2 hours of traffic fumes can impair brain function, microplastics invade it, and the gut hack to cut cravings

Good Sunday amigos,

Every week, I dive deep into the latest health research so you don’t have to.

Welcome to The Sunday Upgrade—your smarter, science-backed start to the week.

New discoveries are constantly reshaping what we know about longevity, brain function, and daily habits—some confirming what works, others challenging everything we thought we knew.

This week, three breakthroughs stood out—each revealing how our daily environment shapes our health and how small, strategic changes can drive high performance.

Before we dive in—if you know someone who values sharper thinking, smarter health, and a competitive edge, share this now.

P.S. Want to optimize your health this Ramadan?

JUST 2 HOURS OF TRAFFIC CAN IMPAIR BRAIN FUNCTION

Your daily commute might be clouding your mind.

A new study found that just two hours of exposure to traffic pollution can lead to:

• Cognitive decline

• Reduced brain connectivity

• Increased symptoms of depression

For years, we assumed the brain was protected from environmental pollution.

Turns out, it’s not.

This study shows that air pollution can quickly disrupt neural pathways, affecting focus, memory, and mental health.

How to protect yourself? 

• Avoid high-traffic routes when walking or cycling

• Drive with windows up & maintain clean air filters

• Consider air-purifying plants indoors for added protection

• Push for cleaner air policies & urban greenery to improve air quality

MICROPLASTICS HAVE BEEN FOUND IN THE BRAIN

Plastic pollution isn’t just harming the planet—it’s affecting your brain.

New research found that microplastics have accumulated in human brain tissue, increasing by 50% over the last eight years.

Scientists warn they may contribute to:

• Neuroinflammation & cognitive decline

• Higher stroke & vascular disease risk

• Disruptions in brain cell function

This discovery is alarming because microplastics aren’t just ingested—they’re inhaled and absorbed, making their way past the blood-brain barrier.

Long-term exposure could accelerate neurodegenerative conditions like Alzheimer’s and Parkinson’s.

How to reduce plastic exposure? 

• Filter your drinking water—both tap and bottled water contain microplastics.

• Swap plastic containers for glass or stainless steel to reduce food contamination.

• Choose loose-leaf tea instead of plastic-laden tea bags.

• Minimize packaged foods, as many contain microplastics from processing.

• Support brands prioritizing plastic-free packaging.

P.S. Want to optimize your health this Ramadan?

A FUNCTIONAL MD’S GUT HEALTH HACK

Your cravings might not be about willpower—they’re about your gut.

Dr. Amy Shah, M.D., explains that your gut bacteria are influencing what you crave and certain microbes push for sugar and processed foods, while a well-balanced microbiome supports healthier choices.

This means that if you’re constantly craving sweets or processed snacks, it could be a sign of an imbalanced gut microbiome, not just a lack of self-control.

How to reset cravings at the root? 

• Fermented foods – Yogurt, kimchi, kefir, sauerkraut to boost good bacteria

• Probiotics – Specific strains can help balance gut bacteria and reduce sugar cravings

•  Fiber-rich foods – Whole grains, leafy greens, legumes to feed beneficial gut microbes

• Reduce ultra-processed foods – These disrupt gut diversity and promote cravings

• Eat more polyphenols – Found in dark chocolate, berries, and green tea, polyphenols fuel good gut bacteria

When your gut thrives, your cravings naturally shift—without forcing it.

CLOSING

The best health upgrades often aren’t complicated.

Breathing cleaner air, reducing plastic exposure, and balancing your gut microbiome can have a huge impact on longevity, mental clarity, and overall well-being.

We often focus on supplements and complex routines, but the real game-changers are removing harmful exposures and supporting the body’s natural ability to heal.

See you next Sunday amigos!

Diego Carrete
Chief Executive Officer, FIT LIFE FZCO
Chief Wellness Officer, First Abu Dhabi Bank

P.S. Want to optimize your health this Ramadan?