Diet Science

​In a groundbreaking new study, researchers have developed a blood and urine test capable of identifying how much ultra-processed food is in your diet. By analyzing metabolites—chemicals produced as the body breaks down food—researchers can now distinguish between individuals who consume high amounts of ultra-processed foods and those who eat little to none. Listen in this week as Dee discusses the details of this study and how the test works, what it means for the future of nutrition research and personalized nutrition, and how it could help guide healthier food choices.

Reference: 

From its impressive nutritional profile to its role in blood sugar balance and gut health, sorghum just might be the next superfood you’ve never heard of. Listen in this week as Dee digs into the ancient grain that’s quietly stealing the spotlight in modern nutrition. Whether you're curious about how to cook it, bake with it, or just want to diversify your plate—Dee lays it all out for you.

Reference: 

Stefoska-Needham A. (2024). Sorghum and health: An overview of potential protective health effects. Journal of Food Science, 89(S1), A30–A41. https://doi.org/10.1111/1750-3841.169

The results of a new study shows that consumption of polyphenols in certain foods--known as methyl adaptogens--can turn back your biological clock. Listen in this week as Dee discusses the study and reveals the short list of common foods that literally help you age better from the inside out.

Reference: 

Villanueva, J. L., Vita, A. A., Zwickey, H., Fitzgerald, K., Hodges, R., Zimmerman, B., & Bradley, R. (2025). Dietary associations with reduced epigenetic age: a secondary data analysis of the methylation diet and lifestyle study. Aging. https://doi.org/10.18632/aging.206240

A new study shows that a specific blend of cocoa and carob powder improves metabolic health markers in people with Type 2 diabetes. Listen in this week as Dee discusses the study, the specific ratio of cocoa to carob used in the study, and how this delicious duo offers a new strategy for supporting blood sugar balance.

Reference: 

Villalva, M., García-Díez, E., Del Carmen López De Las Hazas, M., Lo Iacono, O., Vicente-Díez, J. I., García-Cabrera, S., Alonso-Bernáldez, M., Dávalos, A., Martín, M. Á., Ramos, S., & Pérez-Jiménez, J. (2025). C...

Groundbreaking new research challenges conventional beliefs about cholesterol and heart disease. A one-year prospective study of 100 metabolically healthy adults following a long-term ketogenic diet found no correlation between extremely high LDL cholesterol and the progression of coronary artery disease. Listen in this week as Dee explains the study, the importance of personalized risk assessment, why cardiac imaging might matter more than cholesterol levels alone, and what this means for patients, practitioners, and the future of cardiovascular health.

Reference: 

Soto-Mota, A., Norwitz, N. G., Manubolu, V. S., Kinninger, A., Wood, T. R., Earls, J., Feldman, D., & Bu...

If you’re struggling with fatigue, chronic constipation, weight gain, or weight loss resistance, an underactive thyroid could be the hidden cause. Listen in this week as Dee explains how the thyroid gland plays a big part in regulating metabolism, digestion, and energy, and the role of diet and lifestyle in treating the root cause of thyroid hormone imbalance.

Work with Dee: https://deemccaffrey.com/

Beef tallow, aka rendered beef fat, was once a staple in American home cooking and fast-food kitchens throughout much of the 20th century. Though it declined in popularity due to concerns over its saturated fat content, it’s now making a comeback. Listen in this week as Dee breaks down the sizzling truth about beef tallow—its nutritional perks, potential pitfalls, and whether it earns a spot in a healthy diet.

Reference:

Limmatvapirat, C. (2020). Beef tallow consumption and health. The Journal of Chulabhorn Royal Academy, 1(2), 16–34. https://he02.tci-thaijo.org/index.php/jcra/article/view/222030

In March 2011, Processed-Free America (aka Center for Processed-Free Living) submitted arguments against artificial food coloring to the United States Center for Food Safety and Applied Nutrition. Now, 14 years later, the country is starting to pay attention. Listen in this week as Dee discusses the recent ban on 7 food dyes in West Virginia, and similar proposed bans in 23 other states. She explores the science behind artificial colorings, the potential effects on behavior and health that led to this decision, and tips on how to avoid artificial colors in your diet.  

References:

Link to Processed-Free America's arguments aga...

A staple of the Native American diet for centuries, Red Cactus Pears are packed with incredible health benefits. Listen in this week as Dee discusses why this small, watermelon-like fruit is a true superfood, and how to incorporate it into your meals.

