By Michael J. Critelli | MakeUsWell Newsletter, 

We are living through one of the fastest scientific revolutions in the history of human health. Every month, new findings emerge that overturn long-held assumptions about metabolism, weight regulation, and chronic disease. 

At the same time, media outlets and social-media influencers continue to oversimplify or exaggerate early findings—making it almost impossible for the average person, or even a busy clinician, to know what is real.

This is why AI agents are becoming indispensable. They can scan new research instantly, separate strong evidence from weak correlation, and explain complex findings with a level of precision and calm that today’s information ecosystem simply cannot match.

Two areas of recent science—gut microbiome research and the interaction among stress, sleep, and ultra-processed foods—show why intelligent AI assistance is no longer optional. They both show that strong research emerges too fast for us to understand and absorb into nutritional decision making and media coverage is a poor way to keep up with this research. 

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

Over the past two years, the meteoric rise of GLP-1 drugs like Ozempic, Wegovy, and Mounjaro has disrupted not only healthcare but also the food industry’s quiet science of seduction. These medications suppress appetite, slow digestion, and blunt the dopamine rewards associated with overeating. For millions of users, they represent liberation from a lifelong biochemical trap—one that food scientists have spent decades perfecting.  

Within the last week, their importance in population health has been underscored by an attempt by the Trump Administration to negotiate a price of $149 a month, far below their current pricing to large commercial insurance plans and employers.

But as with any innovation that changes human behavior, there is a counter-move underway. In the same way marketers learn to outwit ad blockers and hackers evolve to bypass new security systems, food manufacturers are experimenting with reformulations to preserve the allure of their most profitable products. This is not a morality play with heroes and villains. It is a systems-level conflict between two forms of applied science: one medical, one culinary; one designed to quiet appetite, the other to awaken it.

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

On October 27, 2025, my wife, son, and in-laws ordered takeout from a local restaurant. That simple act reminded me of a neglected topic: the cues influencing our nutritional decisions when we order online or by phone after viewing digital menus.

We’ve often discussed nutritional outcomes from grocery shopping and dining out, but digital menu design—now central to how Americans eat—deserves special focus. According to Grand View Research, the U.S. online-originated food delivery and takeout market is projected to grow at a 9.6% compound annual rate from 2025 to 2030. This isn’t merely a convenience trend; it’s a profound shift in how behavioral design and algorithms shape our eating patterns.

Restaurants have long used “menu engineering”—strategic choices about layout, descriptions, and visual cues—to influence ordering behavior. When dining moves online, those levers become far more powerful. 

On apps like Uber Eats, DoorDash, and Grubhub, every image, ranking, and prompt is guided by real-time data. Our cravings and nutritional outcomes are molded by the invisible architecture of digital interfaces.

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

I often start my mornings at Starbucks in Darien, Connecticut, or Naples, Florida. They open early, and like most cafés and restaurants today, they’re loud. The music is so high-volume that conversation is difficult.

At a new restaurant in Darien, I once arrived right at 7 a.m. as its first and only customer. The music was blasting. When I asked the host to turn it down, he said the owner insisted it stay loud all day.

This is not a global norm. In Germany, Japan, and much of Europe, cafés maintain a quiet hum. The contrast made me wonder: why do American restaurants equate noise with “energy”? And what does that do to our health?

Research now shows that noise doesn’t just shape ambiance—it reshapes our eating behavior and physiology.

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

One of the insights we have gained from decades of study, research and management of health programs is that the body is a network, not a collection of parts. Many symptoms are “downstream signals” of dysfunction elsewhere, because physiological systems are tightly interdependent — through nerves, hormones, circulation, and immune pathways.

For decades, digestion was seen as a simple mechanical process—food goes in, nutrients come out, waste leaves. We now know it’s far more complex: the gut is an intelligent, dynamic ecosystem that communicates continuously with the brain, immune system, and metabolism. Its balance—or imbalance—affects nearly every dimension of health, especially how we respond to chronic stress and environmental pressures.

