Forget Dieting—Here’s What Really Improves Health
Welcome to this week’s edition of Public Health without Politics.
This week’s newsletter is all about small habits that make a big difference—whether it’s a brisk walk in the park, a fiber-filled meal, or a smarter approach to fitness.
Below you’ll find new research on how just 20 minutes in nature can lower stress and boost immunity, why movement matters more than the number on the scale, and what happens when you double your fiber intake.
Plus, a look at the latest health headlines—from AI personal trainers to a 90-year-olds refreshingly simple eating habits.
Have a great week,
—Richard
Trending in Health this Week
Exercise for Impulse Control: New research finds that just 12 weeks of cardio training can strengthen the brain’s ability to focus and manage impulses.
AI Personal Trainers? A new AI Coach offers personalized workouts and motivation, but reviewers say it still can’t match the insight of a real trainer.
A new Q&A from The Wall Street Journal explores how to identify and reduce ultra-processed foods, noting that while many carry health risks, not all are equally bad and some can still fit into a balanced diet. If in doubt, go back to what you know, junk foods.
New research is reshaping how scientists understand and treat migraines, moving beyond old myths about triggers.
A recent WSJ op-ed argues that while no one can literally get younger, advances in longevity science and lifestyle changes make it increasingly reasonable to try to slow aging.
Ozempic on the cheap: President Trump is reportedly negotiating with Ozempic’s maker to sell low-dose weight-loss drugs for about $149 a month. Think of Ozempic as running back the kickoff. There’s a lot more to do before you get to the goal line.
Changing your gym routine can help build more muscle and strength—but doing it too often or randomly can hurt your progress. Particularly with weights, remember, “low and slow.”
An 89-Year-Old Nutrition Expert’s Favorite Foods: Marion Nestle keeps it simple with real, mostly plant-based meals, weak coffee, and the occasional indulgence like ginger ice cream and corn chips. I’m a bit critical of some of her recommendations, read Fixing Food to see why.
20 Minutes of Nature Can Boost Your Health
Spending time outdoors doesn’t just feel good—it triggers real biological changes that lower stress, strengthen immunity, and even improve gut health.
Stress relief: Within minutes of being in nature, heart rate slows, blood pressure drops, and stress hormones like cortisol decrease, activating the body’s relaxation response. One way to ensure this happens is travel with a silent partner or none at all. As the Tremeloes said, Silence is Golden.
Immune boost: Breathing in natural scents such as pine releases compounds that increase “natural killer” cells, which help fight viruses—effects that can last for weeks.
Microbiome benefits: Touching soil and plants exposes the body to beneficial bacteria and antimicrobial compounds that may improve immunity and mood.
Even small doses count: A 20-minute park walk, gardening, or even viewing nature images can produce measurable calming effects.
My thoughts: As often as I can, I hike in silence. I generally prefer well-marked (because getting lost is stressful) but not crowded trails. I keep hiking in mind for virtually every vacation.
What Happens When You Double Your Fiber Intake
A week-long experiment increasing daily fiber to about 35 grams showed measurable benefits for energy, appetite, and digestion.
Participants reported feeling fuller longer and avoiding mid-afternoon energy slumps.
Higher fiber intake helped steady blood sugar and reduce cravings for sweets.
Digestive regularity and overall satisfaction after meals improved within days.
My thoughts: Try and eat more beans, lentils, oats, berries, apples, pears, avocados, broccoli, and leafy greens.
Fit, Not Thin: Why Movement Trumps Dieting
Instead of obsessing over the scale, experts suggest prioritizing physical fitness—because increasing steps, muscle strength and cardiorespiratory health has a strong link to lowered risks of cancer, depression, diabetes, and early death.
Research shows dieting rarely provides lasting results; most weight lost is often regained within five years (see above for weight loss drugs).
Your body shape is influenced by many factors—genes, hormones, environment but there is a great deal that is under your control.
The main takeaway: Go for a walk, build strength, get your heart rate up—and worry less about the number on the scale.
Inspirational Quote
“Small daily improvements are the key to staggering long-term results.”
—James Clear