by Mike Critelli, 

Information Alone Is Not Enough

One of the challenges that has been top of mind to us as we build this browser-based AI-driven product is how to make it as effective as possible as it provides information and advice to users.

The mistake public health officials, the media, employers, educators, and many other leaders have repeatedly made is to assume that their job ends when they convey information about how we should act to maximize health.

We know from our personal and social experiences that even when family, friends, and other social influences are urging us to do the right thing, we fail to do so.

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by Mike Critelli, 

A Shift in Focus: From Additives to AI

Over the last few blogs, we have talked about unhealthy food additives and preservatives, excessive food consumption because some of these additives, like added sugar, sodium and fats, are designed to be addictive and succeed in doing so.

We are going to take what, at first glance, will seem to be a detour, but is a powerful opportunity to use AI as a thought partner in helping manage our eating and drinking habits.

The Social Side of Eating

Although all of us intuitively would understand this, research scientists Dr. Nicholas Christakis and James Fowler published a book whose theme is described in its title: Connections: The Surprising Power of Social Networks and How They Change Our Lives in 2010.

They summarized and analyzed extensive research on the social influences on our health, particularly what and how much we eat. People who are overweight or obese will tend to associate with others who are also overweight or obese.

They patronize the same restaurants or cafes, shop in the same parts of stores, are mostly likely to go to movie theaters and consume the biggest popcorn bucket or 40-ounce sugary soda.

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by Mike Critelli, 

As Americans, we are in a never-ending battle with those who try to make us dependent on and addicted to unhealthy foods and beverages. Last week, we discussed a small step to gain better control over our dietary habits: cutting back on unhealthy toppings, sauces, and dressings.

Today, we propose a completely different small step to help reduce unhealthy food and beverage consumption at the margins.

Ubiquity of Unhealthy Options

Unhealthy foods and beverages are more ubiquitous than ever. They are now available in places that didn’t carry them just a few decades ago—sporting goods stores, office supply stores, retail clothing stores, and even public libraries.

Fast food outlets like Starbucks have also realized their biggest unrealized revenue opportunity is to expand their drive-through and takeout services. That shift surprised me, particularly because Howard Schultz, Starbucks’ founder, modeled his stores on Italian cafes that served as “third places” for people to socialize, work, and engage in reading and writing.

Over the last 25 years, Starbucks—like many fast food outlets—became a quick stop, often a place where food and beverages are picked up en route to work, rather than a “third place” where customers linger for an hour or more.

Replacing Habits with Enjoyable Activities

What this means is that we need to build enjoyable and sustainable routines that wean us from unhealthy foods and beverages. We are most likely to eat when:

• Driving
  

• Sitting at a table or office desk
  

• Lounging at home
  

• Attending long, boring meetings with snacks provided
  

Everyone has a favorite activity that can replace sitting and eating. In my case, it’s listening to audiobooks. For others, it might be listening to music while walking, visiting a museum or art gallery, or hiking with a friend.

The Role of Social Influence

Social activity can either help or hurt our efforts to move away from unhealthy eating and drinking. One of the most important steps in redesigning daily routines is to assess how friends and family influence our habits.

My mom used to send us outside to play, especially since we lived next to a playground until I was 10 years old. At our summer cottage, we had a badminton net on the front lawn, which we used extensively.

When raising our own children, we lived in a private 20-home association where they could play safely outside. We’re grateful to our former next-door neighbors, whose daughter played highly competitive games of croquet with our children.

In contrast, some of my cousins lived in homes where their moms were constantly preparing food and putting it out between meals. When we entered their homes, eating felt inevitable—we felt we had to participate.

Choosing the Right Company (and Activities)

Some of our friends encourage physical activities that keep us away from food—pickleball, tennis, golf, long walks with dogs, impromptu hikes, and museum visits. Participating in charity sporting events, environmental cleanups, or helping someone who can't get out to run errands are all meaningful ways to stay active and engaged without snacking.

But we all have friends who steer us toward more sedentary, food-centered activities. My wife, for example, has friends who love to play bridge for 3–4 hours a day (my personal limit is one hour). Others invite us to buffets at their clubs, where the temptation to overeat is difficult to resist.

