Newsletter Issue #9

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This issue centres on the Health Halo Effect, how a single positive word on food packaging tricks us into assuming the whole product is healthy, with Dr. Vincent and Stephen unpacking real examples from folic-acid cereals to vegan burgers and energy drinks, and offering practical label-reading strategies. Subscriber Q&As cover the halo effect in tech (Apple's green branding), recyclable eyewear, and a fun detour into Filipino dessert halo halo. Stephen shares a behind-the-scenes look at using a self-hosted reasoning AI to generate a roasted passata recipe, exposing both the impressive capabilities and the real inconsistencies AI can produce without human oversight. The Daily Dose recap covers collagen, the 10,000 steps mortality study, olive oil and brain health, smartwatch data at doctor appointments, and the science of venting. The issue also features Renovatio's Activated Apple Cider Vinegar as the product of the week.

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This week Stephen and I got into something that genuinely frustrates me: the Health Halo Effect. It’s the reason so many people eat “healthy” for months and see no change in their weight, their cholesterol, or how they feel. It’s not their fault. Food companies are very good at putting one glowing word on the front of a packet and hoping you never flip it over. We went through real examples including vegan burgers, energy drinks, and “all natural” oat slices with 20% sugar, and I tried to give people the actual tools to see through it, because awareness alone isn’t enough. You have to read the label.

We also did something a little different this issue. Stephen put his self-hosted AI through its paces generating a passata recipe with verbose reasoning turned on, so you can see exactly how these models think and where they get it wrong. It’s a genuinely useful window into why AI is brilliant for ingredients and substitutions but still can’t replace a recipe that’s actually been tested in a real kitchen.

On the Daily Dose side, I covered a 72,000-person study on walking and mortality, why extra virgin olive oil and regular olive oil are not interchangeable for brain health, and my personal favourite of the week: the science of why complaining can actually be good for you.

With my best,

Dr Vincent

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The takeaway isn’t to become paranoid, but to become a little more aware. Most people genuinely want to be healthier, but the system doesn’t always make that easy. Between marketing, pricing strategies, and limited time, even the best intentions can be misled. My advice is simple: be a little more skeptical, focus less on the claims and more on the substance, and understand that “healthy” is not a label, it’s a composition. When you know better, you can choose better. And that’s really the goal, not perfection, but progress.

After Hours is where science gets personal. Hosted by Dr Vincent, your friendly neighbourhood scientist and Stephen!
This podcast is part of the Ask Dr Vincent on Substack.

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📩 Weekly newsletter every Sunday at AskDrVincent.com
📺 Full video episodes every Thursday after 5pm

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Newsletter Issue #8 - Eat Seasonally, Stay Warm, Think Clearly

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This issue of the After Hours Newsletter covers the podcast's latest episode on staying healthy in winter, covering immunity, hydration, movement, skin health, light exposure, and sleep. It includes subscriber Q&As with tailored activity recommendations for Melbourne and Chicago, a deep dive on UV exposure and sun safety across Australia and the US, a roundup of the week's Daily Dose science content (covering GLP-1 pills, brain waste-removal, meditation, red light therapy, and collagen), and a recipe for kangaroo with Japanese pumpkin and pepperberries using native Australian ingredients.

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This week on After Hours, Stephen and I got into something I genuinely care about: why winter makes us sick — and it’s not what most people think. It’s not about more germs. It’s about what we do differently. We move less, hydrate less, breathe drier air, and crowd indoors — and all of that quietly erodes our immune defences at the cellular level. We talked through what that actually means for your gut, your airways, your skin, and your sleep, and what small daily habits can genuinely shift your resilience before the cold really sets in.

We also answered subscriber questions from Melbourne and Chicago, unpacked the real science behind UV exposure and vitamin D on both sides of the world, and I shared what seven days of meditation does to the brain at a cellular level — the findings genuinely surprised even the researchers who ran the study. If you missed the Daily Dose LIVE this week, the recap inside covers everything from the first oral GLP-1 pill to why your collagen supplement probably isn’t doing what you think it is. It’s been a big week of science made simple, and there’s plenty to dig into.

With my best,

Dr Vincent

After Hours is where science gets personal. Hosted by Dr Vincent, your friendly neighbourhood scientist and Stephen!
This podcast is part of the Ask Dr Vincent on Substack.

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In this episode, Stephen and I get into the real biology of why we fall sick when the temperature drops. It is not just about germs — it is about how our behaviour changes, how we stop drinking enough water without even realising it, how our gut health suffers, and how the dry air that comes with cold weather quietly inflames our airways. We also talk about skin as your first line of immune defence (something most of us only think about when it comes to vanity, myself included), the 33% drop in daily steps our community experiences every winter, and why what you do in summer genuinely determines how well you hold up in the cold months.

