Eat Better. Live Longer. Reclaim Your Health.
Welcome to the official website of Dr. Andres Digenio, physician, researcher, and author of The Natural Diet. My mission is to help people reduce their risk of chronic disease by eating more natural foods and avoiding ultra-processed foods.
The Natural Diet
Available August 18, 2026
A science-based guide to escaping ultra-processed foods and building lifelong healthy eating habits.
"Finally, a diet book obesity experts can endorse.."
— Donna H. Ryan, MD, Pennington Biomedical Research Center
"A scientifically grounded platform for long-term lifestyle change."
— James O. Hill, PhD, University of Alabama at Birmingham
Why Trust The Natural Diet?
The Natural Diet is the culmination of four decades of work in preventive medicine, obesity, exercise physiology, cardiac rehabilitation, and public health.
Throughout my career, I watched people struggle with obesity and chronic disease despite following conventional nutrition advice. Those experiences led me to investigate how ultra-processed foods have transformed the modern food environment—and ultimately inspired me to write this book.
Learn more about my background and the journey behind The Natural Diet.
📰 The Natural Living Newsletter May 2026
What Changed in the Modern Diet
Dear Reader,
April’s writing focused on a practical question:
What actually changed in the way we eat — and why does it matter for long-term health?
From calorie counting to macronutrient debates, from hot dogs to instant oatmeal, the articles examined how modern food production and daily routines influence weight, blood sugar, and appetite.
Below is this month’s roundup.
The UPF Detector Series
Hot Dogs Under the UPF Detector
A closer look at processed meats, ingredient lists, and how industrial preparation differs from whole cuts of meat.
Instant Oatmeal Through the UPF Detector
An examination of flavored instant oats, added sugars, and how convenience can quietly change a basic whole food.
With these articles, the current phase of the UPF Detector series comes to a close.
The purpose of the series was clarity — to help readers understand how everyday products are formulated and how processing changes food. Examining labels and ingredient lists is an important first step.
Now the focus begins to shift from identifying the problem to applying solutions.
When Simple Advice Falls Short
Why Counting Calories Works — Until It Doesn’t
A discussion of why calorie tracking can produce early results, but often fails to address hunger, food quality, and long-term consistency.
Why the Macronutrient Debate Never Settles the Question
Carbohydrates, fats, and protein matter — but focusing only on ratios often overlooks how food is produced and processed.
The Bigger Shift
What Actually Changed in the Modern Diet
A look at how industrial processing, food marketing, and convenience reshaped the modern plate.
👉 Read on Medium: https://medium.com/p/b708c5c1aa66
Why Ultra-Processed Foods Are So Difficult to Escape
An explanation of why these products dominate grocery stores and restaurants — and why personal discipline alone is rarely enough.
👉 Read on Medium: https://medium.com/p/3ca5fdb94984
The Larger Pattern
Across these articles, one lesson remains clear:
• Food quality matters.
• Processing matters.
• Daily habits matter.
Short bursts of effort produce short-term change.
Repeated habits, practiced week after week, lead to lasting progress.
Looking Ahead
In the coming weeks, we will step back and look at the bigger picture — how food systems, diet advice, and daily routines shape long-term health.
The focus will remain practical and grounded in real life.
Thank you for reading and for continuing to think carefully about how we eat and live.
Warm regards,
Andres Digenio, MD, PhD
Explore more tools and articles:
www.andresdigenio.com/links
Because health is built week by week.