep an eye on kids' intakes of foods that are high in fat, sugar, or salt (and low in fiber and nutrients) rather than worrying too much about whether a food is technically a UPF.

Sugar isn't a UPF, but that doesn't mean you should consume it with abandon, Ludlam-Raine said.

"There are plenty of non-UPF foods that kids shouldn't be having in excess, things like butter, cream, and sugar," Ludlam-Raine said. Sugar can lead to tooth decay, while too much high-fat food can lead to excess weight.

And while adults are becoming more aware of the benefits of increasing their protein and fiber intake, she said children don't need anywhere near as much.

For example, US guidelines advise that girls aged between two and four should consume two to four ounces of foods containing protein per day. Too much protein can put stress on the liver and kidneys of children, and make them more prone to dehydration.

"As long as they're having a predominantly whole food diet with their five portions of fruit and veg a day, the odd amount of UPF — healthy or less nutritious — is fine," Ludlam-Raine said.

However, Ludlam-Raine added that she would pay more attention to ingredients were she based in the US, where food regulations are more relaxed.

"Things are really highly and tightly regulated here as opposed to in America where I would not buy certain things like brightly colored foods," she said.

Earlier this year, California banned red No. 40 and five other chemicals from public school foods, and food dye and UPFs are a focus for President-elect Donald Trump's controversial pick for the position of Secretary of the Department of Health and Human Services, Robert F. Kennedy Jr.

Make 'snack plates' combining treats and whole foods

If your child wants a cookie, saying no can backfire.

Allowing occasional treats in moderation is important to prevent unhealthy relationships with food later in life, Ludlam-Raine said, and research suggests that restricting foods such as sweet treats can lead to children ultimately overeating them.

"It's not about banning these foods because if you ban foods then that can lead to secret eating and binge eating in the future," she said.

This is why she often makes snack plates for her children that incorporate both the treat they want and more nutrient-dense whole foods.

"I add fruit, veggie sticks like peppers, breadsticks, nut butter, and biscuits or Pom Bears. So he has his preferred food that he wants alongside more nutritious foods and it's fine," Ludlam-Raine said. (In the UK, cookies are called biscuits, and Pom Bears are a type of British potato chip.)

At first Ludlam-Raine's son wouldn't eat the vegetable sticks, but now does. Making the plates look colorful and appealing also helps, she said.

"He really likes running fast," Ludlam-Raine said. "So I tell him that if he wants to run fast, you have to eat these types of foods for energy. So he understands that he's fueling himself."

Be a role model

Ludlam-Raine's three-year-old daughter is a fussy eater but she's found that modeling healthy eating has helped a lot. For this reason, the family eats all together at least once a day, she said.

"Role modeling, eating your broccoli and vegetables at dinnertime, sitting down as a family, that has really worked with my daughter. It's amazing to see," Ludlam-Raine said. "She's seeing that I'm eating the broccoli and then she's copying her brother and me."

A 2023 study published in JAMA Network Open suggested that longer family mealtimes can increase how much nutritious food children eat.

Ludlam-Raine added it's important to understand your child's boundaries. For example, her son doesn't like vegetables added to dishes such as bolognese, but he will gladly eat them on the side.

Be patient and expose children to whole foods multiple times

Just because a child doesn't eat something the first time doesn't mean they never will, Ludlam-Raine said.

"Before, my son used to just eat plain breadsticks but he saw me dipping them into nut butter and now he does it," she said. "It takes a few exposures, but then they come round to it."

Research suggests that repeatedly putting disliked foods in front of children can increase the likelihood they will accept them, but it can take 10 to 15 exposures.

• Going for a quick walk after eating really can help improve digestion and energy, a dietitian says.
• Walking helps to control blood sugar levels and circulates nutrients.
• Keeping to a healthy routine can make you more likely to maintain other healthy habits, too.

Taking a short stroll after a meal can help you avoid the post-feast slump and set you up for a healthy habits during the holidays, according to a dietitian.

Walking after you eat can help increase energy, improve digestion, and control blood sugar levels, said Nicholas Fischer, registered dietitian for MedStar Health.

As a seasonal tradition, a quick walk can be a great stepping stone for staying active as you enjoy more rich holiday food and might otherwise be more sedentary during the colder, darker months.

"You're getting that blood pumping, you're giving your body a chance to circulate nutrients," Fischer said. "If you sit on the couch all day, you're more likely to be stiff and tired whereas if you get up, your body is more ready and able to move."

Even five minutes of walking can have major benefits

You don't have to hike for miles after Thanksgiving to get the benefits of a holiday walk.

"People can start with what they can do, a five minute walk, and they can build on it," Fischer said.

Research suggests that as little as 500 extra steps a day translates to better heart health and lower risk of some illnesses.

There's also no need to think of walking as a way to compensate for indulging, since it should be something that feels good and not like a chore.

