The Wellness Brew - Issue 01

Plastic is everywhere — in your food, your water, your air, and increasingly, your body. This week we dig into what the latest science actually says, how you're being exposed, and the practical steps worth taking now. But first, we filtered the noise — here’s what’s worth knowing this week.

HIIT (high intensity interval training) may actually shrink arterial plaque. A randomized controlled trial published in the European Journal of Preventive Cardiology followed 60 patients with coronary artery disease through six months of supervised HIIT — two sessions per week at 85–95% of peak heart rate. At the end of the study, the HIIT group showed a measurable reduction in atheroma (plaque) volume, while the control group saw no change. The proposed mechanism is increased shear stress on artery walls during high-intensity effort, which appears to trigger beneficial vascular remodeling independent of cholesterol levels. [Study] [Via Max Lugavere]

Ultra-processed food in early childhood is linked to worse behavior later. A study published this month in JAMA Network Open followed Canadian children from their preschool years and found that higher consumption of ultra-processed foods was significantly associated with behavioral and emotional difficulties in childhood — including anxiety, fearfulness, aggression, and hyperactivity. The findings add to a growing body of research suggesting that the effects of early diet on brain development are more lasting than previously understood. [JAMA Network Open, March 2026] [Via Dr. Rhonda Patrick]

Low omega-3 levels carry the same mortality risk as smoking. In a recent episode of The Dr. Hyman Show, Dr. Rhonda Patrick discussed research from Dr. Bill Harris using the Framingham cohort — one of the most referenced cardiovascular datasets in existence. The data showed that individuals with a low omega-3 index carried comparable all-cause mortality risk to smokers, suggesting that chronically low omega-3 status is as dangerous as smoking. The average American omega-3 index sits around 5% — well below the protective threshold of 8% or higher. [Dr. Hyman Show, Ep. 1068] [FoundMyFitness: Omega-3 Index]

53 medical schools just committed to teaching nutrition — starting this fall. The U.S. Department of Health and Human Services announced last week that 53 medical schools across 31 states have agreed to require at least 40 hours of nutrition education for incoming students beginning in fall 2026. For context, the current average is 1.2 hours of formal nutrition education per year — and as of 2024, 75% of U.S. medical schools required no clinical nutrition classes at all. The American Medical Association and Association of American Medical Colleges both voiced support for the shift. [HHS Announcement] [NPR]

Green tea may be one of the simplest longevity habits you're not taking seriously. Thomas DeLauer recently spotlighted the Ohsaki study — a landmark JAMA-published cohort of 40,530 Japanese adults tracked over 11 years — which found that green tea consumption was inversely associated with all-cause mortality and cardiovascular disease mortality. The active compounds are catechins, particularly EGCG, which have demonstrated anti-inflammatory and cardioprotective effects across numerous studies. For a habit that costs pennies a day and requires zero lifestyle disruption, the evidence-to-effort ratio is hard to argue with. [Ohsaki Study, JAMA 2006] [Via Thomas DeLauer]

Microplastics Are Inside You.

The research on microplastics has moved quickly. A 2025 study in Nature Medicine found microplastics and nanoplastics present in human brain, liver, and kidney tissue — with the brain showing the highest concentrations of any organ, and those concentrations having increased by approximately 50% over just eight years. A year earlier, a study published in the New England Journal of Medicine found that patients with microplastics detected in their carotid artery plaque were twice as likely to experience a heart attack, stroke, or death from any cause over the following three years compared to those with none detected.

To be clear about what the science does and doesn't say: both studies are observational and neither proves causation. The authors of both acknowledged this openly. However, what we have is a rapidly growing body of consistent associative evidence across multiple organ systems that is compelling enough to take seriously — and compelling enough to act on.

How you're being exposed

Microplastics enter the body through three primary routes: ingestion, inhalation, and to a lesser extent skin contact. A 2026 study in the Journal of Hazardous Materials estimated that the average American adult ingests close to 60,000 microplastic particles per day — far higher than earlier estimates, because previous studies failed to account for fruits, vegetables, and grains, which absorb particles from plastic-contaminated soil and irrigation water. But food packaging is only part of the story. Heating food in plastic containers accelerates the leaching of particles into what you eat. Plastic water bottles, particularly when warm or reused, are a significant vector. Indoor air — loaded with microfibers shed from synthetic textiles, carpets, and furnishings — means you're inhaling them too, often without realizing it.

The most concentrated sources of daily exposure tend to be the ones hiding in plain sight: plastic food storage, single-use packaging, plastic-lined coffee cups, and bottled water. One study found that a single liter of bottled water can contain hundreds of thousands of nanoplastic particles.

What you can reasonably do

Reduce unnecessary exposure and take measures to limit exposure where you can. Swap plastic food and water containers for glass or stainless steel, avoid heating food in plastic, filter tap water with a quality carbon or reverse osmosis filter, and choosing fresh whole foods over heavily packaged ultra-processed products. Following these practical steps will collectively reduce your exposure significantly and are worth pursuing right away.

Three things you can do this week:

1. Swap your plastic food and water containers for glass or stainless steel. Plastic bottles and food storage containers — especially when warm, scratched, or reused — shed particles directly into what you consume. And never heat food in plastic: heat accelerates breakdown and leaching significantly. Glass and stainless steel eliminate both exposure vectors entirely, the upfront cost is low, and the swap is permanent.

2. Filter your tap water — and stop buying bottled water. Bottled water is not the safer alternative most people assume. Research has found that a single liter can contain hundreds of thousands of nanoplastic particles, making it one of the higher-exposure options available. A quality carbon block filter or reverse osmosis system significantly reduces microplastic content in tap water and is far cheaper over time. Look for filters independently certified by NSF International.

3. Consider supplementing with a high-quality omega-3 if you are not regularly eating fatty fish. As Dr. Rhonda Patrick discussed this week, research from the Framingham cohort found that a low omega-3 index carries comparable all-cause mortality risk to smoking — and the average American sits well below the protective threshold of 8%. If you're not eating salmon, sardines, mackerel, or similar fish at least twice a week, a daily fish oil supplement providing 2g of combined EPA and DHA is worth considering. Look for products independently tested for purity and oxidation through ConsumerLab or IFOS.

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Wellness, filtered.

The Wellness Brew

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Disclaimer: The Wellness Brew is for informational purposes only and does not constitute medical advice. The content published here is not intended to diagnose, treat, cure, or prevent any disease or health condition. Always consult a qualified healthcare professional before making any changes to your diet, supplement routine, or lifestyle.