Welcome to July's most up-to-date and comprehensive roundup of health and fitness discoveries! Summer is a time when many of us are more focused on our well-being, but with so much information available, it can be difficult to separate the myths from the scientifically proven facts. In this post, we delve into the latest research that is not only changing our understanding of nutrition and exercise, but also providing practical guidance for achieving better health.
Table of contents
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The egg myth has been broken.
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The surprising power of stevia
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Forget 10,000 steps
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Natural sleeping pill
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Creatine's journey to the brain
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The real cause of being overweight
1. The Egg Myth Busted: The Real Heart Danger Lies in Bacon
For decades, dietary guidelines and doctors have warned us against eating too many eggs, citing their high cholesterol content as a direct threat to heart health. A groundbreaking study conducted by the University of South Australia is seriously questioning this long-held belief. Scientists conducted the first study in the world to precisely separate the effects of dietary cholesterol and saturated fat on our blood cholesterol levels. The results were surprisingly clear: the cholesterol found in eggs is not the main culprit in raising "bad" or LDL cholesterol levels.
The real enemy turned out to be saturated fat, which is abundant in the very foods traditionally served with eggs – fatty bacon, processed sausages and even some cheeses. The study even showed that consuming two eggs a day as part of a diet low in saturated fat can actually help lower LDL cholesterol levels. Eggs are a valuable source of protein, vitamins and minerals. So, instead of giving up your breakfast egg, it’s worth taking a critical look at what you’re putting on your plate next to it.
Summary: Recent research confirms that eating eggs is not bad for your heart. The real risk is the saturated fats found in bacon and sausages, not the cholesterol in eggs.
Read more about the study: Eggs are off the hook—study reveals bacon's the real heart risk
2. The Surprising Power of Stevia: The Sweetener That Kills Cancer Cells
Stevia is known as a natural, calorie-free alternative to sugar, but a discovery by researchers at Hiroshima University could give the plant a new, life-saving role. The study found that fermenting stevia extract with a specific probiotic isolated from banana leaves produces a metabolic product called CAME, which has significant anti-cancer effects.
In laboratory tests, the compound was able to kill pancreatic cancer cells, but more importantly, it left the body’s normal cells healthy and unharmed. This discovery is particularly significant because pancreatic cancer is one of the deadliest forms of cancer, known for its aggressiveness and resistance to existing treatments. The process, called microbial biotransformation, unlocks the bioactive properties hidden in the stevia extract, making it a potential targeted cancer drug. Although the journey from lab to patient is long, this discovery gives hope for the development of new, naturally-based cancer drugs with fewer side effects.
Summary: A compound produced by fermenting stevia extract can destroy pancreatic cancer cells in laboratory conditions while sparing healthy cells, opening up new possibilities in cancer treatment.
Read more about the study: This sugar substitute does more than sweeten — it kills cancer cells
3. Forget 10,000 steps: 7,000 is the new magic number for health
10,000 steps a day has become the gold standard that many people strive for, but can seem dauntingly out of reach. But a large meta-analysis led by the University of Sydney, which pooled data from 57 different studies, offers some good news and a more realistic target. It found that walking just 7,000 steps a day reduces the risk of premature death by a whopping 47%, almost identical to the benefits seen with 10,000 steps.
In addition to a longer life, 7,000 steps were also found to have significant benefits for mental health and the prevention of chronic diseases. For example, the risk of dementia dropped by 38% and symptoms of depression improved. The main message of the study is that every step counts and progress is more important than perfection. Even increasing the number of steps you take per day from, for example, 2,000 to 4,000 is associated with significant health benefits. This knowledge makes developing an exercise habit much more achievable and motivating.
Summary: A major review confirms that just 7,000 steps a day significantly reduces the risk of premature death, dementia, and other diseases, providing almost as much benefit as 10,000 steps.
Read more about the study: 7000 steps a day cuts death risk by 47%—and that might be all you need
4. Natural sleeping pill: How yoga, tai chi and jogging cure insomnia
Insomnia is one of the most common ailments in modern society. Instead of immediately reaching for sleeping pills, it is worth considering natural and side-effect-free alternatives. In the magazine BMJ Evidence-Based Medicine A comprehensive analysis published in the journal Sleep Medicine confirms that certain types of exercise may be as effective as cognitive behavioral therapy in treating insomnia.