"People should enjoy this time, it's one meal out of the whole year," he said.

Feeling more energized and alert after a walking is a great incentive to keep moving throughout the season, which in turn can make it easier to stick to other healthy habits without waiting for New Year's resolutions.

"If people have a consistent walking routine or habit, they likely have other healthy habits that have a compounding interest effect," Fischer said.

• GLP-1 medications like Ozempic and Wegovy have skyrocketed in popularity for weight management.
• Taking them doesn't have to disrupt holiday celebrations, a doctor explained.
• Avoid mistakes like changing your dose, and don't worry about traveling with meds, she said.

Popular weight-loss drugs shouldn't keep you from enjoying the holidays, according to a doctor.

GLP-1 medications like semaglutide (sold as Ozempic and Wegovy) and tirzepatide (Mounjaro and Zepbound) have been a game-changer for weight management in recent years. Recent evidence also shows they may help prevent serious health threats like heart attacks and stroke.

They can influence appetite and the types of foods you might crave, but there's no reason they should dampen your holiday cheer, said Dr. Caroline Apovian, co-director of the Center for Weight Management and Wellness at Brigham and Women's Hospital.

"These drugs seem to alter what kinds of foods you're attracted to, but you still have pleasure with the food that you have an appetite for," she told Business Insider.

To stay on track and enjoy the season, avoid these misunderstandings about GLP-1 medications that arise around food-related holidays.

Don't stop taking medications or change your dose

It doesn't make sense to skip a dose of GLP-1 medication or take less over the holidays, Apovian said — you wouldn't do so with other prescribed medications.

The drugs work by acting on hormones that influence appetite and digestion, helping to lower what's known as your weight set point. That influences your hunger and metabolism.

As a result, it's a bad idea to try to tweak your dose or schedule without talking to your doctors.

"These drugs are not meant to be manipulated like that," Apovian said.

Don't feel like you're going to miss out on holiday fun

Taking a GLP-1 over the holidays won't prevent you from enjoying the festivities.

"It doesn't mean that you have no appetite. It doesn't mean that you're not going to want to eat turkey and the foods you'll have over the holidays. You're just going to probably want to eat less of them," she said.

Smaller portions are key — don't forget you can look forward to leftovers. It can also be helpful to slow down and savor your food so you can tell when you're starting to feel full.

And you may not feel hungry for another helping of dessert or may be more inclined to pass on that extra glass of wine.

If you miss a dose by accident, don't panic

While it's a bad idea to skip doses on purpose, it's not a crisis if you forget to pack it or forget to take it on time. The best course of action is to resume your normal weekly dosing routine as soon as you can.

"You just take it in the next time you have it. Nothing bad will happen," Apovian said.

If it's been more than five days since you were supposed to take it, move on to your next weekly dose. Don't double up.

Don't worry about refrigerating medications while you travel

GLP-1 medications like Wegovy and Mounjaro should be stored in the fridge, but will be just fine for a day of travel as long as they're not exposed to heat, according to Apovian.

"It's OK. All you have to do is not keep it at 100 degrees," she said.

Remember, this is not a quick fix

It's a mistake to think that weight loss medications can temporarily prevent weight gain over the holidays, or reverse it for New Year's resolutions.

Like any other medications for chronic conditions, GLP-1s are prescribed to people long-term.

"This a not a short-term anything, You're changing your metabolism," she said. "If you stop taking it, your metabolism will go back to where it was and defend that higher body weight."

People are sometimes hesitant to think of staying on GLP-1s forever, in part because of ongoing stigma around weight. However, they shouldn't be treated differently than drugs for other chronic conditions like high blood pressure.

"I think the stigma is affecting our understanding of the disease. That understanding will continue to expand. We'll get there," Apovian said.

• Over the past few years, fears about toxic and inflammatory "seed oil" have taken over the internet.
• Many experts dismiss this, saying studies show cooking with vegetable oil is good for you.
• What seed oil is actually doing in our diet is more complicated than either side lets on.

In recent years, a war has been brewing over the fats we eat. Specifically, it's a fight over "seed oils." Are they as toxic as some health influencers believe?

Robert F. Kennedy Jr, President-elect Trump's pick for Health and Human Services secretary, is a leading figure in the fight. He has a line of t-shirts, bumper stickers, and red hats dedicated to "make frying oil tallow again," arguing for places like McDonalds to go back to using beef fat.

Nutrition experts say the discourse around so-called seed oils stokes unnecessary fear, obscuring the truth about what is already well-established about how to eat to promote human health and longevity.

Professor Richard Bazinet, who studies how fat fuels our brains at the University of Toronto, says online discourse about seed oils being the "root of all evil" has exploded since 2020.

"People are coming out and saying, 'Hey, the government's lying to you,'" he told Business Insider. "Saturated fats are good for you. Seed oils are actually what's killing you, causing cancer."