Reference:

Giraldo-Silva, L., Ferreira, B., Rosa, E., & Dias, A. C. P. (2023). Opuntia ficus-indica fruit: A systematic review of its phytochemicals and pharmacological activities. Plants, 12(3), 543. https://pmc.ncbi.nlm.nih.gov/articles/PMC9919935/

Link to Red Cactus Pear Fact Sheet: https://www.friedas.com/wp-content/uploads/2012/03/CactusPearsFactSheetNL.pdf

Known as the "universal antioxidant," alpha-lipoic acid (ALA) is a powerhouse for fighting oxidative stress and supporting overall health. Listen in this week as Dee explores how ALA helps combat diabetes, heart disease, Alzheimer’s, fatty liver, and more—plus, why it’s essential for your metabolism!

Reference:

Salehi, B., Berkay Yılmaz, Y., Antika, G., Boyunegmez Tumer, T., Fawzi Mahomoodally, M., Lobine, D., Akram, M., Riaz, M., Capanoglu, E., Sharopov, F., Martins, N., Cho, W. C., & Sharifi-Rad, J. (2019). Insights on the use of α-lipoic acid for therapeutic purposes. Biomolecules, 9(8), 356. https://pmc.ncbi.nlm.nih.gov/arti...

Microplastics are tiny plastic particles—smaller than a grain of sand—shed from bottles, bags, tires, synthetic fabrics, and even cosmetics. Linked to obesity, diabetes, heart disease, Alzheimer’s, and cancer, these invisible invaders are everywhere. Listen in this week as Dee shares nutrition and detox strategies to help clear them from your body.

Reference:

Marfella, R., Prattichizzo, F., Sardu, C., Fulgenzi, G., Graciotti, L., Spadoni, T., D’Onofrio, N., Scisciola, L., La Grotta, R., Frigé, C., Pellegrini, V., Municinò, M., Siniscalchi, M., Spinetti, F., Vigliotti, G., Vecchione, C., Carrizzo, A., Accarino, G., Squillante, A., . . . Paolisso...

Could eating a simple bowl of grapes be the key to stronger muscles? A groundbreaking study says yes—especially in aging women. Listen in this week as Dee discusses the findings of this new research ane explores how the 1,600 natural compounds in grapes work together to support lean muscle mass, why these findings matter for healthy aging, and what it could mean for yyour health.

Reference:

Dave, A., Park, E., Piya, S., & Pezzuto, J. M. (2025). Long-term dietary consumption of grapes alters phenotypic expression in skeletal muscle of aged male and female mice. Foods, 14(4), 695. https://doi.or...

Could your breakfast choice set the tone for sharper thinking all day long? A new study says yes, especially if your breakfast includes walnuts. Listen in this week as Dee breaks down the science behind this brain-boosting nut and how you can easily incorporate it into your diet for lasting cognitive benefits.

Reference:

Bell, L., Dodd, G. F., Jeavons, M., Fisher, D. R., Whyte, A. R., Shukitt-Hale, B., & Williams, C. M. (2025). The impact of a walnut-rich breakfast on cognitive performance and brain activity throughout the day in healthy young adults: A crossover...

A recent study suggests that long-term yogurt consumption, which typically contains a genus of probiotic Bifidobacterium, is associated with a 20% decreased incidence of colorectal cancer. Listen in this week as Dee explains how Bifidobacterium works in the gut, why it may protect against the formation of tumors, and how much yogurt you need to eat each week to get the same amount reported in the study.

References:

Ugai, S., Liu, L., Kosumi, K., Kawamura, H., Hamada, T., Mima, K., Arima, K., Okadome, K., Yao, Q., Matsuda, K., Zhong, Y., Mizuno, H., Chan, A...

February is Heart Health Month, making it the perfect time to explore the power of nutrition to naturally lower high blood pressure. Listen in this week as Dee discusses the research showing how adding one or more of three powerhouse red juices--beet juice, tomato juice, and pomegranate juice--to your diet can help keep your blood pressure in check and support overall cardiovascular health.

References: Benjamim, C. J. R., Porto, A. A., Valenti, V. E., Sobrinho, A. C. D. S., Garner, D. M., Gualano, B., & Bueno Júnior, C. R. (2022). Nitrate derived from beetroot juice l...

Acetylcholine enhances memory, focus, and muscle function, earning its reputation as a natural nootropic. But, as we age, the body's ability to produce it declines, potentially impacting brain health and physical performance. Listen in this week as Dee explains how acetylcholine is made in the body, and practical ways to boost its production through diet and supplementation. 

