Understand the cost of consuming UPF, based on Chris van Tulleken’s book “Ultra-Processed People,” and explore the link between UPF and stress. Learn how to reduce your intake and protect your health.

In Ultra-Processed People: The Science Behind Food That Isn’t Food, Dr. Chris Van Tulleken offers a disturbing and necessary look into the global rise of ultra-processed food, also known as UPF. The book is a thoroughly researched, eye-opening investigation into how much of what we eat today is no longer food in the traditional sense, but instead, edible products engineered to override our natural hunger signals and hook us into consuming more than we need.

We Didn’t Consent To This

Van Tulleken explains that we are living in an era of diet-related diseases because our human genes were never designed for the “new food ecosystem” (p. 8) that encourages excess consumption. Many of us get the majority of our calories from food products containing synthetic molecules that never existed in nature, and that has serious consequences.

While other countries regulate food additives, the United States offers very little oversight. Since the year 2000, 98.7% of the 766 new food chemicals introduced into the food supply were “self-certified” as safe by the companies using them. That means there is no neutral third party determining whether these ingredients are fit for long-term human consumption.

Van Tulleken warns, “You’re a participant in an experiment you didn’t volunteer for” (p. 10).

UPF Makes Us Sick

The link between ultra-processed food and health problems is well-established. Tulleken summarizes numerous studies that connect UPF consumption with:

  • Premature death
  • Heart attacks
  • Strokes
  • High blood pressure
  • All types of cancer
  • Type 2 diabetes
  • Fatty liver disease
  • IBS, inflammatory bowel disease
  • Depression
  • Dementia

Perhaps even more alarming, these negative outcomes cannot be explained simply by the high sugar, salt, or fat content of UPFs. Studies show that when nutritional content is held constant (meaning people consume sugar, salt, and fat from less processed foods), ultra-processed food still leads to worse health outcomes. There is something uniquely harmful about the combination of textures, additives, and engineered flavors that makes us sick.

UPF Makes Us Eat More

Research studies show that people consuming UPF eat, on average, 500 more calories a day than those eating minimally processed diets. In other words, it bypasses our satiety signals. Over time, this contributes to weight gain and metabolic disease.

When we eat UPF, it is often soft, quickly consumed, and extremely calorie-dense. These properties confuse the brain’s ability to register fullness and satisfaction. We end up wanting more even when we are not hungry.

That’s no accident.

Ultra-processed food is designed to trigger the brain’s reward circuits, creating powerful associations between artificial flavors, feelings of pleasure, and calorie load. This is how we learn to crave these foods.

Soft foods also affect our ability to breathe properly, as discussed in the book Breath. Read more here!

Stress Increases Our Cravings For UPF

UPF creates a special challenge for those dealing with stress. When we are under pressure, our cortisol levels rise, and that shift in hormones increases appetite. It also skews our preferences toward high-energy, hyper-palatable foods.

UPFs are an easy, fast way to get a dopamine hit in a stressed-out body. But that reward is short-lived, and often followed by a crash in mood and energy, making us want more of the same. This loop is familiar to anyone who has eaten their way through a hard day.

The taste combinations in UPF are intentionally layered to mimic the effects of addictive drugs—what Van Tulleken refers to as “speedballing different tastes and sensations.” That layering floods the brain with reward, but it comes at a cost. Even as we consume more than we need, these foods offer less of what we actually require to function. Processing strips away essential nutrients, which is why people can be both obese and malnourished at the same time.

Limit Your UPF, Lower Your Stress

Understanding the science behind UPF is essential for managing stress. What we eat shapes how we feel, how well we sleep, and how we move throughout the day. When our diet is dominated by UPF, it becomes harder to regulate not just our hunger but our mood.

The good news is that with a little awareness and practice, we can retrain our habits and choose foods that support rather than sabotage our nervous system. Here is a step-by-step practice to reduce your intake of ultra-processed food and reduce stress in the process:

1. Notice your cravings.

The first step is to pay attention to when and why you reach for UPF. Is it mid-afternoon at work, after a tough conversation, or late at night when you’re exhausted? Awareness is key.

2. Map the habit loop.

Use this habit mapping tool to explore what’s triggering the craving and what reward you’re getting from it. Are you trying to feel comforted, soothed, distracted, or rewarded?

3. Pause before you eat.

Take a few breaths and ask yourself if you are physically hungry or emotionally overwhelmed. There is no judgment here. The goal is simply to insert a moment of choice between the craving and the action.

4. Swap the reward.

Once you’ve identified the trigger and reward, try swapping in a different calming behavior that does not involve UPF. This might be a short walk, a few rounds of deep breathing, a glass of water with lemon, or calling a friend. Choose something that provides the same feeling of relief or connection.

5. Gear your environment toward success.

Decrease or eliminate the UPF in your environment so it won’t tempt you in a moment of weakness. Instead, keep simple, minimally processed foods in reach, like roasted nuts, fresh fruit, or overnight oats. When you’re stressed, you’re more likely to grab what’s easy, so make the healthier option easiest.

6. Practice self-compassion.

You’re not broken, the food system is. If you fall into old patterns, remind yourself that this is a process, not a pass-fail test. Small steps count.

By shifting your relationship with ultra-processed food, you can create more space for true nourishment and build resilience in the face of stress. Reducing UPF isn’t just about physical health. It’s about reclaiming your ability to regulate, to choose, and to feel more in control of what you put in your body.

Small Changes, Big Transformation

This is one small change we can make to prioritize our health and build resilience. Wellness doesn’t have to feel so overwhelming. Give this practice a try this week and let me know how it goes!

Need help putting this into practice?

When you’re ready to go beyond reading and start applying these tools in your daily life or workplace, I can help. I offer 1-on-1 coaching and customized trainings for organizations. Let’s work on it!

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