Fork U with Dr. Terry Simpson

Terry Simpson
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Fork U(niversity) Not everything you put in your mouth is good for you. There’s a lot of medical information thrown around out there. How are you to know what information you can trust, and what’s just plain old quackery? You can’t rely on your own “google fu”. You can’t count on quality medical advice from Facebook. You need a doctor in your corner. On each episode of Your Doctor’s Orders, Dr. Terry Simpson will cut through the clutter and noise that always seems to follow the latest medical news. He has the unique perspective of a surgeon who has spent years doing molecular virology research and as a skeptic with academic credentials. He’ll help you develop the critical thinking skills so you can recognize evidence-based medicine, busting myths along the way. The most common medical myths are often disguised as seemingly harmless “food as medicine”. By offering their own brand of medicine via foods, These hucksters are trying to practice medicine without a license. And though they’ll claim “nutrition is not taught in medical schools”, it turns out that’s a myth too. In fact, there’s an entire medical subspecialty called Culinary Medicine, and Dr. Simpson is certified as a Culinary Medicine Specialist. Where today's nutritional advice is the realm of hucksters, Dr. Simpson is taking it back to the realm of science.

  1. 3 days ago

    Olive Oil: One of the First Medicines

    Olive Oil: The Original Superfood Before electricity lit our homes, olive oil did. For thousands of years, olive oil was far more than something people poured over bread. It fueled lamps, preserved food, moisturized skin, and was used in religious ceremonies. Long before it became a staple of the Mediterranean diet, it helped build civilization. Today, we think of olive oil as healthy. The fascinating part is that people believed it was medicinal long before they understood cholesterol, inflammation, or blood pressure. Sometimes medicine begins with observation. The science simply catches up later. More Than Just FatWhen people hear "olive oil," they often think of fat. That's true, but not all fats behave the same way. Olive oil is rich in monounsaturated fat, the primary fat found in the Mediterranean diet. Rather than worrying about the chemistry, it is more useful to think about what happens inside the body. The real benefit comes from what olive oil replaces. Instead of cooking with butter or shortening, people sauté vegetables with olive oil. Olive oil is better than creamy dressings, and it is part of a delicious vinaigrette. And my favorite is, instead of spreading butter on bread, dipping it in olive oil. Those small substitutions can add up over time. The Science Is ImpressiveOne of the first studies to grab the attention of cardiologists came from Lyon, France. Researchers enrolled people who had already suffered a heart attack and asked one group to adopt a Mediterranean-style diet rich in olive oil. The results surprised almost everyone. Those following the Mediterranean diet had dramatically fewer second heart attacks than those eating their usual diet. It was one of the studies that helped transform olive oil from a traditional food into a modern medical recommendation. Since then, researchers have followed hundreds of thousands of people around the world. Again and again, the same pattern appears. People who regularly consume olive oil tend to have lower rates of heart disease, lower rates of type 2 diabetes, and even lower mortality. Even better, randomized clinical trials such as the PREDIMED study showed that people at high cardiovascular risk reduced their chances of major cardiovascular events by following a Mediterranean diet supplemented with extra-virgin olive oil. Why Does It Work?Scientists think olive oil helps in several ways. When olive oil replaces butter and other saturated fats, LDL cholesterol usually falls. The natural polyphenols found in extra-virgin olive oil also appear to reduce inflammation and help blood vessels relax by improving nitric oxide production. In addition, studies suggest olive oil improves insulin sensitivity and helps protect LDL cholesterol from becoming oxidized, an important step in the formation of artery plaque. No single mechanism explains everything. Instead, several small benefits appear to work together. That is often how nutrition works. Not All Olive Oils Are the SameIf you ask people where the best olive oil comes from, be prepared for a lively discussion. Some prefer the buttery oils from Liguria in Italy. Others enjoy the peppery oils of Lebanon, Greece, or Spain. I have favorites from Arizona, where I lived for years, and from California, where I live now. California also has some of the highest purity standards for olive oil in the world. While olive oil fraud has occurred in some parts of the world, California producers have built a reputation for careful quality control. That gives me confidence in what I'm pouring into my pan. A Small Change Worth MakingNutrition rarely comes down to one magical food. Instead, it comes from making better choices more often. Adding olive oil to your kitchen is one of those simple changes that is easy to enjoy. It makes vegetables taste better, encourages home cooking, and replaces less healthy fats without making meals feel restrictive. Sometimes the healthiest habits are also the most delicious. Olive oil first transformed civilization by lighting the night. Today, it may help illuminate a healthier future—one meal at a time.