Reference:

Nakazaki, E., Mah, E., Sanoshy, K., Citrolo, D., & Watanabe, F. (2021). Citicoline and memory function in healthy older adults: A randomized, double-blind, placebo-controlled clinical trial. Journal of Nutrition, 151(8), 2153–2160. https://www.sciencedirect.com/science/article/pii/S002231662200267X?via%3Dih...

A century ago, goiters resulting from iodine deficiency were rampant in people living in inland states from Appalachia and the Great Lakes to the northwest United States---an area that came to be known as the "goiter belt." Iodized salt solved that problem. But now iodine deficiency and goiters are making a comeback in the U.S. Listen in this week as Dee discusses why this is happening and how to ensure you get enough iodine in your diet without iodized salt.

Reference:

Hatch-McChesney, A., & Lieberman, H. R. (2022). Iodine and iodine deficiency: A comprehensive review of...

In response to a 2022 color additive petition from consumer advocacy groups, the FDA has finally put a ban on the use of food dye no. 3, a synthetic food coloring linked to health risks like hyperactivity and cancer. Listen in this week as Dee discusses this long-overdue decision and what it means for your health.

Reference:

U.S. Food and Drug Administration. (2025, January 15). FDA to revoke authorization for the use of red no. 3 in food and ingested drugs. https://www.fda.gov/food/hfp-constituent-updates/fda-revoke-authorization-use-red-no-3-food-and-ingested-drugs 

Link to our petition against t...

Celery root (aka celeriac) is an underrated vegetable with big health benefits  Listen in this week as Dee explores what makes celery root special, from how it grows and what it tastes like to its impressive nutrition profile. She'll also share the best ways to prepare it, how it differs from celery stalks, and why it deserves a spot in your kitchen. 

Link to Celery Root Mash Recipe: https://www.simplyrecipes.com/recipes/celery_root_mash/

Reference:

Varotariya, K., & Selvakumar, R. (2023). Celeriac: The unsung vegetable. Department of Agriculture Development & Farmers’ Welfare, Farm Information Bureau, Government...

In the midst of cold and flu season, zinc is a powerhouse mineral essential for a strong immune system. It is also important for wound healing, testosterone production, and even your sense of taste and smell. Listen in this week as Dee dives into everything you need to know to harness the benefits of zinc, from the top food sources, best types of zinc supplements, and strategies to boost absorption.

Reference:

Kiouri, D. P., Tsoupra, E., Peana, M., Perlepes, S. P., Stefanidou, M. E., & Chasapis, C. T. (2023). Multifunctional role of zinc in human health: An...

Two studies published in the same week reveal how seed oils like canola, corn, soy and cottonseed may increase inflammation, creating a pathway for cancer to thrive. On the flip side, omega-3-rich fish oils show promise in reducing inflammation and bolstering the immune system. Listen in this week as Dee discusses the science behind these findings and their potential impact on your health.

References:

Aronson, W. J., Grogan, T., Liang, P., Jardack, P., Liddell, A. R., Perez, C., Elashoff, D., Said, J., Cohen, P., Marks, L. S., & Henning, S. M. (2024). High omega-3, low omega-6...

Peeling Back the Benefits: The Wonders of Banana Peel Flour

Most people discard banana peels and only eat the fruit inside. However, research shows that the peels of bananas have many health benefits when dried and ground into flour. Listen in this week as Dee discusses this sustainable, nutrient-rich flour and some creative ways to incorporate banana peel flour into your recipes while reducing food waste and supporting a healthier lifestyle.

Reference:

Shafi, A., Ahmad, F., & Mohammad, Z. H. (2022). Effect of the addition of banana peel flour on the shelf...

It is widely known that episodes of high stress, even short ones, temporarily impair artery function. To make things worse, people often eat high-fat foods in times of stress, which puts more stress on the cardiovascular system. Listen in this week as Dee discusses a study showing how drinking a special kind of cacao drink may be the antidote to the cardio impacts of high stress and high fat meals.

Reference:

Baynham, R., Veldhuijzen van Zanten, J. J. C. S. V., & Rendeiro, C. (2024). Cocoa flavanols rescue stress-induced declines in endothelial function after a high-fat meal, b...

Why do people regain weight more quickly than expected after successfully losing it? Research shows that once someone has been overweight or obese, the genes in their fat cells undergo changes, creating a "memory" of the overweight state. This makes it easier for the body to return to that state. Listen in this week as Dee discusses this fascinating research, and what it means for long term weight loss maintenance.

