TODAY'S AJENDA #73

The frozen lasagna dinner with ingredients you can’t pronounce. The bag of Doritos you can’t stop eating. Welcome to the wild world of ultra-processed foods (UPF). And chances are, you’re eating more of them than you realize. 

• Science Says: Adults in the US get more than 50% of their total calories from ultra-processed foods. For children? Almost 62%. 

These numbers are deeply troubling. But I’m not here to shame anyone’s grocery cart (we’ve all been there at 9 PM with hungry kids and zero desire to cook). 

Instead, I wanted to tell you about the just-released guidelines and clinical statement from the American Heart Association about UPFs, which as a newly appointed Board member, I got an early look at. Here’s how you can spot these foods, understand how they affect our bodies, and fight back.

What Makes a Food UPF? 

There is no universally agreed-upon definition of ultra-processed food. The closest we have is the NOVA classification from Brazilian nutrition researcher Professor Carlos Monteiro.  

According to Monteiro, UPFs are products made from ingredients you wouldn’t cook with at home that have gone through multiple industrial processes. 

Here are a few other ways to spot UPFs: 

• Soft. They’re easy to chew and soft to the touch. This is deliberate. It makes the product faster to eat and easier to over-consume. 

• Unusual Textures. UPFs use textures and temperatures to mask extreme sweetness. For example, a Coke tastes great when it’s ice-cold and fizzy. But when it’s flat and warm? That’s a different story. 

• Uniform Taste: When every bite tastes the same, it’s a sign of heavy processing. 

• Cosmetic Ingredients: UPFs often have bulking, gelling, glazing, foaming, colors, flavors, and sweeteners that exist solely to change the product’s look and taste. These cosmetic ingredients have zero culinary use. 

In my opinion, if it comes out of a bag or box and can survive on your shelf for weeks (or even years!) and survive a nuclear holocaust, it’s not real food, it’s an UPF, and you should avoid it.

The Consequences of UPFs

You probably know that a bag of pretzels isn’t doing you any favors. But just how harmful are UPFs?  

• Higher Heart Risk: A 2024 study of 200,000 people found that eating certain UPFs (such as sugary drinks and processed meats) increased cardiovascular disease risk by 11% and heart disease risk by 16%.

• Increased Risk of Diabetes: People who ate the most UPFs had a 74% higher risk of developing type 2 diabetes compared to those who ate the least.  

• Disrupted Gut: The emulsifiers and additives in UPFs wear down your gut's protective lining. This lets bacterial toxins escape into your bloodstream, triggering chronic inflammation. 

Now What? 

Fortunately, health organizations are calling for change. That includes the American Heart Association, which just published new guidelines addressing UPFs. Their suggestions? 

• Clearer labeling. Put warning labels on the worst UPFs. 

• Modernize FDA Food Additive Oversight. There are 10,000 additives approved with minimal safety review in the US. 

• Target Worst Offenders. Create policies on UPFs with high saturated fat, sugar, and sodium.  

Note that the AHA isn’t calling for a nationwide ban on UPFs. They recognize that some UPFs (such as whole-grain breads and low-sugar yogurts) can fit into a healthy diet.  

But ditch the soda, skip the drive-thru, and if you can't pronounce the ingredients, put it back on the shelf. I like to use the "Grandma Test." If your great-grandmother wouldn’t recognize it as food, it’s likely UPF. 

Remember, every trip to the grocery store is a chance to reset your energy, mood, and health. Make it count and try to eat foods that resemble something in nature, not something you find in techno-color kids movies.

Think about where you spend most of your time. There’s home, where you handle obligations (work, school, errands) and then…what? If you’re just ping-ponging between these two worlds, you’re missing an ingredient for a richer life: a third space. 

But what exactly is a third space, and why does it matter so much? 

What’s a Third Space? 

Your first place is your home, your second place is where you work or go to school, and your third place is anywhere else you choose to be. It might be your corner coffee shop, Sunday church, the dog park, or community pool. 

Sociologist Ray Oldenburg coined the term “third space” in 1989 to describe the role that neutral gathering spots play in building community. A third space has eight characteristics: 

1. Neutral Ground: People are free to come and go. 

2. Leveler: A person’s status and socioeconomic background don’t matter. 

3. Conversation is the Main Activity: Social connection is central. 

4. Accessibility: It’s easy to access and accommodating. 

5. The Regulars: Regulars attract newcomers and set the place’s tone and mood. 

6. Low Profile: Homely and not pretentious. 

7. Playful: The general mood in third places is warm and nonchalant.  

8. A Home Away From Home: A third space feels secure, nourishing, and gives you comfort without responsibility. 

The Benefits of a Third Space 

“Sounds nice. But is it that important?” Absolutely. Oldenburg was adamant that a place outside of home and work was necessary for our well-being. In third spaces, you’re not a homemaker, employee, or student. You’re just you. 

