Solutions with Henry Blodget

Episode: How to Actually Be Healthier

Date: September 22, 2025
Guests: Dr. Jessica Nurik, PhD, Registered Dietitian
Host: Henry Blodget
Network: Vox Media Podcast Network

Episode Overview

In this essential episode, Henry Blodget talks with Dr. Jessica Nurik, a vocal critic of prevailing "Make America Healthy Again" (MAHA) trends and an expert in nutrition science. The conversation digs into why Americans, despite leading the world in healthcare spending, have worse health outcomes than their peers. It untangles the real individual and systemic causes of poor public health, confronts myths about food and nutrition science, and offers actionable, realistic advice for individuals and policy-makers alike.

Key Discussion Points

1. Why Are Americans So Unhealthy?

• Lifestyle-Related Chronic Disease
  • US underperforms on chronic diseases like heart disease and Type 2 diabetes.
  • Not due to lack of scientific clarity, but failure to meet health recommendations because of systemic issues.
  • "It's really an entire system that... is built for the most people to fail rather than the most people to succeed." – Dr. Nurik (02:18)
• Systemic Barriers
  • Food environment: ~70% of available food is ultra-processed, low in nutrients.
  • Physical activity: Cities built for cars, not people—lack of walkability, parks.
  • Healthcare: Millions lack access or are underinsured, so preventative care is missed.

Timestamps:

• Systems perspective (02:18–04:16)

2. What Can Individuals Do?

• Dietary Pillars
  • Eat more fiber (from vegetables, fruits, legumes, whole grains).
  • Most Americans fall short here; 90% don’t meet fiber guidelines.
  • ”We could do so much health wise by just getting people to get their fiber intake right.” – Dr. Nurik (04:44)
  • Increase water intake, reduce added sugars, diversify protein & grains.
• Physical Activity
  • Just walk more! Average American only walks 3-4k steps/day.
  • Focus on movement, not elite exercise regimens.
  • Strength training and cardio both help.
• Other Health Pillars
  • Prioritize 7–8 hours of sleep.
  • Reduce stress (less social media, more time in nature).

Timestamps:

• Dietary basics and practical advice (04:44–07:06)

3. Ultra-Processed Foods Explained

• Definition Using NOVA Classification
  • Ranges from unprocessed (corn on the cob) to ultra-processed (Dorito).
  • Ultra-processed = can’t replicate at home, often high in sugar, salt, fat.
• Why Are They a Problem?
  • Hyper-palatable foods encourage overeating.
  • Not all ultra-processed foods are equally bad—focus should be on reducing low-nutrient varieties.
  • "They make it hyper palatable so you eat more." – Dr. Nurik (09:36)

Timestamps:

• What is “ultra-processed” and why it’s nuanced (07:14–10:42)

4. Science, Misinformation & Changing Recommendations

• Why Health Science Seems Shifty
  • Science is a process, not a set of immutable facts.
  • “Science… gives you the best possible understanding of something for that time.” – Dr. Nurik (13:59)
  • Food corporations and practitioners sometimes simplify or misapply science, leading to confusion.
• Case Study: Eggs & Cholesterol
  • Nutrition science evolves; eggs demonized due to limited understanding, now accepted as healthy for most.
  • “Basis of... healthful eating has been fairly consistent for decades." – Dr. Nurik (16:51)

Timestamps:

• Science as an evolving method & communication gap (13:59–18:32)

5. Critique and Praise for MAHA Movement

• MAHA’s Value and Flaws
  • Right about chronic disease crisis and food system prioritizing industry profits.
  • Wrong on causes (focus on “toxins” and additives), leading to solutions that distract from systemic reform.
  • “If you get the causes wrong, you’re going to get the solutions wrong.” – Dr. Nurik (18:50)
• Distrust in Science
  • Fear-mongering around ingredients diverts energy from real reforms (like FDA oversight).

Timestamps:

• MAHA focus and critique (18:39–22:00)

6. What’s Wrong With the Food System—And How to Fix It

• Root Causes
  • Policy decisions in the ’70s–’90s prioritized commodity crops (corn, soy, wheat).
  • Deregulation allowed big corporations to dominate, driving down diversity and nutrition in the food supply.
  • Local and regional food systems weakened, food deserts multiplied.
• Corporate Responsibility?
  • Companies meet demand but policy shapes that demand and what’s available.
  • “Corporations are meeting demand... but a lot of policy decisions have helped to shape demand over decades in America.” – Dr. Nurik (27:16)
• Policy Solutions
  • Rebuild local food systems.
  • Reform farm subsidies to encourage diverse, nutrient-rich crops.
  • Limit marketing of junk food to kids/low-income groups.
  • Expand nutrition education (like SNAP-ED).
  • Incentivize healthy purchases (Double Up Bucks programs).

Timestamps:

• System and policy failures (22:24–29:16)
• Effective interventions (31:30–34:33)

7. Behavior Change—What Really Helps?

• Education
  • Nutrition education, cooking skills, gradual sustainable swaps.
  • “Taking what they’re already eating and then it’s gradual, right? So they’re making gradual shifts.” – Dr. Nurik (31:55)
• Incentives
  • E.g., Double Up Bucks that double SNAP spending on fruits/vegetables.
  • Both approach and programs backed by evidence.