Reference:

Hinte, L. C., Castellano-Castillo, D., Ghosh, A., Melrose, K., Gasser, E., Noé, F., Massier, L., Dong, H., Sun, W., Hoffmann, A., Wolfrum, C., Rydén...

Reducing sugar intake not only protects you from the negative effects of overconsumption but also offers surprising benefits that you can experience quickly. Listen in this week as Dee discusses which conditions can be improved by reducing sugar—and what you can do to start limiting your sugar intake today.

Reference:

Austin, D. (2024, November 18). Giving up sugar can change your body for the better—within days. National Geographic. https://www.nationalgeographic.com/science/article/health-benefits-of-reducing-sugar

A promising change for the USDA's 2025 Dietary Guidelines to suggest limiting or avoiding ultra-processed foods has been dashed. A scientific advisory committee has declared there is not enough evidence to recommend avoiding them. Listen in this week as Dee discusses how they came to their conclusion, and why she and many experts disagree with it.

Reference: 

Callahan, A. (2024, November 14). Why the next dietary guidelines might not tackle ultraprocessed foods. The New York Times. https://www.nytimes.com/2024/11/06/well/eat/ultraprocessed-foods-dietary-guidelines.html

While its caffeine content is known for improving cognitive function, the true heroes of coffee are its antioxidants and polyphenols. These compounds may help to ward off or reverse many chronic conditions, proving coffee to be more than just an energizing beverage.Listen in this week as Dee discusses how your morning brew might be contributing to your health in surprising ways!

Reference: 

Kolb, H., Kempf, K., & Martin, S. (2020). Health effects of coffee: Mechanism unraveled?. Nutrients, 12(6), 1842. https://pmc.ncbi.nlm.nih.gov/articles/PMC7353358/

Does beer have a secret superpower? Research shows that moderate, mindful beer enjoyment might be a little healthier than you think. Listen in this week as Dee discusses the research showing the health benefits of the bitter acids and polyphenols found in the compounds that also give beer its flavor and aroma. 

Reference: 

Carbone, K., & Gervasi, F. (2022). An updated review of the genus Humulus: A valuable source of bioactive compounds for health and disease prevention. Plants, 11(24), 3434. https://pmc.ncbi.nlm.nih.gov/articles/PMC9782902/

Air fryers have become a popular kitchen tool, and they're generally considered a safer way to create a crispy texture to foods than deep frying, but they do still pose some health risks. Listen in this week as Dee offers valuable insights on the pros and cons of preparing food in an air fryer.

Reference: 

De Oliveira, V. S., Viana, D. S. B., Keller, L. M., De Melo, M. T. T., Mulandeza, O. F., Barbosa, M. I. M. J., Júnior, J. L. B., & Saldanha, T. (2024). Impact of air frying on food lipids: Oxidative evidence, cu...

'Tis the season for pumping up immune health with pumpkin seeds! Listen in this week as Dee explains the differences between green pumpkin seeds (also known as pepitas) and white pumpkins seeds, and howi Incorporating pumpkin seeds into your diet can give your immune system a natural boost and help your body stay resilient.

Reference: 

Hussain, A., Kausar, T., Sehar, S., Sarwar, A., Quddoos, M. Y., Aslam, J., Liaqat, A., Siddique, T., An, Q. U., Kauser, S., Rehman, A., & Nisar, R. (2023). A review on biochemical constituents of pumpkin and their role as pharma foods; A k...

Grounding, also known as earthing, is a simple concept that involves connecting the human body with the energy naturally present in the earth. Listen in this week as Dee dives into the science behind its potential health benefits. Learn what earthing is, how it works, and why it may help reduce inflammation, improve sleep, and support overall well-being.

References:

Oschman, J. L., Chevalier, G., & Brown, R. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research, 8, 83–96. https://doi.org/10.2147/JI...

There is scant scientific evidence that compounds found in nightshade vegetables—such as tomatoes, potatoes, peppers, and eggplants—aggravate the pain and inflammation of arthritis. However, some people with arthritis feel that eating nightshades make their condition worse...and decades of research by a horticulture professor at Rutgers University may explain why. Listen in this week as Dee dives into the science behind the connection and examines whether nightshades truly contribute to inflammation and joint pain. 

References:

Childers N.F., & Margoles M.S. (1993). An apparent relation of nightshades

(Solanaceae) to arthritis. Journal of Neuro...