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

We all know that much of today’s reporting—whether in mainstream outlets or alternative media—fails to meet even minimum journalistic standards. Too often, writers start with a preferred narrative and then cherry-pick or “force-fit” data to support it. Nowhere is this more pervasive than in nutrition reporting.

1. Confounding Variables and Reverse Causation

A favorite media trope is the “diet soda causes diabetes” story. One headline in Eating Well declared: “Diet Sodas May Actually Be Raising Your Diabetes Risk, New Study Says.” The fine print reveals that researchers merely found an association: participants who drank the most diet soda had a 129% higher relative risk of Type 2 diabetes than those who drank the least.

But an association is not causation. People who choose diet sodas may already be struggling with weight gain or insulin resistance—precisely the people at higher risk for diabetes. In other words, drinking diet soda may be an effect, not a cause, of underlying problems.

Even when studies attempt to control for confounding variables (age, gender, existing health status, income, exercise), unmeasured differences remain. Observational studies can suggest relationships, but they rarely prove anything.

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

Over the last few months, we have presented a diverse body of guidance on optimal nutritional habits. But we have to recognize that someone who accesses nutritional guidance is usually starting from a point of dissatisfaction with his or her current nutritional habits and the effect it has had on his or her body. 

Aside from learning what health professionals recommend relative to what we eat, anyone researching the countless number of resources on nutritional guidance invariably discover that physicians or nutritionists vary in the advice they give on the frequency, size and timing of meals. Differences in advice on meal frequency and fasting don’t necessarily mean that these individuals with deep domain knowledge are contradicting one another — they’re often optimizing for different goals, populations, and contexts.

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

In 2019 and 2020, I gained a life-changing insight into health. In July 2019, a holistic medicine doctor recommended that I reduce sugar and simple carbohydrate consumption because my hemoglobin A1c had spiked above the high end of the acceptable range. He punctuated his advice with cautionary notes about diabetes and macular degeneration.

I followed his advice and brought this metric back down.  

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

Seafood should be one of the healthiest and most sustainable foods on our plates. Rich in omega-3 fatty acids, lean protein, and essential micronutrients, it is often held up as a cornerstone of a heart-healthy diet. 

Yet the truth is more complicated. Every bite of seafood carries a story—not just of the ocean or river it came from, but of how our industrial systems handle waste, how fisheries are managed, and how chemicals and contaminants move through our environment. To eat seafood wisely, you need to understand the invisible risks and make informed choices.

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

When Americans think about the health effects of eating meat, they usually focus on calories, fat, or whether a cut is “red” or “white.” What few of us realize is that how animals are raised shapes the nutritional quality of meat, the risks of antibiotic resistance, and even the health of surrounding communities. The gap between perception and reality is wide—and consequential.

The Hidden Crisis on Your Plate: Antibiotic Resistance

Consumers often fear antibiotic residues in meat. That’s misplaced. Withdrawal rules make residues minimal by slaughter time. The real danger is antibiotic-resistant bacteria that thrive on farms where drugs are used routinely.

Feedlots and barns often medicate entire herds to prevent outbreaks in crowded conditions. Over time, resistant strains of Salmonella and E. coli emerge. Cooking kills bacteria, but resistance spreads through raw meat handling, contaminated water, and airborne dust. Resistant infections kill thousands of Americans annually—yet few link their pork chop or burger to this silent epidemic.

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

Walk into any supermarket and you’ll see a wide array of claims on chicken and egg packaging: organic, cage-free, free-range, pasture-raised, natural. For consumers who care about health, food safety, and animal welfare, the language can be confusing. Of all these terms, “organic” is the most tightly regulated. But what does it really mean—and what doesn’t it cover?

Feed Requirements

For both meat chickens (broilers) and laying hens (which produce eggs), organic certification begins with the feed. Birds must be given certified organic feed, which is grown without:Synthetic pesticides

1. Synthetic fertilizers

2. Genetically modified organisms (GMOs)

3. Antibiotics or growth-promoting drugs

Feed matters because it influences not just bird health, but also the quality of the eggs and meat. Organic feed rules reduce chemical residues in food and support more sustainable farming practices. Farmers must use approved suppliers, and the supply chain itself is audited to prevent shortcuts.