    Olive Oil: One of the First Medicines

  2. 23 Jul

    Cheese - Transforming Milk into Delicious

    Cheese: Humanity's Greatest Delicious AccidentWhat if one of the world's favorite foods happened by accident? That's probably how cheese began. Nobody knows exactly who made the first cheese. Maybe it was a shepherd carrying milk in a bag made from a sheep's stomach. The milk warmed in the sun, natural rennet in the stomach lining began to separate the curds from the whey, and suddenly milk had become something entirely different. Instead of throwing it away, someone tasted it. Transforming CheeseCheese is another example of one of humanity's greatest skills: transforming food. We didn't simply discover food—we learned how to make it safer, preserve it longer, and often make it taste even better. Then, over thousands of years, every culture added its own touch. The English gave us Cheddar. The French perfected Brie and Roquefort. Italy created Parmigiano Reggiano. Greece gave us Feta. Norway even created brown cheese by slowly caramelizing whey into a sweet, nutty delight. Each cheese tells the story of the people who made it. Then there's the science.For years, cheese was criticized because it contains saturated fat. However, modern nutrition research has taught us that cheese is far more complicated than a single nutrient. Cheese contains protein, calcium, beneficial bacteria from fermentation, and a unique food structure that scientists now call the dairy matrix. Interestingly, studies have found that eating cheese is generally neutral—and in many cases modestly protective—when it comes to heart disease. One of my favorite ironies involves Parmesan. People often warn about MSG while happily grating Parmesan over their pasta. Yet Parmesan is naturally rich in free glutamate, the compound responsible for the delicious savory flavor we call umami. Nature discovered that trick long before chemistry gave it a name. Like bread, soup, and cooking itself, cheese reminds us that humans became successful because we learned to transform food instead of wasting it. The next time you enjoy a piece of good cheese, remember you're tasting one of humanity's oldest scientific experiments. This week on FORK U, we'll explore the fascinating history of cheese, how it shaped civilization, why it's healthier than many people think, and why your charcuterie board has a much longer history than Instagram. And on my Substack later this week, we'll dive even deeper into the science behind cheese, fermentation, heart health, the Mediterranean diet, and why nutrition is always more interesting than social media makes it seem.

    Cheese - Transforming Milk into Delicious

  3. 16 Jul

    Bread Built Civilization

    For years, bread has been the villain of social media. Scroll for a few minutes, and you'll find someone telling you bread causes obesity, diabetes, inflammation, or that humans were never meant to eat it. History tells a different story. Bread didn't weaken civilization. Bread helped build it. From Grass to GreatnessImagine the first person who looked at wild grass and wondered whether those tiny seeds could become food. Nobody knows exactly how bread was invented. Maybe someone mixed crushed grain with water and left it in the sun. Maybe wild yeast landed in the mixture, and it began to bubble. Maybe someone cooked it on a hot rock beside a fire. Whatever happened, one thing is certain. Someone noticed something new and tried it again. That's how science often begins—with curiosity. Bread Changed EverythingOnce people learned how to make bread, life changed. Grain could be stored for months. Families no longer had to search for food every day. Villages grew into towns, and towns became cities. Soon, people could become bakers, builders, teachers, physicians, and merchants because someone else was growing wheat. Bread didn't just feed people. It helped create civilization. Bread Fed EmpiresThe ancient Egyptians depended on bread. Grain storage helped feed the workers who built the pyramids. The Romans knew that keeping bread available helped keep peace in the city. Even today, archaeologists find bakeries and loaves of bread preserved in Pompeii. Later, during the Klondike Gold Rush, my grandfather carried a sourdough starter into Alaska. Thousands of prospectors did the same. That's why experienced miners became known as "Sourdoughs." Bread traveled wherever people went. Then Bread ChangedOver time, bread changed. Factories made bread softer, whiter, and able to last longer on grocery store shelves. It became convenient, but much of what made bread special disappeared. Then, during the 1960s and 1970s, people began baking bread at home again. Books like The Tassajara Bread Book encouraged Americans to rediscover whole grains, sourdough, and fresh bread. Sometimes progress means remembering what we forgot. What Does the Science Say?Not all bread is the same. Whole-grain bread contains fiber, vitamins, minerals, and plant compounds that refined white bread often lacks. Study after study has found that people who eat more whole grains tend to have lower rates of heart disease, type 2 diabetes, obesity, and colorectal cancer. That's one reason whole grains remain an important part of the Mediterranean diet. The question isn't whether bread is healthy. The question is: Which bread? Keep It SimpleOne of the simplest meals is still one of the best. Take a slice of whole-grain bread, add good extra-virgin olive oil, and enjoy it with a bowl of soup or a Mediterranean meal. It doesn't need to be complicated. Some foods have survived for thousands of years for a reason. Bread is one of them. This week in my Substack, I dive much deeper into the history of bread, how it helped build civilization, why whole grains continue to be recommended by nutrition research, and why bread has become one of the most misunderstood foods on social media. You can read the full article on drsimpson.com, and if you're looking for Mediterranean recipes—including homemade bread, soups, and healthy meals—you'll find them at terrysimpson.com.