Timestamps:

• What works in SNAP-Ed and education (31:30–34:33)

8. Exercise, Wearables, and Sleep—Realistic Guidance

• Exercise
  • Don’t overthink it: walk more, move more. 150 minutes/week is the goal.
  • "If you're starting nowhere... start with walking." – Dr. Nurik (36:08)
  • Wearables helpful only if they inspire without triggering obsession.
• Sleep
  • Don’t stress over optimization; just get a consistent 7-8 hours if possible.
  • “For most people, just trying to get those eight hours... you don’t necessarily need like a Whoop...” – Dr. Nurik (38:48)

Timestamps:

• Straightforward exercise and sleep advice (35:46–40:29)

9. Communicating Science & Rebuilding Trust

• Why Science Loses Public Credibility
  • Scientists often inaccessible; communication skills matter.
  • “We write in a language that's not accessible... and so it's very easy to villainize scientists because they're not accessible to people.” – Dr. Nurik (42:59)
• The Path Forward
  • Scientists need to meet people where they are, explain uncertainties and share consistent, actionable messages.

Timestamps:

• The importance of science communication (41:53–44:46)
• How to regain trust (46:13–47:08)

10. Policy Levers for a Healthier America

• Short-term Achievable Policies
  • Support and rebuild local food systems—e.g., farm-to-school programs.
  • Shift insurance-based ag subsidies toward diverse, healthy crops.
  • Implement front-of-package labeling.
  • Expand SNAP and SNAP Ed, incentivize healthy food choices.
• But...
  • Many current policies move in the wrong direction; meaningful change is possible but requires education and political will.

Timestamps:

• Achievable policy actions (51:27–54:18)

11. Can You Be Healthy On a Budget?

• It’s Possible—But Harder
  • Wealth is the strongest health predictor.
  • Eating healthily on $5–$7/day requires knowledge, time, and support.
  • Beans, grains, and budget-conscious fruits/veggies are key staples.
  • “It's possible, just not probable.” – Dr. Nurik (55:22–57:31)

Timestamps:

• Food affordability and inequality (54:18–58:09)

12. Why Other Countries Outperform the US

• Social Determinants:
  • Universal healthcare, stronger education, paid leave/support nets, local food culture all contribute.
  • US prioritizes individual responsibility; peers have stronger collective systems.

Timestamps:

• International comparisons (58:09–61:06)

13. Final Advice for Busy, Normal People

• Start Small, Ignore the Noise
  • Make one change at a time—walk, add a serving of vegetables, get a bit more sleep.
  • Broad, science-backed pillars rarely change: nutrient-rich foods, more movement, enough sleep, less stress.
  • Avoid obsessing over fads or biohacks.
  • “Just focusing on those like pillars of health is going to get you so much farther than any supplement or life hack or anything like that.” – Dr. Nurik (61:18)

Timestamps:

• Actionable takeaways (61:09–62:55)

Notable Quotes & Memorable Moments

• On Systemic Barriers:
  "We have to look at the whole system and we have to start building those systems to maximize the most people to be able to be healthy versus the alternative." (04:16)

• On Simplifying Your Diet:
  "Over 90% of Americans aren't meeting vegetable intake guidelines... just getting people to get their fiber intake right... Over half of us eat too much added sugar in our diet." (04:44–05:01)

• On Science Evolving:
  "Science... is a process for understanding the world around you... it gives you the best possible understanding of something for that time." (13:59)

• On Underfunding Nutrition Science:
  "Nutrition science research is chronically underfunded and has been for a very long time. That means we will see changes... more so than other scientific disciplines." (16:51)

• On Health Equity:
  “The main driver of health in this country is, is wealth.” (55:22)

• On Policy Change:
  “What I'd like to see is... systemic change so that we can set more people up to succeed.” (57:34)

Useful Segment Timestamps

• Systemic Causes of Poor Health: (02:18–04:16)
• Simple, Pillar-Based Health Advice: (04:44–07:06)
• Clarifying Ultra-Processed Foods: (07:14–10:42)
• Communicating Science & Credibility: (41:53–44:46)
• Actionable Policy Recommendations: (51:27–54:18)
• Practical Steps for Busy People: (61:09–62:55)

Tone and Communication

• Clear, accessible, and deeply pragmatic throughout.
• Dr. Nurik consistently rejects extreme or faddish interventions, steering conversation toward sustainable, inclusive, evidence-based steps.
• Emphasis on nuance, context, and patience both in science and in personal change.

Summary for Non-Listeners

If you want simple rules: Eat more fiber (from plants), move more (especially walk), sleep more, and don't stress over conflicting advice or expensive fads. Science evolves, but the core truths haven't changed. Most Americans aren't unhealthy because science is wrong—they're unhealthy because the food system and society make the healthy choice hard. Real solutions require both empowered individuals and systemic policy reform.

Episode recommendation:
Highly insightful, myth-busting, and accessible for listeners at every stage of their health journey. Dr. Nurik’s clarity on “what actually matters” cuts through diet culture noise and policy confusion alike.