Unlike cow milk, camel milk has low levels of lactose, fat, and cholesterol, and is naturally non allergenic. Once only available in the middle east and Africa, farmers in the U.S. are now supplying this nutritious mil to Americans. Listen in this week as Dee explores its unique nutritional profile, including essential vitamins, minerals, and its potential to boost immunity and improve digestion. 

References:

Ombarak, R. A., Hussein, E. O. S., Suliman, G., Alhimaidi, A. R., Ammari, A. A., Ba-Awadh, H., Taha, A. E., El-Tarabily, K. A., & Abd El-Hack, M. E. (2021). Nutritional, antimicrobial and me...

The FDA required food manufacturers to remove artificial trans fats from their products by June 18, 2018, due to their negative impact on health. Despite the ban, consumers should still be cautious of foods containing trans fats due to ingredients like mono- and diglycerides, which are not regulated as trans fats. Listen in this week as Dee discusses what mono- and diglycerides are, and why they are a concern for your health.

References:

Kalmus, S. (n.d.). What is bad about mono- & diglycerides? Livestrong.com. https://www.livestrong.com/article/445850-what-is-bad-about-mono-diglycerides/

Sellem, L., Srour, B., J...

Apeel is an edible coating made of fatty acids that is used on apples and other produce, both conventional and organically grown, designed to extend their shelf life, but there's no label on the produce to let you know it's there. How concerned should you be? Listen in this week as Dee discusses what Apeel is, why the fatty acids it's made of may be a concern, and where you can find produce not coated with Apeel.

References:

Apeel. (2024). Product information. https://www.apeel.com/product-information

Cornucopia Institute. (2023, August 9). Apeel and edible coatings: Y...

A recent study found that dark chocolate and other cocoa products are contaminated with lead and cadmium, two neurotoxic metals associated with cancer, chronic diseases, and reproductive or developmental issues, especially in children. Surprisingly, even organic dark chocolate, grown with fewer pesticides, was found to have some of the highest concentrations of these harmful metals. Listen in this week as Dee discusses the findings of the study and whether it's still possible to enjoy the health benefits of dark chocolate.

References: 

Hands, J. M., Anderson, M. L., Cooperman, T., Balsky, J. E., & Frame, L. A. (2024). A...

A new review study involving over 55,000 people showed that those who chose specific foods while following a Mediterranean Style Diet were less likely to contract Covid-19. Listen in this week as Dee discusses the findings of the study and which foods were the most effective at warding off the virus.

References: 

Halim, C., Howen, M., Fitrisubroto, A. a. N. B., Pratama, T., Harahap, I. R., Ganesh, L. J., & Siahaan, A. M. P. (2024). Relevance of Mediterranean diet as a nutritional strategy in diminishing COVID-19 risk: A systematic review. PLoS ONE, 19(8), e0301564. https://journals.plos.org/plosone/a...

A recent study found that dark chocolate and other cocoa products are contaminated with lead and cadmium, two neurotoxic metals associated with cancer, chronic diseases, and reproductive or developmental issues, especially in children. Surprisingly, even organic dark chocolate, grown with fewer pesticides, was found to have some of the highest concentrations of these harmful metals. Listen in this week as Dee discusses the findings of the study and whether it's still possible to enjoy the health benefits of dark chocolate.

References: 

Hands, J. M., Anderson, M. L., Cooperman, T., Balsky, J. E., & Frame, L. A. (2024). A...

A recent study suggests that a low-fat vegan diet is more effective than a Mediterranean diet for reducing inflammation and promoting weight loss. Listen in this week as Dee discusses the methodology and results of the study, and what they mean for your health.

References: 

Kahleova, H., Znayenko-Miller, T., Motoa, G., Eng, E., Prevost, A., Uribarri, J., Holubkov, R., & Barnard, N. D. (2024). Dietary advanced glycation end-products and their associations with body weight on a Mediterranean diet and low-fat vegan diet: A randomized, cross-over trial. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1426642

The AGE Conundrum: Are Your Favorite Foods Harming You?

Advanced Glycation End Products (AGEs) are harmful compounds lurking in everyday foods that have been linked to inflammation, Alzheimer's, diabetes, heart disease, and kidney disease.  Listen in this week as Dee explains what foods AGE's are found in and how you can avoid their harmful effects.

References: 

Uribarri, J., Woodruff, S., Goodman, S., Cai, W., Chen, X., Pyzik, R., Yong, A., Striker, G. E., & Vlassara, H. (2010). Advanced glycation end products in foods and a practical guide to their reduction in the diet. ...