Here is the strange reality. Americans smoke less, drink less, and report more exercise than past decades. Yet weight and energy trends have not improved the way you would expect. A large analysis in JAMA Network Open found healthier behaviors on paper while outcomes lagged. The gap is not about weak willpower. It is the food environment, especially ultra processed foods in America. I will show you why these products drive overeating and how to fix it at the grocery store this week.

How “Engineered” Foods Hijack Fullness

Ultra-processed products are built for taste, speed, and shelf life. They are usually soft, low in fiber, and easy to eat fast. In a controlled feeding study, people served ultra-processed menus ate about 500 extra calories per day compared with unprocessed menus, even when protein, carbs, fat, and salt were matched. That points to hyper-palatability and speed of eating, not a failure of discipline.

Texture agents may matter too. Early human trials suggest certain emulsifiers can alter the gut environment and appetite signals in ways that could affect some people, as seen in a small Gastroenterology study. This does not mean all additives are harmful. It means your best leverage is simple food most of the time, with packaged shortcuts chosen for protein and fiber, not just low calories.

Why This Pattern Zaps Daily Energy

Meals low in protein and fiber give you less fullness per bite. Blood sugar rises quickly, then dips, and the afternoon snack alarm goes off. Large cohorts link higher intake of ultra-processed foods with poorer diet quality and higher cardiometabolic risk over time, so shifting your base pattern may support steadier energy across the day. You do not need to count everything. You only need better defaults in your cart.

Three Moves That Work This Week

1. Prioritize protein and fiber at every meal.
   Higher fiber intake has been linked with better appetite control and smoother glucose in adults, which may support steadier energy across the day, as reviewed in Nutrients. Build meals around a protein you enjoy, then add a high-fiber side. This makes it easier to step away from ultra processed foods in America without tracking every bite.
2. Walk for 10 minutes after meals.
   Short, light-intensity walking has been studied for lowering post-meal glucose compared with sitting, which may help with afternoon focus. A meta-analysis in Sports Medicine suggests even brief movement snacks make a difference.
3. Slow the pace of eating.
   The classic overeat pattern is fast bites of soft, low-fiber foods. Pause between bites, chew more, and sip water. In the real world, this simple shift helps you feel fullness sooner and makes ultra processed foods in America less tempting.

Best Supplements for Satiety, Steady Energy, and Recovery

I use supplements to fill gaps, not replace food or habits. The products below are ones I use or trust because they’re simple, transparent, and help you hit protein, fiber, hydration, sleep, and strength targets. This makes it easier to move away from ultra-processed defaults.

Protein for Fullness and Meal Consistency

Protein is the satiety anchor, it helps meals keep you full and supports lean mass so cravings are easier to manage.

• Nutricost Whey Protein Isolate, fast-mixing whey isolate with 30 g protein per serving, simple way to hit breakfast or post-workout targets.
• Dymatize ISO100 Whey Protein Powder Isolate, ultra-filtered whey isolate that is very low sugar and easy on many who are lactose sensitive.
• NOW Foods Pea Protein Powder, plant-based base for smoothies or oats when you want no sweeteners or flavors.

Fiber to Curb Cravings and Support Regularity

Soluble fiber slows digestion, which may smooth post-meal peaks and help you feel satisfied with fewer calories.

• Nutricost Psyllium Husk, capsule format for travel or office days when veggies are low. Take with water and space from medications.
• Thorne FiberMend, prebiotic powder, gentle blend that mixes smoothly into shakes or yogurt, helpful when you are building up fiber.

Post-Meal Support You Can Trial

If you notice a 60–90 minute slump after eating, a short, guided trial here can help while you improve meals and walking after meals. Talk with your clinician if you use glucose-lowering meds.

• Double Wood Dihydroberberine, lower-dose format many find easier to tolerate for a first trial.
• Toniiq Dihydroberberine (with Ceylon cinnamon), includes standardized cinnamon, which some prefer in a combined capsule.

Clean Energy and Hydration, Without Liquid Sugar

Swap sugary drinks for cleaner focus and real electrolytes so you are not chasing crashes.

• Life Cider X Energy, enfinity paraxanthine with a crisp profile. Use code SHAWNWELLS for 15% off.
• Natural Stacks Focus Bites, enfinity paraxanthine chewables for quick focus on busy days. Use code SHAWN for 15% off.
• LMNT Electrolyte Drink Mix, zero-sugar sticks with meaningful sodium, potassium, and magnesium for workouts or hot days.
• LMNT Sparkling Electrolyte Drink, ready-to-drink cans when you want convenience without sugar.

Magnesium for Sleep Quality and Next-Day Choices

Better sleep often means fewer cravings tomorrow. Magnesium is a simple lever many adults find helpful.

• Double Wood Magnesium Glycinate, gentle form that many tolerate well for evening use.
• NOW Foods Magnesium Citrate, widely used alternative if citrate suits you better.

Creatine for Strength, Aging Well, and Satiety

Creatine supports training quality and lean mass at any age. More lean mass often means steadier energy and fewer snack urges.