    Bread Built Civilization

  4. 9 Jul

    Soup: The Mediterranean Diet in a Bowl

    Soup: The Mediterranean Diet in a BowlOver the past few weeks, many of us have been looking at our refrigerators a little differently. News about Cyclospora, E. coli, and other foodborne outbreaks has made people nervous about fresh vegetables and herbs. At the same time, grocery stores are filled with expensive electrolyte drinks, protein broths, and wellness beverages promising to keep us healthy. However, there is a much simpler solution that has been around for thousands of years. Make soup.It may sound almost too simple, but soup remains one of the healthiest meals we can prepare. In fact, if someone asked me to build the perfect meal using what we know today about nutrition, I'd probably start with a pot of soup. Add onions, garlic, beans, tomatoes, leafy greens, herbs, perhaps a little chicken or fish, a drizzle of olive oil, and serve it with a slice of whole-grain sourdough. You've just created what I like to call the Mediterranean diet in a bowl. And to prove you can do that from any cuisine, my favorite soup is Dahl - and click here for the recipe. The First Food SafetyMore importantly, soup has always been much more than comfort food. Throughout history, people discovered that boiling food made it easier to digest and often safer to eat, even though they had no idea bacteria or parasites existed. Today, we know that proper cooking destroys organisms such as Cyclospora and many harmful bacteria, making soup not only delicious but also one of humanity's oldest food safety techniques. Furthermore, soup is one of the best ways to reduce food waste. We all have that refrigerator drawer that starts out as a crisper and eventually becomes what I call the "future soup drawer." A few carrots, some celery that's lost its crunch, half an onion, spinach that's beginning to wilt, or herbs that are no longer picture-perfect can all become tomorrow's lunch instead of tomorrow's compost. Rather than throwing them away, let them contribute their flavors to a pot of soup. Another reason I love soup is that it naturally brings together many of the foods we should be eating more often. Beans provide fiber and plant protein. Vegetables add vitamins, minerals, and phytochemicals. Herbs contribute remarkable flavors without relying on excess salt. A little olive oil adds healthy fats, while broth provides hydration along with naturally occurring electrolytes. Unlike many products marketed as "wellness foods," soup doesn't need fancy packaging or celebrity endorsements. It has been quietly doing its job for thousands of years. Better with Age - like meThen there's one final reason soup deserves a place in every kitchen. It gets better. Few foods improve overnight the way soup does. The flavors continue to develop, the broth becomes richer, and somehow the entire pot tastes more complete the next day. That's one reason soup has always been one of the original meal-prep foods. Long before social media was teaching us how to prepare lunches for the week, families simply made one large pot of soup and enjoyed it for several meals. Of course, every family develops its own favorites. In our house, taco soup is always a winner. It starts with onions, garlic, olive oil, canned beans, tomatoes, cumin, coriander, and chili spices before being finished with fresh lemon juice, avocado, and crushed whole-grain tortilla chips. It's hearty, inexpensive, packed with fiber, and it disappears quickly whenever I make it. Perhaps that's why every civilization eventually invented soup. It stretches ingredients, reduces waste, nourishes families, hydrates naturally, and transforms simple foods into something extraordinary. Sometimes the oldest ideas remain the smartest ones. This week on Fork U, we're diving into the remarkable history and science of soup, including why every civilization created its own version, why soup may be the Mediterranean diet in a bowl, why it often tastes better the next day, and even why a proper French consommé is one of the greatest achievements in culinary science. For the full story, listen to this week's episode of Fork U at drsimpson.com. And if you'd like some of my favorite soup recipes—including taco soup, Mediterranean-inspired soups, and other healthy meals—you'll find them at terrysimpson.com.

