06/18/25 - #415

Good morning. In today’s edition:

  • Drinking 1–3 Cups of Black or Lightly Sweetened Coffee Per Day is Associated With a 14–17% Lower Risk of Death From All Causes and Cardiovascular Disease, but Only When Sugar and Saturated Fat Were Kept Low

  • What’s Your Weight Loss Hack?

  • Eating Ultra-processed Foods is Linked to a Higher Risk of Depression, Especially in Women

  • Sleep Apnea Cases to Rise 45% and One Global Factor is to Blame | Researchers Found a Link Between New Cases of Sleep Apnea and Climate Change, Which is on Trend With Many Chronic Conditions and Diseases Expected to Be More Prevalent as Temperatures Change

…and lots more. Have a great day!

FOOD & NUTRITION

Drinking 1–3 Cups of Black or Lightly Sweetened Coffee Per Day is Associated With a 14–17% Lower Risk of Death From All Causes and Cardiovascular Disease, but Only When Sugar and Saturated Fat Were Kept Low

A new study shows that drinking 1 to 3 cups of black or lightly sweetened coffee each day may help you live longer. The health benefits were seen only when people added little or no sugar and cream to their coffee.

Researchers from Tufts University looked at health data from over 46,000 U.S. adults. They found that people who drank 1 to 3 cups of plain coffee a day had a 14% to 17% lower risk of dying from heart disease or any cause. But if people added a lot of sugar or cream, the benefits went away.

Black coffee or coffee with just a little sugar (about half a teaspoon) and a small amount of milk or cream still showed good results. But more sugar and saturated fat (like in cream or whole milk) seemed to cancel out the health effects.

Drinking more than 3 cups didn’t help more and wasn’t linked to a lower risk of death. Also, decaf coffee didn’t show the same benefits, likely because fewer people in the study drank it.

Experts think the healthy compounds in coffee may protect the heart and body. But too much sugar and fat can increase your risk of disease.

This study supports current health advice: if you drink coffee, try to keep it simple. Limit the sugar and cream to get the most benefits.

As always, talk to your doctor before making big changes to your diet or health routine.

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WEIGHT LOSS

What’s Your Weight Loss Hack?

If you’ve had a hard time losing weight or keeping it off, this simple but strict diet might help. Dr. Ken Berry calls it the carnivore diet. It’s not for everyone, but it may work if other diets have failed.

This diet cuts out almost all carbs. That lowers your insulin, the hormone that stores fat. It also raises growth hormone, which helps protect your muscles and bones while you lose fat.

Here’s what you can eat: beef, lamb, goat, organ meats (like liver), eggs, butter, and bacon. You can also drink water, coffee, or tea. No need to count calories or watch portions. Eat until you feel full. Just eat one or two large meals a day, in a 6-hour window.

Here’s what you must avoid: sugar, sweeteners, bread, pasta, rice, fruit, and most vegetables. Avoid anything with carbs or processed ingredients.

You may feel tired or have headaches in the first week. That’s normal. It’s your body adjusting to life without sugar and carbs. Make sure to get enough salt, potassium, and magnesium. Some people use electrolyte drops to help with this.

Many people feel better after just a few days. They lose fat, think more clearly, and have more energy. If you like the results, you can stay on this diet longer.

This diet is very different from most, so check with your doctor first. But if nothing else has worked for you, this could be the weight loss hack you’ve been waiting for.

HEALTH

Eating Ultra-processed Foods is Linked to a Higher Risk of Depression, Especially in Women

Eating a lot of ultra-processed foods—like chips, cookies, soda, frozen meals, and fast food—may raise your risk of depression. A new study with over 15,000 people found that both men and women who ate more of these foods were more likely to feel depressed. But the link was stronger in women, especially those over 35.

Ultra-processed foods are made mostly from fats, sugars, and additives. They often have little to no fresh or whole ingredients. In the study, women who ate more of these foods had a higher chance of depression. Drinking soda and eating frozen or canned meals were also linked to poor mental health in women.

On the other hand, a healthy diet seemed to help. Women who ate more fruits, nuts, green vegetables, olive oil, and whole grains were less likely to be depressed. This benefit was seen in women aged 18 to 54.

Experts believe these foods may affect the brain through inflammation or by changing gut bacteria. Hormones and emotional eating may also play a role in why women are more affected.

The study did not prove that food causes depression, but it shows a strong link. Making small changes—like eating fewer processed snacks and more whole foods—could help improve your mood.

If you’re feeling down or struggling with depression, talk to your doctor. But also remember: what you eat can affect how you feel—both in body and mind.

Sleep Apnea Cases to Rise 45% and One Global Factor is to Blame | Researchers Found a Link Between New Cases of Sleep Apnea and Climate Change, Which is on Trend With Many Chronic Conditions and Diseases Expected to Be More Prevalent as Temperatures Change

A new study warns that sleep apnea may rise by 45% as the world gets warmer. Sleep apnea is a condition where a person stops and starts breathing while they sleep. About 24 million Americans may have it, but most don’t know they do.

Researchers from Flinders University in Australia studied sleep data from over 116,000 people around the world. They found that warmer temperatures made sleep apnea worse. On hotter nights, people were almost 50% more likely to have breathing problems during sleep.

Hot bedrooms can make it hard for the body to rest. People without air conditioning or fans are more at risk. The problem is worse in lower-income areas and countries.

Sleep apnea isn’t just about feeling tired. It can raise your risk of high blood pressure, stroke, heart attack, depression, and memory problems. If left untreated, it can lead to serious health issues.

The study warns that by the year 2100, sleep apnea could double in many countries if climate change continues. The cost of this could be very high—up to $100 billion worldwide in lost health and work productivity.

Experts say more people need to be checked for sleep apnea. They also say we need better ways to keep bedrooms cool, especially for those who can’t afford air conditioning.

As temperatures continue to rise, it’s important to protect your sleep. Better sleep could lead to better health and a longer life.

✢ 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.