No Rutine Antibiotics or Hormones

The organic label also sets strict rules on drug use:

No synthetic hormones. 

U.S. law bans hormones in all poultry production, organic or not. So, when you see “no added hormones” on chicken or egg packaging, it’s technically true—but it applies to the entire industry.

No routine antibiotics. 

Conventional producers may still use antibiotics to prevent or treat illness in crowded flocks. Organic standards prohibit this. If an organic bird becomes sick and requires antibiotics, the farmer must treat it for humane reasons, but the animal and its products can no longer be marketed as organic. This rule forces organic farmers to rely on prevention—cleaner barns, more space, better ventilation, and natural remedies.

Living Conditions

Organic rules require housing that allows for natural chicken behaviors, including:

1. Year-round outdoor access
2. Space to scratch and peck
3. The ability to dust bathe
4. Access to perches and exercise areas

Compared to conventional barns, this is a step up. However, “outdoor access” can be loosely interpreted. Some large-scale organic operations provide only small screened-in porches attached to massive barns. These meet the technical standard but hardly resemble the green pastures shown on cartons.

The USDA requires access to be “meaningful,” but enforcement varies. Consumers who want to ensure truly pasture-based farming should look for additional certifications such as Certified Humane, Animal Welfare Approved, or “Pasture Raised.”

Certification and Oversight

To use the USDA Organic seal, farms must be inspected and certified by accredited third-party certifiers. Auditors review feed sourcing, living conditions, and medical treatments, and they conduct annual on-site visits.

This process distinguishes “organic” from vague claims like “natural” or “farm fresh,” which have no legal definition or inspection process. Farms misusing the organic seal face penalties or loss of certification.

Independent Watchdogs

While USDA certification sets a baseline, independent groups often go further in holding producers accountable:

Cornucopia Institute: Publishes a widely used Organic Egg Scorecard, rating brands from one to five “eggs.” Cornucopia has exposed large “industrial organic” farms that technically comply with the rules but provide only token outdoor access. Their reports help consumers identify farms that truly align with the spirit of organic practices.

Certified Humane: Offers additional animal-welfare certifications, with stricter standards for space, outdoor access, and humane handling.

Animal Welfare Approved (A Greener World): Considered one of the most rigorous certifications, requiring continuous pasture access and prohibiting cages or confinement.

Global Animal Partnership (GAP): Known for its “Step 1–5+” welfare ratings, widely used by Whole Foods Market.

These groups give consumers tools to go beyond the USDA baseline and reward farms that genuinely prioritize animal welfare and sustainable practices.

What “Organic” Does Not Guarantee

Even with all these protections, the organic label does not automatically guarantee that:

1. Birds had extensive access to pastures. Outdoor space can be minimal.
2. The highest welfare standards were met. Organic barns can still house thousands of birds in tight quarters.
3. Meat or eggs are nutritionally superior. Nutrient content depends heavily on diet, breed, and pasture time, not just organic certification.

Why the Label Still Matters

Despite its limitations, the USDA Organic seal remains one of the strongest assurances available. It means that:

1. Birds were fed non-GMO, pesticide-free feed.
2. No antibiotics or growth drugs were used.
3. Chickens and hens had at least some opportunity to engage in natural behaviors.
4. Farms were subject to independent inspection every year.

For many shoppers, organic represents a reliable baseline of trust. Those seeking higher welfare or environmental standards can layer on independent certifications like Cornucopia’s top-rated producers, Certified Humane, or Animal Welfare Approved.

Bottom Line

When you buy organic chicken or eggs, you are choosing food produced under real, enforceable standards. The USDA Organic program ensures cleaner feed, reduced chemical use, and better living conditions than conventional systems. But organic is not the whole story. Independent watchdogs like the Cornucopia Institute and animal welfare certifiers provide the deeper accountability many consumers want. Organic is a good foundation—but pairing it with stronger certifications is the best way to align your purchases with your values.

