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6 surprisingly simple ways to keep yourself healthy (hint: sleep is involved)

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6 surprisingly simple ways to keep yourself healthy (hint: sleep is involved)

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More than a month into the New Year of 2024, those who haven’t yet made progress on their health and weight-loss resolutions may be feeling a little discouraged.

But experts agree that the number on the scale shouldn’t be the only way to measure a “win.”

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Weight alone doesn’t paint a complete picture of a person’s health, according to Dr. Barbara Bawer, a primary care physician at The Ohio State University Wexner Medical Center.

KEEP YOUR WEIGHT-LOSS JOURNEY A SECRET FROM EVERYONE, SAY EXPERTS. HERE’S WHY

Body mass index (BMI) historically has been used by physicians to measure cutoff points that determine whether someone is overweight or obese.

But in June 2023, the American Medical Association (AMA) released a statement calling BMI an “imperfect measure” because it does not directly assess body fat.

Barbara Bawer, M.D., a family medicine physician at The Ohio State University Wexner Medical Center, said checking in with your doctor on any changes to the “BASICS” is important to maintaining overall health. (Ohio State University Wexner Medical Center)

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To get a more comprehensive outlook of health, Bawer is encouraging people to get back to the “BASICS” — Brain, Activity, Stomach, Immunity, Checkups and Sleep. 

FOODS TO EAT, AND NOT EAT, TO PREVENT CANCER, ACCORDING TO A DOCTOR AND NUTRITIONIST

She has developed a simple list that anyone can use to check in on their health — along with questions to consider for each item.

No. 1 – Brain

“Do you have trouble remembering appointments or important dates? Do you frequently misplace things? Has your SAGE score changed in the past year?”

SAGE (Self-Administered Gerocognitive Exam) is a self-administered test that can spot early signs of dementia, which can be downloaded on OSU’s website.

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“If a patient finds that they are more forgetful — or worse, if a member of their family or a friend points things out — this may be evidence that your cognitive health is not as good as it should be,” said Bawer. 

Joyce Miller, an OSU patient, plays brain games to keep her mind active. Brain health is one of the “BASICS” that experts at The Ohio State University Wexner Medical Center say is important to maintaining your overall health. (Ohio State University Wexner Medical Center)

In that case, she recommends seeing a doctor for an evaluation. 

To strengthen cognitive health, Bawer suggested doing activities like brain games or puzzles.

Other tips to boost brain health include eating a well-balanced diet, exercising regularly, staying well-hydrated, getting good sleep and staying connected with friends, family and the community. 

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“Poor cognitive status may be due to depression or dementia,” Bawer noted.

Melanie Avalon, an Atlanta-based health influencer, entrepreneur and host of “The Intermittent Fasting Podcast” and “The Melanie Avalon Biohacking Podcast”, said that a myriad of general lifestyle factors can support brain health, “including a nutrient-rich, anti-inflammatory diet and avoidance of environmental toxins.”

No. 2 – Activity

“How active are you? Do you complete 150 minutes of moderate exercise each week? Do you experience any pain when exercising? Do you sit for more than eight hours per day?”

Said Bawer, “A sedentary lifestyle, such as working from home and sitting at a computer for most of that time without getting up, puts you at risk for cardiovascular disease.” 

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She added that “sitting for long periods of time tightens our muscles and puts more stress on our joints when we do use them.”

Joyce Miller, a patient of Dr. Bawer’s, is diligent about maintaining her health, ensuring she gets the recommended 150 minutes of exercise each week. She also practices healthy habits like eating a balanced diet, getting all recommended screenings and vaccinations, and getting plenty of sleep. (Ohio State University Wexner Medical Center)

To combat this, the doctor suggested setting an alarm every hour that reminds you to get up, use the restroom, walk to another area of the home or step outside (ideally for a walk) to get in more steps and movement. 

“Stretching is also important as we age to improve our flexibility as well as our muscle and joint health,” Bawer added. 

