The Science of Social Connection
How Food & Community Nourish Us
Welcome to the Michelle Seguin MD newsletter! I’m Dr. Michelle, and I’m grateful you’re here as part of our growing community of 850+ readers across 46 states and 28 countries. This week, we’re exploring the science of social connection—how meaningful relationships impact our health as much as nutrition and movement.
Hello friends,
I had planned to write about fiber this week—after all, this month’s book is packed with it—but something kept pulling me in a different direction. Conversations in clinic and my personal life all seemed to circle back to something deeper. Many of us are feeling the weight of uncertainty, seeking steadiness in connection and community. And often, that steadiness comes not just from what we eat, but from who we share it with.
Here, in this space, I want you to know you have a soft place to land. A place for inspiration, for gentleness, for reconnecting—to yourself, to the seasons, and to one another. Because while food nourishes our bodies, it also nourishes something deeper: our sense of belonging.
With gratitude,
Dr. Michelle
The Science of Social Connection & Health
We often think of health in terms of nutrition, movement, and rest—but there’s another essential ingredient: connection. We are wired for relationships. Our bodies, down to the level of our physiology, respond to the presence—or absence—of meaningful social bonds.
Dr. Vivek Murthy, former U.S. Surgeon General, has declared loneliness a public health crisis, with research showing its impact rivals well-known risk factors like smoking and obesity. His 2023 advisory warns that social disconnection raises the risk of heart disease, stroke, dementia, and early mortality—on par with smoking 15 cigarettes a day (HHS, 2023). Murthy has urged that strengthening social bonds must be a public health priority, not just for individual well-being but for the health of our communities as a whole.
Loneliness as a Health Risk
As we’ve discussed, loneliness isn’t just a fleeting emotion—it’s a physiological stressor. When we feel isolated, the body perceives it as a threat, triggering the hypothalamic-pituitary-adrenal (HPA) axis, which releases cortisol, the primary stress hormone. Over time, chronic loneliness keeps us in a state of low-grade fight-or-flight, leading to:
Increased systemic inflammation and higher levels of C-reactive protein (CRP), a marker linked to heart disease and metabolic disorders.
Dysregulated immune function, making us more vulnerable to infections and chronic illness.
A nearly 30% increased risk of early mortality—placing loneliness on par with smoking 15 cigarettes a day and surpassing other risk factors like alcohol consumption.
Holt-Lunstad J, Smith TB, Layton JB (2010) Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Med 7(7): e1000316.
The Protective Power of Social Connection
If loneliness is a stressor, meaningful connection is a buffer—a built-in mechanism for resilience. The presence of supportive relationships shifts our physiology in measurable ways:
Oxytocin & Cortisol Balance: Positive social interactions stimulate oxytocin, a hormone that counteracts cortisol, lowers blood pressure, and fosters emotional safety.
Vagus Nerve Activation: Engaging in meaningful connection stimulates the vagus nerve, shifting us into a parasympathetic (rest-and-digest) state, which supports digestion, immune function, and heart health.
Cognitive Health: People with strong social ties tend to have lower inflammation, better cognitive function, and a reduced risk of dementia—suggesting that connection is as much a part of longevity as diet and exercise.
Social Prescribing: A New Approach to Health
For generations, cultures around the world have understood that health isn’t just about food and movement—it’s about community. This principle is a hallmark of Blue Zones communities and a foundational pillar of lifestyle medicine. Now, modern healthcare is catching up—but we, as individuals, can also play a role in prioritizing connection.
In the UK and Canada, social prescribing—connecting patients with non-medical, community-based interventions like gardening groups, cooking classes, and communal meals—is being used to combat loneliness and improve well-being. Research shows that engaging in these social activities can lower stress, enhance mood, and improve quality of life.
While the U.S. does not yet have an established social prescribing framework, there are promising signs of progress. One example is the expansion of produce prescription programs. In my own work, I’ve witnessed firsthand how these programs can transform not just individual health, but also community well-being.
What are small ways you bring more connection into your life? Let’s share ideas in the comments!
Personal Reflection: Witnessing Connection Through Food
As a physician, I’ve long believed that food is more than just fuel—it is a powerful conduit for healing, not just physically but emotionally and socially. One of the most profound examples of this was during my time implementing a produce prescription program, an initiative that provided fresh, local food to patients in my primary care practice.
At first glance, the goal seemed simple: increase access to nutritious foods, improve dietary habits, and support local food producers. But as the program unfolded, I realized something deeper was happening. It wasn’t just about the produce itself—it was about the connections being built around it.
