10 Days. No Ultra-Processed Food. Here's What Happens...

Scrolling Instagram yesterday, I came across a post that stopped me in my tracks.

I was instantly inspired to share it in this week's newsletter, because after writing for close to 6 months and reaching over 20,000 regular readers, I've seen something fascinating: people respond best when there's a clear, step-by-step plan with a tangible promise at the end.

Here's what I've learned is universally true: most people go years without realizing what "feeling good" actually feels like… because we're unknowingly feeding our symptoms every single day. Whether that's poor sleep, lack of movement, or in this case, poor food choices.

But eliminate ultra-processed foods for just 10 days, and something incredible happens.

Your body remembers what it's designed to do: heal itself.

Quick Take:
🟢 Cost: Free (just subtract)
🟢 Actionable: Easy for everyone (just eat at home)
🟢 Impact: Rapid reset for energy, digestion, and mood

Ultra-processed foods aren't just "empty calories."

They attack your metabolic health, engineered for shelf life, addiction-level palatability, and profit margins. Not your health.

Think about it: why does food need chemicals? Why does "food" require warning labels? (Unless it’s for intolerances or allergies of course)

Here's what happens when you remove them:

Week 1:

• Migraines start disappearing

• Joint pain and inflammation drops

• Brain fog clears

• Sleep deepens naturally

By Day 10:

• Energy stabilizes (no more 3pm crashes)

• Bloating resolves

• Mood evens out

• You wake up refreshed

Why so fast? Because your body isn't broken, it’s just running on poor fuel.

Give it a break from ultra-processed foods, and it gets to work immediately - healing, restoring, rebalancing.

Let's look at what researchers have discovered:

The Calorie Trap (processed foods literally hijack your appetite)
This 2019 NIH study found people ate 508 extra calories daily on ultra-processed foods vs. whole foods, even when both diets had identical macros and available calories.

Your mental health is directly connected to what you eat
Multiple studies show ultra-processed foods are directly linked to increased anxiety, depression, and sleep disturbances, with improvements seen within weeks of dietary changes.

The Gut Reset
Stanford research showed that fermented foods and reduced processing improved gut bacteria diversity and significantly decreased inflammatory markers within 10 weeks.

The Big Picture
Ultra-processed food consumption is now directly linked to 32 adverse health outcomes including a 21% increased risk of death from any cause, 40-66% increased risk of heart disease, obesity, type 2 diabetes, and a 22% increased risk of depression.
Source: BMJ, 2024

Your 10-Day Real Food Reset

Cut These:

• Anything with ingredients you can't pronounce

• Seed oils (soybean, canola, corn oil)

• Added sugars and artificial sweeteners

• Artificial flavors, colors, preservatives

Focus on These:

• Vegetables (especially leafy greens)

• Clean protein (legumes, grass-fed meat, wild fish, pastured eggs)

• Healthy fats (avocado, olive oil, nuts)

• Fermented foods (sauerkraut, kimchi, kefir)

• Pure water (half your body weight)

Your Daily Action Plan:

1. Cook simple - one pan, five ingredients maximum

2. Snack real food - fruit and nuts

3. Walk daily - even 10 minutes accelerates healing

4. Track symptoms - write down how you feel Day 1, then compare on Day 10

Pro tip: You don't need perfection. You need consistency. Even following 80-90% of the time will make a measurable difference.

When it comes to extending your healthspan, subtraction is often more powerful than addition.

This week: subtract ultra-processed foods.

To your healthspan,

Longevity Daily

P.S. Have friends who need this reset? Forward this email - they'll thank you in 10 days.