Watchman News

1 What animal has been found to develop brain changes seen in Alzheimer’s disease?

Laboratory mice
Bottlenose dolphins
Bottlenose dolphins can naturally develop amyloid plaques and brain inflammation, two brain changes also seen in Alzheimer’s disease. Learn more.

African elephants
Domestic cats

2 What happened when older adults had weaker slow-wave sleep?

Morning focus improved after waking
Anxiety levels were higher the next day
Weaker slow-wave sleep was linked to higher next-day anxiety, likely because the brain had less overnight emotional recovery. Learn more.

Stress responses became easier to control
Emotional balance stayed mostly unchanged

3 How does somatic therapy differ from talk therapy?

Talk therapy focuses only on muscle tension
Somatic therapy avoids the nervous system
Somatic therapy starts with body signals
Somatic therapy begins with body signals like tension and shallow breathing, while talk therapy focuses more on conversation and understanding. Learn more.

Talk therapy is based on barefoot grounding

4 How does gut health affect diabetic neuropathy?

A weak gut barrier can increase nerve inflammation
A weakened gut barrier can let bacterial toxins enter circulation, raising inflammation that may worsen nerve irritation and pain sensitivity. Learn more.

Better digestion removes the need for nerve repair
Gut bacteria stop all blood sugar problems quickly
The intestines have no role in diabetic nerve pain

5 Why have many people used semaglutide as a quick weight loss fix?

It builds muscle while removing fat
It slows digestion and curbs appetite
Semaglutide slows digestion and curbs appetite, but using it mainly for weight loss may hide serious risks to muscle, organs, bones, and mental health. Learn more.

It improves bone density in older adults
It removes hunger without side effects

6 What matters most for meditation benefits?

Feeling deeply relaxed every single time
Avoiding discomfort during each session
Taking quiet breaks even without focused effort
Staying present through mental challenge
Meditation benefits can come from staying present through discomfort, which helps train the brain to handle stress better over time. Learn more.

7 Why does grass fed dairy matter more than low-fat dairy?

Low-fat dairy always has more C15:0
Grass fed dairy removes all saturated fat
Grain fed dairy has no nutrients at all
C15:0 is found in the fat portion of milk
C15:0 is found in milk fat, so removing fat lowers C15:0 levels. Grass fed dairy also contains more C15:0 than grain fed dairy. Learn more.

Test Your Knowledge with
The Master Level Quiz

1 Which foods contain C15:0?

Wild-caught fish
Leafy greens and berries
Full-fat dairy and pasture-raised meats
C15:0, also called pentadecanoic acid, is found in full-fat dairy and pasture-raised meats and may help support brain cell health. Learn more.

White rice and refined grains

2 If you live near a golf course, how can filtering your drinking water help?

It lowers pesticide exposure from local groundwater
Filtering drinking water can reduce pesticide residues from local groundwater, helping lower daily exposure, and support neurological health. Learn more.

It removes plenty of possible Parkinson’s disease risks
It adds minerals that block all nerve damage
It makes nearby pesticide spraying unnecessary

3 Which statement about Alzheimer’s disease is not accurate?

Brain changes can begin before symptoms appear
Memory and independence can decline over time
Alzheimer’s disease develops only overnight
Alzheimer’s disease does not develop overnight. Brain changes may unfold years before memory loss or other symptoms appear. Learn more.

Prevention strategies are becoming more urgent

4 What can help improve sleep quality?

Drinking more fluids close to bedtime
Leaving the television on all night at whisper volumes
Keeping the room dark, quiet and cool
A dark, quiet and cool room can improve sleep depth. Reducing nighttime noise, using blackout curtains, and avoiding late fluids may also help. Learn more.

Raising the room temperature before bed

5 Aside from bentonite clay, what other toothpaste ingredient do you need to watch out for?

Peppermint oil
Calcium carbonate
Heavy metals may enter toothpaste through poorly tested ingredients like calcium carbonate, hydroxyapatite, and bentonite clay, so sourcing matters. Learn more.

Coconut oil
Baking soda

6 Which flavonoid may help prevent vascular calcification?

Quercetin
Luteolin
Apigenin
Fisetin
Fisetin is a flavonol found in strawberries, apples, and onions. It may help prevent artery calcification. Learn more.

7 What is the practice of walking barefoot outdoors to absorb the Earth’s electrons called?

Earth worship
Terranova studies
Nervous system reset
Earthing
Earthing means walking barefoot outdoors to connect with the Earth’s surface, while somatic grounding is used to calm the nervous system. Learn more.

8 How do microplastics enter your body?

Via skin contact with plastic bags
Through food, water, and air
Microplastics can enter through food, water, and air, then lodge in tissues and trigger inflammation that may disrupt normal cell function. Learn more.

Only from drinking bottled water
Mainly through plastic containers

9 Why is store-bought sauerkraut often less beneficial for gut health?

It contains too much fresh cabbage fiber
Pasteurization removes helpful live cultures
Store-bought sauerkraut is often pasteurized, which can remove live cultures and beneficial metabolites that support gut health. Learn more.

Fermentation makes it harder to digest
Homemade sauerkraut lacks gut metabolites

10 Which daily habit may help calm hypersensitive nerves?

Walking after meals
Walking after meals supports circulation and glucose handling, which may help lower inflammatory stress linked to hypersensitive nerves. Learn more.

Nap for a few hours to feel more awake
Drinking two cans of non-alcoholic beer for relaxation
Frying with high-quality, extra virgin olive oil

11 Which condition is not listed as something dimethyl sulfoxide (DMSO) may help support?

Chronic pain from arthritis
Skin burns and ulcers
Seasonal food cravings
Chronic pain, burns, ulcers, tinnitus, and sinusitis are listed among DMSO’s possible uses, while seasonal food cravings are not included. Learn more.

Tinnitus and sinusitis

12 Which symptom may be a sign of low zinc?

Sudden bursts of extra energy
Faster hair growth than usual
Frequent colds and slow recovery
Low zinc may show up as frequent colds, fatigue, thinning hair, poor appetite, or slow recovery because zinc supports immune and cellular function. Learn more.

Stronger appetite after every meal

13 How can semaglutide affect muscle health?

Muscle size grows faster than strength
Muscle repair becomes stronger with age
Muscle strength may drop even if size looks stable
Semaglutide may reduce muscle strength even when muscle size looks stable, raising the risk of frailty, falls, injuries, and loss of independence. Learn more.

Muscle loss happens only after stopping the drug

14 Which one is not a type of kyphosis?

Inflammatory kyphosis
Kyphosis can result from poor posture, aging, or structural spine damage from osteoporosis-related fractures. Inflammatory kyphosis does not fit those causes. Learn more.

Postural kyphosis
Age-related kyphosis
Structural kyphosis

15 What percentage of American adults do not do physical activity after work?

15.8%
25.3%
About 25.3% of American adults are sedentary after work, which means they do not engage in physical activity during their off-hours. Learn more.