I remember one patient who had been struggling with social isolation. She shared that the only time she got out during the week was for the farmer’s market or medical appointments. She came to the farmers’ market with her produce prescription in hand, picking out fresh vegetables and chatting with the growers. Over time, the market became more than just a place to buy food; it became a place of belonging. She looked forward to seeing familiar faces, exchanging recipes, and feeling part of something again.
Another family started cooking together for the first time. What began as a simple effort to use their produce prescriptions turned into a new family ritual—one that brought them back to the table. Their children started asking for “more of the green stuff”, and soon, even the dishes they brought to church potlucks were filled with fresh, local produce. Food became a shared experience, a way to nourish not just their bodies, but their connections to one another.
These stories remind me that food is never just about food. It is a vehicle for care, for community, for rebuilding what feels broken. The right meal at the right time can be a balm. A gathering around a table can be an anchor. And a shared bite, however small, can be the start of something larger.
Want to hear more about how produce prescriptions are transforming health? I recently shared my experience on the Health Promotion Practice podcast. Listen here: S2 Ep. 28: Exploring a Produce Prescription Program in Michigan.
Food as a Conduit for Connection
As we’ve seen, food has always been more than just fuel. It is a language, a gesture, a way of saying, I see you. I care about you. You belong. Across cultures and generations, meals have served as a conduit—connecting families, neighbors, and strangers alike.
But in everyday life, it’s easy to forget this. Eating has become rushed, solitary, transactional. We eat at our desks, in the car, in front of screens. The ritual of gathering, of slowing down and sharing a meal, has become something we do only on special occasions—when in reality, it’s one of the most natural ways we cultivate connection.
Think about the moments when food has brought you closer to someone. A soup dropped off at a neighbor’s door in a time of need. A cup of coffee shared in quiet conversation. A meal cooked side by side, hands moving in rhythm, laughter bubbling up between the chopping and stirring. These small, ordinary acts have an extraordinary impact.
In my opinion, this is why food-based interventions—like community kitchens, farmers’ markets, and meal-sharing programs—are such powerful tools for well-being. They aren’t just about providing nourishment; they are about creating spaces where people can feel seen, heard, and part of something bigger.
This is also why I created the Savor the Seasons Cookbook Club. It’s not just about the books, or the recipes—it’s about carving out space in our lives to engage with food in a way that feels intentional and connected. Whether you cook alone or with loved ones, whether you share your thoughts in the comments or simply follow along quietly, you are part of something here.
What Readers Are Saying:
"Your cookbook club keeps my head up. It feeds my curiosity, and its purpose fuels the whole family—it’s like guilt-free self-care.”-M.H.
In Closing
Wherever you are right now, whatever is happening in your world, I want you to know that this space will always be here as a soft place to land. A place to slow down, to reconnect, to remember that nourishment is not just about what we eat, but about who we share it with, how we care for ourselves, and the small rituals that keep us connected to what matters..
This week, I invite you to bring connection into your life in a way that feels right for you:
Cook a meal from My New Roots and share it with a loved one.
Reach out to a friend you haven’t spoken to in a while.
Prepare something simple, just for yourself, with care and presence.
Step outside, take a breath, and remind yourself that you are part of something larger.
These small moments of connection matter. They nourish us just as much as the food we eat. However you choose to connect this week, let it be enough.
I hope that as we move through this season together, these conversations, these meals, these small moments of intention create ripples in your own life—with your family, your friends, your community.
Because in a world that can feel overwhelming, connection is an act of resilience. And food? Food is one of the simplest, most beautiful ways to build it.
With love and care,
Dr. Michelle
Physician, Gardener, Home Cook, and Forever Curious
P.S. If this newsletter resonated with you, consider liking it and sharing it with a friend. Our growing community is a space for slow living, nourishing meals, and deep connection—including our Savor the Seasons Cookbook Club, where we cook and learn together through the lens of seasonal eating. Thank you for being here—your presence means so much to me.
See you next week for this month’s Savor the Seasons Cookbook Club feature on My New Roots. If you need this month’s cookbook club guide, you can grab it here.
Here are my most recent Substack sharings:
As a native Mediterranean I believe that Americans think about Mediterranean diet as just the food and they unable to see the context of the Mediterranean culture where community and food go hand in hand.
And I guess I should mention that when these tribes gather it is always over food. ❤️