2d • General
Health tip
From Arnold's newsletter.
Take any of these tips from today’s email and put them into action:
1. Same Calories, More Body Fat: What Ultra-Processed Foods Might Do That Whole Foods Don't
Participants in a controlled feeding study gained about 1 kg (2.2 lbs) more body fat eating ultra-processed foods compared to whole foods, even when total calories and macronutrients were identical. The ultra-processed diet also worsened LDL-to-HDL cholesterol ratios and increased blood levels of phthalates, endocrine-disrupting chemicals from food packaging. You don't need to overhaul everything. Start by swapping one or two packaged staples for whole-food alternatives.
2. Your Genes Control 55% of How Long You Live — But That's Not the Whole Story
Scientists found that genetics accounts for roughly 55% of lifespan variation, more than double the 20-25% previously estimated after correcting for deaths from accidents, infections, and other external factors that had masked the genetic signal. That still leaves about 45% attributable to environment, lifestyle, and biological randomness, meaning your daily choices carry significant weight regardless of your DNA.
3. The Research-Backed Case for Pomegranate: Blood Pressure, Inflammation, and a Cellular Cleanup (You've Never Heard Of)
Across multiple meta-analyses (including one reviewing 22 randomized controlled trials), pomegranate consumption lowered systolic blood pressure by roughly 8 mmHg and significantly reduced three key inflammatory markers (CRP, IL-6, TNF-alpha). Its compounds can also be converted by gut bacteria into urolithin A, a molecule that triggers mitophagy (recycling of damaged mitochondria) and improves muscle strength by about 12% in a four-month trial. About a cup of 100% pomegranate juice, or half a pomegranate, provides the effective dose.
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