08/14/25 - #456

Good morning. In today’s edition:

• Relax, You’re Probably Getting Enough Protein

• Your Body Fat Percentage is Killing You, Not Your BMI, Study Suggests

• Medical Cannabis as a Source of Cryptococcus Neoformans Infection

• Study Suggests That People With High Social Anxiety Are More Accurate at Recognizing Subtle Angry Expressions Compared to People With Low Social Anxiety | These Responses Occurred During Later Stages of Processing, Which May Reflect Increased Cognitive Effort to Interpret Socially Ambiguous Cues

…and lots more. Have a great day!

FOOD & NUTRITION

Relax, You’re Probably Getting Enough Protein

Protein is everywhere these days—shakes, bars, even coffee foam. The good news: most adults already get enough. The recommended dietary allowance (RDA) is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. Many people over 65 may benefit from a bit more, closer to 1.2 grams per kilogram, to protect muscle.

Do you need powders or “protein-packed” snacks? Usually not. Whole foods give you protein plus other nutrients your body needs. Smart choices include beans and lentils, fish, poultry, eggs, tofu, yogurt, nuts, and seeds. Limit red and processed meats.

Quality and timing matter. Aim to spread protein across meals. A protein-rich breakfast can curb cravings. After activity, a serving of protein within about 30 minutes helps muscles repair. Drink water to help digestion and absorption.

More isn’t always better. For most healthy people, going over the RDA is not harmful, but huge amounts won’t boost results. Too much animal protein—especially from fatty or processed meats—can raise LDL cholesterol and the risk of heart disease, colon cancer, or kidney stones. People with kidney or liver disease should follow their clinician’s advice and may need less.

Bottom line: focus on overall diet, not a single nutrient. Fill your plate with mostly whole, minimally processed foods. Combine protein with fiber-rich plants and healthy fats. Keep moving, and include some resistance exercise to maintain strength as you age. Skip the hype, enjoy real food, and relax—you’re likely doing just fine. And that’s good news.

Source: wired.com

WEIGHT LOSS

Your Body Fat Percentage is Killing You, Not Your BMI, Study Suggests

BMI is a blunt tool. It can label a muscular person as “overweight,” while missing risk in others. A new University of Florida study says body fat percentage (BF%) is a better sign of future health than BMI.

Researchers tracked 4,252 adults ages 20 to 49 for 15 years. People with high BF% were 78% more likely to die than those in a healthy range, and 3.6 times more likely to die from heart disease. In contrast, having a BMI in the “overweight” or “obese” range did not raise the risk of death in this group.

Why? BMI doesn’t separate muscle, bone, and fat, and it ignores where fat sits. Deep belly fat around the organs is more dangerous than fat on the hips. A simple waist check did better than BMI, too: more than 44 inches for men or 35 inches for women signaled higher risk.

What you can do now: Ask your doctor to measure BF% with bioelectrical impedance analysis (BIA). It’s quick and affordable; home scales can help but clinic tools are more accurate. Track your waist size. Focus on habits that cut body fat: mostly home-cooked, minimally processed foods; regular strength and brisk walking; good sleep; stress control; and less alcohol.

Note: This study looked at younger adults and focused on death, not other health problems. Still, for midlife and beyond, aiming for a healthier BF%—not just a lower BMI—may be the smarter target.

Source: nationalpost.com

HEALTH

Medical Cannabis as a Source of Cryptococcus Neoformans Infection

A new report says medical cannabis can carry germs. A 46-year-old woman with multiple myeloma used legal cannabis for nausea. Doctors found the same strain of Cryptococcus neoformans, a yeast that can infect lungs and brain, in her spinal fluid, voice box, and in one cannabis flower she used.

Using whole-genome sequencing, the team showed the strains matched. This is the first study to prove a direct link between a patient’s infection and her cannabis. The woman bought only from licensed dispensaries. Tests of her flower, distillate, and wax grew several molds. Cryptococcus was found in one hybrid flower. Other molds, like Aspergillus and Fusarium, can cause lung disease in high-risk people. Cases are rare, but results can be severe.

Why this matters: Cannabis is common, yet most products are not FDA-approved. Rules differ by state. Plants can harbor fungi and bacteria. People with weak immune systems, including those on cancer therapy or after transplants, face the highest risk.

What to do if you are 45+: • If you are immunocompromised, avoid smoking or vaping. Inhaling sends germs to your airway. • Talk with your doctor before using cannabis. Ask about safer forms and dosing. • If you use cannabis, ask for recent microbial testing. Testing is not standard. • Watch for warning signs: headache, hoarseness, fever, chest pain, confusion, or stiff neck. Seek care fast.

We need stronger, consistent testing and rules to protect patients, especially those most at risk.

Source: academic.oup.com

Study Suggests That People With High Social Anxiety Are More Accurate at Recognizing Subtle Angry Expressions Compared to People With Low Social Anxiety | These Responses Occurred During Later Stages of Processing, Which May Reflect Increased Cognitive Effort to Interpret Socially Ambiguous Cues

A new study offers a twist: people with high social anxiety can be better at spotting low-level anger. Volunteers watched videos that shifted from neutral to mild or moderate anger. Compared with people low in social anxiety, the high-anxiety group was more accurate at the lowest intensity levels.

Researchers also tracked brain activity with EEG. Early brain responses (P1 and P2) looked the same in both groups. The differences showed up later, in P3 and the late positive potential (LPP). Those later signals suggest extra mental effort to make sense of subtle, socially ambiguous cues.

The study included 48 college students, ages 17 to 23, grouped by scores on a common social anxiety test. None had a diagnosed disorder. That means the findings may not apply to everyone, especially older adults or people with clinical anxiety.

What does this mean for you? If you feel tense in social situations, your brain may not be “overreacting.” It may be working hard to read the room—especially when faces send mixed messages.

Practical takeaways: focus on signals (tone of voice, full context), not single glances. Practice with dynamic faces. Use slow breathing to calm yourself. If anxiety harms daily life, talk with a clinician about cognitive behavioral therapy or medication.

Source: psypost.org

✢ 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.