By Michael J. Critelli | MakeUsWell Newsletter, 

Most people believe that unhealthy eating is simply a matter of willpower. We assume that if we had a little more discipline, we could resist the sugary snack, the fast-food drive-through, or the late-night raid on the fridge. But as research—and everyday experience—show us, our nutritional choices are shaped less by hunger and more by a series of hidden triggers.

These triggers are everywhere: a stressful day, a celebratory dinner, peer pressure from friends, or even the convenience of quick and affordable food. The problem isn’t that we don’t know fruits and vegetables are better for us than salty snacks—it’s that the forces around us nudge us into patterns we barely recognize until they become habits.

We’re building a browser-based product to help people bring those hidden triggers to the surface. Once visible, they can be managed, redirected, and eventually transformed into healthier patterns.

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

When I was growing up, I was fortunate to have parents who lived through the Great Depression of the 1930s. They were frugal, disciplined, and constantly aware that small choices, repeated every day, add up to big financial consequences. They taught me two timeless lessons: pay close attention to small, daily expenses, and understand the power of compounding interest on what we save.

Charities understood this principle as well. In the 1930s, the National Foundation for Infantile Paralysis launched the “March of Dimes,” asking everyday Americans to contribute just ten cents. Millions did, and those nickels and dimes funded the research that ultimately produced the polio vaccine. Small amounts, collected consistently, transformed into something world-changing.

The same principle applies to our food and beverage habits. Too often, media commentators claim that low-income people “cannot afford to eat healthy.” What they overlook is how much money leaks away through daily, habitual purchases of unhealthy food and drinks. Those small, routine indulgences often cost more than healthier alternatives—and they damage our health in the process.

Take coffee for instance. No matter where I am in the world, I start my day with a cup of espresso or black coffee. I know exactly what it costs me, and I accept it as an affordable ritual. But what I do not accept is the parade of oversized, sugary beverages I watch people order at Starbucks, Dunkin’ Donuts, or Caffè Nero. These drinks are loaded with sugar, cost significantly more than plain coffee, and trigger cravings for even more unhealthy food.

An AI-powered nutrition tool I envision could instantly calculate the real cost of these habits: that daily Frappuccino adds up to hundreds, even thousands of dollars a year. More importantly, it quietly consumes a substantial portion of someone’s salary while adding inches to the waistline.

Three decades ago, I gave up adding cream and sugar to my coffee. A holistic medicine practitioner later reinforced the wisdom of that choice: two cups of black coffee a day not only suppress appetite but are dramatically cheaper and healthier than sugary alternatives. I still spend about $2,000 a year on coffee, but I watch others spend nearly double that on drinks that undermine both health and finances.

I also abandoned soda early in my life. Replacing multiple cans of sugary soft drinks with water—tap or filtered—saved me even more than the coffee switch. What shocks me today is watching people with modest incomes load up on soda at convenience stores. They are literally draining their wallets for the privilege of consuming empty calories.

At restaurants, small adjustments also make a big difference. Ordering appetizer-sized portions, splitting entrees, or taking half the meal home can cut costs dramatically while preventing overeating. Servers, who depend on tips, are skilled at upselling desserts, drinks, and oversized portions. But resisting these nudges not only protects our health—it protects our bank accounts.

I’ve also noticed a healthier, thriftier alternative: ordering a salad with added protein instead of a full protein entree. It satisfies the craving without the oversized portion or inflated price. My wife and others who are vigilant about their health routinely ask for half the entree to be boxed immediately. The second meal costs nothing extra, and the calorie load is cut in half.

These seemingly small choices compound over time. By consistently choosing water over soda, plain coffee over sugar-bomb lattes, and smaller meals over oversized ones, we build a reserve of savings. My parents taught us to put those savings into a jar—what they called “paying yourself first.” The feeling of control and empowerment from even modest savings reduces stress and builds long-term wellbeing.