Let's not get it twisted: butter is not the salve here. But the health benefits of seed oils are also murky.

The seed oils under fire, aka 'the hateful 8'

For centuries, people around the world have used local oils, some of which could be classified as "seed oils," derived from mustard seeds and flaxseeds. None of those were bad for their health.

These days, "seed oil" is more of a pejorative term than a technical definition, referring to oils high in omega-6 fatty acid, including:

• Canola
• Corn
• Soybean
• Cottonseed
• Grapeseed
• Sunflower
• Safflower
• Rice bran

Some influencers call them "the hateful eight."

Do seed oils cause inflammation?

Opponents of seed oils say that they are toxic and often recommend butter instead, which is rich in saturated fatty acids with only small amounts of omega-6.

Cardiologist Dariush Mozaffarian, director of the Food is Medicine Institute at Tufts University, told BI he has found no compelling evidence that seed oils are harmful.

Mozaffarian has authored dozens of studies independently investigating how oils rich in omega-6 impact health issues like heart disease, stroke, and weight gain. He said he has found lots of evidence they're good for overall health, lowering type 2 diabetes rates, and improving cholesterol levels.

But he still can't convince some of his "very smart" friends to agree with him on this, including some nutrition scientists who say the concerning trends linked to omega-6 can't be waved away.

A long-term study of Eastern European countries in the 1990s found that those who used "seed oils" with a higher concentration of omega-3 had fewer heart disease deaths than countries that went with oil richer in omega-6.

One thing all researchers — including Mozaffarian — agree upon is that we need a healthy balance of the two essential fatty acids: omega-3 and omega-6. These days, we do not get enough omega-3.

There are clear trends showing that less omega-3 and more omega-6 in the diet is associated with more obesity, and operates on pathways in the brain that can encourage more eating, and tell the gut to store more fat. Studies link high omega-6 intake with more chronic pain, overeating, and potential mood issues while new research on omega-3 suggests supplementation can improve satiety and keep cognitive function going strong in old age.

Several scientists who've studied dietary fats at the National Institutes of Health told BI the internet's focus on specific oils obscures a deeper issue: omega-6 is infused in the American food system in myriad ways, distorting the nutrient density of what we eat.

From processed foods at the gas station, to seemingly innocent, seed oil-free items like chicken eggs, our nutrition equation has been thrown completely off balance.

Baked into the fabric of the modern American diet

A century ago, consumption of omega-6 fatty acids was less than 3% of our total calories.

That changed after World War II, when new technology made it possible to mass-produce new kinds of monounsaturated vegetable oils from plants rich in omega-6.

Canada invented canola, and many cooks swapped out dangerous trans fats for this cheaper, more accessible oil. Food producers also started making ultra-processed foods with things like canola oil or corn oil.

Suddenly, our modern eating era was born. There were some holdouts: McDonald's didn't stop using beef tallow until around 1990, but as vegetarianism and veganism became more popular, "seed" oils became the default inoffensive, dirt-cheap choice to manufacture, fry, and cook food for the masses.

Today, omega-6 accounts for roughly 10% to 20% of calories in the average American diet, which is dependent on a backbone of soy and corn.

It's unavoidable in our food system, and it's in prepared foods at higher concentrations than ever. It's in everything: corn chips, peanut butter, farmed salmon, even today's grilled chicken is higher in omega-6 than it used to be.

Getting enough omega-3 to balance this all out would be a tall order.

"We have a river of oils flowing through the food supply," psychiatrist and nutritional neuroscientist Joseph Hibbeln said.

Hibbeln is an expert in lipid biochemistry and brain health, and studied dietary fat at the National Institutes of Health for nearly three decades. He has seen through his research how these oils increase appetite, and change people's taste preferences so food companies can drive up sales. "It doesn't have to be a conspiracy, it's just: you sell more food."

Traditional Mediterranean diets, the favorite eating plan of most dieticians and nutrition buffs, had about a 1:1 ratio of omega-3's to omega-6's by default. There was plenty of olive oil, high in omega-9, but also a good amount of omega-3 fatty acids from foods like fatty fish, walnuts, and flaxseeds.

Still, Dr. Artemis Simopoulos, former chair of the nutrition coordinating committee at the National Institutes of Health, says demonizing "seed oils" misses the point. If most of your diet is ultra-processed, it doesn't matter what your McDonald's french fries are cooked in.

"This was a problem that was created by agriculture and food industry," Simopoulos told Business Insider.

This is not dissimilar from Mozaffarian's common refrain whenever anyone asks him if they should switch to avocado oil or beef tallow to prevent inflammation.

"There are things that are way more important for you than to even think about seed oils," Mozaffarian said. "I want people to be avoiding super processed foods and to be avoiding refined flours and sugars."

What does this mean for the food industry?

New alternatives to deep fryer "seed oils" are popping up, and gaining traction.