• BulkSupplements Creatine Monohydrate, straightforward micronized powder with 5 g per serving.
• Nutricost Creapure Creatine Monohydrate, Creapure-sourced option for those who want tighter raw-material testing.

Probiotics While You Increase Fiber

As you add beans, veggies, and fiber boosters, a simple probiotic can help some people feel more comfortable during the transition.

• Thorne Bacillus coagulans, single-strain, shelf-stable, easy for travel.
• NOW Foods Probiotic-10, 25 Billion, multi-strain option many can find locally.

Spot Ultra Processed Foods in America in 30 Seconds

The label tells the story. Short ingredient lists with foods you recognize are a good start. Watch for a cluster of refined starches, added sugars, and flavor enhancers that make bites disappear fast. Look for meaningful protein and fiber per serving, not just fewer calories. That is how you get more satiety per calorie. A useful rule, if the first ingredients are flour, sugar, or syrup and fiber is under 2 grams per 150 calories, it will likely leave you hungry.

What to Track so Progress Sticks

Trends beat single numbers. Keep it simple.

• HRV trend: A rising baseline often reflects better recovery and stress balance.
• Fasting glucose trend: Look for a steady range week to week, not perfection day to day.
• Morning energy notes: Rate sleep quality and a.m. clarity on a 1–5 scale.
• Training-recovery signals: Note soreness, performance, and mood after workouts.

If sleep and muscle recovery are weak links, my Magnesium Guide can help you choose forms and timing that may support calm and consistency.

Labels and Sourcing That Earn Your Trust

When you do buy packaged items, read labels with a calm eye.

• Short, recognizable ingredient lists. Fewer refined starches and added sugars make satiety easier.
• Protein and fiber per serving. Favor items with meaningful amounts, not just “low calorie”.
• Transparent dosing and third-party testing. Choose brands that state exact amounts, publish testing, and avoid proprietary blends.
• Minimal “texture helpers”. If several emulsifiers, stabilizers, and flavor enhancers cluster high in the list, consider a simpler option.

Easy Pairings That Make Habits Stick

• Protein + fiber at breakfast. A sturdier first meal often reduces mid-morning cravings.
• Post-dinner walk. A short stroll supports digestion and next-day steadiness, aligning with the walking data noted in Scientific Reports.
• Earlier lights-out. Extending sleep in short sleepers reduced free-living calorie intake in JAMA Internal Medicine, which pairs well with less reliance on ultra processed foods in America.
• Prep a default snack. Greek yogurt with chia, or fruit with nuts, keeps you from grabbing whatever is closest.

Mistakes That Keep You Stuck

• Chasing “low calorie” while ignoring protein and fiber.
• Letting drinks carry your sugar for the day.
• Skipping meals, then overeating ultra-processed snacks at night.
• Buying “health halo” items with long additive lists.
• Expecting results from one perfect week instead of steady trends.

Safety notes before you change things

If you are pregnant or nursing, in treatment such as chemotherapy, starting new prescriptions, or managing a medical condition, talk with your clinician before changing diet, supplements, or training. Start small, watch how you feel, and adjust.

Put It Together and Keep Going

Americans are doing more “healthy” things, yet results still lag. The biggest lever is what goes in the cart. Center meals on protein and fiber, walk after you eat, and slow your pace at the table. Track simple trends, not perfection.

If you want steady support, join my newsletter. I share weekly notes that cut through the noise so you can make better choices at the store and in the kitchen, including staying clear of ultra processed foods in America.

References

Davis, J. W. (2023). US Health Behaviors in the 21st Century Are Improving, but for Whom?. JAMA Network Open, 6(7), e2323591-e2323591.

Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., … & Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell metabolism, 30(1), 67-77.

Hashimoto, K., Dora, K., Murakami, Y., Matsumura, T., Yuuki, I. W., Yang, S., & Hashimoto, T. (2025). Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels. Scientific Reports, 15(1), 22662.

Naimi, S., Viennois, E., Gewirtz, A. T., & Chassaing, B. (2021). Direct impact of commonly used dietary emulsifiers on human gut microbiota. Microbiome, 9(1), 66.

Tasali, E., Wroblewski, K., Kahn, E., Kilkus, J., & Schoeller, D. A. (2022). Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings: a randomized clinical trial. JAMA internal medicine, 182(4), 365-374.

Touvier, M., da Costa Louzada, M. L., Mozaffarian, D., Baker, P., Juul, F., & Srour, B. (2023). Ultra-processed foods and cardiometabolic health: public health policies to reduce consumption cannot wait. Bmj, 383.

Wan, K. W., Dai, Z. H., Wong, P. S., Huang, W. Y., Lei, E. F. C., Little, J. P., … & Tam, B. T. (2025). Effects of Exercise Snacks on Cardiometabolic Health and Body Composition in Adults: A Systematic Review and Meta‐Analysis. Scandinavian journal of medicine & science in sports, 35(8), e70114.

Wu, S., Jia, W., He, H., Yin, J., Xu, H., He, C., … & Cheng, R. (2023). A new dietary fiber can enhance satiety and reduce postprandial blood glucose in healthy adults: A randomized cross-over trial. Nutrients, 15(21), 4569.