Consider the math: saving $1,000 a year and investing it at 5% interest accumulates over $33,000 in 20 years. Even if we redirect only 25% of that toward savings, we are still $8,250 ahead—while also being healthier, lighter, and less stressed.

The truth is simple. Eating healthy is not beyond our reach. It is a matter of awareness, discipline, and valuing our health enough to redirect small, daily expenditures. By choosing wisely at the margins, we put ourselves first—financially and physically.

Would you like me to also create a companion table that shows annual and 20-year savings from common beverage swaps (e.g., soda → water, Frappuccino → black coffee)? It could make this argument even more persuasive.

By Michael J. Critelli | MakeUsWell Newsletter, 

In The Graduate (1967), an older family friend famously advises a drifting college grad: “I have one word for you: plastics.” At the time, it meant prosperity, efficiency and modernity. Today, it might be a warning.

We use plastic constantly—sipping coffee in to-go cups, cooking on nonstick pans, grabbing bottled water on the run. But science is uncovering an unsettling truth: these conveniences can contaminate our food, water, and bodies with microplastics and harmful chemicals.

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

Building on the “Inner Game” of Eating

Over the last few months, we’ve explored ways to build a healthier relationship with the foods and beverages we consume.

Last week, I introduced the idea of applying “inner game” thinking—breaking down our nutritional choices into their smallest components so we can act on them more purposefully.

This week, I want to push that idea further—by showing how AI-powered experiential learning can make those choices second nature.

Done right, this approach blends education, physical activity, and technology into experiences that reshape habits from the inside out.

Read more

By Michael J. Critelli | MakeUsWell Newsletter, 

We live in a culture flooded with nutritional advice—count your carbs, eliminate sugar, intermittently fast, go keto, eat Mediterranean. Yet, despite all the noise, many people still struggle with food choices. They feel caught in a cycle of discipline and relapse, shame and overcorrection. What if the problem isn’t just about what we eat—but how we think about eating in the first place?

Ultimately, having a healthy relationship with food and putting it into its proper place in our lives is the one unifying strand among all the different factors that cause us to eat too much or eat the wrong things. That’s where the “Inner Game” philosophy might come into play.

Read more

by Mike Critelli, 

Our recent blogs have focused on food and beverage additives and preservatives and their role in creating and enhancing cravings, as well as economic, merchandising, social, and psychological causes of nutritional decisions.

An increasing number of Americans understand this, but most do not realize that the first line of attack for improving healthy nutrition starts at the farm or the pasture. The healthiness of produce, meat, dairy products, and grains is heavily influenced by:

• Seeds

• Soils

• Environmental conditions

• Chemicals used in agricultural processes

  Read more

  ]]> tag:makeuswell.org,2013:Post/2212762 2025-07-24T02:47:03Z 2025-07-24T02:47:04Z

  by Mike Critelli, 

  
  

  Although it is not the primary cause of obesity, the differences between what and why we consume sweet treats during holidays and at other celebratory events is symptomatic of a much deeper societal issue.

  Our lives would not be the same without birthday cakes, Thanksgiving pies, Christmas cookies, or chocolates shared with loved ones on Valentine’s Day or as a treat shared when we eat a chocolate Easter bunny. What would weddings be like if the bride and groom did not cut the wedding cake and serve it to guests? How do we rethink what we do for all these special occasions?

  The link between sweet treats and holiday celebrations dates back far before our country’s founding and appears in many countries and cultures. Getting rid of unhealthy sweet treats on these special occasions is not realistic or even desirable.

  Read more

  ]]> tag:makeuswell.org,2013:Post/2211095 2025-07-16T10:50:52Z 2025-07-16T10:50:52Z

  by Mike Critelli, 

  
  

  For a sizable part of the global population that has enough money to buy healthy foods and beverages, but chooses to eat unhealthy foods and beverages, one motivation is the way we have been wired to link unhealthy foods and beverages with positive emotions.

  We will explore one of them today: “comfort.” Next week, we will explore the link between foods and celebratory occasions.