38.6%
49.2%

16 What is a simple way to practice meditation without a retreat?

Use daily focus, repetition, and consistency
Daily meditation with a clear focus, repeated effort, and consistency helps build attention, emotional control, and steadier energy. Learn more.

Wait until stress fully disappears first
Meditate only when life feels calm
Replace focused practice with rest only

17 Among these, which is not a key way to preserve bone strength?

Relying on multiple medications
Bone strength depends on lifestyle and hormonal balance, with weight-bearing exercise, sunlight, and nutrient-rich foods playing key roles. Learn more.

Doing weight-bearing exercise
Getting healthy sunlight exposure
Eating nutrient-rich whole foods

18 Which statement is true about cue-related brain activity?

Phone breaks make the brain ignore phone images
Neutral pictures trigger the strongest phone cravings
Phone cues can activate brain areas tied to wanting
Cue-related brain activity means the brain reacts to triggers, such as phone images, by activating areas tied to wanting rewards or checking the phone. Learn more.

Brain scans show phones have no effect on attention

19 Which foods are most likely to contain more odd-chain saturated fats like C15:0?

Premium nuts like macadamia and pine nuts
Grass fed full-fat dairy products
Full-fat dairy from grass fed cows, such as milk, butter and cheese, provides some of the richest sources of C15:0. Learn more.

Wild fish such as salmon and sardines
Cold-pressed oils like olive and avocado oil

20 What type of work can disrupt the body’s natural circadian rhythm?

Daytime desk work
Morning farm work
Weekend volunteer work
Shift work at night
Shift work can disrupt circadian rhythm when someone stays awake for three or more hours between 10 p.m. and 5 a.m. on many workdays. Learn more.

21 What may help trigger the degenerative process seen in Alzheimer’s disease?

Impaired brain blood flow and lymphatic drainage
Poor brain blood flow and weak lymphatic drainage may impair waste removal, which can raise dementia risk and contribute to cognitive decline. Learn more.

Stronger circulation during deep sleep
Better oxygen delivery to brain tissue
Improved waste removal from the brain

Editor’s Note: This article is a reprint. It was originally published October 28, 2018.

Satchidananda Panda, Ph.D., is a leading researcher in a very important field of study — the circadian rhythm, which is the topic of his book, “The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight.” It’s a great read, written at a level that is easy to understand.

Growing up on a farm in India, he was initially intrigued by the fact that he slept best during the summertime. Then, going through agricultural school, he realized that different plants flower at certain times of the day.

“A few years later, when I was thinking about grad school, I realized there are so many things about biology of time,” Panda says. “Every biological system depends on time; just like throughout the day we have a clear timetable when we should be doing this and that — meeting people and having conversation and having dinner.

Every organism has that [but] we haven’t learned the biology of time. That’s why I got excited about circadian rhythms, because this is a universal timing system, starting from pond scum to humans … Every organism has to go through this 24-hour timing schedule.

If this is disrupted, then plants will flower at the wrong time and animals will not reproduce well. In humans, lots of different diseases can happen. That’s why I got excited about circadian rhythms and got into my Ph.D. Now I’m at the Salk Institute, a nonprofit research organization in San Diego, California.”

Circadian Rhythms Are Under Genetic Control

In 2017, the Nobel Prize in Physiology or Medicine was awarded to three U.S. biologists — Jeffrey Hall, Michael Rosbash, and Michael Young — for their discovery of master genes that control your body’s circadian rhythms.1,2,3,4,5 Panda explains:

“The bottom line is almost every cell in our body has its own clock. In every cell, the clock regulates a different set of genes, [telling them] when to turn on and [when to] turn off.

As a result, almost every hormone in your body, every brain chemical, every digestive juice and every organ that you can think of, its core function rises and falls at certain times of the day [in a coordinated fashion].

For example, your growth hormone might rise in the middle of the night, in the middle of sleep. At the same time, if there is not [too much] food in your stomach, then the stomach lining will start to repair. For that repair to work perfectly, the growth hormone from the brain has to coincide with the stomach repair time.

In that way, different rhythms in different parts of our body have to work together for the entire body to work optimally. In fact, to have these daily rhythms and sleep-wake cycle, being more alert in the morning, having the bowel movement at the right time, having better muscle tone in the afternoon, these rhythms are the fountain of health. That’s the indication of health.”

Shift Work Disrupts Your Circadian Rhythm

The idea that you could micromanage this intricately timed system from the outside is foolish in the extreme. As Panda notes in his book, the key, really, is to pay attention to and honor ancient patterns of waking, sleeping, and eating.6 By doing that, your body more or less takes care of itself automatically.

“Yes, to leverage these daily rhythms that are so ingrained in our body, we just have to do a few things: sleep at the right time, eat at the right time, and get a little bit of bright light during the daytime. That’s the foundation. We can do very simple things to reap the benefits of the circadian rhythm and the wisdom of our body,” Panda says.

One of the most common circadian anomalies in today’s modern world is shift work. If you’re like me, you might be under the misconception that it’s a relatively small minority of people that engage in this activity, but Panda cites research showing a full 20% to 25% of the American nonmilitary workforce disrupt their natural circadian rhythm by working nights.

In his book, shift work is defined as any work that requires you to stay awake for three hours or more between 10 p.m. and 5 a.m. for more than 50 days a year (basically once a week).

The fact that 1 in 4 is exposed to this circadian rhythm aberration is bad enough, but on top of that there are the health effects of dirty electricity and the unhealthy light spectrum emitted by pulsing light-emitting diodes (LED) and fluorescent lighting, which further exacerbates the problem.

“Only in the last 16 years we have come to understand the impact of light on our health,” Panda says. “Before this, we thought that lighting is only for vision. Our eyes just have retinal cone cells to guide us throughout the world. Sixteen years ago, myself and two others … discovered this blue light-sensing light receptor called melanopsin.

These light-sensing cells in the retina — 5,000 of them per eye — are hardwired to many parts of the brain, including the master clock in the hypothalamus, and the pineal gland that makes … melatonin.

That discovery completely changed how we look at light. It’s not only lighting for safety or security. We have to now think about lighting for health … We [also] have to now think about blue light.

It’s not that we should get rid of blue light completely. We need more blue light during the daytime, and we need less at least three to four hours before going to bed.

The bottom line is in the last 100 to 150 years, we have cleared the man-made world without paying attention to circadian rhythms. Now we have the excellent opportunity to recreate and rebuild this entire world that will optimize our health.”

The Price You Pay for Chronic Sleep Disruption

It’s extremely difficult to estimate the price paid for widespread sleep disruption, but what is known is what happens when you chronically disrupt your circadian rhythm. Panda explains:

“Starting from babies all the way to 100-year-olds, we know that a few nights of staying awake for three to four hours or even eating at the wrong time can cause irritation, foggy brain, mild anxiety, loss of productivity and insomnia.

At the same time, this can flare up underlying autoimmune disease … We can look at shift workers in controlled clinical studies. When we make a list of diseases that circadian rhythm disruption contributes to, it’s a huge list.