“A sedentary lifestyle, such as working from home and sitting at a computer for most of that time without getting up, puts you at risk for cardiovascular disease.”

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Make sure you’re finding time to exercise regularly, the doctor recommended, while taking note of any new pain you experience during physical activity.

Exercise serves as a beneficial stress for the body that helps to maintain homeostasis, stimulating cellular adaptations for health and longevity, said Avalon.

“These effects include beneficially affecting hormones, boosting the mitochondria, supporting repair and renewal, and helping the body adapt to challenges,” she said. 

Barbara Bawer, M.D., has developed a simple list anyone can use to check in on their health, along with questions to consider for each item. (Ohio State University Wexner Medical Center)

Exercise doesn’t have to mean spending hours at the gym, Avalon added.

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“You can also increase physical activity by implementing fun movement into your day — run daily errands rather than always choosing delivery services, park far away in the parking lot, take the stairs rather than the elevator, have impromptu dance sessions while house cleaning or get a dog to encourage walks,” she suggested.

No. 3 – Stomach

“Do you have indigestion, stomach pain or bloating? Are your bowel movements regular? Is there blood in your stool? Have you experienced unexplained weight gain or loss?”

Unexplained weight loss, said Bawer, “could be a sign of cancer. Unexplained weight gain may be due to a number of conditions, but this may also point to unhealthy foods going into your body and a sedentary lifestyle.” 

THESE ARE THE WORST DRINKS FOR YOUR HEALTH, ACCORDING TO NUTRITIONISTS

Not having regular bowel movements can indicate that the motility of the gut is slow, which can be due to lack of activity, poor nutrition or poor water intake — and can lead to inflammation and disease development, the doctor said. 

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“Indigestion can be a sign of GERD (gastroesophageal reflux disease) or esophagitis, both of which may need medication to help us treat them,” Bawer noted.  

Ignoring GI issues, digestive distress or bouts of irritable bowel syndrome can be dangerous, experts said. (iStock)

Other potential triggers include food intolerances or sensitivities, functional abdominal disorders or GI illnesses like diverticulitis, ischemia, bowel obstruction or ulcers.

Avalon pointed out the danger of ignoring GI issues, digestive distress or bouts of irritable bowel syndrome.

“Taking such concerns seriously can potentially improve health radically,” she said. “Healthy, pain-free digestion and regular bowel movements can signify proper digestion of nutrients and a flourishing microbiome, all of which intrinsically support the body’s overall health.”

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No. 4 – Immunity

“Do you get sick often or get frequent infections? Does it take you longer than others to recover from illness? Have you had recommended vaccinations?”

Bawer told Fox News Digital, “Your immune system may not be up to par if you are not exercising, eating well or getting enough sleep, and this can lead to frequent infections.”

Genetic conditions or autoimmune conditions can also lead to a low immune system.

THE 11 BEST HIGH-FIBER FOODS TO INCORPORATE INTO YOUR DIET

“Strengthen your immunity by getting the nutrients you need through a balanced diet and stay up to date on your vaccinations,” Bawer advised.

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Avalon agreed that a healthy immune system starts with diet. 

A March 2023 study found that the characteristics of ultra-processed foods can promote chronic inflammation in the body and encourage non-communicable diseases, she pointed out. 

“Choose a fresh, whole-foods diet to help create a cornerstone for immunity.”

“Choose a fresh, whole-foods diet to help create a cornerstone for immunity,” Avalon recommended. “Focus on ample protein such as grass-fed meat, organic poultry, and low-mercury wild-caught fish, while eating the rainbow of produce, to acquire an array of vitamins and phytonutrients that support immunity.”

No. 5 – Checkups

“Have you completed an annual checkup with your primary care physician? Do you have any health concerns? Are you up to date on all recommended screenings?”

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Staying current with physical exams — even if you don’t have any symptoms — can help catch diseases before they fully develop or even start, noted Bawer.

