Ultra processed foods linked to 32 harmful health conditions

• Heart disease, cancer, depression, diabetes — all on the list
• 73% of the U.S. food supply is ultra processed
• More ingredients you can't pronounce = higher risk

The U.S. ranks dead last in health among 11 wealthy nations

• Highest healthcare spending — worst outcomes
• UK, Australia, Netherlands all rank higher
• Americans die younger & get sicker more often

Teens on social media 4+ hrs/day have 3× higher depression risk

• Effect strongest for girls ages 12–17
• Platforms designed to trigger dopamine loops
• Under 2 hrs/day: minimal mental health impact

1 in 3 Americans is chronically sleep deprived

• Teens need 8–10 hrs; most get under 7
• Sleep loss raises obesity, diabetes & heart disease risk
• Phone before bed delays sleep onset by up to 90 min

95% of your serotonin is made in your gut — not your brain

• Gut bacteria directly influence mood & mental health
• Low gut diversity = higher rates of depression
• 30+ plant foods per week rebuilds microbiome diversity

Only 1 in 10 Americans eats enough fruits & vegetables

• Diet-related disease is largely preventable
• Frozen & canned produce counts — no excuses
• Each serving reduces chronic disease risk by ~10%

73% of conventionally grown produce tests positive for pesticides

• Strawberries & spinach most contaminated
• Avocados & pineapples: lowest pesticide residues
• Washing removes up to 80% of surface residues

81% of teens worldwide don't move enough

• WHO recommends 60 min of movement daily
• Exercise is as effective as medication for mild depression
• Screen time is the #1 replacement for physical activity

Americans spend $50B/year on supplements — most don't work

• Most show no benefit over eating whole foods
• Vitamin D & B12 are the main proven exceptions
• Food synergy can't be bottled — eat the real thing