  ---

  The Comfort Response

  When we are stressed out, we often are induced to eat unhealthy and junky food which either we or a person offering it to us calls “comfort food.”

  This is not a new phenomenon and it actually was not linked to food a few generations ago. Our parents and grandparents often pursued comfort and calm through an alcoholic beverage before, during or after dinner every day. In many households in the 1950’s and 1960’s, supposedly the golden age of American life, adults felt a need to drink an alcoholic beverage to calm their nerves after what routinely was a stressful work environment or, in the case of stay-at-home moms, a stressful day at home.

  Some took tranquilizers or pain killers to deal with the physiological effects of stress. A scan of 1950’s advertising shows that even cigarettes were marketed as stress relievers and that some doctors were heavy tobacco users.

  Read more

  ]]> tag:makeuswell.org,2013:Post/2209659 2025-07-10T09:28:01Z 2025-09-19T11:41:40Z

  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.

  Read more

  ]]> tag:makeuswell.org,2013:Post/2208201 2025-07-03T09:12:49Z 2025-07-03T09:12:50Z

  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.

  Read more

  ]]> tag:makeuswell.org,2013:Post/2206316 2025-06-25T08:36:09Z 2025-06-25T08:36:09Z

  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.

  ]]> tag:makeuswell.org,2013:Post/2204764 2025-06-19T08:21:42Z 2025-06-19T08:21:42Z

  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.

  
  

  ]]> tag:makeuswell.org,2013:Post/2202751 2025-06-10T06:22:53Z 2025-06-12T14:45:55Z

  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.

  Read more

  ]]> tag:makeuswell.org,2013:Post/2201806 2025-06-04T08:16:12Z 2025-06-23T23:58:27Z

  by Mike Critelli, 

  
  

  As we prepare to launch our innovative browser-based tool designed to alert you about harmful food additives and preservatives, it's important to first understand why these substances are so prevalent in today's food supply. Producers, retailers, restaurants, and bakeries all incorporate additives into their products—but why?

  Historical Context: From Daily Markets to Supermarket Shelves

  A century ago, shopping for food was a daily activity, driven largely by seasonal availability. Advances like frozen vegetables were groundbreaking during my childhood, allowing food choices to become less seasonal. Today, this innovation has significantly expanded—but it has also introduced a range of artificial additives and preservatives to our diets.

  Why Food Producers Rely on Additives

  Food producers use additives for several reasons:

  • Preservation and Shelf Life: Additives prevent spoilage caused by bacteria, mold, and oxidation. Without them, food would need more frequent replenishment, increasing costs and reducing supermarket shelf space.

  • Visual Appeal: Artificial colors make foods appear fresh, vibrant, and consistently appealing, capitalizing on consumer preferences.

    Read more

    ]]> tag:makeuswell.org,2013:Post/2200580 2025-05-28T09:03:25Z 2025-05-28T09:03:25Z

    by Mike Critelli, 

    
    

    Many of us know about obvious food allergies and intolerances - peanuts, shellfish, the lactose intolerance I discovered on my honeymoon. But what about the hidden dietary triggers behind your chronic headaches, seasonal allergies, or heart palpitations?

    Beyond these obvious food issues, there are broader, less obvious connections with commonly-occurring medical conditions. AI large language models cannot replace licensed healthcare professionals, but they can be an extremely useful complementary tool to help zero in on root causes that healthcare professionals are unlikely to uncover.

    Here's the reality: Medicare and commercial insurance pay healthcare providers to diagnose and treat diseases, not to identify root causes. AI can scan a broader landscape of food triggers faster and more reliably than time-constrained clinicians.

    When Doctors Miss the Connection

    The Racing Heart Mystery

    Twice in my 20s in Chicago, and again at age 61 in Connecticut, my heartbeat spontaneously sped up to 180 beats per minute while at rest. Cardiologists diagnosed "spontaneous SVT of unknown origin" and prescribed Inderal.