Take Zero Acre, an oil company developing monounsaturated oils made from fermented sugar cane. The company has investment from Chipotle, is used in the restaurants of Michelin-starred chefs, and had a collaboration with Shake Shack.

The oil industry is already bracing for a change in public sentiment, and not just with independent alternatives like Zero Acre.

Simopoulos has consulted for giant food companies like Nestlé and is working with farmers in China to plant more traditional camellia trees for cooking oil, since it's rich in omega-3. She and Bazinet, the University of Toronto researcher, both said big food giants are pivoting away from using omega-6-heavy oils, favoring omega-9, which is nonessential and doesn't compete with omega-3.

"Things are totally changing, and the sooner the better," she said.

Don't let fears about 'seed oil' derail a healthy diet

US health authorities speak in broad terms about nutrition, without diving too deep into the chemical and molecular differences between different fat sources.

They don't make any scientific distinction between seed oils and other unsaturated fat sources, and they don't talk much about the importance of balancing essential fatty acids. Their unwavering focus is on prioritizing "healthy fats" in the American diet, like omega-3 from salmon, and cutting out butter, which is linked to heart disease.

That general messaging doesn't sit well with seed oil skeptics, who are mistrustful of the health system and crave clarity on how manufactured food impacts our health. It leaves no room to acknowledge that maybe vegetable oil isn't the greatest ingredient around.

Bazinet said, while the jury is still out on seed oils, some people may want to take extra precautions. Smokers, who are already under extra inflammatory stress, could perhaps be at elevated risk of health issues from consuming seed oils since their blood won't have as much capacity to oxidize fats.

For most people, the same advice you've heard for decades still holds true.

Eat a diet rich in whole grains, nuts, and vegetables. These polyphenol powerhouses are dream nutrients for your body. Prioritize olive oil — it's low on omega-6 but high in nonessential omega-9, and great for inflammation and brain health. Routinely add in foods that are rich in omega-3, like chia seeds, flax, or fatty fish.

Because here's the thing: If you avoid processed foods that are loaded with sugar, calories, and yes, probably have "seed" oil in them too, all nutritionists would consider that a win.

• Dr. Casey Means and her brother Calley are helping shape RFK Jr's new approach to America's health.
• She left conventional healthcare to advocate for people to take more direct control of their health.
• In a best-selling book "Good Energy," she makes a case that modern diseases are rooted in metabolic health.

A Stanford-trained surgeon who pivoted to build a booming health tech start-up could be a major player in the upcoming campaign to "Make America Healthy Again."

Dr. Casey Means is CEO and cofounder of Levels, which aims to give people more direct control of their health via wearable tech that offers real-time updates on their blood sugar levels, and raised millions of dollars in funding from big-name investors like Marc Andreessen.

"I believe that every single person absolutely can understand the basics of metabolism and of their biomarkers and learn how to be the CEO of their own health," she told Business Insider in May in an interview about Levels. "One of the reasons why I left the conventional healthcare system is because I actually felt it was so infantilizing to patients and made it more complicated than it needed to be."

Wellness is a family affair for Means. Her brother Calley is a former food and pharmaceutical consultant who interned for John McCain's presidential campaign. He helped coordinate the first chats between now President-elect Donald Trump and Robert F. Kennedy Jr., his recent pick to lead the Department of Health and Human Services, the Wall Street Journal reported.

Together, the pair have built a major following on wellness-related topics.

They are co-authors of the best-selling book "Good Energy" and advisors to Kennedy, who has made "Make America Healthy Again" — or, MAHA — his mantra.

The siblings have been featured on high-profile platforms like the Tucker Carlson Show and Joe Rogan's podcast, calling for a shift from the current model of "sick care" by doctors playing the role of middlemen between individuals and their health and offering people actionable steps to take their health into their own hands with nutrition and exercise. Means said on Rogan's podcast that the realization was an "awakening" in her career.

"There's a really unfortunate landscape in our country where individuals are essentially at the mercy of the information that their doctor chooses to give them and how deeply it's explained," Means told BI in May.

The overarching philosophy is that metabolism is the foundation of good health, the key to addressing Americans' overwhelming rates of chronic disease, and that individual healthy habits can help achieve it. Here's what we know about Casey Means' priorities.

Her mantra is that a healthy metabolism can reverse many health conditions

Means' book promotes the pursuit of Good Energy, which she defined as great metabolic health. "It governs the very essence of what (quite literally) makes you tick," she said in the book, "whether your cells have the energy to do their jobs of keeping you nourished, clear-minded, hormonally balanced, immune protected, heart-healthy, structurally sound — and so much more."

According to Means, roughly 93% of US adults have "Bad Energy," or poor metabolic health. She attributes conditions like depression, infertility, heart disease, type 2 diabetes, erectile dysfunction, cancer, and Alzheimer's to habits like eating ultra-processed foods and sleep deprivation. Means argues that inflammation and oxidative stress, unstable molecules that cause cell damage, underpin these modern diseases.