It goes from mental health issues such as depression, anxiety, bipolar disease, attention-deficit hyperactivity disorder, autism spectrum disorder and post-traumatic stress disorder [to] obesity, diabetes, cardiovascular disease and fatty liver disease …

Many of these affect more than 10% of the population. And then you bring in gastrointestinal diseases: irritable bowel syndrome, irritable bowel disease, and even heartburn and ulcerative colitis.

If you combine all of these, then we can see clearly why nearly one-third of all adults in the U.S. have one or more of these chronic diseases, more than two-thirds of adults at the age of 45 have some of these chronic diseases. Nine out of 10 at the age of 65 have two or more of these chronic diseases.

Now, the question is, ‘How much of this is due to circadian rhythm disruption and other factors, or maybe circadian rhythm disruption with underlying genetic cause?’ We cannot come up with a clear figure, but it’s very clear that if we optimize circadian rhythm, we can really move the needle.”

Sleep Deprivation Induces Glucose Intolerance

Research by Eve Van Cauter, director of the Sleep, Metabolism and Health Center at the University of Chicago, also shows that sleeping less than six hours a night dramatically increases your risk of insulin resistance, which is at the core of most chronic diseases, including those mentioned above. There’s actually a daily rhythm in insulin sensitivity.

For example, if you do a glucose tolerance test in the morning, it may be normal, but done in the evening, it may suggest you have prediabetes. She also showed that when otherwise healthy people are deprived of sleep and allowed to sleep only five hours or less per night, they develop glucose intolerance in as little as four days. As noted by Panda:

“That’s really eye-opening. Because many of us go through that kind of disruption on a monthly or weekly basis. Shift workers go through that half of their life. That might explain the rise in glucose intolerance and having 85 million prediabetics in [the U.S.].”

Melatonin Production and Sleep Disorders

In his book, Panda discusses how melatonin production changes with age. With increasing age, melatonin production starts going down such that a 60-year-old produces one-tenth the melatonin of a 10-year-old. As noted by Panda, reduced melatonin production is at the heart of many sleep disorders seen in the elderly.

So, how can you optimize your melatonin production as you age? One common solution is to take a melatonin supplement. Melatonin receptor agonist drugs are also available. However, a simpler solution that anyone can do, which costs nothing, is to control your lighting.

“Just imagine, 150 years ago, the firelight, the lamplight or even the full moon light was only 1 to 5 lux. Full moon light is maximum 1 lux. Now, we have 50 to 100 lux. In some department stores you can get 600 to 700 lux of light in the evening. That’s a tremendously high amount of light. That would slam your melatonin [production] down to almost zero,” Panda says.

Ideally, replace LEDs and fluorescent light bulbs in key areas where you spend time in the evening with low-watt incandescent bulbs, and avoid electronic screens for a few hours before bedtime.

An alternative is to wear blue-filtering eyeglasses at night. Just make sure not to wear them during daytime. Also, make sure the glasses filter out light between 460 and 490 nanometers (nm), which is the range of blue light that most effectively reduces melatonin. If they filter everything below 500 nm, you should be good to go.

The Importance of Meal Timing

Panda has also investigated the impact of meal timing on circadian rhythm. Just like many cleanout functions occur in your brain during deep sleep, all other organs also need downtime. Many organs actually need between 12 and 16 hours of rest, meaning a minimum of 12 hours without food, to allow for repair.

In time-restricted feeding trials, Panda has shown that mice whose feedings are restricted to a window of eight to 12 hours are protected from obesity, diabetes, cardiovascular disease, systemic inflammation, high cholesterol and a host of other diseases. This, despite the fact they’re eating the same amount of calories and the same type of food as animals allowed to graze throughout the day and night.

More importantly, when fat mice are placed on an eight- to 10-hour time-restricted feeding schedule, many of these diseases can be reversed. Human trials suggest the same results can be obtained in humans who adopt a time-restricted eating schedule where all food is eaten within a window of eight to 10 hours.

According to Panda, at bare minimum, you should fast for 12 hours a day — that’s eight hours of sleep, plus three hours of fasting before bed, plus another hour in the morning, to allow your melatonin to level off. At 12 hours of fasting per day, you will maintain your health, but you’re unlikely to actually reverse disease. For that, you need to fast longer.

“The question is how short one can go. This is where there is some limitation in doing controlled studies like we do on animals, where we can do this for a long period of time, because if you reduce access to food for less than six hours in many animals, they will reduce their caloric intake.

So, then we cannot figure out whether the benefit or harm we are seeing is due to the reduction in calories or reduction in timing,” Panda says.

“The way I look at it, 12-hour time-restricted eating is something everybody should do. It’s like brushing your teeth every day. What is surprising is only 10% of the population consistently eat within 12 hours … [Then] once every six months or once a year, [go down to] eight-hour eating for a month or so.”

There’s an App for That

Panda has developed a very helpful free app, available on Android and iOS, called myCircadianClock. By using this app, you will contribute to Panda’s circadian research.

“We ask people to self-monitor themselves for two weeks, because we know their weekdays and weekends might be different. We just want to get a broader picture of what is your lifestyle from one day to another. And then after two weeks, people can self-select whether they want to eat all their food within 10 hours, 12 hours or eight hours.

You’re free to do whatever you want to do … Over a long period of time, we can figure out what is good or bad for people. In this new app, you can log your food. It also has other bells and whistles. The app can be paired with your Google Health or Apple Health Kit. It can extract your step count, sleep, et cetera. …

After 12 weeks, we also want you to enter your body weight. If you have been collecting lots of other health data, then it’s good to enter that. That’s how it will help to figure out, at the epidemiological level, in real life situations, what our habits are and how we can change it.

The same app is being used in many controlled clinical studies. There are nearly 10 different studies going on in different parts of the world that use the same app … In that way, we can benefit from a controlled study as we launch this large open-to-all kind of studies.”

According to Panda, most people will notice improvements in their sleep within two to three weeks of time-restricted eating. Symptoms of heartburn will also typically begin to resolve. Between weeks four and six, daytime energy levels typically increase while evening hunger pangs are reduced.

Between six and 12 weeks, people with prediabetes or diabetes will begin to see improvements in fasting blood glucose. Those with mild hypertension also tend to notice improvements at this time, as do those with irritable bowel syndrome, as the microbiome improves and the gut begins to repair.

“Once the gut repair improves, then systemic inflammation goes down. Between eight to 12 weeks, that’s when a lot of people report that their joint pain goes down, because that’s a good sign of inflammation.

Once in a while, we get random reports. For example, some people who have inflammatory disease or autoimmune disease, they sometimes say the severity has gone down,” Panda says.

However, once you regain your metabolic flexibility and are no longer insulin-resistant, which takes a few weeks to a few months, it’s important to increase your eating window again. This is because extended fasting raises your cortisol levels, which contributes to inflammation and cellular damage.

Vary your eating window between eight and 12 hours and avoid going lower or higher than that window. It is also best to avoid eating before sunrise or after sunset and at least three hours before bedtime.

