04/25/25 - #377

Good morning. In today’s edition:

  • Is White Meat Really Healthier Than Red Meat?

  • Is a Calorie Deficit Guaranteed Weight Loss?

  • Ozempic May Lower Risk of Alzheimer's and Dementia

  • Largest-ever Study of Vaping Ties It to Lung Disease, High Blood Pressure

…and lots more. Have a great day!

FOOD & NUTRITION

Is White Meat Really Healthier Than Red Meat?

For years, many people have believed that white meat—like chicken and turkey—is healthier than red meat, such as beef and pork. But the truth is, it depends on your health needs.

If you’re low in iron or have anemia, red meat may actually be better for you. That’s because red meat contains more heme iron, which is easier for your body to absorb. White meat has iron too, but not as much or as easily absorbed.

Red meat also has more creatine, a natural substance that helps your muscles make quick, powerful movements. This can be helpful if you do strength training or other high-energy workouts.

Another benefit of red meat is that it has more carnosine, which helps protect your body from damage caused by stress and aging at the cell level.

However, it's important to watch how much red meat you eat. Too much—especially processed red meats like bacon or sausage—has been linked to a higher risk of heart disease and some cancers. Choosing lean cuts and eating it in moderation is key.

White meat is still a good option. It's lower in fat, easier to digest, and can be part of a heart-healthy diet.

In short, red meat may offer more benefits if you need more iron or muscle power, but both types can be healthy when eaten in balance. Talk with your doctor to see what’s best for you.

WEIGHT LOSS

Is a Calorie Deficit Guaranteed Weight Loss?

Many people believe that weight loss is simple: just eat fewer calories than you burn. But what does science really say?

Dr. Jason Fung, a kidney specialist and expert in fasting and nutrition, says this idea doesn’t match what studies have shown. Research going back over 70 years has tested whether eating fewer calories alone leads to long-term weight loss. The results? Cutting calories doesn’t work well in the long run.

For example, in a large study with nearly 50,000 women, people who reduced their calories by over 300 a day only lost about 5 pounds in one year. By year five, there was no difference in weight compared to people who didn’t change their eating habits. Other studies have shown similar results.

Why doesn’t it work? Because your body adjusts. When you eat less, your body burns less. Your metabolism slows down, which means you burn fewer calories. This makes it harder to keep losing weight.

Also, focusing only on calories ignores why people overeat. Often, people snack out of boredom, stress, or habit. Ultra-processed foods don’t fill us up, so we eat more. Frequent meals, emotional eating, sugar cravings, and eating out can all add to weight gain.

Instead of just cutting calories, Dr. Fung suggests addressing the root causes. Try eating fewer times a day, choosing real foods, avoiding sugar, and being aware of emotional eating.

In short, weight loss is more than just numbers—it's about changing habits and understanding the why behind your eating.

HEALTH

Ozempic May Lower Risk of Alzheimer's and Dementia

New studies show that Ozempic, a type 2 diabetes drug, might lower the risk of Alzheimer’s and other dementias.

Researchers from the U.S. and Ireland looked at the health records of thousands of people with diabetes. They studied how different diabetes drugs affected brain health over time. Ozempic, which helps the body make more insulin and feel full longer, was one of the main drugs reviewed.

In both studies, a group of medications called GLP-1 receptor agonists—which includes Ozempic—was linked to a lower risk of dementia. However, another type of diabetes drug, called SGLT2 inhibitors, showed mixed results across the studies.

Experts say this research is promising but still early. Some researchers warn that the number of people with dementia in these studies was small, so the findings may not be strong enough to prove a clear link. More large, long-term studies are needed.

It’s also not yet known how Ozempic might lower dementia risk. The drug may protect the brain by improving overall health. It can lower blood sugar, aid weight loss, and reduce heart and kidney issues.

While this research gives hope, doctors say people should not take Ozempic just to try to prevent dementia. The drug can have side effects, and it's not yet approved for that use.

Still, these findings offer a new reason to keep an eye on how diabetes treatments may affect brain health.

Largest-ever Study of Vaping Ties It to Lung Disease, High Blood Pressure

A big study from Johns Hopkins Medicine examined almost 250,000 adults. It found that using e-cigarettes, or vaping, might increase the risk of lung disease and possibly high blood pressure. The study followed people ages 30 to 70 for almost four years.

Researchers found that e-cigarette users had a higher risk of COPD, a serious lung disease. They also had a slightly higher risk of high blood pressure. However, vaping did not appear to raise the risk for heart attacks, strokes, or type 2 diabetes in this study.

Still, vaping was not as harmful as smoking traditional cigarettes. Smokers of regular cigarettes had a higher chance of getting COPD, high blood pressure, heart failure, and diabetes. People who used both types of tobacco had the highest risk.

Experts say this new information is helpful but not the final word. Longer studies are needed to see how vaping affects health over time. While e-cigarettes may be less dangerous than regular cigarettes, they are not risk-free.

Vaping has become more common, especially among younger adults. Even though some people think vaping is safer, it still delivers nicotine and other harmful chemicals. Doctors warn that switching from smoking to vaping is not the same as quitting.

This study shows that the best way to protect your lungs and heart is to avoid both smoking and vaping.

✢ 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.