We also go somewhere I always love going — scuba diving, eating seasonally, the magic of yuzu, and somehow, Neanderthals. Stephen keeps me mostly on track. Mostly.

Stay well this winter. Your body is worth looking after before it needs it.

Thank you to everyone who tuned into our live video! Join us for my next live video in the app.

Please also check out my Daily Dose daily podcast: Simple science, real news, no hype.

***

Daily Dose is your daily hit of health, wellness & tech news; made simple. Hosted by Dr Vincent, your friendly neighbourhood scientist. Part of the Ask Dr Vincent universe on Substack.

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After Hours Newsletter #7

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This issue of the After Hours Newsletter explores the intersection of health, entrepreneurship, and everyday living, blending practical insights with personal storytelling from Dr Vincent and Stephen. It reflects on the realities of turning ideas into businesses, emphasising problem-solving, resilience, and the importance of community, while also offering actionable advice for founders at any stage. Alongside this, the issue brings in seasonal lifestyle elements such as staying active during cooler weather and a comforting onion and cider soup recipe, creating a balance between business, wellbeing, and daily life. Overall, it captures the philosophy that progress comes from small, consistent steps, whether in building a company, improving health, or simply showing up and taking action.

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This week’s After Hours is a mix of real talk and practical insights, built around a simple idea: progress comes from action, not perfection. We dive into what it actually takes to turn an idea into a business, from identifying real problems to having the courage to ask for help and start small. It’s not about having everything figured out, it’s about getting your idea out of your head and into the world, testing it, refining it, and learning as you go.

Alongside that, we keep things grounded with a touch of everyday life, including a simple, comforting onion and cider soup recipe perfect for the cooler nights ahead. It’s a reminder that while you’re building, creating, and pushing forward, you still need to slow down, eat well, and take care of yourself. As always, the goal is to make health, business, and life feel a little more accessible and a lot more human.

With my best,

Dr Vincent

We also spoke about something simple, but powerful. The difference between “one day” and “day one.” Most people wait for the perfect time, more certainty, less risk. But the truth is, you only figure it out by starting. Ask for help, test your idea, stay open to pivoting, and do one thing today that moves you forward. If you don’t ask, the answer is always no. If you don’t start, nothing happens. Whether it’s your business, your health, or your life, now is as good a time as any to begin.

Thank you to everyone who tuned into my live video! Join me for my next live video in the app.

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After Hours Newsletter #6

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This issue of After Hours dives into the reality behind popular GLP-1 weight loss drugs, exploring where they genuinely add value and where they risk becoming a shortcut that replaces sustainable habits. It expands into a deeper conversation about gut health as a foundation for overall wellbeing, highlighting the role of inflammation, daily choices, and long-term consistency over quick fixes. Balanced with a touch of lifestyle, the issue also includes a classic grapefruit-based cocktail recipe, reinforcing the idea that health, business, and life should be practical, enjoyable, and built to last.

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GLP-1 weight loss drugs! We break down what they actually do, who they’re for, and where the line sits between medical necessity and casual use. It’s an honest conversation about quick fixes versus long-term thinking, and why sustainable lifestyle changes still matter more than ever, even in a world full of powerful interventions.

Alongside that, we zoom out into something just as important but often overlooked: gut health. From inflammation to energy levels, we unpack why your gut might be the missing piece in your health routine. And to keep things balanced, there’s a classic grapefruit-based cocktail recipe to close out the week, a small reminder that health isn’t about restriction, it’s about building a lifestyle you can actually enjoy.

With my best,

Dr Vincent

GLP-1 drugs like Ozempic and Wegovy are having a moment right now. And I get it. As a scientist, it’s fascinating. You’re essentially altering how the body perceives energy, dialing down appetite by shifting hormonal signals around glucose. But what most people don’t realise is that this isn’t just a “shortcut,” it’s a long-term biological commitment. It’s expensive, it requires injections, and it fundamentally changes how your body interacts with food. For someone with Type 2 diabetes or severe obesity, this can be life-changing, even life-saving. In those cases, it’s not about aesthetics, it’s about survival.

But when we start using the same tool to lose the last five kilos, that’s where I pause. Because now we’re not solving a medical problem, we’re outsourcing discipline. And the trade-offs are real: nutrient deficiencies, muscle loss, that hollowed “Ozempic face,” and often the weight comes back the moment you stop.