On NAD and Circadian Rhythm

Nicotinamide adenine dinucleotide (NAD+) — one of the most important metabolic coenzymes in your body that helps redox balance and energy metabolism — is primarily generated through a salvage pathway rather than de novo or building NAD+ from scratch pathway.

The rate-limiting enzyme is nicotinamide phosphoribosyltransferase (NAMPT), which is also under circadian control. When your circadian rhythm gets disrupted, it causes NAMPT impairment. NAMPT also helps set the circadian rhythm. In short, by optimizing your circadian rhythm, you’re going to optimize your NAD production. Panda explains:

“Studies say it goes both ways, because NAD also affects sirtuins, and sirtuins integrate with circadian rhythm. Nicotinamide adenine dinucleotide phosphate (NADPH) ratio also affects your [circadian] clock and transcription factors bind to DNA.

The bottom line that we have seen with circadian rhythm is if the clock regulates something, then there is a reciprocal feedback regulation from that output into the clock. That’s the best way you can clear the homeostatic system. It’s the chicken and egg story.”

More Information

To learn more, be sure to pick up a copy of “The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight.” Also consider downloading myCircadianClock. It’s free of charge, and will help you track your circadian rhythm while simultaneously contributing to Panda’s research.

Cardiovascular disease remains the leading cause of death worldwide,1 even with decades of medical progress. For much of the past century, saturated fat was labeled a primary driver of clogged arteries and heart attacks, shaping dietary advice, food production, and the way entire populations eat.2 Yet research has revealed that this blanket condemnation overlooked important distinctions in fats.
In 2025, I published a narrative review in the World Journal of Cardiology, an internationally recognized, peer-reviewed journal known for advancing understanding of cardiovascular disease and its prevention. In this work, I highlight an emerging paradigm: not all saturated fats are the same, and the odd-chain saturated fat pentadecanoic acid (C15:0) — primarily found in dairy fat — appears to have meaningful effects on several cardiovascular and metabolic markers, according to studies.
The framework I present challenges long-standing dietary guidance that restricts all saturated fats as a single category. Instead, my review synthesizes evidence showing that C15:0 supports healthier lipoprotein profiles, inflammation, insulin sensitivity, and mitochondrial function — mechanisms that, taken together, are being investigated for their relevance to cardiovascular risk.
By reframing C15:0 as a “good” saturated fat, this paper provides the scientific foundation for re-evaluating dietary recommendations and exploring whether C15:0 intake — through food or supplementation — fits into broader cardiovascular research.
Below, I summarize its central findings; however, I also encourage you to read the paper (linked below), or download a copy of the simplified version of it (see link at the end of the article), so you can better understand why this unique fat is so important for heart health.

> > > > > Click Here > > > > Click Here

What if the mental patterns you’ve been struggling with for years could begin to shift in just a single week? It sounds like an overstatement, but recent research suggests your brain is far more adaptable than you might think, and the timeline for meaningful change is much shorter than you might expect.

A study published in Communications Biology set out to answer a deceptively simple question: what actually happens inside your body when you commit to a focused, immersive mental practice?1 Rather than isolating meditation alone, researchers examined a holistic intervention that combined meditation with mindset training and healing rituals, then used brain imaging and detailed blood analysis to track participants before and after.

The goal was to see whether real, biological change could be measured, not just felt, and whether the synergy of these practices produced something greater than any single technique. The findings challenge the common assumption that meaningful brain change requires months or years of effort.

They also push back against the idea that meditation is mainly about relaxation. As complementary research highlighted in Psychology Today makes clear, the most powerful mental shifts often come from doing the hard work of staying present, not from escaping discomfort.2

Together, these insights point to something worth paying attention to. Your brain and body respond to the specific signals of focused attention and controlled effort, and they respond faster than you’d think. The real question is what’s happening beneath the surface that allows these rapid shifts to take place, and how you can use that knowledge to train your own mind more effectively.

7 Days of Mind-Body Training Rewired Brain Efficiency

For the Communications Biology study, researchers used advanced tools, including brain scans and blood analysis, to track changes before and after the intervention.3 Instead of relying on subjective feelings alone, they measured real shifts in brain function, cellular activity, and metabolism.

• Participants showed clear shifts in brain activity and chemistry — The study followed 20 healthy adults, including both experienced meditators and beginners. After just one week, participants showed measurable improvements in how their brains processed information and how their bodies supported that activity. While everyone improved, advanced participants showed stronger markers tied to metabolic efficiency and cellular regulation.
Beginners still experienced significant gains, which reinforces a key point: you don’t need years of practice to see results. However, consistent repetition strengthens these effects over time, turning short-term gains into lasting changes.
Brain scans also confirmed that meditation reduced rigid thinking patterns while improving communication across brain regions. At the same time, blood markers linked to brain repair, energy production, and immune signaling all shifted in a coordinated way.
• Brain cells physically grew and formed new connections — One of the most striking findings involved neurite outgrowth, which refers to the tiny extensions that brain cells use to connect with each other. When researchers exposed cells to blood taken after the retreat, those cells grew longer and stronger connections compared to before. In simple terms, your brain becomes more wired for learning and adaptation.
On a deeper level, meditation reduced connectivity in networks tied to self-focused thinking while increasing overall efficiency across the brain. In practical terms: the mental clutter quiets. You think faster, distract less easily, and make decisions with less internal friction. Your brain isn’t working harder; it’s working cleaner.
• Energy production shifted to support faster brain function — The study also found a significant increase in glycolysis, which is a faster way for your body to produce energy at the cellular level. Think of this as switching from a slow-burning fuel system to a quicker-response system that supports rapid thinking and adaptation.
Cells exposed to post-intervention plasma showed higher baseline energy production rates, suggesting the body adjusted its fuel strategy to match the demands of a more active, flexible brain.
• Both stress and repair signals activated together — And this is actually the finding you want to understand. The intervention didn’t simply lower inflammation. It increased both inflammatory and anti-inflammatory markers simultaneously, which sounds contradictory until you consider what happens when you exercise. Your muscles sustain controlled damage, trigger an inflammatory response, and then rebuild stronger.
The same hormetic principle appears to be at work here: the body ramps up a controlled stress signal specifically to trigger repair.
• Mood and pain pathways were directly activated — Researchers also found increased activity in your body’s built-in system for reducing pain and improving mood, known as endogenous opioid pathways. Levels of compounds like beta-endorphins rose significantly after the intervention. This explains why meditation often leaves you feeling calmer, more focused, and more resilient. It is not just in your head; your body is actively producing chemicals that support those changes.

Real Change Comes from Effort, Not Comfort

What’s actually driving these changes? An article published in Psychology Today points to something counterintuitive.4 It examined what meditation retreats actually do to your mind and body, and it directly challenges the idea that they’re calming escapes. The author states clearly, “We’ve studied meditation retreats, and they are not very relaxing,” highlighting that the real driver of change is the mental effort involved. Instead of switching off stress, you’re asked to sit with it, observe it, and work through it.