    Soup: The Mediterranean Diet in a Bowl

  5. 2 Jul

    How Cooking Made Us Human

    Fire didn't just change dinner. It changed us.If I asked you what made us human, you might say language. Or tools. Maybe agriculture. All of those changed our species, but I think one discovery came even earlier—and it may have been the most important of all. Fire. Not because it kept us warm. Not because it frightened predators. But because it cooked dinner. At first glance, that might seem like an odd claim. After all, cooking is something we do every day without much thought. However, when you look at the science and the history together, cooking becomes one of the most remarkable innovations in human evolution. More importantly, it changed far more than the taste of our food. For more in-depth discussion, go to my Substack channel at DrSimpson.com Cooking Changed the Food We AteBefore humans learned to control fire, food was difficult work. Raw meat is tough. Many roots are fibrous. Grains are nearly impossible to eat without processing, and many plants lock away their nutrients behind tough cell walls. Then everything changed. Cooking unfolds proteins, softens connective tissue, gelatinizes starches, and breaks down plant cell walls. As a result, our digestive system has less work to do, and we gain access to more of the calories and nutrients already present in the food. In other words, cooking didn't create nutrition. It unlocked it. Then Cooking Made Food SaferHowever, the story doesn't stop with nutrition. Long before anyone understood bacteria or parasites, early humans discovered something through observation. Food cooked over a fire made people sick less often. Today we know why. Heat destroys many harmful bacteria. It kills many parasites. It reduces the risk of foodborne illness. Consequently, cooking likely became one of humanity's earliest public health tools. Groups that regularly cooked their food would have lost fewer children to severe diarrheal disease, had healthier adults, and retained more of the calories they worked so hard to obtain. That is a tremendous evolutionary advantage. Flavor Matters More Than You ThinkThere is another benefit that often gets overlooked. Cooking made food taste better. That may sound obvious, yet it is incredibly important. Humans don't simply eat because food contains nutrients. We eat because food is enjoyable. Cooking creates hundreds of new flavor compounds through browning reactions that simply don't occur in raw food. Think about the smell of fresh bread. Or grilled steak. Or roasted coffee. Those aromas are products of cooking. Likewise, a cooked potato bears little resemblance to a raw one. The texture changes. The flavor changes. Even the way our bodies digest the starch changes. Fire didn't just feed us. It invited us back for another meal. The Real Lesson from EvolutionUnfortunately, some people oversimplify this fascinating story. They argue that because meat was important during human evolution, the ideal modern diet must consist almost entirely of meat. The science doesn't support that conclusion. Cooking improved meat. It also improved roots. Cooking made tubers tasty. Then cooking softened grains. And finally, it made legumes digestible The evolutionary advantage wasn't eating one perfect food. Instead, it was becoming adaptable enough to thrive on many foods by transforming them with fire. That is a much more interesting story—and one much better supported by the evidence. Why This Still Matters TodayEven in modern kitchens, we continue using the same principles our ancestors discovered thousands of years ago. We cook food to improve digestibility. And we cook food to improve safety. We cook food because it tastes better. Most importantly, we gather around meals because cooking has always been about more than calories. It has always been about family, community, and sharing stories. Perhaps civilization didn't begin with the first city. Perhaps it began around the first campfire.

    How Cooking Made Us Human

  6. 25 Jun

    The Bank of Muscle: Your Retirement Account Isn't Your 401(k)

