Every week, there's a new superfood: sea moss, turmeric shots, raw milk, lion’s mane mushrooms, and the obligatory $18 acai bowl. These so-called miracle foods promise to heal your gut, detox your liver, reverse aging, and apparently, cure loneliness if you add enough coconut flakes.

But here’s the reality: “superfood” is a marketing term, not a scientific one.

Let’s dig into the hype, the risks, and what the research really says.

The term “superfood” has no regulatory meaning. It’s not recognized by the FDA, USDA, or any legitimate scientific body. It originated in marketing campaigns and caught fire because it sells. All you need is one small, usually poorly designed study, a press release, and a social media influencer to make your food the next panacea.

Blueberries? Excellent.

Avocados? Delicious.

Are they miracle cures? No.

References:

• Hasler, C. M. (2002). Functional foods: Benefits, concerns and challenges—a position paper from the American Council on Science and Health. The Journal of Nutrition, 132(12), 3772–3781. https://doi.org/10.1093/jn/132.12.3772

Turmeric has become the golden child of the wellness world. Its active compound, curcumin, has been studied for its anti-inflammatory properties. But here’s the problem: it doesn’t absorb well, and most studies showing benefits are in vitro or animal studies, not humans.

Worse? Turmeric has been linked to liver injury.

Several case reports have now documented turmeric-related liver failure, especially when consumed in high doses or combined with alcohol or other supplements.

So no, a turmeric shot after tequila won’t detox your liver. It may just damage it further.

References:

• Luber RP et al. (2019). Acute Liver Injury With Turmeric Use. ACG Case Reports Journal, 6(5). https://doi.org/10.14309/crj.0000000000000113
• Nelson KM et al. (2017). The essential medicinal chemistry of curcumin. J Med Chem, 60(5), 1620–1637. https://doi.org/10.1021/acs.jmedchem.6b00975

Let’s talk about raw milk—a rising star among TikTok wellness influencers. The claim? Pasteurization destroys enzymes and nutrients. The truth? Pasteurization destroys pathogens that can kill you.

Raw milk can harbor E. coli, Listeria, Campylobacter, and Salmonella—especially dangerous for kids, pregnant women, and the immunocompromised. The CDC has linked multiple outbreaks to raw milk in the last decade.

Pasteurization was a public health revolution. Rejecting it isn’t “natural”—it’s negligent.

References:

• Centers for Disease Control and Prevention (CDC). (2023). Raw Milk Questions and Answers. https://www.cdc.gov/foodsafety/rawmilk/raw-milk-questions-and-answers.html
• Mungai EA, et al. (2015). Increased outbreaks of nonpasteurized milk–associated foodborne illness. Emerging Infectious Diseases, 21(1), 119–122. https://doi.org/10.3201/eid2101.140447

Sea moss is having a moment. Touted for thyroid health and “minerals,” it's become a staple in online supplement stores. Yes, it contains iodine—but that’s a double-edged sword.

Excess iodine intake can trigger thyroid dysfunction, including hypothyroidism and thyroiditis.

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Have you heard the latest nonsense from the diet grift industrial complex?

Apparently, fruit is now dangerous. Yes—fruit. The stuff that grows on trees and ends up in your kid’s lunchbox is being blamed for everything from diabetes to “metabolic collapse.”

The same influencers who once screamed about seed oils are now coming for your bananas, blueberries, and yes, even your smoothies.

It would be laughable if it weren’t so successful.

My father had a massive heart attack at 55. The kind that forces lifestyle change.

But here’s the thing—he lived. He didn’t just live; he thrived.

He made it to 98, living independently until the very end.

And every single morning, he started his day with fruit: grapefruit, berries, and cantaloupe. He didn’t fear fructose. He just ate a balanced diet, and it worked.

On social media, fruit is now the villain of the week. According to the keto-carnivore crowd, fruit will spike your insulin, make you fat, and destroy your health.

But right after shaming your banana, they usually offer a discount code for their liver pills or collagen powder.

Even Paul Saladino—the original shirtless prophet of beef liver supplements—is eating fruit now. Apparently, scurvy isn’t a great look.

Let’s stick to actual science. Fruit is one of the nine essential components of the Mediterranean Diet—a dietary pattern backed by decades of research, including landmark studies like PREDIMED and EPIC.