That discomfort is not a flaw in the process. It’s the mechanism that forces your brain to adapt. The article draws on research involving people dealing with stress and life instability, rather than highly trained practitioners. What stands out is that participants were not given an easy experience. They were placed in a structured environment that required sustained focus, repetition, and effort, which created the conditions for measurable mental and physical changes.

• The biggest gains came from doing the hard mental work — The retreat acted like a “mental gym,” not a passive reset. During these types of exercises, you’re repeatedly asked to bring your attention back, sit through discomfort, and stay present even when it feels difficult. That repeated effort strengthens your ability to regulate your thoughts and emotions. Your brain builds resilience the same way your muscles do; through stress and adaptation, not comfort.
• Mindfulness produced deeper biological changes than simple relaxation — The article highlights a key comparison between mindfulness training and basic relaxation techniques. Both approaches made people feel better in the short term. However, only the mindfulness group showed measurable changes in brain networks tied to attention and self-control.
Even more important, those changes were linked to improvements in long-term inflammatory markers, which are tied to overall health. This shows that feeling relaxed is not the same as creating lasting change inside your body.
• The hardest moments are where the biggest gains happen — The article describes retreats as “long and grueling” and mentally demanding, which explains why they’re so effective. When you sit with discomfort instead of escaping it, your brain learns a new response. You build tolerance and control. Over time, situations that once triggered stress lose their intensity because your system has already trained under pressure.
• This process rewires how you respond to stress in daily life — At a deeper level, the repeated act of staying present during discomfort strengthens executive control, which is your brain’s ability to manage impulses and reactions. That translates directly into real-world benefits.
You pause instead of reacting. You think more clearly under pressure. You handle stress without spiraling. These benefits show up in your decisions, your relationships, and your ability to stay focused when it matters most.
• You build resilience, not just temporary relief — The key takeaway is that meditation retreats work because they train you to handle stress. When you consistently face and process discomfort in a controlled way, your brain and body adapt. That adaptation creates lasting resilience, which stays with you long after the retreat ends.

How to Train Your Brain for Stronger, Lasting Resilience

You’re not stuck with your current mental patterns. The research shows your brain changes when you repeatedly train attention in a structured way. This isn’t about vague “mindfulness.” It’s about specific actions you repeat daily that reshape how your brain connects and how your body supports that change.

If you want results, you need a clear method, not general advice. While the full retreat combined several practices, the core driver of change appears to be sustained, focused attention, which you can train at home with the following approach.

1. Set up a daily meditation block that removes distractions — If you’re constantly switching tasks or checking your phone, your brain doesn’t enter the focused state required for change. You need a defined meditation session each day. Sit in a quiet space, set a timer for 20 minutes, and remove all distractions. No music, no scrolling, no multitasking. This is your training window. The goal isn’t silence; it’s returning. Every time you bring your attention back, that’s the work.
2. Use a clear focus point during each meditation session — When you sit down to meditate, you need a specific anchor. Focus on your breathing, the sensation of air moving in and out of your nose, or the rise and fall of your chest. That’s your task. Every time your mind wanders, bring it back to that single point. This repetition is what drives the brain changes seen in the research. Without a clear focus, you’re just sitting still, not training anything.
If emotions or distressing thoughts arise, note them without engaging and return to your breath; this is normal and part of the process.
3. Expect your mind to wander and use it as the training moment — If your thoughts drift after a few seconds, that’s normal. That moment is the entire point of the exercise. Each time you notice your attention has shifted and you bring it back, you complete one “rep.” Think of it like lifting weights. The return is the repetition. Over time, those repetitions strengthen your brain’s ability to stay focused and reduce mental noise.
4. Increase frequency to reinforce brain and body adaptation — If you want stronger results, add more than one meditation session per day. For example, do one session in the morning and another in the evening. Each session reinforces the last. This repeated signaling is what drives changes in brain efficiency and cellular activity. You’re not just calming your mind. You’re training your system to operate differently.
5. Track your sessions to build consistency and momentum — Write down each session you complete. Aim for a daily streak. Increase your session length gradually once 20 minutes feels manageable. This transforms meditation from something you do when you remember into something your brain begins to expect and depend on. Over time, you’ll notice sharper thinking, better emotional control, and more stable energy because your brain and body have adapted to the repeated training.

FAQs About Meditation and Your Brain

Q: Can meditation really change my brain in just seven days?

A: Yes. Research showed that after a seven-day intensive mind-body program, participants had measurable changes in brain connectivity, energy production, and cellular signaling. Brain scans confirmed improved efficiency and reduced rigid thinking patterns, while blood analysis showed increased markers tied to brain repair and adaptation. This means your brain responds far faster than most people assume when you train it consistently.

Q: What exactly improves after a short meditation program?

A: The study found multiple systems improved at the same time. Brain cells formed stronger connections, energy production shifted to a faster system, and both stress and repair pathways activated together. In simple terms, you think more clearly, process information faster, and your body supports those changes with better energy and recovery.

Q: Is meditation supposed to feel relaxing to work?
A: No. One of the most important findings is that the benefits come from effort, not relaxation. Meditation retreats are described as mentally demanding and even grueling. The gains happen because you stay present through discomfort, which trains your brain to handle stress more effectively over time.

Q: Why does effort matter more than just taking a break?

A: Relaxation alone improves how you feel in the moment, but it doesn’t create lasting biological change. Mindfulness training, which requires focused attention and repeated effort, leads to measurable shifts in brain networks and long-term health markers like inflammation. This is the difference between temporary relief and real adaptation.

Q: How do you apply this without going on a retreat?

A: You recreate the key elements: focused attention, repetition, and consistency. Set a daily meditation session, use a clear focus like your breath, and treat each moment your mind wanders as a training repetition. Over time, this builds stronger attention, better emotional control, and more stable energy because your brain and body adapt to the signals you repeat.

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What was semaglutide originally designed to treat?

Type 2 diabetes
Semaglutide was made to manage Type 2 diabetes by mimicking glucagon-like peptide-1 (GLP-1), which helps regulate blood sugar and appetite. Learn more.
Arthritis
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Bone strength is not just a women’s issue — it’s a foundation of lifelong vitality that too many men lose sight of until it’s too late. Every year, millions of fractures occur in older adults, yet few realize that these breaks often signal a deeper problem: bones that have quietly weakened over time. The first sign is rarely pain. It’s a sudden fall, a small twist, or a minor impact that ends in a break that changes everything — mobility, confidence, and independence.

What makes this problem so concerning is how easily it hides in plain sight. Men, in particular, are rarely screened for bone loss, even though the consequences are often more severe than in women. Years of lifestyle habits — sitting too much, relying on processed food, or neglecting strength training — gradually shift your bone metabolism from rebuilding to erosion.

Hormonal changes, especially falling testosterone, only speed up the process, turning strong, dense bone into something fragile and hollow. Your bones are living, responsive tissue. They rebuild when stressed and weaken when ignored. Every step, jump, and lift sends signals that strengthen them, while inactivity does the opposite.