    The Bank of Muscle: Why Your Real Retirement Account Isn't Your 401(k)I used to think retirement planning was all about money. Put enough away, let compound interest do its thing, and someday you'll enjoy the rewards. As I've gotten older, however, I've come to appreciate another form of savings that may be just as important. It's your muscle. Nobody reaches eighty-five and wishes they had less of it. Instead, people wish they could get out of a chair more easily. They wish they could carry groceries, travel, garden, and play with grandchildren. In other words, they wish they had more reserves. That's really what muscle buys us. Dad's First Retirement AccountI was fortunate. My father lived nearly ninety-nine years old, and he didn't simply survive. He lived. At eighty-five, Dad was walking three and a half miles every day. That's remarkable. Many people half his age don't walk that much. He had survived several heart attacks over the years, but he had reserves. Looking back, I realize that making it to eighty-five is one thing. Reaching eighty-five healthy enough to begin the sprint into your nineties is something else entirely. Dad didn't do anything exotic. He wasn't biohacking. He wasn't chasing supplements. He wasn't optimizing every laboratory value. He walked. And my mother cooked. Their meals weren't complicated. They enjoyed meat, potatoes, vegetables, soups, and desserts. They enjoyed life together. In hindsight, Dad was making deposits into his Bank of Muscle every day without ever calling it that. Then Life ChangedAs my mother's dementia slowly progressed, things began to fall apart. Dad stopped walking, not because he wanted to, but because he didn't want to leave Mom alone. He worried she might wander. At the same time, Mom stopped cooking. Breakfast became something out at a diner. Lunch might be a sandwich. Dinner often became cereal. I watched them both lose weight. Then I got the phone call no child wants. "Dad's in the hospital. He fell and couldn't get up." The fall wasn't the problem. Falls happen. What concerned me was that Dad no longer had enough reserve. After a couple of weeks in rehabilitation, I convinced him to move into an assisted living center close to our house. He wasn't thrilled with the idea, but something remarkable happened. Once Mom entered memory care and Dad had regular meals again, he began to thrive. He complained constantly about the food while gaining seventeen pounds. But he made friends and was always talking to someone or another. I would drive by and see him talking to anyone, from former Supreme Court Justice Sandra Day O'Connor, who lived there, and had a crush on my dad. My dad was making sure his neighbor got the newspaper, and yet he continued to complain about the food. All while gaining 17 pounds the first year. Twice a week, I would take Dad to dinner, and we would split a steak. The waitresses had a standing joke. They would ask him whether he wanted the kale salad. Dad would smile and say, "I grew up in an orphanage in Alaska. We grew kale, but we fed it to the cows. I'll eat the cow." He charmed every waitress in town. Eventually, after Mom died, Dad moved back home to Oregon and lived independently again. Visiting Angels helped with meals and companionship, but he was back in his own house. Looking back, I learned two things. Food matters. Muscle matters. Frailty Is the EnemyWe spend a lot of time talking about heart disease, cancer, cholesterol, and blood pressure. Those are important. However, frailty is another great enemy of aging. Frailty steals independence. One broken hip can change everything. A fall that would have been a nuisance at sixty can become life-changing at eighty-five. Muscle gives us reserve, and reserve allows us to recover. My father didn't avoid every setback. He survived them. That's what reserve does. Protein Helps, But It Isn't MagicThe supplement industry would love us to believe that a powder is all we need. Unfortunately, muscles didn't get the memo. Protein matters, especially as we age. Most experts recommend older adults consume about 1.2 to 1.5 grams of protein per kilogram of body weight each day, spread throughout the day rather than eaten all at once at dinner. For many people, that means aiming for twenty-five to thirty grams of protein at each meal.