04/07/25 - #363

Good morning. In today’s edition:

  • A Switch of Just Two Weeks From a Traditional African Diet to a Western Diet Causes Inflammation, Reduces the Immune Response to Pathogens, and Activates Processes Associated With Lifestyle Diseases. Conversely, an African Diet Rich in Vegetables, Fiber, and Fermented Foods Has Positive Effects

  • Why Do People Still Believe the “Starvation Mode” Myth?

  • A “Weekend Warrior” Approach to Physical Activity — Getting 150 Minutes of Moderate-to-vigorous Physical Activity Over One to Two Days Instead of Throughout the Week — Improved Health and Lowered the Risk of Death, Finds a New Study of More Than 93,000 People

  • Cold Plunges Actually Change Your Cells, Study Finds. Ten Healthy Young Males Who Underwent Cold-water Immersion at 14°C (57.2°F) for 1 Hour Across 7 Days Had Significantly Improved Cell Autophagic Function, Which Allow Cells to Better Manage Stress, With Implications for Health and Longevity

…and lots more. Have a great day!

FOOD & NUTRITION

A Switch of Just Two Weeks From a Traditional African Diet to a Western Diet Causes Inflammation, Reduces the Immune Response to Pathogens, and Activates Processes Associated With Lifestyle Diseases. Conversely, an African Diet Rich in Vegetables, Fiber, and Fermented Foods Has Positive Effects

A new study finds that changing from a traditional African diet to a Western diet for only two weeks can lead to inflammation and weaken your immune system. It may also trigger processes that cause lifestyle diseases, such as heart disease and diabetes. Researchers from Radboud University Medical Center and KCMC University in Tanzania found that diet has a big impact on our health.

In the study, 77 healthy Tanzanian men either changed from a traditional African diet to a Western diet or the other way around. Another group drank a fermented banana beverage every day, while a control group stuck to their usual diet.

The results were clear. Those who switched to a Western diet had more inflammation and a harder time fighting off infections. People who ate the traditional African diet or drank the fermented drink had less inflammation. These health benefits lasted even four weeks after they changed their diets.

Dr. Quirijn de Mast from Radboudumc said this study matters. It's the first to explore how traditional African diets can improve health. These diets include vegetables, fruits, beans, whole grains, and fermented foods. They help lower inflammation and protect against diseases.

This study shows how our food choices quickly impact our health. It shows the benefits of traditional foods. It also points out the risks of a Western diet filled with processed items.

Sponsored
Smoke SignalsYour weekly guide to premium cigars, select whiskeys and the luxury lifestyle.

WEIGHT LOSS

Why Do People Still Believe the “Starvation Mode” Myth?

Many people think that if they eat much less, their body will start to gain fat instead of losing it. They call this "starvation mode." But this idea isn't accurate, and here's why.

When you eat fewer calories than your body needs, you should lose weight, not gain it. The confusion comes from not seeing the whole picture. Sometimes, people eat very little during the week but then eat a lot more on weekends or at parties. This makes it seem like they're gaining weight even though they're eating less overall.

Also, when you're always trying to eat very little, your body can get used to surviving on fewer calories. Then, if you suddenly eat a lot, like during a holiday, your body might store more of that food as fat. This is because your body thinks food is hard to find and wants to make sure you have enough energy stored up.

So, really, the problem isn't "starvation mode." It's that eating a lot sometimes and very little at other times can confuse your body. If you keep your eating more consistent and avoid big ups and downs, you'll manage your weight better.

In short, the idea of gaining fat because you eat too little is a myth. It's more about how you balance your diet every day. If you understand how your body works, you can keep a healthy weight more easily.

HEALTH

A “Weekend Warrior” Approach to Physical Activity — Getting 150 Minutes of Moderate-to-vigorous Physical Activity Over One to Two Days Instead of Throughout the Week — Improved Health and Lowered the Risk of Death, Finds a New Study of More Than 93,000 People

If your week is too busy for daily exercise, here’s some good news: exercising just on the weekends can be just as good for your health as spreading it out over the week. A study from the Journal of the American Heart Association looked at over 93,000 people and found that getting all your exercise in one or two days is fine.

The study called people who do this "weekend warriors." They exercise a lot on weekends because they don't have time during the week. The study showed that weekend warriors who get at least 150 minutes of moderate-to-vigorous exercise have a much lower chance of dying early compared to people who don't exercise at all.

The results were surprising. Whether you spread out your exercise throughout the week or pack it into the weekend, the health benefits are similar. Weekend warriors had a 32% lower risk of dying from any cause, and regular exercisers had a 26% lower risk. Both groups also saw their risk of heart disease and cancer go down a lot.

This is great news for busy people. You can still protect your health by exercising fully on weekends. But remember, it's important to start slow and warm up properly to avoid getting hurt.

So, if you can’t find time on weekdays, don’t worry. Exercising just on weekends can keep you healthy and help you live longer.

Cold Plunges Actually Change Your Cells, Study Finds. Ten Healthy Young Males Who Underwent Cold-water Immersion at 14°C (57.2°F) for 1 Hour Across 7 Days Had Significantly Improved Cell Autophagic Function, Which Allow Cells to Better Manage Stress, With Implications for Health and Longevity

Ever tried a cold plunge? Those ice baths might do more than wake you up—they could also make your cells healthier. Researchers at the University of Ottawa have discovered that cold water can really improve how your cells handle stress. This might lead to better health and longer life.

The study was done with ten healthy young men. They sat in cold water at 14°C (57.2°F) for one hour every day for a week. Scientists checked their blood before and after to see how their cells responded to the cold.

Here’s what they found: at first, the cold made it tough for the cells to work well. But after a week, things changed. The cells began to work better and got rid of damaged parts more efficiently. This process, called autophagy, is like a cleanup system in your cells that helps keep them healthy.

Professor Glen Kenny, who led the study, said, "This improved function helps your body manage stress better, which can be really good for your health."

This isn’t just for athletes. Anyone who tries cold plunges might see these benefits, like fewer diseases and possibly slower aging of cells.

The study was only on young men, so more research is needed to see if everyone can benefit. But for now, taking a cold plunge might just be a good idea for your cells!

✢ A Note From Hem Hero

The information in this health newsletter is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment; always consult your healthcare provider with any questions or concerns you may have regarding your health. The publishers are not responsible for any actions taken by the reader based on the information provided.