    In May 2010, another SVT episode sent me to Dr. Edward Schuster of the Stamford Health System. He didn't seem alarmed and said he thought he knew what was happening. When I arrived, he asked two simple questions:

    1. Did you take a Sudafed decongestant pill today?

    2. How many cups of coffee did you drink today?

    I had taken Sudafed for severe spring hay fever and had unusually high coffee consumption because a restaurant server kept refilling my cup.

    I gave up decongestants and strictly controlled caffeine. Dr. Schuster commented that I had just passed a free stress test with flying colors. The combination may have triggered all my episodes.

    The Wine Connection

    In 2004, two glasses of California white wine at a Los Angeles restaurant left me with excruciating abdominal pain for two days. Multiple specialists, countless tests—no answers.

    Three years later, my sister mentioned she'd stopped drinking white wine for the same reason. Her doctor identified sensitivity to the sulfites used as wine preservatives. Sulfite sensitivity is linked to abdominal pain and many other symptoms. A simple connection that could have saved me years of wondering.

    The Sugar-Allergy Link

    I've had seasonal allergies since childhood. Antihistamine sprays, decongestants, allergy shots, and even deviated septum surgery at age 38—nothing worked.

    In June 2019, Dr. Thomas Brunoski recommended changing my diet to reduce a high A1c level. He prescribed something resembling the Atkins diet: heavy on protein, low on sugar and simple carbohydrates.

    By April 2020, I had lost 25 pounds and my A1c dropped to normal. But I also noticed something unexpected: my brutal spring allergies had virtually disappeared. My daughter Katie connected the dots—added sugars increased inflammatory reactions that had accentuated my allergic predisposition.

    Why AI Changes Everything

    When I query AI large language models about dietary connections, they reveal links between food practices and medical issues that don't appear food-related—musculoskeletal pain, headaches, seasonal allergies, respiratory infections.

    Added sugars, food and beverage preservatives like sulfites, processed foods, and sodium in packaged foods can trigger or worsen a wide range of conditions. The recent FDA reversal on Red Dye #3 being "generally regarded as safe" shows how food additives can even trigger childhood hyperactivity.

    Healthcare providers have 15-minute appointments and insurance pressures. AI can provide a much larger checklist of possible root causes that providers may not have time to identify.

    Recent research reveals connections we didn't know five years ago. For example, people with diets high in ultra-processed foods or added sugars were more at risk of COVID hospitalization. A 2022 UK Biobank study entitled "Consumption of ultra-processed foods increases risk of COVID-19" is one of many suggesting this link.

    The Opportunity

    Our MoveFlux business is developing a browser-based solution to help patients with this root cause analysis. We're building tools that don't replace doctors, but arm both patients and providers with better data for more targeted treatment.

    Imagine walking into your next appointment not just with symptoms, but with AI-identified patterns linking your migraines to specific preservatives, or your joint pain to particular food combinations.

    We can experiment with dietary changes to isolate root causes tailored to our individual metabolism. Healthcare professionals we consult also need the best available information to diagnose and treat whatever issues we present.

    Drawing these links could transform how we think about our health and the partnerships we establish with our healthcare providers. That's personalized medicine powered by data—and it's what we're building now.

    
    

    ]]> tag:makeuswell.org,2013:Post/2196826 2025-05-12T04:48:40Z 2025-05-15T18:28:16Z

    by Mike Critelli, 

    
    

    In the mid 2000s, as Pitney Bowes’ CEO, I embarked on an initiative to improve how our employees ate when at work or when commuting to and from work. I was influenced by research summarized by Prof. Brian Wansick, then at Cornell, in a book called Mindless Eating. His research demonstrated that much of our excess food and beverage consumption was driven by environmental factors unrelated to our craving for food.  

    That made complete sense to me for several reasons:

    1. Grocery retailers charge consumer packaged goods companies far more for placement of foods and beverages at certain places in the store. They specifically recognized that if a food or beverage item was on a shelf between an adult’s waist and eye level, it was far more likely to be purchased. Retailers initiated “shelf placement fees” to capture additional revenue. In retail grocery stores, candy and junk food at the checkout counter are both highly profitable and easily accessible. It was often an impulse purchase, especially for parents with impatient children. Think of these fees as the equivalent of a first class airplane seat.