¹ However, protein alone isn't enough. A large meta-analysis found that protein supplementation without resistance exercise had limited effects on strength and muscle mass. In contrast, combining protein with resistance exercise produced meaningful improvements.² In other words, muscles need both building blocks and a reason to keep existing. Exercise Doesn't Have To Be FancyWhen people hear "resistance exercise," they often picture bodybuilders. That's not what the science requires. Walking hills counts. Gardening counts. Resistance bands count. Swimming counts. Carrying groceries counts. Yoga counts. For me, yoga became the answer. I'm not a gym person. Exercise isn't my hobby. I don't wake up every morning excited to work out. I do yoga because I know future Terry will appreciate it. I'm not training for the Olympics. I'm training for my eighties. Real Food Still WorksWhey protein is probably the most studied supplement because it's rich in leucine, an amino acid that helps stimulate muscle protein synthesis. As we age, muscles become less sensitive to that signal, which is why getting enough leucine becomes increasingly important.¹ Fortunately, you don't need expensive powders. Eggs, fish, dairy products, soy, beans, chicken, and meat all provide excellent protein. Personally, whey protein and I are not close friends. I've had lactose intolerance for years, and the slower gut that comes with GLP-1 therapy has made me even less tolerant of many whey products. Add stevia, sugar alcohols, and various flavorings, and my intestines politely object. Instead, I use egg protein or plant proteins. I avoid stevia because it tastes like electrical tape to me, and I don't need a chemistry experiment in a shaker bottle. Still, I recognize supplements have a role. If you're on a GLP-1 medication and eating less, or if you're simply busy, a protein shake or bar can be a useful tool. They aren't magic. They're convenient. A Father's WisdomAfter Mom died, Dad came to live with me in California. By then, I had discovered yoga. Dad teased me about it at first. Then one day, he looked at me and said something I've never forgotten. "I think you doing yoga is great. You're the right age. Doing this now is important. If yoga is what you like, buy all the spandex you want and keep doing it." Those words stayed with me. You're the right age. Doing this now is important. If you're lucky, your parents give you wisdom throughout your life. When you're young, you roll your eyes. Later, you realize those words become part of who you are. Money gets spent. Wisdom gets carried. Dad wasn't telling me to do yoga. He was telling me to keep moving. Make DepositsEvery age has different priorities. At twenty-five, you may be building a career. At forty-five, you may be raising children. At sixty-five, you may be protecting your muscle. At eighty-five, you may simply want enough reserve to get out of a chair and go to dinner with your family. The body doesn't really care whether those deposits come from yoga, barbells, swimming, pickleball, or walking. It only cares that you keep making deposits. Because someday you'll need to make a withdrawal. Life guarantees that. When that day comes, you'll be grateful for every walk, every stretch, every protein-rich meal, and every little thing you did, not because you loved doing them, but because they built reserve. Healthy aging isn't about dying young as slowly as possible. It's about building enough reserve so that when life knocks you down, you still have enough strength to get back up. And that may be the most important retirement account you'll ever own. ReferencesBauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559.Liao CD, Tsauo JY, Wu YT, et al. Effects of protein supplementation combined with resistance exercise on body composition and physical function in older adults: a meta-analysis. American Journal of Clinical Nutrition. 2017;106(4):1078-1091.Cruz-Jentoft AJ, Bahat G, Bauer J, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age and Ageing. 2019;48(1):16-31.