What I always come back to is this: your body isn’t broken, it’s responding. If you can walk consistently, eat real food, and build habits that your biology recognises, you’re not just losing weight, you’re building a system that lasts. Skinny is easy. Healthy is earned.

Thank you to everyone who tuned into my live video! Join me for my next live video in the app.

Secret link: https://tr.ee/djefey

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I went to the Natural Products Expo West in Anaheim, California! And what an adventure it was. From crossing path unexpectedly with some of the most revered people in the industry, being on the keynote stage with Gary Vee, the wild after-parties to learning so much from fellow founders who are building their empires in this $350 billion industry.

It’s good to be back and I am so excited to share this experience with you all.

P.S. I also had a bone to pick with Stephen who sent me on a wild goose chase for a certain brand of vodka.

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I think we are having too much fun with this newsletter! Truly, thank you so much for all your feedback, we appreciate it tremendously!

I hope you enjoy reading this week’s newsletter (especially the recipe!) and pelase don’t forget to tune in to our LIVE recording at 2.15pm on Tuesday.

Thank you and I’ll see you after hours,

Dr Vincent

After Hours Newsletter February 22 2026

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After Hours, Issue #3 is the third edition of our weekly newsletter, sent after hours, when the noise drops and there’s room to think more clearly. In this issue, we recap our Fire Horse episode on what wellness in 2026 should really look like, beyond fads and Health Star algorithms that can rate ultra-processed drinks above whole foods. We answer subscriber questions on astrology, biology and whether birth timing truly shapes health, explore the science of photoperiod and circadian rhythms, and share a practical “label and let go” mental drill to calm a racing mind. Stephen steps into the kitchen with a once-a-year chorizo with figs and red wine, using it as a lesson in processing versus tradition, while also diving into the evolving world of browser-based cybersecurity and AI-driven scam detection. We close with a simple stretch-break challenge for the week, grounded in the same philosophy that runs through everything we do: question claims, protect your sleep, favour real food, and make small decisions now that your future self will thank you for. Welcome back to After Hours.

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We also spoke about how confusing “healthy” has become, particularly with Australia’s mandatory Health Star Rating system. I am not anti–Health Star Rating. It was designed to help consumers compare packaged foods. But that is the flaw. It only applies to packaged foods. An ultra-processed drink can be reformulated to score more stars than plain milk. A fresh apple, one of the most researched whole foods on the planet, receives no stars at all. The unintended message becomes: packaged food with a high rating must be better than real food without a label. My view is simple. Keep the stars if they help, but add a clear processing traffic light: green for fresh, yellow for minimally processed, red for ultra-processed. Busy parents and time-poor shoppers deserve clarity, not algorithms that can be gamed.

From there, we zoomed out. Why are we chasing wellness in the first place? It is not just about living longer. It is about capacity. It is about walking the hills of Athens at 80, carrying your own bags through an airport, taking that cruise you worked decades for, and actually enjoying it. Health is not an aesthetic project. It is freedom. But there is no silver bullet. Not the “world’s most potent antioxidants.” Not the best skincare. Not the perfect biohack. You cannot outsource your biology to a supplement while your lifestyle remains chaotic. You cannot undo 20 years of neglect in 20 days.

So the real invitation in 2026 is not a 12-step overhaul. It is awareness. Do not wait for a diagnosis or for a brick to fall on your head. Notice the early sprinkles of sand: the fatigue you keep brushing off, the niggle in your back, the poor sleep you normalise in the name of hustle. Stephen shared how, in high-performance engineering teams, unaddressed stress always surfaces eventually. The body keeps the score, whether you are a CEO, a parent, or both. Question claims. Even government ones. Look past marketing. Favour real food over ultra-processed options. And this week, pick one thing. An earlier night. A proper walk. A less-processed lunch. Think of it as a vote for the older version of you who still wants to be out there exploring the world, not watching it from the sidelines.

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I guess we really are doing this weekly now!

I got Stephen to share a recipe for us this week, if you tuned in to the last episode of our podcast, I mentioned that he is a very capable cook and I am genuinely very excited to make this recipe column a permanent feature on the newsletter.

I hope you enjoy reading this week’s newsletter and as always, do sound off if you think of anything! Don’t forget to tune in to our LIVE recording at 2.15pm on Tuesday.

Thank you and I’ll see you after hours,

Dr Vincent

After Hours Newsletter February 15 2026

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After Hours, Issue #2 is the second edition of our weekly newsletter, sent after hours, when the day quietens and there’s space to think. In this issue, we reflect on last week’s nuanced discussion about AI and health, explore the risks and realities of over-reliance on digital tools, answer subscriber questions on screen time and travel habits, unpack why fibre-maxxing can backfire, and preview Dr. Vincent’s 2026 Wellness Forecast, including the question of whether we can truly outsource our health to science. Stephen also shares one of his favourite kitchen rituals, a crispy kale and lingonberry salad, complete with an Australian native twist. Grounded in evidence, shaped by lived experience, and written for curious people who want to think more critically about how technology, trends, and tiny daily decisions shape their health. Welcome back to After Hours.