Doctors can also provide lifestyle modifications to consider so that you avoid developing diseases. 

Barbara Bawer, M.D. (left), a family medicine physician at The Ohio State University Wexner Medical Center, said there are many clues to evaluating overall health and that maintaining the “BASICS” — brain, activity, stomach, immunity, checkups and sleep — provides a healthy foundation for the future. (Ohio State University Wexner Medical Center)

“Many times during annual check-ups, when we ask the patient something, get vitals or do labs, we find an issue that is brewing, but the patient had no symptoms and would not have known otherwise,” she said.

Avalon echoed the importance of annual in-person checkups. 

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“An expert third-party opinion can provide an unbiased overview of one’s health, find potentially undiagnosed issues and provide motivation to continue on one’s health journey,” she said.

No. 6 – Sleep

“Do you get seven to nine hours of sleep each night? Are you tired during the day? Do you often need a nap to get through the day?”

“Poor sleep is linked to cardiovascular disease, cognitive decline/dementia, poor immunity, mood changes like depression and anxiety, and pain receptors firing inappropriately, among other things,” said Bawer.

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Snoring that interrupts sleep can be a sign of undiagnosed sleep apnea, she warned, which needs treatment with a CPAP machine. 

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“Most people need seven to eight hours of sleep to get restorative sleep, even if they think they can function on less,” said Bawer.

Joyce Miller, an OSU patient, avoids screens before going to sleep and keeps consistent bedtimes on a daily basis. Experts at The Ohio State University Wexner Medical Center say sleep is undervalued as a medical need and can have a major impact on overall health. (Ohio State University Wexner Medical Center)

On the other hand, oversleeping can be a sign of depression.

Calling sleep the “basic foundation of health and wellness,” Avalon recommended cultivating a consistent wind-down routine and a dark, cool sleeping environment. 

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“For more advanced hacks, try wearing blue-light blocking glasses at night or using a cooling mattress,” she suggested. 

“Modern wearables or smart mattresses can also be used to evaluate and track one’s sleep quality.”

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Punch the monkey, viral star, experiences dramatic breakthrough among zoo mates

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Punch the monkey, viral star, experiences dramatic breakthrough among zoo mates

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In a dramatic turn of events that’s captured the attention of animal lovers worldwide, Punch — the young macaque at a zoo in Japan famous for his inseparable bond with a stuffed orangutan toy — has reached a major milestone in his journey toward social integration.

On Thursday, visitors and staff at the Ichikawa Zoological and Botanical Garden witnessed a breakthrough: Punch was seen cuddling with and hitching a ride on the back of a fellow macaque.

Punch’s story began with hardship. He was abandoned by his mother shortly after his birth in July 2025 — and to ensure his survival, zookeepers stepped in to hand-rear the primate.

On Jan. 19, 2026, the zoo officially began the process of reintegrating Punch into the “monkey mountain” enclosure.

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The transition was initially fraught with tension. 

Punch’s story began with hardship when he was abandoned by his mother shortly after he was born. To help him, zookeepers gave him a stuffed toy that he began dragging around everywhere he went.  (David Mareuil/Anadolu via Getty Images)

As a hand-reared infant, Punch was bullied and ignored by the established group of monkeys.

He was often seen huddled alone with his orange plush companion while the rest of the troop interacted.

BABY MONKEY CARRIES FAITHFUL STUFFED COMPANION EVERYWHERE HE GOES, DRAWING CROWDS AT ZOO

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In an official statement released Feb. 27, the Ichikawa Zoological and Botanical Garden detailed the meticulous care behind this process.

Previous viral videos showed Punch bullied by the rest of the troop, running to his plushy toy for comfort. (David Mareuil/Anadolu via Getty Images)

“From an animal welfare perspective, our primary goal is to reintegrate Punch with the troop,” the zoo said. 

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The strategy involved nursing Punch within the enclosure, so the troop could recognize him as one of their own, and pairing him with a gentle young female macaque prior to his full release to build his confidence.