The Mediterranean Diet recommends 250 grams of fruit per day. People who follow it experience lower rates of:

• Cardiovascular disease
• Type 2 diabetes
• Cognitive decline

And guess what? Even people with diabetes do well when they eat whole fruit.

According to large observational studies, such as the BMJ study by Muraki et al. (2013) and Li et al. (2016) in The Journal of Nutrition, higher intake of whole fruits—especially berries, apples, and citrus—is associated with a reduced risk of type 2 diabetes, not an increased one.

Yes, when you blend fruit, it digests faster. That’s true. But a smoothie made from whole fruit, with the fiber intact, is nothing like drinking a sugary soda.

Want to improve it even more? Add protein, oats, chia, or yogurt. You’ve got a perfectly fine breakfast that’s far better than most boxed cereals.

So drink your smoothie. Enjoy it. You’re not ruining your health. You’re nourishing your body.

All the world’s longest-lived populations eat fruit—daily.

• Okinawans enjoy papaya, guava, and sweet potatoes.
• Sardinians love figs, grapes, and citrus.
• Loma Linda Adventists consume berries and stone fruits, and live some of the longest lives in America.

None of these groups fear fruit. And spoiler alert: none of them are blending bacon into their coffee.

The real problem isn’t fruit—it’s the carnival of carnivore influencers selling meat-based miracles. These aren’t scientists. They’re entertainers with no credentials who demonize fruit while pushing “ancestral eating” and supplements derived from animals that... ate fruit.

If your diet says yes to beef tallow but no to blueberries, it’s time to reevaluate who you’re listening to.

For years, I have guided my weight loss surgery patients toward the Mediterranean diet. Why? Because it’s not only delicious and sustainable, but it’s also backed by decades of science. Now, as GLP-1 medications like Ozempic and Zepbound transform how we approach obesity, the question arises again: what should people eat while on these powerful drugs? The answer, as it turns out, remains the same.

GLP-1 medications have undeniably revolutionized weight loss. These drugs, originally developed for diabetes, have rapidly gained fame for helping individuals shed significant amounts of weight. They work by reducing appetite, slowing stomach emptying, and altering hunger signals in the brain. Many patients simply cannot achieve sustained weight loss with diet alone, and for them, GLP-1 drugs are life-changing.

However, while these medications help people lose weight, they do not address everything. Weight loss is only part of the equation. Nutrition still matters deeply. Without nourishing your body properly, you risk missing out on crucial benefits such as inflammation reduction, cardiovascular protection, and cognitive preservation.

This is exactly where the Mediterranean diet shines. For decades, in fact, over 70 years, researchers have studied this dietary pattern. More than 13,000 scientific publications support its benefits. It’s not just about eating "like people in the Mediterranean." Rather, it’s about embracing a carefully studied set of foods, in specific amounts, shown to optimize health outcomes.

For example, the diet emphasizes:

• Around 9 ounces (250 grams) of fruits daily.
• Plenty of vegetables and whole grains.
• Healthy fats, especially from olive oil.
• Lean proteins, particularly fish and legumes.
• Limited red meat and alcohol.

The science is clear. The PREDIMED study demonstrated significant reductions in cardiovascular events among followers of this diet. The EPIC studies have shown lower overall mortality, reduced cancer risk, and enhanced longevity. Furthermore, other research consistently links the Mediterranean diet to better insulin sensitivity, lower diabetes incidence, and reduced Alzheimer’s risk.

So, how does this all connect to GLP-1 medications? Simple. If you are using GLP-1 drugs, you are already taking control of your weight. Why stop there? Combining these medications with a Mediterranean diet maximizes your health benefits. While the drugs help you eat less and lose weight, the diet ensures that what you do eat is packed with nutrition, anti-inflammatory compounds, and essential nutrients.

In practical terms, adopting this diet does not have to be complicated. For breakfast, try Greek yogurt topped with fresh berries, or overnight oats with fruit and nuts. For lunch, enjoy a salad filled with leafy greens, chickpeas, avocado, and stone fruits, drizzled with olive oil and lemon. For dinner, think grilled salmon or chicken, paired with quinoa or farro and plenty of colorful vegetables.

Ultimately, GLP-1 drugs and the Mediterranean diet are not competing solutions — they are complementary tools. Together, they support not just weight loss, but whole-body health.

If you are on a GLP-1 medication, remember this: losing weight is important, but being healthy while losing weight is essential. The Mediterranean diet remains the gold standard, helping you do both.

If you are on a GLP-1 medication, please take a daily...