Making the Shift

To replace an unhealthy process with a healthy one, we almost always need to assess two things:

1. How we allocate our time
   

2. With whom we spend our social time
   

With awareness and intention, we can choose to gradually phase out mindless eating habits and replace them with healthier, more fulfilling alternatives.

by Mike Critelli, 

Far more of us know what we have to do to be healthy than actually live healthy lives. Does that mean we lack the strength of will, discipline, or character needed to be healthy?

Fortunately, that is not why we fall short. Professor Wendy Wood of the University of Southern California presented voluminous research in her book Good Habits, Bad Habits, offering a different perspective. People who succeed in living healthier lives focus on incorporating healthy habits—not on mustering more willpower. They organize their lives in ways that make healthy actions easy and automatic.

Ultra-Processed Foods: A Habit to Break

In recent blog posts, we’ve discussed the health risks of food and beverage additives, especially added sugars, sodium, and fats that trigger cravings. The most effective way to address this is by kicking the habit of buying and consuming ultra-processed foods.

To change this habit, keep the following in mind:

1. Understand your behavior. Replace unhealthy routines with healthy alternatives that are equally convenient, appealing, and affordable.
   

2. Focus on one habit at a time. Quick wins build confidence. Trying to change everything at once is often a recipe for failure.
   

3. Be prepared for peer pressure. When others notice your change in behavior, have a ready response to end the discomfort and stay on track.
   

Where Processed Ingredients Sneak In

We often think of ultra-processed foods as packaged snacks like chips. But many items cooked or baked for us—especially at restaurants—are loaded with processed ingredients.

Take pizza: while you could prepare one at home or enjoy an artisan version with fresh ingredients, what you’re more likely to get from a fast-food chain includes:

• Refined white flour crust
  

• Pre-shredded cheese with anti-caking agents and preservatives
  

• Commercial sauces high in added sugars and sodium
  

• Processed meats like pepperoni, sausage, or bacon
  

• Additives like emulsifiers, flavor enhancers, and preservatives
  
  

Even salads can be deceptive. A Caesar salad made with fresh lettuce, celery, carrots, and radishes may seem healthy—until it’s topped with croutons, ranch dressing, and processed cheese. These additions drastically increase calorie content and introduce ultra-processed ingredients.

Similarly, Americans often top a lean piece of beef with a sauce labeled Bearnaise, which in its traditional French form contains egg yolks, shallots, clarified butter, and white wine vinegar. In the U.S., we’re more likely consuming a sauce made with stabilizers, preservatives, and hydrogenated oils—ingredients designed to make us crave more.

A good place to start reversing these behaviors is by paying closer attention to the toppings and sauces offered at restaurants, particularly fast-food ones.

Small Changes, Big Results

A little vinegar and oil with spicy condiments makes a tasty, healthier alternative to heavy dressings. Lemon juice can replace ranch dressing. Nuts and seeds can take the place of croutons, offering both crunch and flavor without the additives.

These small adjustments can reduce calorie intake by 250–300 calories per meal.

Spices are also helpful substitutes. For example, cinnamon is a great way to flavor fruit or oatmeal without added sugar. I routinely add cinnamon to fruit instead of sugar, and it works well on plain oatmeal too.

The Math Adds Up

These small steps may seem minor, but the math is compelling. If you eat a Caesar salad three times per week and make these changes, you could reduce your calorie intake by 750 calories each week. Over a year, that adds up to a 10-pound weight loss—without changing anything else.

The Takeaway

These small, manageable steps are a great start on the path to healthier living. As we’ll explore in future blog posts, consistently taking small actions like these is surprisingly effective in supporting weight management and improving overall health.

by Mike Critelli, 

We've talked about why we should pay attention to the harmful effects of additives and preservatives. But what exactly makes them so dangerous? And if they're truly harmful, why isn't our government protecting us?

The Addiction Problem

Additives and preservatives are harmful because they work together to flood our bodies with chemicals that hijack our natural systems. Food companies — from manufacturers to restaurants to convenience stores — have one goal: get us to buy and consume more of their products.

The most powerful weapons in their arsenal are three simple additives: sugar, sodium, and fat. These ingredients trigger our brains to release dopamine, the same neurotransmitter linked to pleasure and reward that makes drugs and gambling addictive.

When foods combine all three — sugar, salt, and fat — they create a hyper-stimulating effect on the brain. Over time, our brains become conditioned to crave these foods. We literally become addicted.

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