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The human body heals through subtle signals, feedback loops and adaptation. Hormones fluctuate. Inflammation rises and resolves. Symptoms evolve gradually before they declare themselves clearly. A clinician watches patterns, context and change. An AI reads a snapshot of text. It cannot see your posture, hear hesitation in your voice, or weigh risk based on lived experience. Add to that the reality of data cut-offs, shifting guidelines and evolving safety warnings, and you can see the risk: beautifully written advice that may be incomplete, out of date or missing nuance. Confidence is not the same as correctness.

That said, this is not an anti-AI argument. AI works exceptionally well in structured roles: summarising patient notes, spotting trends in glucose or sleep data, translating medical jargon into plain English, and supporting triage in overstretched systems. Used properly, it can improve health literacy and reduce administrative burden. My concern is when it begins replacing skill development or judgment. If AI reads every ECG or suggests every diagnosis, junior clinicians lose repetition, and repetition is how intuition is built. Technology should extend expertise, not erode its foundation.

So here is the balance. Use AI to understand concepts, to generate better questions, to feel more prepared before you see your doctor. But do not outsource diagnosis, interpretation or decision-making to a machine that does not know you and is not accountable for you. AI is excellent at producing answers. Health, however, is about timing, context, restraint and relationship. Use the technology. Just don’t let it replace the thinking.

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Tonight we’re sending out something new.

This is the very first issue of the After Hours newsletter.

After Hours started because I realised that a lot of what I say about health and lifestyle can sound too clinical once it’s packaged neatly. The science is essential, but it doesn’t always translate neatly into the reality of how we actually live. After Hours is the space where the science gets personal.

This newsletter is our way of capturing that space. No hype. No hacks. Just thinking out loud, together. It’s reflective, a little nerdy, occasionally (maybe always) opinionated, and very much written after hours.

We’ll be sending this weekly, usually after hours, usually on a Sunday, when things slow down enough to actually read.

Thanks for being here at the very beginning. That genuinely means a lot.

See you after hours,

Dr Vincent and Stephen

After Hours Newsletter February 8 2026

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After Hours, Issue #1 is the first edition of our weekly newsletter, sent after hours, when the day quietens and there’s space to think. In this issue, we reflect on last week’s conversation about leadership and health, preview an upcoming discussion on AI and self-diagnosis, share what’s new in health and technology, and answer subscriber questions that don’t always fit neatly into a podcast segment. Grounded in evidence, shaped by lived experience, and written for curious people who want to think a little deeper about how they live, lead, and look after their health. Welcome to After Hours.

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Leadership also isn’t about titles. It’s whoever people look to when things wobble. Whoever sets the emotional temperature of the room. Humans are wired to scan for safety, and supportive leadership restores predictability and agency. Controlling or erratic leadership keeps the body in low-grade fight or flight, where recovery never quite happens.

We also talk about systems. Cities, workplaces and kitchens shape health more than motivation ever will. The same applies to ultra-processed food. These products are engineered for convenience and craving, not resilience. Avoiding them isn’t about being perfect. It’s about recognising patterns and being sceptical of foods that need marketing to look healthy.

And finally, fatigue. Even with good sleep, regular exercise and “good numbers,” people can still feel wrecked. Sometimes tests help. Often the issue isn’t deficiency. It’s load exceeding recovery. Good metrics don’t always mean a rested nervous system. Health improves when leadership, systems and biology are aligned, not when we just push harder.

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What we call “taste” isn’t just the tongue. Flavour is a combination of taste, smell, texture, and what your brain expects to happen next. Avocado is a perfect example. For some people, it’s not the flavour, it’s the texture. Creamy but not smooth. Soft but not liquid. If your brain grew up associating avocado with sweet dishes and suddenly meets it in sushi or on toast, that mismatch alone can trigger dislike. That’s not fussiness. That’s neuroscience.

Smell plays an even bigger role than most people realise. It’s why airline food tastes flat. Dry cabin air dulls your sense of smell, which means flavour collapses. It’s also why people add more salt, sugar, or fat when smell is reduced, and why spicy tomato juice or salty nuts suddenly make food more enjoyable in the air. When smell drops, the brain asks for intensity.