In the scientific community, there's consensus with Means about the importance of maintaining a healthy metabolism, which is often associated with weight loss and can also reduce the risk factors of heart disease, stroke, and type 2 diabetes. Studies also show some links between metabolic health and depression.

However, Means has also been criticized for exaggerating health risks, such as stating in her book that "each additional serving of ultra-processed food we eat" increases early mortality by 18%, referencing a 2019 study conducted in Spain.

"I've easily had 1000 bags of chips in my life," Brad Stulberg, an adjunct professor of health management and policy at the University of Michigan posted on X. "If this is true, it means my mortality risk has increased by 18,000 percent."

Too much emphasis on metabolism also risks oversimplifying health, according to Christy Harrison, a registered dietitian and nutrition writer behind the Substack "Rethinking Wellness."

"I'm automatically suspicious of anyone who claims they've identified the 'one true cause' of all diseases. That's typically just a way of selling you something," she told Business Insider. "The human body and disease processes are far too complex to pin on one single 'root cause,' even though I know from experience that that idea can be so appealing."

Means is critical of the US healthcare system, urging readers to 'trust yourself, not your doctor'

In the book, Means criticizes the healthcare system, drawing from her experience in medical school and work as a surgeon. Calley Means similarly criticizes the pharmaceutical industry after working as a lobbyist.

"Every institution that impacts your health makes more money when you are sick and less when you are healthy — from hospitals to pharma to medical schools, and even insurance companies," she said.

Means, who runs a wearable glucose monitor business, promotes a more individualized approach to health in her book. She recommends wearing a fitness tracker, using continuous glucose monitors, and reading your own lab results rather than depending on a doctor to interpret them for you. The book has a section outlining how to analyze your bloodwork results to make sure you have Good Energy.

While she still says you should see doctors for acute, life-threatening problems and emergencies, she advises against trusting doctors for chronic issues like high cholesterol and PCOS.

She espouses popular advice around diet, exercise, and sleep

Throughout the book, Means promotes widely agreed-upon health advice. She recommends a diet rich in fiber and antioxidant-packed fruits and vegetables while cutting ultra-processed foods. She also encourages eating foods with nutrients like vitamin C, magnesium, and omega-3 fatty acids, hydrating throughout the day, and avoiding plastic packaging.

Additionally, she emphasizes following a consistent sleep schedule (at least seven hours of sleep a night) and reducing screen time before bed. She also suggests getting regular exercise such as walking at least 7,000 steps per day and strength-training a few times a week.

Means also shared common mental health tips, such as seeing a therapist, maintaining a sense of community, and practicing mindfulness via meditation and yoga.

Applying cutting-edge science to everyday life

Many of Means' suggestions for healthy habits are based in developing research on lifestyle strategies that have the potential to help us live longer or better, but are still being studied to work out what the effects might be in larger-scale, real-world scenarios.

She advocates for intermittent fasting, a massively popular nutrition plan that involves limiting meals and snacks to a set window of time, in this case, 14-hours a day. Fasting has emerged as a promising area of study for improving weight loss, managing blood sugar, and potentially even extending lifespan or fighting diseases like cancer.

She also recommends reducing plastic use, filtering water, and eating organic produce and grass-fed meat and dairy to avoid exposure to chemicals ranging from PFAs to pesticides.

Along with routines like cold plunging, these recommendations align with those from popular science podcasters like Andrew Huberman and Dr. Peter Attia. Together they're part of a trend toward optimization, fine-tuning the details of our behaviors based on what we can glean from the latest research studies. Many of the strategies are experimental, often based on small-scale studies or animal models, and the proposed benefits can sometimes go beyond what current data has shown.

Harrison previously wrote that the trend often highlights "early-stage research that isn't ready for prime time" and is meant to provide a path for further research, not actionable advice for lifestyle changes.

"In terms of potential benefits, I suppose some people might find it helpful to follow small, early-stage studies and try out their recommendations to see if anything works. But again, most of those theories won't be borne out in future scientific research," Harrison told BI.

"In my mind, when it comes to scientific research, anything touted as 'cutting edge' is worth an extra dose of skepticism," she said.

Talking points like seed oils and self-testing push back against established advice

Some of Means' advice is in contrast to what mainstream medical experts frequently recommend.

She advises cutting out seed oils like canola oil, a common ingredient in processed foods and restaurant meals. In some online wellness circles, seed oils have been blamed for everything from the obesity epidemic to sunburn, despite a general consensus among dietitians that the oils are safe and even healthy in moderation.

Means also encourages direct-to-consumer medical testing such as a $500 lab panel on metrics like cholesterol levels, hormones, and immune system functions. The concept builds on her work with Levels in giving people the ability to see how their daily choices might be affecting their health by looking at the data for themselves instead of waiting months or longer for doctors' visits.