    The Bank of Muscle: Your Retirement Account Isn't Your 401(k)

  7. 19 Jun

    Did the Food Pyramid Make America Fat?

    If you read some low-carb sites, or Gary Taub's books, you will find the contention that the food pyramid - the last one being in 2011 - put America into a low fat, high carb diet responsible for today's obesity. That the government food pyramid misled a generation of people, and because we faithfully follow it, we became fat. The problem is, that isn't the case, but I want to go back in time and see why we have those government issued guidelines, and see where we are today. Dietary RecommendationsThe first major food guide appeared in 1943. It wasn't even a pyramid. It was called the Basic Seven. Created to prevent malnutrition and maintain stamina during World War II, it categorized foods into seven groups and served as the precursor to the modern food pyramid: 1: Green and Yellow Vegetables (e.g. leafy greens, green beans, carrots). 2: Oranges, Tomatoes, Grapefruit (or other raw greens high in Vitamin C). 3: Potatoes and Other Vegetables/Fruits (e.g., apples, potatoes, beets). 4: Milk and Milk Products (e.g. fluid milk, evaporated milk, cheese). 5: Meat, Poultry, Fish, or Eggs (as well as plant-based proteins like dried beans and nuts). 6: Bread, Flour, and Cereals (focusing on whole grain or enriched varieties). 7: Butter and Fortified Margarine (specifically noted to provide necessary calories and Vitamin A during rationing). The Basic FourThese came out in 1956 to help a growing America. doctors worried about malnutrition and vitamin deficiencies. Diseases such as pellagra, rickets, and scurvy were still being treated. A breakdown of the 4 food groups and how they currently fit into a balanced, healthy routine: 1. Fruits & Vegetables 🥦Focus: Whole forms (fresh, frozen, or canned without added sugars).Benefits: Packed with essential vitamins, minerals, and dietary fiber.Goal: Aim to make half your plate fruits and vegetables at meal times. 2. Grains 🌾Focus: Whole grains (oats, brown rice, whole-wheat bread).Benefits: Provides vital carbohydrates and fiber for sustained energy.Goal: Make at least half your daily grains "whole" to get the most nutritional value. 3. Protein 🥩Focus: Lean proteins like poultry, fish, eggs, legumes (beans/peas), nuts, and seeds.Benefits: Builds muscle mass, repairs tissues, and keeps you full.Goal: Include a portion of protein with every meal to keep metabolism regulated. 4. Dairy 🥛Focus: Milk, yogurt, and cheeses (or calcium-fortified plant alternatives).Benefits: Crucial source of calcium and vitamin D for strong bones and teeth.Goal: Opt for low-fat or unsweetened varieties whenever possible to limit excess sugar 1979 What to AvoidDirectly after the Basic Four, the USDA introduced the Hassle-Free Daily Food Guide (1979). The Hassle-Free Daily Food Guide (1979–1984) What changed: It kept the core Basic Four, but added a fifth group: Fats, Sweets, and Alcohol. Purpose: This was the first time a group was explicitly highlighted for the public to consume only in moderation. The transition away from the Basic Four marked a major shift in government policy: instead of just telling Americans to eat enough nutrients to avoid deficiencies, the focus changed to preventing chronic illnesses by telling people what to limit. The Food Guide Pyramid (1992–2005) The first guide to feature highly specific daily serving sizes across six distinct categories. Grains formed the massive base (6–11 servings), followed by fruits and vegetables, then dairy and meat, with fats/sweets resting at the tiny top peak. Fair Criticisms of the Food PyramidNone of this means the Food Pyramid was perfect. In fact, there are several reasonable criticisms. First, the pyramid did not do a great job distinguishing between whole grains and refined grains. A bowl of steel-cut oats is different from a sugary breakfast cereal, but both could look similar on a simple graphic. Likewise, the pyramid often treated fats as a single category when we now know that olive oil, nuts, and fish are different from trans fats and highly processed shortening. In addition, agriculture and food industry groups had influence over the process. That should not surprise anyone. Food policy has always involved scientists, government agencies, farmers, food manufacturers, and politicians. As a result, some recommendations reflected compromises rather than perfect science. That is a fair criticism, and it is one reason nutrition advice continues to evolve. However, we should also be honest about today's environment. While many criticize the influence of industry on older food guides, we now live in an age where nutrition advice often comes from influencers, supplement companies, podcasters, social media personalities, and people selling books, courses, or products. In other words, we have not eliminated outside influences. We have simply changed who those influences are. Therefore, the challenge today is the same as it has always been: separating evidence from marketing. Most importantly, the biggest problem facing Americans today is not that we are following an outdated Food Pyramid. Instead, it is that inexpensive, highly processed, calorie-dense foods surround us that require little preparation and are available everywhere. At the same time, portion sizes have increased, sugary beverages have become common, restaurant meals have grown larger, and fewer people cook regularly at home. As a result, we consume more calories than previous generations, while often moving less. The Real Reason We Became HeavierThe Food Pyramid did not make America fat. That story is appealing because it is simple, but simple stories are not always true. The reality is that obesity developed while most Americans were not following the Food Pyramid at all. Instead, we were eating larger portions, drinking more calories, consuming more ultra-processed foods, dining out more often, and cooking less frequently. At the same time, our food environment changed dramatically. Food became cheaper, more convenient, and available nearly everywhere. Consequently, it became much easier to consume excess calories without even noticing it. The real lesson is not that one graphic ruined America's health. Rather, the lesson is that every generation faces new food challenges and tries to solve them with the best knowledge available at the time. Some recommendations age well, while others do not. Yet one message has remained remarkably consistent for decades: eat more fruits and vegetables, include beans and whole grains, enjoy fish and other healthy proteins, cook when you can, and share meals with people you care about. That advice may not fit neatly into a pyramid, but it has stood the test of time.

    Did the Food Pyramid Make America Fat?