This is where ultra-processed food becomes a problem. Artificial flavours give your brain the promise of nutrients without delivering them. Something tastes like banana, but there’s no banana nutrition behind it. The brain keeps searching, so you keep eating. Add high sugar, salt, fat, and soft textures that disappear quickly in the mouth, and appetite signals get confused. Pleasure becomes about intensity, not nourishment.

The goal isn’t to force yourself to like everything. Some dislikes are genetic. Some tastes are acquired. Some just need better preparation. The real reset is understanding why you like what you like, eating real food most of the time, and listening to your body without shame. And if you still hate avocado after all that, that’s fine. You can be perfectly healthy without it… even if Inner West cafes disagree.

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Practices like tobacco-smoke enemas, snake oil cures, bloodletting, and symbolic treatments such as “a hair of the dog” all share the same flaw: stimulation or short-term relief was confused with healing. Early medicine lacked an understanding of physiology, immunity, and inflammation, so visible reactions were taken as proof of effectiveness. Loud claims replaced evidence, persuasion replaced mechanism, and suffering was often moralised as part of treatment rather than questioned.

Modern science paints a very different picture. Health outcomes depend on dose, mechanism, and reproducibility. Immune responses require energy, not starvation. Inflammation is a regulated biological process, not excess heat to be suppressed through deprivation. Nutrients only matter if they are absorbed, and symptom relief does not equal recovery. Even sayings that partially hold true, like “an apple a day,” do so not because of magic, but because they loosely align with broader dietary patterns that support gut and metabolic health.

The pattern across centuries is remarkably consistent. Symptoms were treated as causes. Short-term effects were mistaken for solutions. Confidence was rewarded over accuracy. Science has not eliminated uncertainty, but it has replaced folklore with physiology and belief with mechanism. The sayings survived because they were memorable. The science moved on because it worked. And that, perhaps, is the most important health lesson we keep forgetting.

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This episode of After Hours is about challenging those defaults and asking a harder question: what actually needs to change if we want to live longer, healthier, more resilient lives?

The first shift is moving away from reactive health and towards daily maintenance. Most people only think about their health when something breaks, when blood results look bad, energy crashes or symptoms appear. But longevity isn’t built in crisis mode. It’s built through boring, consistent habits: regular movement, predictable sleep, hydration, real food and managing stress before it compounds. Prevention doesn’t feel urgent, which is why it’s so often ignored, but it’s the single biggest lever we have.

We also need to rethink our relationship with food, not just what we eat, but how it’s produced and marketed. Ultra-processed foods have quietly become the foundation of modern diets, designed for shelf life and profit, not human biology. Inflammation, metabolic dysfunction, and gut issues aren’t personal failures, they’re predictable outcomes of an environment stacked against us. Choosing more whole foods, fewer ingredients, and slowing down how we eat isn’t about perfection, it’s about reducing the constant biological stress we place on the body.

Finally, longevity isn’t just physical, it’s social and psychological. Isolation, chronic stress, poor sleep, and lack of purpose age us just as fast as poor nutrition. Strong routines, meaningful relationships, time outdoors, and a sense of contribution matter more than most supplements ever will.

If 2026 is going to be different, it won’t be because we tried harder. It will be because we made better choices easier, stopped outsourcing responsibility for our health, and committed to small changes we can actually sustain.

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We unpack why consistency always beats extremes, how the “new beginning” effect can work for or against us, and why your environment and season matter more than motivation. An Australian summer makes movement easier. A Northern Hemisphere winter demands planning. Neither needs perfection.

We walk through the real foundations of health: hydration, daily movement, food quality, stress resilience, and sleep. Not as biohacks, but as simple habits that compound. We talk walking (6,000–10,000 steps), an 80/20 approach to food, why ultra-processed foods are engineered to keep you craving more, and how small planning decisions can quietly protect your health.

Sleep gets the spotlight it deserves. It’s the pillar that makes everything else work:repair, metabolism, cognition, and emotional regulation. Phones, blue light, and constant stimulation are working against biology that hasn’t changed in thousands of years.

We also touch on apples, antioxidants, gut health, and the importance of building routines that your nervous system can actually sustain. Health isn’t about doing everything. It’s about doing a few things well, every day.

If you’re looking for a calmer, smarter reset to 2026, this episode is for you.

This is After Hours. Honest. Human. And real.

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This is a personal episode. No filters, no scripts, no clinical distance. Just me sharing what it’s actually like to manage a chronic inflammatory skin condition while working in the public eye, doing media, running businesses and trying to stay healthy.

If you live with rosacea, or love someone who does, I hope this conversation makes you feel seen and understood.

This is After Hours. Honest. Human. And real.

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