That means the same daily choices that preserve your heart and muscles also determine your skeletal future. Research now challenges the long-held assumption that osteoporosis is a women’s disease. It shows that men, too, face significant risk — and that the solutions are within reach. By understanding how your body maintains bone strength and taking charge of that process, you can stay active, upright, and strong well into later life.

Men’s Hidden Epidemic of Brittle Bones Finally Comes to Light

An evidence-based guideline by the European Society for Clinical and Economic Aspects of Osteoporosis, published in Nature Reviews Rheumatology, redefines how doctors diagnose and treat bone loss in men.1

The research group reported that 1 in 5 men over age 50 will experience an osteoporotic fracture in their lifetime — a statistic nearly identical to that of women, despite men being far less likely to be screened or treated. Osteoporosis in men is not rare but severely underdiagnosed, creating a hidden epidemic of silent fractures and preventable deaths.

• Men are far more likely to die after a fracture than women — The data showed a 10.2% inpatient mortality rate for men compared to 4.7% for women, and a one-year mortality rate of 37.5% for men compared to 28.2% for women. This means that a broken hip is not just a mobility issue — it’s a life-threatening event.

Men’s higher death rates are partly linked to comorbidities like heart disease and infections that follow immobilization. These findings make early diagnosis and lifestyle prevention even more urgent for men who want to maintain independence and avoid long-term disability.

• Bone loss occurs differently in men than in women, which changes how it should be treated — Women tend to lose trabecular connectivity — the lattice-like internal structure of bone — while men lose trabecular thickness but retain structural links between bone layers.

This means men’s bones stay denser for longer but may become suddenly brittle once strength thresholds are passed. That translates into fewer early warning signs but a higher risk of catastrophic breaks once bone mass declines.

• Experts now recommend using the same testing standard for both men and women — For years, bone scans for men were compared against female data, which caused confusion and missed diagnoses. The guideline keeps one shared reference chart — based on the national female database — because studies show men and women face the same fracture risk at the same bone density levels. This makes test results clearer and helps men get the treatment they actually need.

• Lifestyle interventions were recognized as essential to treatment success, not optional add-ons — The guideline urged physicians to recommend physical activity, adequate protein, and nutrient-rich diets to all male patients with osteoporosis. Specifically, resistance and weight-bearing exercise were identified as key strategies to improve bone density, balance, and coordination — all key for preventing falls.

The researchers also noted that men with prior fractures should automatically qualify for treatment, whether through nutrition or targeted therapies. Fractures in men account for roughly one-quarter of all fracture-related health care costs, with each case averaging $52,000 compared to $17,000 for women. This financial burden reflects longer hospital stays, higher complication rates, and slower recovery times.

• Hormone balance emerged as a major, but overlooked, factor in male bone health — Testosterone, often associated with muscle and libido, also regulates bone remodeling by converting into estradiol through an enzyme called aromatase. Low testosterone or impaired conversion leads to bone weakness and faster loss of density. The study recommended screening testosterone levels in men with low bone mineral density (BMD).

As men age, reduced testosterone and increased sex hormone binding globulin lower available estradiol, which normally inhibits bone resorption — the breakdown process. Without this balance, osteoclast activity outpaces bone rebuilding. Meanwhile, lower vitamin D and calcium absorption accelerate this imbalance. By correcting these underlying issues, men significantly improve bone strength without relying on pharmaceuticals.

Lifestyle and Aging Are the Real Drivers of Bone Loss

Your skeleton is constantly being rebuilt — old bone is broken down while new bone forms to replace it.2 This process, called bone remodeling, keeps your bones strong as long as there’s balance between breakdown and rebuilding. But as you age, that balance shifts.

Your body begins to reabsorb calcium and phosphate from your bones instead of keeping them there, slowly hollowing out your skeletal structure. That’s when bones become fragile, setting the stage for fractures that occur from simple movements, not just falls or injuries.

• Certain daily habits speed up this breakdown process — Alcohol damages bone tissue and increases your risk of falling, while smoking interferes with bone healing and weakens bone density over time. A sedentary lifestyle compounds the issue — when you don’t regularly bear weight on your legs or spine, your bones get the signal that strength isn’t needed, so your body stops reinforcing them.

• Chronic illness and certain medical treatments also interfere with healthy bone renewal — Conditions such as rheumatoid arthritis, long-term kidney disease, diabetes, and hyperparathyroidism are major contributors to bone loss. Prolonged use of corticosteroids, anticonvulsants, and hormone-blocking therapies for prostate cancer further suppress bone rebuilding.

These drugs interfere with calcium absorption and increase calcium loss through urine, leaving your skeleton depleted. Patients confined to bed or recovering from surgery are also at higher risk because immobility tells your body to stop maintaining bone mass.

• Restoring bone strength is about building consistency, not chasing quick fixes — Your bones respond directly to the daily inputs you give them — movement, minerals, and sunlight. Weight-bearing exercise, like walking or resistance training, stimulates bone cells to grow stronger.

Getting outside boosts vitamin D, which helps absorb calcium. By treating bone health as a living process instead of a static number on a scan, you rebuild resilience one day at a time. This isn’t just prevention — it’s active repair through small, steady choices that retrain your body to keep its strength for life.

How to Rebuild Stronger Bones Naturally

If you’ve been told your bones are thinning or your doctor has suggested a bone medication, take a breath before you act. True bone strength comes from restoring your body’s ability to rebuild itself, not from blocking it. Your skeleton is alive — it responds to how you move, eat, and live every day. These five steps target the real cause of bone loss and help you rebuild strength from the inside out.

1. Rethink bone drugs that interrupt your body’s natural repair cycle — If you’ve been prescribed bisphosphonates or denosumab, it’s important to understand what they do. These drugs don’t build new bone — they freeze your bone metabolism by stopping osteoclasts, the cells that clear out old bone so new bone can form.

When that process stops, microcracks begin to form, leaving bones more brittle over time. Denosumab, in particular, almost eliminates osteoclast activity altogether. If you want stronger bones, focus on restoring healthy remodeling instead of shutting it down.

2. Choose safer bone scans that don’t expose you to radiation — DEXA scans have become the go-to method for measuring bone density, but they often give inconsistent results and rely on a narrow measure of density rather than bone strength. Worse, the scans expose you to unnecessary ionizing radiation.

A better option is radiofrequency echographic multispectrometry (REMS) — a technology that uses ultrasound instead of X-rays to analyze bone structure in detail. A study published in Diagnostics found that REMS is not only more accurate but also safer.3 It measures how your bones handle real-world stress, giving you a clearer picture of your fracture risk and progress from lifestyle changes.

3. Feed your bones the full range of nutrients they need to rebuild — Your bones are about 50% mineral and 50% collagen. Focusing only on calcium leaves half the equation unsolved. To rebuild true strength, you need vitamin D to absorb calcium, vitamin K2 to guide it into bone tissue, magnesium to maintain balance, and collagen to create the flexible matrix that minerals attach to.

