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 March 2026
Clarity in a Confusing Food Environment
Dear Reader,
February’s articles continued to examine a central question:
In a food environment dominated by ultra-processed products, how do we make informed decisions without becoming extreme?
Across product analysis, systems thinking, and behavioral insight, one theme remains consistent:
Health is shaped not only by what we eat — but by how food is engineered, marketed, and embedded into daily life.
Below is a summary of this month’s writing.
When “Processed” Isn’t the Whole Story
One of the most common areas of confusion is the difference between processed food and ultra-processed food.
Ultra-Processed Foods vs “Healthy” Processed Foods: What’s the Difference?
This article clarifies how basic food processing (washing, freezing, fermenting, cooking) differs from industrial formulation. Not all processing is harmful. The distinction lies in formulation, additives, and structural manipulation.
👉 Read on Medium: https://medium.com/p/6efe3d33df17
What Those “Difficult Ingredients” Really Mean — and Why the UPF Detector Flags Them
A practical explanation of ingredient lists, cosmetic additives, emulsifiers, flavor enhancers, and why certain formulations disrupt appetite regulation and metabolic signaling.
👉 Read on Medium: https://medium.com/p/63b9e9b13318
The UPF Detector Series Continues
This month’s UPF Detector analyses focused on everyday products many people consume regularly.
McDonald’s French Fries Under the UPF Detector
A closer look at ingredients, formulation, and the difference between simple potatoes and industrial processing.
👉 Read on Medium: https://medium.com/p/f5f3ffb39f78
Gatorade Under the UPF Detector
Examining sports drinks through the lens of formulation, sugar load, and real-world necessity.
👉 Read on Medium: https://medium.com/p/0d47f988530c
Nature Valley Crunchy Granola Bars — Oats ’n Honey Under the UPF Detector
How marketing language can obscure formulation complexity.
👉 Read on Medium: https://medium.com/p/6b045149b9d9
The purpose of the UPF Detector is not restriction. It is understanding. When people understand formulation, they can make decisions that align with long-term health rather than marketing language.
Beyond Individual Choice
Several articles explored a broader issue: why personal discipline alone is not enough in an engineered food environment.
Ultra-Processed Foods: This Is Not About Personal Choice
A discussion of how food systems shape exposure, availability, and habit formation.
👉 Read on Medium: https://medium.com/p/7bfd925bcdca
Why Diets Keep Failing — and Why Food Systems Matter More
An examination of why isolated diet efforts often collapse without structural change in the surrounding environment.
👉 Read on Medium: https://medium.com/p/10514790c48c
If Ultra-Processed Foods Are the Problem, What Actually Works?
A practical discussion of what produces measurable metabolic improvement: improved food quality, consistent movement, and stable routines.
👉 Read on Medium: https://medium.com/p/c8170339d931
A Pattern That Continues to Emerge
Across product analysis and behavioral discussion, the conclusion remains steady:
• Ultra-processed foods alter appetite regulation.
• Sedentary living amplifies metabolic vulnerability.
• Behavior follows environment.
Real improvement comes from improving food quality, adding consistent movement, and building weekly routines that reduce friction.
Short bursts of effort rarely hold. Systems do.
Looking Ahead
In the coming months, as publication of The Natural Diet approaches, I will continue outlining how to apply these principles practically:
Improving food quality without extremism.
Adding movement that fits real schedules.
Building weekly systems that hold under stress and travel.
This is not about rapid transformation.
It is about steady construction.
Thank you for reading and for being part of this growing community focused on metabolic health in a modern food environment.
Warm regards,
Andres Digenio, MD, PhD
Physician | Metabolic Health
Author of The Natural Diet (forthcoming)
Explore more tools and articles:
www.andresdigenio.com/links
Because health is built gradually — and protected by structure.