The study compared several types of exercise and found that particularly outstanding results were achieved by: tai chi , yoga and light jogging. Tai chi , which combines slow movement, deep breathing, and meditation, was found to be the most effective at improving sleep duration, quality, and reducing nighttime awakenings. Yoga helped relieve anxiety and calm the nervous system, which is often the cause of sleep disorders. These exercise methods help regulate levels of the stress hormone cortisol and promote the production of the sleep hormone melatonin, thus providing a long-term and sustainable solution for achieving better sleep.
Summary: Scientific analysis shows that Tai chi , yoga, and jogging are effective and safe methods for relieving insomnia, offering an alternative to medications and therapy.
Read more about the study: Tai chi, yoga, and jogging rival pills for beating insomnia
5. Creatine's Journey to the Brain: A Hope for the Future in the Treatment of Neurological Diseases
Creatine is known in the sports world as a supplement that improves muscle strength and endurance, but its importance is much broader. It is also a critical energy molecule for our brain and heart. In some rare genetic diseases, the body is unable to transport creatine to the brain, leading to serious developmental disorders. The core of the problem is the blood-brain barrier – the brain’s protective mechanism that prevents most substances from entering the bloodstream into brain tissue.
Researchers at Virginia Tech have developed a groundbreaking method to overcome this obstacle. Using focused ultrasound, they direct sound waves precisely into specific areas of the brain. This process temporarily creates microscopic openings in the barrier that allow creatine to reach its destination without damaging surrounding tissue. It’s like non-invasive surgery, opening the door to new treatments, offering hope to patients and families who have previously faced incurable diseases.
Summary: Scientists are using focused ultrasound to deliver creatine across the blood-brain barrier, which could in the future provide a treatment for severe genetic brain diseases.
Read more about the study: This muscle supplement could rewire the brain—and now scientists can deliver it
6. The Real Cause of Obesity: Why Diet Is More Important Than Exercise
It is widely believed that the main cause of weight gain is laziness and lack of exercise. However, a comprehensive study from Duke University, which analyzed the energy expenditure of thousands of people in different societies, debunks this myth. The researchers compared the energy expenditure of hunter-gatherers, farmers, and residents of advanced industrialized countries and came to a startling conclusion: our daily energy expenditure has not decreased significantly over the course of evolution.
So what is the real driver of the obesity epidemic? According to the study, the answer is clear: significantly increased calorie intake. We are simply eating more than our ancestors. That doesn’t mean exercise isn’t important—it’s essential for heart health, mental well-being, and disease prevention. But when it comes to weight management, nutrition plays a central role. The study emphasizes that diet and exercise should be viewed as complementary, not substitutes, components of a healthy lifestyle.
Summary: A large-scale study shows that the main cause of obesity in developed countries is not decreased physical activity, but increased calorie intake.
Read more about the study: Active but still gaining weight? Duke scientists reveal why
Conclusions
In summary, the science news for July clearly shows that health is a constantly evolving field, with old dogmas being replaced by new, evidence-based knowledge. We have learned that what we eat plays a bigger role in weight control than previously thought, and that choosing eggs over bacon is a smart move for the heart. When it comes to exercise, goals have become more realistic – even 7,000 steps a day can bring significant benefits. In addition, natural remedies have emerged, such as tai chi and fermented stevia, with unexpected potential for both improving sleep quality and fighting serious diseases. These discoveries give us practical, science-based tools to make better choices in our daily lives and take responsibility for our well-being. A healthy lifestyle is not about extremes, but about conscious and consistent habits.
Sources used
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Egg and bacon study: Eggs are off the hook—study reveals bacon's the real heart risk
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Stevia and cancer research: This sugar substitute does more than sweeten — it kills cancer cells
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Step study: 7000 steps a day cuts death risk by 47%—and that might be all you need
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Insomnia and movement study: Tai chi, yoga, and jogging rival pills for beating insomnia
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Creatine and brain study: This muscle supplement could rewire the brain—and now scientists can deliver it
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Overweight and activity study: Active but still gaining weight? Duke scientists reveal why