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Happy Thursday, Zapien — Here’s what we’re diving into this week:
How processed food drives inflammation and what to eat instead
Free safe supplement guide to skip guesswork
Community highlights: Sleep tips, recovery routines, and oil debates
Andy Galpin’s science-backed routine to boost performance
Forever,
Karol, Martin, Simon & Andy
Presented By
Popular Discussion
The Link Between Processed Foods and Chronic Inflammation: Why Whole Foods Matter More Than Ever
In today’s fast-paced world, convenience often wins out over nutrition. Processed foods and ready-made meals have become dietary staples for many of us, offering a quick solution to our hectic lifestyles. But behind their convenience lies a growing concern: the strong link between processed foods and chronic inflammation—a silent driver behind many of the most common health problems today, including type 2 diabetes, cardiovascular disease, and obesity.
Understanding how inflammation works—and how our daily food choices contribute to it—can empower us to make better decisions for long-term health. Especially during life’s busiest seasons, when the lure of convenience foods is strongest, whole foods matter more than ever.
What Is Chronic Inflammation?
Inflammation is a natural and necessary immune response. When the body detects injury or infection, it sends immune cells to repair the damage. This is known as acute inflammation and is usually short-term.
Short Hack Long Life
Master your breath, master your stress.
Breathing happens on autopilot. But a few minutes of conscious breathwork can lower stress, boost focus, and calm your nervous system.
A 2023 study co-authored by Andrew Huberman found that daily breathing exercises outperformed mindfulness meditation for stress reduction.
One method stands out for its simplicity: Box Breathing.
How to Box Breathe:
1. Inhale for 4 seconds
2. Hold for 4 seconds
3. Exhale for 4 seconds
4. Hold for 4 seconds
→ Repeat for at least 6 rounds
You’ll feel the shift quickly. Lower heart rate. Clearer thoughts. And a sense of calm you can actually control.
Need a demo? Here’s a short video guide.
Free Tool of the Week
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WhatsApp Group Summary
Sleep & Relaxation
Discussion:
Members shared different approaches to better sleep, from supplements like glycine, magnesium, and L-theanine to lifestyle strategies such as reducing blue light or practicing yoga.
Consider this:
• Try simple habits first: limit screens before bed and test relaxation techniques like breathing or yoga.
• If adding supplements, start with well-studied basics like magnesium, ideally with professional advice.
Cooking Oils
Discussion:
Members compared oils for cooking and found olive oil best for salads or cold use, while canola or avocado oil were preferred for frying and high heat.
Consider this:
• Use olive oil for cold dishes or finishing meals.
• Choose canola or avocado oil for high-heat cooking to keep it stable and safe.
Melatonin & Performance
Discussion:
Members noted that melatonin itself doesn’t directly improve athletic performance, but by supporting better sleep it may indirectly help recovery and next-day performance. Evidence in studies remains mixed.
Consider this:
• Think of melatonin as a tool for improving sleep quality rather than a performance enhancer.
• If you try it, track how your sleep and recovery change, and get professional guidance if needed.
Community Health Stack
Dr. Andy Galpin
Human performance scientist, professor, and Executive Director of the Human Performance Center. Focused on translating evidence-based strength, endurance, mobility, and recovery research into practical longevity strategies.
Andy's Trusted Brands
Andy's Health Routine
Routine:
• Wake-Up: Early rise with standing and movement
• Workout: 6×/week alternating strength and endurance, seasonally varied
• Recovery: Sauna or cold exposure 1–2×/week
• Sleep: Prioritizing quality rest with recovery tracking
Workout:
• Strength: Full-body sessions ~3×/week
• Cardio: Low/moderate/high-intensity mix weekly
• Daily Movement: Stair use and staying active throughout day
Diet:
• Nutrition: Whole foods, calorie-balanced, high protein
• Adjustments: Tweaked quarterly via bloodwork
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Health Disclaimer
New Zapien’s products and services are not intended to substitute for professional medical guidance. Our content and media offerings do not aim to diagnose, cure, or address any medical issues.
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