The Lowdown on Ultra processed Foods
It all begins with an idea.
From Director of Health Alex Maples
NOVA Classification:
Group 1: Unprocessed or minimally processed foods (e.g., fruits, vegetables, rice, fresh meat).
Group 2: Processed culinary ingredients (e.g., oils, sugar, salt, butter).
Group 3: Foods made by combining foods from groups 1 & 2
Group 4: Ultra-processed foods: Industrially formulated products with five or more ingredients, often including additives (e.g., preservatives, emulsifiers, artificial flavors, colors) and high levels of sugar, salt, unhealthy fats, or refined carbohydrates. These undergo extensive processing, like hydrogenation or extrusion.
The Bliss Point
A term used in the food industry to describe the optimal combination of sugar, fat, and salt in a product that maximizes sensory pleasure and encourages repeated consumption. It’s a scientifically engineered balance designed to make ultra-processed foods irresistibly palatable, triggering the brain’s reward system and fostering cravings.
How to Identify Problematic Processed Foods
Read labels: Look for long ingredient lists with unrecognizable additives, high sugar (>10g/serving), or sodium (>400mg/serving).
Check for ultra-processed markers: Artificial flavors, colors, emulsifiers, or stabilizers.
Portion control: Even “healthy” processed foods (e.g., granola bars) can be calorie-dense.
G.R.A.S. (Generally Regarded As Safe)
In the US substances added to food to bypass premarket FDA approval if deemed safe by experts or based on pre-1958 use. Companies can self-affirm GRAS status without notifying the FDA or voluntarily submit a GRAS notice for FDA review, which responds within 180–270 days. This contrasts with the EU, where all food additives require mandatory premarket authorization by EFSA and the European Commission, with no self-affirmation option. Basically in the US we bias towards self-affirmation if a food isn’t overtly dangerous; in Europe there is a burden to prove safety.
Kevin Hall’s 2019 Study
A randomized controlled trial at the NIH Clinical Center involving 20 healthy adults. Participants lived in a controlled environment for 28 days, eating either an ultra-processed or minimally processed diet for two weeks each in random order. Diets were matched for calories, sugar, fat, sodium, fiber, and macronutrients, and participants could eat as much or as little as they wanted.
Key Findings:
On the ultra-processed diet (e.g., bagels, canned ravioli, hot dogs), participants consumed ~500 more calories per day, gained ~0.9 kg (2 lbs), and increased body fat in 2 weeks.
On the unprocessed diet (e.g., oatmeal, grilled chicken, fresh vegetables), they ate fewer calories, lost ~0.9 kg, and reduced body fat in 2 weeks.
Ultra-processed foods led to faster eating and higher energy density, possibly contributing to overeating. Hormonal changes (e.g., higher PYY, lower ghrelin on unprocessed diets) may also suppress appetite.
Ultra Processed Food Addiction
Refers to a compulsive pattern of consuming highly palatable, industrially manufactured foods that are typically high in sugar, fat, salt, and artificial additives. These foods, like sugary drinks, fast food, packaged snacks, and ready meals, are designed to be hyper-palatable, triggering reward systems in the brain similar to addictive substances.
Stress Management Toolbox: Resources for Resilience & Peak Performance
It all begins with an idea.
From Director of Health Alex Maples
What is Resourcing?
Resourcing refers to the conscious, proactive practices and tools you choose to engage before stress hits, so that when pressure builds, you’re already equipped to stay focused, calm, and effective, rather than defaulting to unconscious or reactive coping.
Proactive rather than reactive: You activate these strategies on your own schedule (through daily habits, pre-meeting rituals, or mid-day resets) not just when you feel overwhelmed.
Resource = Any habit, technique, or external aid that reliably shifts your mental or physiological state toward greater resilience and clarity. Examples include box breathing, a short walk, a gratitude practice, listening to a song you enjoy, or a quick check-in with a friend.
Conscious engagement: You intentionally choose and practice your resources, so they become accessible tools under pressure, rather than relying on autopilot behaviors that may be less productive or even harmful.
Preventative mindset: The goal is to keep your nervous system — and your attention — in the zone before stress escalates, minimizing burnout and helping you perform at your best with more consistency.
Proactive vs. Compulsive Coping
Proactive coping strategies (e.g., movement breaks, meditation, social connections, structured breathing) help build resilience and keep us centered under everyday stress.
We all have compulsive coping strategies (e.g., comfort eating, alcohol, excessive screen time). These aren't inherently "bad," but they're typically less effective in the long run and can become problematic if overused.
The goal isn't to eliminate compulsive strategies completely; instead, by proactively using healthier coping mechanisms daily, we reduce our dependence on these compulsive tools.
When we reserve compulsive coping behaviors for rare, intense bouts of stress, they remain effective as short-term emergency measures. However, constant reliance on them dulls their effectiveness and often leads to increased use, which can negatively impact well-being and productivity.
Stress Management Portfolio: Time-Based Strategy Categories
Think of your strategies like tools in a first aid kit — some help in the moment, some help over the course of the day or week, and some are long-term investments in resilience. When you build your portfolio, try to include options across all three time scales:
Quick Strategies (0–2 minutes)
In-the-moment resets for when stress spikes or focus wavers.
Examples:
Physiological sigh (two quick inhales, long exhale)
Box breathing (4–4–4–4)
Cold water on face or hands
30-second gratitude reset
Power pose/posture reset
Favorite playlist or calming scent
Stepping outside for 1–2 minutes of fresh air
Mid-Range Strategies (5–20 minutes)
Mini recharges that help you reset and refocus during the day.
Examples:
Short walk, ideally outside
Talking with a trusted colleague or friend
Body scan or guided mindfulness
Journaling or brain-dump
Stretch session or mobility flow
Intentional snack/lunch break with no screens
Focused breathwork or yoga nidra
Long-Term Strategies (Weekly to Monthly)
Practices that build your stress buffer over time and keep your nervous system resilient.
Examples:
Regular strength training or yoga
Therapy, coaching, or group support
Nature trips or tech-free retreats
Weekly sabbath/digital detox
Vacations or intentional rest days
Hobbies that bring joy or flow (painting, biking, cooking)
Practicing saying “no” or setting better boundaries