The shift is appealing because, despite ballooning healthcare costs, life expectancy is stagnating. Frustration with medical providers is on the rise as patients navigate complex bureaucracy and sometimes outright gaslighting in the doctor's office, and wariness about the influence of pharmaceutical companies is spiking, too.

An individualized approach to health with daily routines offers a way to feel in control, but research suggests factors on a much broader societal scale have a much bigger impact, accounting for up to 70% of health outcomes on a population level.

"Metabolic health certainly is important to overall well-being, but so are many other factors, including economic stability, social and community environment, access to and quality of care, and other social determinants of health," Harrison said.

• Ultra-processed foods such as artificially sweetened diet sodas are linked to health problems.
• I used to drink one most days but have cut down for my long-term health.
• I found my tastebuds quickly adapted to healthier alternatives, but they cost more.

"If you're having a can of Diet Coke every day, I do think that that is slightly too much," dietitian Nichola Ludlam-Raine told me on a Zoom call in May.

I made sure the Pepsi Max on my desk was out of shot as she continued to tell me about the potential health risks of regularly consuming ultra-processed foods, which include diet sodas.

Those risks include type 2 diabetes, cardiovascular disease, certain cancers, and depression.

There's no set definition for UPFs, but they're generally regarded as foods made using ingredients and processes that wouldn't be found in a household kitchen.

"It's not just because of the UPF ingredients, it's because of the acids as well," she said. "It's not good for your teeth."

Though diet drinks are marketed as a healthier alternative, she said, "they are far from being a health drink (water is always best!)"

Ludlam-Raine recommended cutting down gradually — from daily to a couple of times a week.

She doesn't advocate for banning diet sodas or any other food or drink you enjoy. In the months that followed, I decided to try it out.

Here's how I did it and what I learned.

Non-UPF drinks are more expensive

A big part of the reason I drank diet soda was habit — after lunch, I liked getting a chilled can of Pepsi or Coke from the fridge.

Professor Barry Smith, an expert at the University of London's Centre for the Study of the Senses, previously told Business Insider that the sound of a can opening is designed to make you crave it. I could definitely relate to that.

"If you're looking to cut down, try swapping them for naturally flavored sparkling water, herbal teas, or infused water with fruits and herbs, which can provide a refreshing alternative without the potential downsides," Ludlam-Raine said.

I looked for healthier alternatives that didn't have long ingredient lists but could still satisfy my desire for a chilled, flavorful, fizzy canned drink. I found some non-UPF fruity drinks at the grocery store (usually sparkling water with a hint of fruit juice), but they were generally more expensive than Coke or Pepsi and came in smaller packs.

All the same, having them as healthier swaps really helped me. My favorite drinks here in the UK are Dash Water, Aqua Libra, Dalston's, and Cawston Press.

My tastebuds quickly adapted

At first, the fruit-infused sparkling water tasted bland to me, but over time, I came to enjoy it — so much so that I've now become sensitive to the fake flavor of anything artificially sweetened.

Pepsi Max and Coke Zero taste more sickly to me now. They're not unpleasant, but less enjoyable as they used to be.

My afternoon Coke cravings went away after a few weeks, as my body stopped expecting it.

I craved sweet treats less

I'd always suspected that diet sodas might lead me to crave sugary foods, but had never been sure. While I can't say there's a definite connection for me, I suspect there is.

Artificial sweeteners in diet sodas, like aspartame or sucralose, are thought to make some people crave more sweet-tasting foods Ludlam-Raine said.

On days when I don't have an artificially sweetened drink, I might be more tempted to snack on an apple and peanut butter rather than cookies.

Ludlam-Raine also warned against trying to suppress hunger with diet sodas, which can lead to binge eating later in the day. "This can disrupt balanced eating patterns and overall energy levels," she said.

I never replaced a meal with a soda and also didn't notice much of an effect from the caffeine, but I do feel good knowing that I'm cutting down on UPFs and potentially doing my future self some good.

• Jessica, 40, submitted an average day of eating to be reviewed for BI's Nutrition Clinic.
• A dietitian said that eating more substantial meals would reduce the urge to binge on snacks.
• If you'd like to have your diet reviewed by an expert, fill out this form.

Jessica, 40, submitted her eating routine to Business Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer advice on readers' eating habits.

She said her goals are to lose fat and gain muscle.

Jessica has four daughters aged five to 12 and works a full-time remote job. Her husband leaves for work at 6:30 a.m., so Jessica gets the girls to school before starting work.

"I love the idea of working out but struggle with motivation," she said. "I have a Peloton next to my desk but rarely find time for it. I will go on streaks for about four weeks, then fizzle out for another month before I work out again."

Jessica said she would love to lose 30 pounds and be back at her wedding weight by her next anniversary, but she struggles with snacking throughout the afternoon.