       Read more

       ]]> tag:makeuswell.org,2013:Post/2192649 2025-04-24T07:32:01Z 2025-04-24T07:32:01Z

       by Makeuswell, 
       

       
       

       Dr. Patrick Leahy isn’t just leading a university. He’s keeping something sacred alive.

       At Monmouth, through the Springsteen Archives and Center for American Music, he’s helping us hold on to the sounds that shape who we are. This isn’t just about records in boxes. It’s about the music that lives in our bones.

       Think about when John Fogerty sings “Put me in, coach!” in Centerfield. It hits something deeper than the ears. It taps into our collective consciousness. The part of us that remembers backyard games, big dreams, and second chances. That’s the power Dr. Leahy is helping preserve.

       Abir, chairman of MakeUsWell, has gotten to know Dr. Leahy over time. He speaks of him with respect—as a brilliant mind and a pragmatic builder. Someone who sees the long game, but never loses the human note.

       Under Dr. Leahy’s watch, Monmouth has become more than a school. It’s a place where music, history, and identity are treated with care. A place where the soul of American sound is archived, explored, and honored.

       At MakeUsWell, we believe in what brings people together. Sometimes it’s health. Sometimes it’s data. And sometimes—it’s a song that makes you remember who you are.

       That’s what Dr. Leahy is keeping alive. And we’re all better for it.

       
       

       ]]> tag:makeuswell.org,2013:Post/2186053 2025-03-27T08:17:17Z 2025-03-29T20:48:55Z

       by Mike Critelli, 
       

       
       

       Last year, Dr. Gary Welch and Colleen McGuire of Silver Fern Healthcare joined our MakeUsWell Network. Their tag line is “Human Understanding Unlocked.” Their business is focused on addressing a fundamental issue we must address if we are to have viable healthcare and health insurance systems and to have global competitiveness across a variety of fronts.

       The United States throws more money at health and healthcare than any other nation in the world, and achieves horrible outcomes. We have the same pathology in our public education system as well, but this blog will just focus on the issue of health improvement.

       When I was growing up, the way we thought about health was that we “got sick” through no fault of our own, either because of an infectious disease like pneumonia or a gastrointestinal condition from eating contaminated food. One of my grandmothers had diabetes and had one leg amputated below the knee, but I did not understand what caused it. At the time, we thought about diseases and illnesses as conditions that happened to us and over which we had little or no control. 

       There were exceptions. We knew about alcoholism, drug addiction, and lung diseases from excessive smoking. I had uncles, aunts and cousins who had alcohol dependency or died of lung cancer. But we did not focus on obesity or the metabolic disorders to which it contributed. Hypertension, coronary artery disease, Type 2 diabetes, and cancers of our gastro-intestinal tract were not as common as they are today.

       Read more

       ]]> tag:makeuswell.org,2013:Post/2177116 2025-02-21T11:55:36Z 2025-02-21T11:55:36Z

       by Mike Critelli, 
       

       
       

       Introduction

       Zoonotic diseases are infections transmitted from animals to humans. These diseases pose a significant global health threat, as evidenced by past outbreaks such as the Ebola virus, SARS, and bird flu outbreaks. With rapid globalization and increased human-animal interactions affecting disease transmission patterns, innovative solutions to detect and prevent zoonotic diseases are urgently needed. 

       Artificial Intelligence (AI) has emerged as a powerful tool that can help monitor, predict, and mitigate the spread of zoonotic infections through advanced data analytics, machine learning, and automation. AI can be leveraged in the early detection, monitoring, and prevention of zoonotic disease transmission.  

       AI in Early Detection of Zoonotic Diseases

       One critical aspect of controlling zoonotic diseases is early detection. AI plays a pivotal role in analyzing vast amounts of data to identify patterns and predict potential outbreaks before they escalate. Several approaches illustrate how AI contributes to early detection:

       Read more

       ]]>