Not only that, but third spaces bring us community. And as we age, these connections matter as much for longevity as staying active or eating well. A 2016 study with over 20,000 participants found that: 

• Older adults with higher social integration had 54% lower odds of developing hypertension, had lower inflammation levels, and better blood pressure control. 

• These adults were also better protected against obesity (socially isolated seniors had higher BMIs and waist circumference). 

We’re Losing Third Spaces 

We’re living in an increasingly lonely society. Between social media, soaring costs of living, post-pandemic social anxiety, and our car-centric American cities, we’re slowly losing our third spaces. 

Enter: digital third places. While they’re not a perfect replacement for in-person third places, online communities can offer genuine connection, especially for those who are immunocompromised or live in remote areas. 

The Wellness Experiment is my third place for me and 10,000+ other women. We’re a community that shares one goal: to become stronger and healthier. And just like a classic third space, there’s no barrier to entry, pretentiousness, or judgment. 

Every Monday, professional trainer Korey Rowe and I host live Zooms where we answer questions, work through challenges, and motivate each other. Women take one hour out of their busy weeks to dedicate time to THEM. It’s truly something special. But the magic goes beyond the screen, too. 

Members are creating workout groups in their neighborhoods and building the real-world friendships that started in The Wellness Experiment. Here is just what a few of our members have to say about our community (posted with permission!):

As I wrote earlier, research proves that social connection is just as important, if not more, for longevity as exercise and nutrition. In The Wellness Experiment, you get all three, a true third space! (Thanks to Jack Dyett for suggesting this as a topic!)

“Superfood.” “Miracle fruit.” “Nature’s pharmacy.” The humble kiwi has captured the attention of wellness enthusiasts everywhere, but do these fuzzy brown orbs (which remind me of razor stubble, but I digress…) actually deserve their health halo? 

In one word? Absolutely. This ugly fruit is a nutritional powerhouse, and if you’re a woman over 50, kiwis target exactly what your body needs most. 

The Power of a Kiwi

Kiwis pack an impressive punch for such a small fruit. A 3.5-ounce kiwi is just 64 calories and is bursting with vitamins and minerals: 

Vitamin C 

A single kiwi delivers over 80% of your daily vitamin C requirement. The green variety packs 92.7mg, while the gold kiwifruit contains a whopping 161.3mg. That’s nearly triple what you’d get from strawberries or oranges! 

Why should you care? Because vitamin C does more than fight colds: 

• Collagen Production: It helps your body create collagen, the protein that keeps skin elastic, moisturized, and hydrated. 

• Antioxidant Protection: Vitamin C is a great source of antioxidants. These nutrients fight cell damage and can help reduce the risk of diseases. 

Fiber

If you’ve ever dealt with digestive drama (and who hasn’t once you’re over 50?), kiwis can be a godsend. Each one contains about 5 grams of fiber. Here’s what that can do for you: 

• Better Bowel Movements: A 2018 study found that eating two kiwis a day helped increase stool frequency, eased bloating, and reduced abdominal pain. 

• Gut Health Boost: Fiber feeds the friendly bacteria in your digestive system, which may benefit blood sugar regulation and heart health.  

Pro Tip: Don’t toss the skin since that’s where most of the fiber is. If the fuzz makes you squeamish (understandable), go for golden kiwis. Their skin is smoother.

Actinidin

When I committed to eating 90 grams of protein a day for The Wellness Experiment, I noticed that I was bloated. All. The. Time. Then I discovered kiwi’s secret weapon: actinidin. 

Actinidin is a natural enzyme that helps your body break down protein more efficiently. As we get older and create fewer digestive enzymes, actinidin gives our digestive system a much-needed helping hand. 

Adding kiwi to my high-protein meals helped with the bloat (and to better absorb all the protein I was eating). 

The Kiwi Verdict 

Beyond what I’ve shared today, kiwis are also packed with polyphenols and carotenoids, compounds that a 69-study review linked to potentially lower risks of heart disease, cancer, and premature death. 

My take? Kiwis are one of the few “superfoods” that aren’t overhyped. The next time you see these fuzzy weirdos in the store, pop a few in your shopping cart. It’s the easiest health win you’ll get.

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ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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