Dietitian Alix Turoff told Business Insider that Jessica's eating pattern is common among busy moms but there are a few key things she can change to achieve her goals.

Tip 1: Eat a substantial breakfast

Jessica starts the day with a cup of coffee with creamer, and mid-morning she drinks a protein shake mixed with water and powdered peanut butter.

"I usually skip lunch because I'm not hungry because of my shake," Jessica said.

Turoff said that not eating anything substantial for breakfast or lunch will likely contribute to overeating later.

"Between her coffee and her morning shake, she's probably taking in a maximum of 200 calories until her kids come home which is when she's struggling with binge eating foods that aren't making her feel good," Turoff said. "This lack of substantial food intake during the earlier part of the day can lead your body to feel deprived, triggering overeating."

If Jessica wants to stick with a shake, she could add some frozen fruit and nut butter, or keep the shake the same but add a slice of wholegrain toast with butter or nut butter, Turoff said.

Tip 2: Eat meals with protein, carbs, fat, and fiber

Mid-afternoon, Jessica hits the snack cupboard.

"I binge eat all the snacks when my kids come home — chips, granola bars, handfuls of chocolate chips," she said. "Seriously, everything that could be bad for me, I eat it."

Jessica said she prefers whole foods over processed but frequently binges on the latter when she's stressed (which is often).

Turoff recommends ensuring breakfast and lunch provide protein, carbs, fat, and fiber.

If Jessica doesn't feel too hungry at lunchtime, she doesn't have to have a huge meal, but it should still be balanced. For example, she could have a salad with lean protein (such as chicken, tofu, or shrimp) and beans, or a turkey sandwich on wholegrain bread, Turoff said.

"She'll be better able to stabilize her blood sugar levels which will not only provide sustained energy but will also significantly decrease her cravings for carbs and sugar," Turoff said.

Tip 3: Plan snacks in advance

Having more substantial meals should decrease Jessica's desire to snack come the afternoon, but Turoff also recommends planning more nutritious snacks in advance.

"I would encourage her to pick three different snacks that she could rotate on a daily basis so that she knows what her options are and doesn't have to make too many decisions," Turoff said.

She recommends popcorn with string cheese, nuts with a piece of fruit, or a protein bar.

Tip 4: Eat carbs at dinner

Jessica's husband cooks dinner and they usually eat lean meat with two or three vegetables.

"Many nights we eat out due to our busy schedules," Jessica said. "I usually don't eat much at dinner because I've binged so much after school."

Turoff recommends adding a carb like a baked sweet potato, rice, grains, or pasta to dinner to make the meals more balanced. Once Jessica is snacking less in the afternoon, she should be more hungry for dinner.

Tip 5: Calories are king for fat loss

When it comes to weight loss, a calorie deficit (consuming less energy than you're burning over the course of the day) is essential. You don't have to count calories, but it can be a useful way to work out portion size.

"Her calorie goal will depend on her current height, weight, and activity level, but if she wants to get a better idea of how many calories to aim for at her meals, she could use the rough calculation of multiplying her goal weight in pounds by 12," Turoff said.

She added: "This will give her a rough sense of how many calories she should consume each day to lose weight. From there, divide those calories up by breakfast, lunch, dinner, and snacks to know how many calories to target at each meal."

Tip 6: Build up to exercise

Exercise plays a smaller role in fat loss than many people think, so Turoff recommends Jessica tackle her food first.

"I find that people become more motivated once they start to see the weight start to come off and that might give her the push she needs to start exercising more consistently," Turoff said.

If Jessica doesn't actually enjoy using her Peloton she should try different classes or gyms to find a form of exercise she likes.

While any movement is good, Jessica will need to incorporate strength training into her regime to gain muscle. Turoff recommends two to three sessions a week.

• Comedian Kumail Nanjiani said basic habits help him stay healthy and sane on a busy stand-up tour.
• He said hitting the hotel gym and eating enough protein are key to keeping his fitness on track.
• He also has a rule of not stacking too many shows in a row so he can take time to enjoy traveling.

For the first time in a decade, Kumail Nanjiani is back on tour, and said the grueling schedule won't stop him from prioritizing his health.

Doing stand-up shows in city after city, sometimes multiple shows a day takes a huge amount of energy, the comedian and actor told Business Insider in an interview about his partnership with Quest Nutrition.

"Being on stage for two hours every night, it is genuinely very exhausting," Nanjiani said.

A careful routine helps him keep his mental and physical health intact. Here are four habits Nanjiani said he follows on the road.

He cuts back on sugar and eats high-protein snacks

Nanjiani said he loves food, but snacking on junk won't cut it on tour.

"I find if I eat refined sugar or something, my energy is really up and down, so I need something that'll sustain me," he said.

He relies on protein supplements to stay satiated and energized — but an enjoyable taste and texture are crucial, and anything chalky or too dense is out.

"I come from a big eating culture. I'm always going to be someone who's excited about eating," he said.

