Rethinking Ultra-Processed Foods

When I was in college, my diet was a vast majority carbs – specifically English muffins and white bread from the dining hall. I’d load them up with butter, peanut butter and jelly, or – if I was feeling adventurous – some turkey and cheese. Meanwhile, my late-night study sessions (and occasional all-nighters) were fueled by potato chips and Taco Bell, paired with sugary coffee or an energy drink.

At the time, I didn’t think much about how my eating habits were affecting my health. But years later, when I was in my 30s, everything changed.

My dad – a particularly healthy, active, non-smoker – was diagnosed with Stage 4 lung cancer. That diagnosis shook me to my core and forced me to take a hard look at my own diet and lifestyle. Initially, I felt overwhelmed trying to figure out which health and wellness practices were “the best.” Even the experts disagreed. But as I started digging deeper, experimenting, and homing in on what truly worked, I saw patterns emerge amidst the nutritional noise.

What I uncovered wasn’t just insightful – it was life-changing. And now, I’m on a mission to share those findings, starting with one of the biggest culprits behind poor health and wellness: ultra-processed foods (UPFs).

What Are UPFs?

Ultra-processed food is anything edible that is industrially produced – foods you couldn’t make in your own kitchen because they require specialized ingredients or machinery. They often contain long, chemically-complex ingredients or additives you wouldn’t recognize or keep in your pantry, such as emulsifiers, artificial flavors, and preservatives. Think of items like soda, flavored chips, instant noodles, and packaged desserts.

Why Focus on UPFs as We Begin 2025? 

A Personal Wellness Goal

Reducing my reliance on UPFs is my top health goal this year.

Over the years, I’ve built strong habits around quality sleep, exercise, meditation, time in nature, and limiting screen time. While my diet is balanced overall, I still find myself leaning on foods like protein bars, chips, and breakfast cereals – not because I prefer them to whole foods, but because they’re convenient. Sound familiar?

If you’ve experienced this too, you’re not alone. Together, we can tackle UPFs and prioritize whole, nutrient-rich foods for better health, energy, and mental clarity in 2025.

Subtraction Over Addition

Sometimes, the most effective changes aren’t about doing more – they’re about doing less.

Wellness doesn’t always require adding another task to your plate. Removing habits like over-reliance on UPFs can be simpler and more transformative. By focusing on subtraction, you create space – mentally and physically – for healthier choices to take root and become second nature.

The Prevalence (and Danger) of UPFs

Did you know that 70% of the American food supply consists of UPFs?

These foods are engineered to be irresistibly tasty – loaded with sugar, fat, and salt – to overstimulate your brain’s reward system. This triggers surges of dopamine, the brain’s "feel-good" chemical, making UPFs incredibly hard to resist.

Over time, UPFs can also dull your taste buds, making healthier foods less appealing and fueling a cycle of cravings. Combined with their ubiquity, UPF's addictive properties create a powerful barrier to better health. 

Let’s explore what UPFs are doing to your brain – and how you can break free.

What UPFs Are Doing to Your Brain

1. Impaired Decision-Making and Learning

UPFs don’t just impact your waistline – they rewire your brain.

• Prefrontal Cortex: This is the brain region responsible for decision-making, self-control, and goal setting. Diets high in UPFs can impair this area, making it harder to resist short-term temptations in favor of long-term goals.

• Hippocampus: Essential for memory and learning, this brain region is particularly vulnerable to the chronic inflammation triggered by UPFs. Diets high in sugar, unhealthy fats, and additives can reduce neurogenesis (the growth of new neurons) and impair memory creation and learning.

The result? A vicious cycle: UPFs alter your brain, reducing your ability to regulate cravings, which leads to more reliance on these foods. By reducing UPFs and prioritizing whole, nutrient-dense foods, you can protect these critical brain regions – improving focus, memory, and the ability to make healthier choices.

2. Poor Sleep Quality

UPFs do more than fill you with "empty calories" – they directly disrupt sleep, which is essential for overall well-being.

• Added Sugars: Found in sodas, snacks, and desserts; these cause blood sugar spikes and crashes that lead to nighttime restlessness and frequent overnight waking.

• Caffeine: Hidden in products like diet and regular sodas, some ice creams, hot cocoa, and dark chocolate, caffeine blocks adenosine (a brain chemical that promotes sleep) and delays restorative stages like REM and deep sleep.

Poor sleep has a cascading effect on your health, impairing memory, focus, and even your body’s ability to repair itself. Chronic sleep disruption caused by UPFs can also increase the risk of mood disorders like anxiety and depression.

3. Increased Risk of Mood Disorders

The rise in mood disorders like anxiety and depression is linked, in part, to the increased consumption of UPFs.

• Gut-Brain Axis: Additives, preservatives, and added sugars in UPFs disrupt the balance of your gut microbiome, which plays a critical role in regulating brain chemicals like serotonin and dopamine, which directly regulate your mood and emotions.

• Inflammation: This microbiome disruption then triggers chronic inflammation, which affects the brain’s reward systems and stress response, contributing to emotional dysregulation and disorder.

In contrast, diets rich in whole foods – fruits, vegetables, lean proteins, and omega-3s – support gut health, reduce inflammation, and improve emotional resilience.

Ready to Reduce UPFs? Here’s How to Start:

1. Learn to Decode Labels

One of the easiest ways to cut back on UPFs is by carefully reading ingredient labels. If you can’t pronounce an ingredient or wouldn’t find it in your kitchen, it’s likely ultra-processed.

Watch for:

• High-fructose corn syrup: Linked to weight gain and type 2 diabetes.

• Emulsifiers: Added for texture but disruptive to gut health.

• Synthetic dyes: Associated with childhood behavioral issues and allergies.

2. Replace Sugary Drinks

Sugary drinks are a leading source of added sugars. A single soda can contain more than the recommended daily limit! Instead, try:

• Infused water with fresh fruit or herbs.

• Herbal teas for a caffeine-free, antioxidant-rich option.

• Sparkling water with a splash of 100% juice for a refreshing alternative.

3. Prioritize Whole Foods

Building meals around fresh, whole ingredients is key. Start with:

• Fruits, vegetables, and whole grains for fiber and nutrients.

• Lean proteins and healthy fats for sustained energy.

Shop the perimeter of the grocery store, where fresh items like produce, meat, and dairy are usually located. Cooking at home also gives you full control over ingredients.

Tip: Prepare healthy snacks like nuts, fresh fruit, or veggies with hummus to avoid processed options when hunger strikes.
 

Finally, Mindset is Everything

• Start Small: Focus on one manageable change at a time, like swapping out sugary drinks or reading food labels.

• Be Kind to Yourself: UPFs are designed to be addictive, so don’t expect perfection. Progress is what counts!

Let’s Make 2025 the Year of Less UPFs

Reducing UPFs is my personal wellness goal this year, and I’d love for you to join me.

For personalized strategies to cut back on UPFs and nourish your brain and body, reply to this email or book a free consultation here.

Here’s to a healthier, happier you in 2025!

Jamey Maniscalco, PhD
Founder – Manifest Wellness