Encased in a black shell that resembles a minature avocado lies the powerful pili nut, a type of tropical tree nut indigenous to the Philippines. Listen in this week as Dee delves into the nutritional profile of this amazing tropical nut and why you may want to make it your next pantry staple.

Reference:

Millena, C. G., & Sagum, R. S. (2018). Philippine pili (Canarium ovatum, Engl.) varieties as source of essential minerals and trace elements in human nutrition. Journal of Food Composition and Analysis, 69, 53–61. https://doi.org/10.1016/j.jfca.2018.02.008

This week, Dee dives into the ​recently released Environmental Working Group's (EWG) 2025 ​Shopper's Guide to Pesticides in Produce, commonly known as "The Dirty Dozen and Clean Fifteen ​List​s", with a spotlight on blackberries—a new addition to the Dirty Dozen​ list, coming in at number ten. Listen in as Dee explains why blackberries made the list for the first time this year, ​and delves into the other produce items on both the Dirty Dozen and Clean 15 Lists to help ​you make safer, cleaner decisions for your plate and your health.

References:

Blackberries: Dirty Dozen newcomer. (2025, June 11). Environmental Working Group. https://www.ewg.org/foodnews/blackberries.php?

Get a downloadable copy of the EWG's 2025 Shopper's Guide to Pesticides in Produce (Dirty Dozen & Clean 15 Lists): https://www.ewg.org/foodnews/

​In a groundbreaking new study, researchers have developed a blood and urine test capable of identifying how much ultra-processed food is in your diet. By analyzing metabolites—chemicals produced as the body breaks down food—researchers can now distinguish between individuals who consume high amounts of ultra-processed foods and those who eat little to none. Listen in this week as Dee discusses the details of this study and how the test works, what it means for the future of nutrition research and personalized nutrition, and how it could help guide healthier food choices.

Reference:

Abar, L., Steele, E. M., Lee, S. K., Kahle, L., Moore, S. C., Watts, E., O’Connell, C. P., Matthews, C. E., Herrick, K. A., Hall, K. D., O’Connor, L. E., Freedman, N. D., Sinha, R., Hong, H. G., & Loftfield, E. (2025). Identification and validation of poly-metabolite scores for diets high in ultra-processed food: An observational study and post-hoc randomized controlled crossover-feeding trial. PLoS Medicine, 22(5), e1004560. https://doi.org/10.1371/journal.pmed.1004560

From its impressive nutritional profile to its role in blood sugar balance and gut health, sorghum just might be the next superfood you’ve never heard of. Listen in this week as Dee digs into the ancient grain that’s quietly stealing the spotlight in modern nutrition. Whether you're curious about how to cook it, bake with it, or just want to diversify your plate—Dee lays it all out for you.

Reference:

Stefoska-Needham A. (2024). Sorghum and health: An overview of potential protective health effects. Journal of Food Science, 89(S1), A30–A41. https://doi.org/10.1111/1750-3841.16978

The results of a new study shows that consumption of polyphenols in certain foods--known as methyl adaptogens--can turn back your biological clock. Listen in this week as Dee discusses the study and reveals the short list of common foods that literally help you age better from the inside out.

Reference:

Villanueva, J. L., Vita, A. A., Zwickey, H., Fitzgerald, K., Hodges, R., Zimmerman, B., & Bradley, R. (2025). Dietary associations with reduced epigenetic age: a secondary data analysis of the methylation diet and lifestyle study. Aging. https://doi.org/10.18632/aging.206240

A new study shows that a specific blend of cocoa and carob powder improves metabolic health markers in people with Type 2 diabetes. Listen in this week as Dee discusses the study, the specific ratio of cocoa to carob used in the study, and how this delicious duo offers a new strategy for supporting blood sugar balance.

Reference:

Villalva, M., García-Díez, E., Del Carmen López De Las Hazas, M., Lo Iacono, O., Vicente-Díez, J. I., García-Cabrera, S., Alonso-Bernáldez, M., Dávalos, A., Martín, M. Á., Ramos, S., & Pérez-Jiménez, J. (2025). Cocoa-carob blend acute intake modifies miRNAs related to insulin sensitivity in type 2 diabetic subjects: A randomised trial. Food & Function, 2025(8), 3211–3226. https://pubs.rsc.org/en/content/articlelanding/2025/fo/d4fo04498c

Groundbreaking new research challenges conventional beliefs about cholesterol and heart disease. A one-year prospective study of 100 metabolically healthy adults following a long-term ketogenic diet found no correlation between extremely high LDL cholesterol and the progression of coronary artery disease. Listen in this week as Dee explains the study, the importance of personalized risk assessment, why cardiac imaging might matter more than cholesterol levels alone, and what this means for patients, practitioners, and the future of cardiovascular health.

Reference:

Soto-Mota, A., Norwitz, N. G., Manubolu, V. S., Kinninger, A., Wood, T. R., Earls, J., Feldman, D., & Budoff, M. (2025). Plaque begets plaque, ApoB does not. JACC Advances, 101686. https://doi.org/10.1016/j.jacadv.2025.101686

If you’re struggling with fatigue, chronic constipation, weight gain, or weight loss resistance, an underactive thyroid could be the hidden cause. Listen in this week as Dee explains how the thyroid gland plays a big part in regulating metabolism, digestion, and energy, and the role of diet and lifestyle in treating the root cause of thyroid hormone imbalance.

Work with Dee: https://deemccaffrey.com/