Nanjiani said he's a fan of protein chips, which can make a convenient meal mixed with lean ground beef and taco seasoning.

The comedian said he doesn't like eating a full meal before a show or late at night afterward, so he'll eat a few protein snacks, like a blueberry muffin or chocolate chip muffin with some fresh fruit, in a pinch.

"It's really out of necessity. But it does a really good job of keeping me sated and my energy doesn't crash," Nanjiani said.

He works out almost daily

Despite the hectic schedule of stand-up shows, Nanjiani said he doesn't skimp on fitness.

Working out is so crucial to his self-care routine that he always scopes out the hotel gym before booking a room to make sure his favorite fitness equipment is available.

He does vocal exercises

Nanjiani said daily vocal warm-ups help him avoid the performer's nightmare of a rasp or sore throat.

"Once you lose your voice, if you have a run of shows, you're just never going to get it back," he said.

He avoids doing back-to-back shows repeatedly

Nanjiani has a basic rule for keeping his mental health intact while touring.

"I try not to do more than two shows a night, two nights in a row," he said.

The strategy frees up time for him to enjoy travel with his wife, writer and producer Emily Gordon, who joins him on the road.

It gives him a chance to go to bed early some nights, since getting seven to eight hours of sleep is another non-negotiable for his health on tour.

"We can walk around the city, see some stuff, do the show. Then we'll get a nice dinner that night," Nanjiani said. "It's just for my mental health, to have enough time for Emily and I to do something that's just really fun and has nothing to do with the shows."

• Don Saladino, a celebrity trainer, eats five nutritionally balanced meals a day.
• Saladino balances protein, fiber, carbs, and healthy fats, and also focuses on gut health.
• His structured diet and training help him shed body fat and boost muscle mass.

Eating healthily is no chore to Don Saladino.

As we spoke on Zoom at 9 a.m., he made his way through a portion of chicken breast, broccoli, sweet potato, and sauerkraut drizzled with olive oil and apple cider vinegar. It was his second meal of the day.

A celebrity personal trainer, Saladino thrives on eating and training to optimize his health, performance, and physique.

Saladino, who is 47, explained how he fuels himself and why he likes to track his food intake.

Saladino, whose clients include Ryan Reynolds and Blake Lively, told Business Insider that he first became interested in nutrition as a teenager and has learned a lot since then.

"You're probably not going to ever meet anyone who's more into this than I am," he said.

Saladino doesn't always eat nutritionally perfect meals, but tracks the nutritional content of his food to measure his progress and support his active lifestyle.

He focuses on eating a balance of protein, fiber, carbs, and healthy fats, with fermented foods to boost his gut health, he said.

Saladino said he is more disciplined with his diet than the average person needs to be.

"But for me, this has become like a game. This has become really fun for me. This isn't work," he said. "I enjoy feeling really good and I enjoy my body responding a certain way and looking a certain way."

Saladino eats five meals a day

On the day of our interview, here's what Saladino ate:

• Meal one: Greek yogurt, blueberries, whey isolate protein powder, milled flax seeds, cinnamon, oats, and almond butter
• Meal two: chicken breast, broccoli, sweet potato, and sauerkraut drizzled with olive oil and apple cider vinegar
• Meal three (pre-workout): white rice, egg whites, whole eggs, and baby carrots
• Meal four (post-workout): whey protein, almond butter, Cream of Rice
• Meal five: lean beef, rice, zucchini, sauerkraut, and walnuts

Saladino said he pays as much attention to his fiber intake as the three macronutrients: protein, carbohydrate, and fats.

He rarely drinks alcohol and only has one or two drinks when he does.

Saladino doesn't tend to deviate from his regular diet for more than one meal, he said, and wouldn't have a whole day off-plan.

"People are like, 'Oh, live a little.' I went to my family's last night and had a bowl of pasta the size of my head. It was fun, but I can't do that a lot. Otherwise, I feel like shit," Saladino said.

What gets measured gets improved

Saladino doesn't track his food intake every day of the year, but he does on a lot of days.

"Why do I do this? Is it because I want to take my shirt off and look a certain way? Sure. Is it because I want my energy levels to be really high? Absolutely. Is it because I want my sleep quality to improve? Yes. But I'm doing these things throughout the year to measure and gamify my progress in the gym," he said.

Saladino has annual body scans and tests to see how his body responds to changes in his diet, training, or lifestyle.

"Now I'm dialing in my macros to try and drive body fat down while I'm increasing muscle. For someone to do this, you have to be very calculated," Saladino said.

This means that Saladino's diet and training are both structured, and he is continually pushing himself, he said.

One major benefit of tracking his food intake is that it ensures he eats enough, Saladino said. When he stops tracking, he often finds he eats less, which makes it harder to hold on to muscle.

"Tracking is going to eliminate any of the guesswork," Saladino said.