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The latest footage, captured by X user @tate_gf, suggested the zoo’s patience is paying off. 

The video shows Punch seeking physical contact not from his toy, but from another monkey — eventually climbing onto its back for a vital social behavior for young macaques: the “piggyback ride.”

The zoo’s strategy appears to be paying off: Punch, shown at far left, was recently seen riding on the back of a fellow macaque. (David Mareuil/Anadolu via Getty Images)

While Punch still carries his stuffed toy for comfort during moments of perceived danger, the zoo remains optimistic about his progress. 

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The organization cited the successful 2009 case of Otome, another hand-reared macaque who eventually outgrew her stuffed toy, successfully integrated — and went on to raise four offspring of her own.

The zoo has had crowds coming to see Punch, with hundreds of people lining up to get inside to see the young star, according to reports. 

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“I’m hoping Punch has a good life like everybody else does, and think he’s a cute little guy,” one person commented online. 

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“Such a precious baby,” another person wrote. 

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ChatGPT could miss your serious medical emergency, new study suggests

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ChatGPT could miss your serious medical emergency, new study suggests

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This story discusses suicide. If you or someone you know is having thoughts of suicide, please contact the Suicide & Crisis Lifeline at 988 or 1-800-273-TALK (8255).

Artificial intelligence has been touted as a boon to healthcare, but a new study has revealed its potential shortcomings when it comes to giving medical advice.

In January, OpenAI launched ChatGPT Health, the medical-focused version of the popular chatbot tool. 

The company introduced the tool as “a dedicated experience that securely brings your health information and ChatGPT’s intelligence together, to help you feel more informed, prepared and confident navigating your health.”

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But researchers at the Icahn School of Medicine at Mount Sinai have found that the tool failed to recommend emergency care for a “significant number” of serious medical cases.

The study, published in the journal Nature Medicine on Feb. 23, aimed to explore how ChatGPT Health — which is reported to have about 40 million users daily — handles situations where people are asking whether to seek emergency care.

Artificial intelligence has been touted as a boon to healthcare, but a new study has revealed its potential shortcomings when it comes to giving medical advice. (iStock)

“Right now, no independent body evaluates these products before they reach the public,” lead author Ashwin Ramaswamy, M.D., instructor of urology at the Icahn School of Medicine at Mount Sinai in New York City, told Fox News Digital.

“We wouldn’t accept that for a medication or a medical device, and we shouldn’t accept it for a product that tens of millions of people are using to make health decisions.”

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Emergency scenarios

The team created 60 clinical scenarios across 21 medical specialties, ranging from minor conditions to true medical emergencies.

Three independent physicians then assigned an appropriate level of urgency for each case, based on published clinical practice guidelines in 56 medical societies.

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The researchers conducted 960 interactions with ChatGPT Health to see how the tool responded, taking into account gender, race, barriers to care and “social dynamics.”

While “clear-cut emergencies” — such as stroke or severe allergy — were generally handled well, the researchers found that the tool “under-triaged” many urgent medical issues.  

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The team created 60 clinical scenarios across 21 medical specialties, ranging from minor conditions to true medical emergencies. (iStock)

For example, in one asthma scenario, the system acknowledged that the patient was showing early signs of respiratory failure — but still recommended waiting instead of seeking emergency care.

“ChatGPT Health performs well in medium-severity cases, but fails at both ends of the spectrum — the cases where getting it right matters most,” Ramaswamy told Fox News Digital. “It under-triaged over half of genuine emergencies and over-triaged roughly two-thirds of mild cases that clinical guidelines say should be managed at home.”

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Under-triage can be life-threatening, the doctor noted, while over-triage can overwhelm emergency departments and delay care for those in real need.

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Researchers also identified inconsistencies in suicide risk alerts. In some cases, it directed users to the 988 Suicide and Crisis Lifeline in lower-risk scenarios, and in others, it failed to offer that recommendation even when a person discussed suicidal ideations.