These nutrients work together like a construction crew — each has a job, and none can do it alone. Bone broth, sardines, leafy greens, and pasture-raised eggs are simple, whole-food ways to cover all of them naturally, but most people benefit from magnesium supplementation as well. Another powerful, and often overlooked, addition is creatine.

Known for its benefits to muscle, creatine also supports bone health by energizing bone-building cells (osteoblasts).4 These cells rely on adenosine triphosphate (ATP) — your body’s main energy molecule — to form and mineralize bone tissue. Creatine boosts this ATP system, stimulating osteoblast activity while reducing the breakdown caused by osteoclasts. Over time, that helps preserve bone structure, improve density, and enhance overall skeletal function.

4. Train smarter — not harder — to stimulate bone growth safely — Heavy lifting isn’t your only option for rebuilding density. If you’re older, recovering, or managing injuries, blood flow restriction (BFR) training is an excellent alternative.

Also known as KAATSU, this method briefly limits blood flow in your limbs during light exercise, triggering the same hormonal and cellular growth responses as intense strength training. Paired with whole-body vibration (WBV) therapy — standing or doing simple movements on a vibrating platform — it helps stimulate bone formation, circulation, and balance without strain.

5. Stay consistent with movement and mineral-rich meals — Your bones thrive on rhythm — daily motion, steady sunlight, and nutrient-dense food. Walk every day. Get regular sun exposure to activate vitamin D without damaging your skin. Eat foods high in magnesium, calcium, and collagen, and avoid processed seed oils and refined foods that block mineral absorption. One major but often ignored culprit is soft drinks.

Their high phosphoric acid content disrupts your body’s calcium-phosphorus balance, forcing calcium to leach from your bones even if you’re eating enough calcium. Every soda you skip helps protect your skeletal reserves. Keep an eye on iron levels, too — too much iron damages bone-forming cells and increases inflammation. Every step, every meal, and every small correction builds momentum toward stronger, more resilient bones.

When you live in sync with your body’s natural design, your bones respond quickly. Strength, stability, and confidence return — not through suppression or fear, but through action, nourishment, and consistency. Your skeleton is built to adapt; all you have to do is give it the reason to rebuild.

FAQs About Bone Loss in Men

Q: Why are men at risk for osteoporosis if it’s considered a women’s disease?
A: Osteoporosis affects men almost as often as women, but it’s far less recognized. One in five men over 50 will suffer an osteoporotic fracture in their lifetime, and men are more likely to die after a fracture than women. The main reasons are hormonal decline (especially lower testosterone), poor nutrition, inactivity, and underdiagnosis due to outdated testing standards that were designed for women.

Q: What lifestyle habits weaken bones the fastest?
A: Smoking, excessive alcohol use, and lack of physical activity are top culprits. These habits reduce blood flow to bone tissue, slow repair, and signal your body to stop maintaining bone mass. Soft drinks are another hidden problem — their phosphoric acid disrupts calcium-phosphorus balance, pulling calcium out of your bones even when you get enough in your diet.

Q: What’s a better alternative to conventional bone scans?
A: DEXA scans are the current standard, but they expose you to radiation and sometimes give inconsistent results. A newer, safer option is radiofrequency echographic multispectrometry (REMS), which uses ultrasound to assess bone structure and strength more accurately. REMS helps identify bone weakness early and tracks improvements from lifestyle changes without radiation exposure.

Q: How can I rebuild bone strength naturally without medications?
A: Start by focusing on your body’s natural remodeling process. Do daily weight-bearing activities such as walking or strength training to activate bone growth. Eat nutrient-rich foods containing calcium, magnesium, vitamins D and K2, and collagen. Consider adding creatine, which energizes bone-building cells and helps block bone breakdown, improving both density and structure.

Q: Are bone drugs like bisphosphonates or denosumab effective?
A: These drugs stop bone breakdown temporarily but also halt bone renewal, leading to microcracks and brittleness over time. Denosumab in particular shuts down osteoclast activity almost completely. A better long-term strategy is to restore your natural bone remodeling cycle through exercise, proper nutrition, sunlight exposure, and hormonal balance. This approach strengthens your skeleton safely and sustainably.

Ever feel like your cellphone is glued to your hand? It’s tough to put it down, but what if you took a break for three days — would your brain cheer or rebel? Cellphones are part of daily life for most, but too much time on them interferes with your mind. Many people start craving them more, almost like an addiction, and that hurts your mental health.

Researchers wanted to see what happens when you take a cellphone break, so they asked 25 young adults to ditch their phones for 72 hours.1 They used brain scans to check how their brains reacted to phone pictures afterward. The results might surprise you. Your brain could light up with cravings, but there’s good news too. Let’s explore what they found and how it affects you.

Why Your Brain Lights Up When You See a Phone

You’ve probably noticed how some things grab your attention fast — like seeing a juicy piece of watermelon on a hot day. Your stomach growls, and you want it right away. That’s your brain reacting to a “cue,” a trigger that makes you want something.

Scientists call this “cue-related brain activity.” It’s like your brain shouting, “I need that!” Your cellphone does the same thing. When you see it, especially after a break, your brain gets excited. It’s used to the fun stuff — like texts or games — so it perks up when it spots your phone.

• How the study worked — Here’s what the researchers did. They got 25 young adults to skip their phones for 72 hours — three days with no scrolling or texting. Before the break and after, they scanned their brains with a machine that shows activity. While scanning, they showed them pictures: cellphones turned on, cellphones turned off and neutral images like landscapes. They wanted to see how your brain handles phone cues after being away from it.

• What they discovered — After the break, parts of the brain tied to wanting things got more active when they saw phone pictures. It’s like your brain missed your phone and got super excited to see it again. The break made their brains hungrier for the phone’s rewards.

• Why this hits home — This might sound familiar. Ever tried cutting back on your phone and felt a tug to grab it? Maybe you forgot it at home and couldn’t stop thinking about it all day. That’s your brain noticing it’s gone. The study shows that after a break, your brain’s reaction to phone cues gets stronger. It explains why it’s tough to ignore your phone even when you want to.

Your Brain’s ‘Pleasure Center’ and Why It Loves Your Phone

Your brain loves feeling good. When you text a friend or scroll TikTok, a part called the “pleasure center” lights up. This is reward processing — your brain’s way of saying, “This is fun! Keep going!” It’s the same rush you get from eating chocolate or winning a game. Your phone gives you little hits of happiness, and your brain eats it up.

• The brain parts involved — Two key areas handle this — your brain’s pleasure center — it gets happy when rewards come — and the region that helps you decide what to do next. In the study, these spots got busier after the 72-hour break when people saw phone pics. It’s like they were itching for that phone fun again.

• Changes after no phone — So, what happened? After three days without phones, these brain areas went wild when they saw phone pictures. It’s like they were begging, “Give me that reward!”

• Your daily life — This craving affects you every day. It’s why you likely check your phone without thinking, even during a movie or chat. Your pleasure center pushes you to grab it for that quick joy. It’s tough to ignore when your brain’s wired to love those little rewards.

