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Issue 18: An Update on Weekly.health
The latest nutrition research and actionable tips to improve your health and an update on what could be next at Weekly.health.
James K
October 24, 2025
In partnership with
Welcome to Weekly.health’s 18th issue. Every week, we explore cutting-edge research, actionable advice, and science-backed nutrition insights to help you live longer and healthier.
Our aim is to help you live another 10 healthy years and cut your risk of age-related disease.
🗒️ In This Issue:
📚 Books We’re Reading Right Now
⏱️ Longevity & Healthspan: Live Longer & Healthier
📈 Research Digest: What’s new in nutrition science
📚 An Update on Weekly.health
🛍️ Things You Might Like
❤️ Support Weekly.health: Help us keep the research flowing
📘 Glossary of Terms: Definitions for technical terms in this issue
📚 Books We’re Reading Right Now
 | If you're serious about health, nutrition, and living better for longer, Lifespan by Dr David Sinclair is essential reading. He’s one of the world’s leading researchers on ageing, and in this book, he lays out the science behind why we age and what we can do to slow it down. If you're already focused on improving your health today, this could change how you think about tomorrow. Weekly.health may be compensated when you buy. Your purchase helps to support us to continue this newsletter. |
⏱️ Longevity & Healthspan: Live Longer & Healthier
🧠 Keep your brain fit: Move, think & eat for clarity
This review of 109 trials in healthy older adults found the best results for preventing cognitive decline came from combining regular exercise with brain training. Exercise or mental workouts alone still helped. Diet-wise, Mediterranean-style eating and omega-3 supplements showed modest but real benefits for memory and mental speed. So, move often, challenge your brain, and eat like you’re on holiday in Greece. (source)
🌿 Eat for a sharper mind & stronger muscles
A four year study on more than 3,000 older adults who followed a DASH or MIND-style diet - rich in plants, fish, beans, and whole grains - showed participants kept both their brains and muscles healthier over the four years. They scored higher on memory tests and had better strength and walking speed. Simply put: more greens, grains, and beans; less salt and processed meat. Eating this way may help you stay strong, steady, and mentally sharp as you age. (source)
📈 Research Digest: What’s New in Nutrition Science
Here’s the best of recent nutrition research:
📱 Online food content can nudge healthier choices
Scrolling healthy food content online (e.g. recipes, health tips, influencer posts) modestly improves young adults’ eating habits and intentions. But real change sticks when content is clear, positive, and relatable. Want better results? Follow nutrition creators who post affordable meals, use healthy eating apps with reminders, and skip ads that guilt-trip. For healthier habits, pick digital content that feels empowering, not preachy. (source)
😴 Eat better, sleep better
A review of 11 studies found that people with obesity who changed their diet - by eating fewer calories, adding more protein, or using plant-based supplements - slept much better than those who didn’t. Saffron worked especially well, and sticking with the changes for at least 16 weeks gave the best results. In short: small, steady diet tweaks can make a big difference to your sleep. (source)
🥩 Less beef = healthier gut & heart
In a 4-week trial of 30 adults, eating a Mediterranean-style diet with less lean beef led to lower TMAO (a compound linked to heart disease). Compared to an American-style diet, those eating 14 g beef/day cut TMAO by up to 53%, while 71 g/day also helped - though 156 g/day gave smaller benefits. The less beef participants consumed, the greater the benefit. For context, on average most people in the UK eat ~86 g and in the USA ~120 g daily. So: less beef, healthier heart. (source)
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📚 An Update on Weekly.health
We’re nearly five months in, with thousands of readers, growing engagement, and a thriving community built around evidence-based longevity and health.
To keep improving, we’re refining how we operate so we can scale responsibly while maintaining the same quality you expect.
Weekly.health will always be free to read, but each issue takes real time and resources to produce. We occasionally recommend science-backed products we genuinely trust (earning typically under 25p / $0.25 per purchase) and carefully chosen sponsors that pay around $1 per click. These small steps help offset expenses, but they don’t come close to covering our true costs.
That’s why we’re exploring paid, in-depth guides on topics like sleep, supplements, nutrition, and exercise for healthy ageing. While the newsletter shares the latest research each week, these guides will go much further, giving you structured, easy-to-follow plans that turn science into clear, actionable steps for improving your health and longevity. They’ll also help keep the Weekly.health newsletter free for everyone.
👉 We’d love your input
Would you be interested in these kinds of deep-dive guides?
Your feedback will help shape the next phase of Weekly.health, and it only takes two minutes.
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🛍️ Things You Might Like
Discover the products, services, and retailers we’ve mentioned in past Weekly Health issues, all in one place so you can explore at your own pace.