“ChatGPT Health performs well in medium-severity cases, but fails at both ends of the spectrum.”

“The suicide guardrail failure was the most alarming,” study co-author Girish N. Nadkarni, M.D., chief AI officer of the Mount Sinai Health System, told Fox News Digital.

ChatGPT Health is designed to show a crisis intervention banner when someone describes thoughts of self-harm, the researcher noted.

OpenAI launched ChatGPT Health, the medical-focused version of the popular chatbot tool, in January 2026. (Gabby Jones/Bloomberg via Getty Images)

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“We tested it with a 27-year-old patient who said he’d been thinking about taking a lot of pills,” Nadkarni said. “When he described his symptoms alone, the banner appeared 100% of the time. Then we added normal lab results — same patient, same words, same severity — and the banner vanished.” 

“A safety feature that works perfectly in one context and completely fails in a nearly identical context … is a fundamental safety problem.”

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The researchers were also surprised by the social influence aspect.

“When a family member in the scenario said ‘it’s nothing serious’ — which happens all the time in real life — the system became nearly 12 times more likely to downplay the patient’s symptoms,” Nadkarni said. “Everyone has a spouse or parent who tells them they’re overreacting. The AI shouldn’t be agreeing with them during a potential emergency.”

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Fox News Digital reached out to Open AI, creator of ChatGPT, requesting comment.

Physicians react

Dr. Marc Siegel, Fox News senior medical analyst, called the new study “important.” 

“It underlines the principle that while large language models can triage clear-cut emergencies, they have much more trouble with nuanced situations,” Siegel, who was not involved in the study, told Fox News Digital. 

ChatGPT and other LLMs can be helpful tools, a doctor said, but they “should not be used to give medical direction.” (iStock)

“This is where doctors and clinical judgment come in — knowing the nuances of a patient’s history and how they report symptoms and their approach to health.”

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ChatGPT and other LLMs can be helpful tools, Siegel said, but they “should not be used to give medical direction.”

“Machine learning and continued input of data can help, but will never compensate for the essential problem – human judgment is needed to decide whether something is a true emergency or not.”

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Dr. Harvey Castro, an emergency physician and AI expert in Texas, echoed the importance of the study, calling it “exactly the kind of independent safety evaluation we need.”

“Innovation moves fast. Oversight has to move just as fast,” Castro, who also did not work on the study, told Fox News Digital. “In healthcare, the most dangerous mistakes happen at the extremes, when something looks mild but is actually catastrophic. That’s where clinical judgment matters most, and where AI must be stress-tested.”

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Study limitations

The researchers acknowledged some potential limitations in the study design.

“We used physician-written clinical scenarios rather than real patient conversations, and we tested at a single point in time — these systems update frequently, so performance may change,” Ramaswamy told Fox News Digital.

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Additionally, most of the missed emergencies happened in situations where the danger depended on how the condition was changing over time. It’s not clear whether the same problem would happen with acute medical emergencies.

Because the system had to choose just one fixed urgency category, the test may not reflect the more nuanced advice it might give in a back-and-forth conversation, the researchers noted. 

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ChatGPT Health is designed to show a crisis intervention banner when someone describes thoughts of self-harm. (iStock)

Also, the study wasn’t large enough to confidently detect small differences in how recommendations might vary by race or gender.

“We need continuous auditing, not one-time studies,” Castro noted. “These systems update frequently, so evaluation must be ongoing.”

‘Don’t wait’

The researchers emphasized the importance of seeking immediate care for serious issues.

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“If something feels seriously wrong — chest pain, difficulty breathing, a severe allergic reaction, thoughts of self-harm — go to the emergency department or call 988,” Ramaswamy advised. “Don’t wait for an AI to tell you it’s OK.”

The researchers noted that they support the use of AI to improve healthcare access, and that they didn’t conduct the study to “tear down the technology.”