  8. 11 Jun

    The Scientists Who Built the Modern Snack

    How We EatMost of us think we know what we eat. However, nutrition researchers have learned a frustrating lesson over the years: asking people what they ate yesterday is often less accurate than anyone would like. Although food diaries and surveys can provide useful information, memories are imperfect, snacks are easily forgotten, and portion sizes tend to grow smaller in retrospect. Consequently, some of the most important nutrition research takes place in a setting that is both expensive and surprisingly simple—a metabolic ward, where every meal is prepared, every serving is weighed, and every leftover bite is measured. That approach is exactly what researcher Kevin Hall and his colleagues used in a landmark study at the NIH. Participants were given two different diets, one based largely on ultra-processed foods and another built around minimally processed foods. Importantly, the volunteers could eat as much as they wanted. Nobody instructed them to count calories, restrict portions, or lose weight. Nevertheless, participants consumed about 500 more calories per day when eating the ultra-processed diet. The same people, living in the same environment, produced dramatically different results simply because the food changed. Obesity in the US and Ultra-Processed FoodsAs a result, the study raised an intriguing question. If ultra-processed foods can influence calorie intake to that degree, why isn't everyone obese? After all, ultra-processed foods make up a large portion of the modern food supply. Grocery stores are filled with them, convenience stores specialize in them, and many restaurants depend on them. Yet despite widespread exposure to the same food environment, some people seem relatively unaffected while others struggle with appetite, cravings, and weight gain. Prego and Vanishing CaloriesTo understand how we arrived here, it helps to step back a few decades. During the latter half of the twentieth century, food companies increasingly turned to scientists, statisticians, and sensory researchers to understand consumer behavior. One of the most influential figures was Howard Moskowitz, a researcher who discovered that there was no single perfect food. Instead, he found that consumers tended to cluster into different preference groups. Some people preferred sweeter products, others wanted more texture, and still others favored stronger flavors. As a result, food manufacturers stopped searching for one ideal product and began creating multiple versions designed to appeal to different consumers. Meanwhile, another researcher, Steven Witherly, focused on a different question. Rather than asking what people preferred, he explored why certain foods were so rewarding. His work highlighted the importance of texture, aroma, crunch, temperature, and mouthfeel. In other words, food is not simply taste. Instead, it is a complex sensory experience involving multiple signals that influence how satisfying a meal feels. One of Witherly's most memorable concepts is known as vanishing caloric density. Certain foods, particularly puffed snacks, dissolve quickly in the mouth and create the sensation that they have almost disappeared. Although the calories remain, the physical experience of eating them can feel surprisingly brief. Consequently, these foods may be easier to consume in larger quantities before the body's normal satiety signals fully catch up. While that does not make such foods inherently bad, it does help explain why some snacks seem to empty themselves once the bag is opened. Ultra-Processed Foods and GLP-1At the same time, the modern food environment has become remarkably effective at attracting attention. Food manufacturers optimize texture, flavor, aroma, and convenience, while consumers encounter those products virtually everywhere. Therefore, the challenge is not simply one of personal responsibility. Biology, environment, culture, sleep, stress, and genetics all influence how people respond to food. Some individuals appear naturally protected, whereas others experience stronger reward signals and greater susceptibility to cravings. Interestingly, the recent rise of GLP-1 medications has provided another perspective on appetite. Many patients describe a quieter relationship with food, noting that foods which once demanded attention suddenly seem less compelling. The food itself has not changed; rather, the brain's response to it has shifted. Consequently, these medications have highlighted something obesity researchers have suspected for years: appetite is not merely a matter of willpower. Instead, it reflects a complex interaction between biology and an increasingly sophisticated food environment. Ultimately, Kevin Hall's study gave us an important clue about what happens when people are exposed to different types of food. Howard Moskowitz showed how companies learned to identify consumer preferences, while Steven Witherly helped explain why certain foods are so appealing in the first place. Together, their work offers a fascinating glimpse into the science behind modern eating and raises a question that may be more interesting than why some people gain weight. Perhaps the real mystery is why some people seem largely unaffected by an environment that was designed to capture our attention. For a deeper discussion of food engineering, the bliss point, vanishing caloric density, and what this means for appetite in the era of GLP-1 medications, listen to this week's episode of Fork U.

    The Scientists Who Built the Modern Snack
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About

Fork U(niversity) Not everything you put in your mouth is good for you. There’s a lot of medical information thrown around out there. How are you to know what information you can trust, and what’s just plain old quackery? You can’t rely on your own “google fu”. You can’t count on quality medical advice from Facebook. You need a doctor in your corner. On each episode of Your Doctor’s Orders, Dr. Terry Simpson will cut through the clutter and noise that always seems to follow the latest medical news. He has the unique perspective of a surgeon who has spent years doing molecular virology research and as a skeptic with academic credentials. He’ll help you develop the critical thinking skills so you can recognize evidence-based medicine, busting myths along the way. The most common medical myths are often disguised as seemingly harmless “food as medicine”. By offering their own brand of medicine via foods, These hucksters are trying to practice medicine without a license. And though they’ll claim “nutrition is not taught in medical schools”, it turns out that’s a myth too. In fact, there’s an entire medical subspecialty called Culinary Medicine, and Dr. Simpson is certified as a Culinary Medicine Specialist. Where today's nutritional advice is the realm of hucksters, Dr. Simpson is taking it back to the realm of science.

Information

  • Creator
    Terry Simpson
  • Years Active
    2018 - 2026
  • Episodes
    141
  • Rating
    Explicit
  • Copyright
    © Copyright 2026 Terry Simpson
  • Show Website
    Fork U with Dr. Terry Simpson

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