Unpacking Ultra-processed Foods

Support us on Patreon!Follow us on Instagram @yourdietsuckspod!This week, Kylee and Zoë take a deep dive into ultra-processed foods: what they are, where they came from, how they’re designed to light up your brain’s reward systems, and what role they play in athletic nutrition. We talk about everything from cereal meant to prevent sinning to the low-fat diet craze, the war-time origins of shelf-stable food, and the engineering behind the foods that are hyper-palatable.We also get into the landmark NIH study that showed just how much processing—not just calories or macros—can influence how much we eat, how full we feel, and how our bodies respond to food. This episode is about helping you understand the systems at play, so you can make choices that support your health and performance without getting caught in fear or shame about the food you eat. Because when it comes to ultra-processed foods, context matters—especially for athletes.💥 This episode is fueled by:🧪 Skratch Labs Whether you’re training, racing, or just trying to stay upright during a long day—real ingredients matter. We love Skratch because they focus on performance fuel that actually tastes good and doesn’t destroy your gut. 💥 Use code YDS20 for 20% off your first purchase!🏃‍♀️ Microcosm Coaching If you’re an athlete who wants nuanced, compassionate, performance-minded support that isn’t based on shame or diet dogma, Microcosm Coaching is where it’s at. Individualized training, expert coaching, and the emotional support you didn’t know you needed.SOURCES:Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., ... & Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67–77.e3. https://doi.org/10.1016/j.cmet.2019.05.008Monteiro, C. A., Levy, R. B., Claro, R. M., de Castro, I. R. R., & Cannon, G. (2009). A new classification of foods based on the extent and purpose of their processing. Public Health Nutrition, 12(7), 1031–1036. https://doi.org/10.1017/S1368980008003762Sinclair, U. (1906). The jungle. New York, NY: Doubleday, Page & Company.United States Senate Select Committee on Nutrition and Human Needs. (1977). Dietary goals for the United States (2nd ed.). Washington, D.C.: U.S. Government Printing Office.Moss, M. (2013). Salt sugar fat: How the food giants hooked us. New York, NY: Random House.Specter, M. (2025, January 13). Why is the American diet so deadly? The New Yorker. https://www.newyorker.com/magazine/2025/01/13/why-is-the-american-diet-so-deadlySnackwell effect. (n.d.). In The Decision Lab. Retrieved March 2025, from https://thedecisionlab.com/biases/snackwell-effect