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“These tools can be genuinely useful for the right things — understanding a diagnosis you’ve already received, looking up what your medications do and their side effects, or getting answers to questions that didn’t get fully addressed in a short doctor’s visit,” Ramaswamy said. 

“That’s a very different use case from deciding whether you need emergency care. Treat them as a complement to your doctor, not a replacement.”

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“This study doesn’t mean we abandon AI in healthcare.”

Castro agreed that the benefits of AI health tools should be weighed against the risks.

“AI health tools can increase access, reduce unnecessary visits and empower patients with information,” he said. “They are not inherently unsafe, but they are not yet substitutes for clinical judgment.”

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“This study doesn’t mean we abandon AI in healthcare,” he went on. “It means we mature it. Independent testing and stronger guardrails will determine whether AI becomes a safety net or a liability.”

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Diabetes surge among Americans could be driven by ‘healthy’ breakfasts, doctor warns

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Diabetes surge among Americans could be driven by ‘healthy’ breakfasts, doctor warns

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Americans consume foods every day that are marketed as “healthy,” when they could be quietly destroying their health, one doctor warns.

Dr. Mark Hyman, physician and co-founder of Function Health in California, says that much of America’s daily diet is filled with unhealthy ingredients.

“The amount of refined starches and sugars that are everywhere is just staggering to me, given what we know about how harmful they are,” he shared in an interview with Fox News Digital. “I don’t think people really understand.”

Hyman, author of the new book “Food Fix Uncensored,” said he’s “astounded” by what people are eating, especially for breakfast.

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“People just eat sugar for breakfast,” he said. “They have muffins, they have bagels, they have croissants, they have sugar-sweetened coffees and teas.”

Dr. Mark Hyman is the author of the new book “Food Fix Uncensored.” (Function Health; Little, Brown Spark)

In addition to the traditionally sweet options for breakfast, some cereal brands and breakfast staples have adopted new “protein-packed” menu items and products, following health trends that encourage eating more protein.

“Highly processed food is not food.”

“Now, we’re seeing this halo of protein in certain things,” Hyman said, mentioning that many protein smoothies are “full of sugar.”

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The doctor also noted that some popular cereals are now marketed as having protein in them. “My joke is, if it has a health claim on the label, it’s definitely bad for you,” he said.

Instead of starting the day with a “quick fix” or processed food, Hyman suggests choosing whole sources of protein and fat for breakfast, adding that “if there’s a little carbohydrate in there, it’s fine.”

More products marketed as “high protein” have cropped up on supermarket shelves. (iStock)

For his own breakfast, Hyman said he has a protein shake with whey protein, avocado and frozen berries. Eggs and avocados are also a great protein-and-fat combo option, he added.

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“It’s not that complicated — people need to just think about their breakfast not being dessert,” he said. “No wonder we’re in this cycle of obesity and diabetes. One in three teenage kids now has type 2 diabetes or pre-diabetes. That’s just criminal.”

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Instead of counting calories and being in a caloric deficit as a way to lose weight and stay healthy, Hyman instead suggests focusing on how certain foods make you feel and how they impact your health.

“When you look at the way in which different types of calories affect your biology, you can just choose what you’re eating, and then you don’t have to worry about how much,” he told Fox News Digital.

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In addition to the traditionally sweet options for breakfast, some cereal brands and breakfast staples have adopted new “protein-packed” menu items and products. (iStock)

“For example, if you eat a diet that doesn’t cause your insulin to spike — which is low in starch and sugar, higher in protein and fat — you won’t develop those swings in blood sugar, you won’t develop the spikes in insulin, you won’t deposit hungry fat … You will break that cycle.”

People are more likely to “self-regulate when they eat real food” instead of processed foods, which “bypasses the normal mechanisms of satiety, fullness and brain chemistry,” according to Hyman.

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“Ultraprocessed food and junk food or highly processed food is not food,” he said. “It doesn’t support the health and well-being of an organism. It doesn’t do that. It does the opposite.”

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