🇬🇧 UK Readers Osavi Omega-3 Oil – Contains 2,450mg EPA and DHA per teaspoon Merach Exercise Bike – The exact exercise bike we use at Weekly.health Piper’s Farm – Award-winning 100% grass-fed meats for better flavour and nutrition. Get £10 off your first order. Abel & Cole – Fresh, organic fruit and veg boxes to make healthy eating easier. 50% off your first four boxes. Oddbox – Help fight food waste with weekly deliveries of delicious “wonky” veg. £10 off your first box. Crowdfarming – Adopt a fruit tree and enjoy regular deliveries. Get 10€ credit when you join. Citizens Of Soil – Use code WKLYOLIVE10 for 10% off small-batch, high-antioxidant extra virgin olive oils. The Mediterranean Diet Cookbook For Beginners – 100 irresistible recipes, a 14-day meal plan, and practical tips for shopping, cooking, and living the Mediterranean way. The Official MIND Diet Book: – A scientifically based programme to support weight loss and brain health. Longvida Curcumin Supplement – One of the best-supported curcumin formulas in human studies. Use code weeklyhealth for 15% off £30+. Dash Diet Cookbook For Busy People – Nutritious, 5-ingredient recipes that make healthy eating stress-free. Keto Diet Cookbook – Your 30-day plan to lose weight, boost brain health, and balance hormones. | 🇺🇸 USA Readers Carlson Finest Fish Oil - Contains 1,300mg EPA and DHA per teaspoon. Merach Exercise Bike – The exact exercise bike we use at Weekly.health Blueprint – Get $25 off high-phenolic extra virgin olive oil. The Mediterranean Diet Cookbook For Beginners – 100 irresistible recipes, a 14-day meal plan, and practical tips for shopping, cooking, and living the Mediterranean way. The Official MIND Diet Book – A scientifically based programme to support weight loss and brain health. Longvida Curcumin Supplement – One of the best-supported curcumin formulas in human studies. Dash Diet Cookbook For Busy People – Nutritious, 5-ingredient recipes that make healthy eating stress-free. Keto Diet Cookbook – Your 30-day plan to lose weight, boost brain health, and balance hormones. |
Weekly.health may be compensated when you buy something. Your purchase helps to support us to continue this newsletter. We only suggest products or brands we trust and where supported by evidence.
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🙏 Thanks for Reading!
That’s the end of this issue of Weekly.health.
This newsletter is written by a small, independent team, led by James — who’s been following nutrition science for nearly 20 years and is now working towards a formal, industry-recognised qualification.
We’re based in England, so if you’re over the pond, you might notice a few strange spellings.
Our goal is to make cutting-edge, evidence-based nutrition advice simple, useful, and genuinely applicable to everyday life.
We don’t want to bombard you with adverts, but a few of the links in this email may reward us when you click and make a purchase. This goes towards helping us to continue bringing you this newsletter.
We’ll keep improving with every issue. If you’ve got any feedback or suggestions, we’d love to hear them (just reply to this email).
See you next week!
📖 Glossary of Terms in This Issue (Alphabetical Order)
Is our weekly glossary useful to you?We include this glossary every week, but we don't know if you find it useful. Help us make Weekly.health even more useful to you. |
Term | Definition |
|---|---|
Age-related disease | Conditions that become more common with ageing, such as heart disease, dementia, and type 2 diabetes. |
Cognitive decline | The gradual loss of thinking skills such as memory, attention, and reasoning. |
DASH diet | “Dietary Approaches to Stop Hypertension” — an eating plan rich in fruit, vegetables, whole grains, and low-fat dairy, designed to lower blood pressure and improve heart health. |
Lean beef | Cuts of beef with low fat content, typically under 10 % total fat, such as sirloin or round steak. |
Mediterranean diet | A plant-rich diet common in Mediterranean countries, emphasising vegetables, fruits, whole grains, olive oil, fish, and moderate wine consumption. Associated with lower risk of heart disease and longer lifespan. |
MIND diet | A blend of the Mediterranean and DASH diets (“Mediterranean-DASH Intervention for Neurodegenerative Delay”), focused on protecting the brain and reducing dementia risk. |
Obesity | A condition defined by excess body fat, often measured as a body mass index (BMI) of 30 kg/m² (around 200 lb at 1.8 m height) or higher. |
Omega-3 fatty acids | Essential fats found in fish, flaxseed, and walnuts that support heart, brain, and joint health. |
Plant-based supplements | Nutritional products derived mainly from plants, such as saffron, green tea extract, or pea protein, often used to improve specific health outcomes. |
Processed meat | Meat preserved by smoking, curing, salting, or adding preservatives (e.g. bacon, sausages, ham). Linked to higher risks of heart disease and certain cancers. |
Probiotic | Live microorganisms (usually bacteria) that can provide health benefits, especially for digestion and immunity, when consumed in adequate amounts. |
Saffron | A spice made from Crocus sativus flowers; may improve mood and sleep when used as a supplement. |
TMAO (Trimethylamine N-oxide) | A compound produced by gut bacteria when digesting animal proteins (especially red meat); high levels are associated with increased heart disease risk. |
Whole grains | Grains that contain all parts of the seed — bran, germ, and endosperm — such as oats, brown rice, and whole wheat. They’re rich in fibre, vitamins, and minerals. |
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