The Chemicals Behind Your Smartphone Cravings

Your brain uses chemicals like messengers to control your feelings and actions. Two big ones are dopamine and serotonin. Think of dopamine as a text saying, “Get excited!” and serotonin as one saying, “Relax, you’re good.” They team up to keep your mood and behavior in check.

• The study’s take — The study linked these chemicals to brain changes after the break. More dopamine activity showed up, meaning stronger phone cravings. It’s like craving coffee for a morning lift — dopamine drives that urge, whether it’s caffeine or your phone.

• What it means for you — If your brain gets hooked on phone dopamine, you might feel jittery without it. It’s a hint that too much screen time could lean toward addiction. Ever felt off when social media’s quiet? That’s your brain missing its dopamine hit, showing how powerful those cravings are.

Your Brain’s ‘Attention Center’ and Your Phone Obsession

Part of your brain’s attention center is like a spotlight. It helps you focus on what’s around — like a friend talking or your phone buzzing. It’s why you notice your phone lighting up across the room, even when you’re busy with something else.

• Craving connection — After the 72-hour break, this area tied into phone cravings. The more it worked, the more they wanted their phones. Imagine working hard but daydreaming about texting — that’s your attention center drifting to your phone instead of staying put.

• Why it’s hard to quit — When this part locks onto your phone, focusing elsewhere gets tricky. It pulls you back like a magnet. It’s like trying to ignore a loud TV — you want to tune it out, but your brain keeps noticing it. Your phone’s the same way.

• Taking charge — You can fight this. Hide your phone when you need to focus — stick it in a drawer or another room. Fewer cues mean less craving. It’s like clearing distractions so your attention stays where you want it.

Take Control of Your Cellphone Use

The study showed that a 72-hour phone break makes your brain crave it more. Areas tied to rewards and attention lit up when they saw phone pics. It’s a sign your phone has some serious pull over you.

• The risks — Overusing your phone feels like an addiction. It disrupts your focus, sleep, and mood. It’s not just a habit but a real hit to your well-being. Ever stayed up late scrolling and felt awful the next day? That’s the downside in action.

• What you can do — Here’s how to take charge:

◦Set phone-free times, like meals or before bed.
◦Use screentime limits to cut back.
◦Try a mini-break — skip it for a few hours or a day. Try a no-phone Sunday and you may feel calmer by Monday. Small steps work.

• The upside — Managing your phone lets you enjoy its perks — like staying connected — without it ruling you. You’ll feel in control and less stressed. Plus, taking time away from your cellphone is important to reduce your exposure to electromagnetic fields (EMFs). It’s all about balance.

A 72-hour cellphone break wakes up your brain’s craving zones. It shows how hooked you could be, thanks to rewards and attention driving your habits. Knowing this explains why your phone’s hard to ignore — and how to push back. Try it out: start by hiding your phone at dinner and then try putting it away for the whole night. See how you feel. Your phone’s a useful tool, but you’re the boss. Take a break, and your brain will thank you.

FAQs About Cellphones and Your Brain

Q: Why does my brain like my phone so much?
A: Your brain likes your phone because it gives you little rewards, like fun videos or messages from friends, which make you feel good. This makes you want to use it a lot.

Q: What happens to your brain when you take a break from your phone?
A: Your brain craves it more after a break. Areas tied to rewards and attention get extra active, like it’s missing the fun and wants it back. This increased craving highlights the powerful hold your phone has on your brain’s reward system.

Q: Is my brain addicted to my phone?
A: The study suggests that your brain gets used to the rewards from your phone, making you want to use it more, similar to how people feel with things like coffee.

Q: How can you reduce your cellphone cravings?
A: Set phone-free times — like meals or bedtime. Hide it when you work and try short breaks. Less temptation means fewer cravings. By using these strategies, you regain control over your phone use and reduce your brain’s urge for instant gratification.

Q: Is too much phone use bad for your mental health?
A: Yes, it interferes with your focus, sleep, and mood. It even feels addictive, so balancing it helps keep you feeling good. Taking breaks from your cellphone helps you become more aware of this impact and encourages healthier habits.

Being sedentary is one of the worst things you can do for your health. According to data from the Centers for Disease Control and Prevention (CDC), 25.3% of American adults don’t engage in physical activities after clocking out from work.1

Now, one way to combat this problem is simply going for a walk. However, it needs to be more than that — a structured regimen designed to marginally challenge your body is needed to boost your fitness, and one effective solution is interval walking training (IWT).

IWT is a Japanese exercise developed by university professor Nose Hiroshi. Unlike conventional continuous walking, IWT alternates between periods of fast-paced walking and slower recovery periods.

IWT Found to Enhance Various Health Markers

In a meta-analysis published in Applied Physiology, Nutrition, and Metabolism, researchers reviewed the health benefits of IWT. By examining multiple studies since IWT’s inception (2009), the team quantified how impactful IWT is, and whether the benefits were consistent across different groups of people. Participants in the selected studies consisted of middle-aged and older adults, including many who were managing chronic conditions.2

• Improved aerobic fitness — One striking finding was that aerobic fitness, measured as VO2 max, increased by about 10% after five months of IWT. For context, VO2 max refers to your body’s ability to absorb and utilize oxygen.

To put it simply, your body becomes more efficient at supplying oxygen to your muscles, helping you stay energized and less likely to be fatigued during strenuous activities. Even a 10% increase is substantial, considering that as you age, maintaining or improving aerobic fitness becomes challenging yet crucial for longevity and better quality of life.

• Blood pressure readings showed better numbers — The studies showed reductions in both systolic and diastolic blood pressure. Specifically, participants saw drops of about 9 mm Hg in systolic (upper number) blood pressure and 5 mm Hg in diastolic (lower number) blood pressure, on average, over a five-month period.

Such changes represent a meaningful decrease in the risk for heart attacks, strokes, and other cardiovascular issues. In practical terms, IWT provides benefits comparable to some blood pressure medications, but without the side effects commonly associated with taking them.

• Timing and adherence significantly influenced the outcomes — Researchers found that IWT provided robust health benefits when participants followed the program consistently. However, outside of controlled research settings, maintaining consistency proved challenging for many people. Average weekly walking time dropped dramatically, indicating that participants often struggled to stick to the recommended routine without additional support.

• Specific groups reaped the largest health gains — Older adults and those already facing metabolic challenges, like insulin resistance or prediabetes, demonstrated particularly noticeable improvements in glucose management.

Going deeper into the analysis, IWT was highly effective at enhancing glucose effectiveness, which is the muscles’ ability to absorb sugar directly from the bloodstream without additional insulin. This result is a game-changer if you’re at risk for diabetes, as it offers an immediate method to control blood sugar levels with minimal lifestyle changes.

• The cycling of intensities is the source of the benefits — Mechanistically, researchers attribute IWT’s benefits to its unique approach of cycling between periods of higher and lower intensity. These alternating intensities stimulate muscles in a manner similar to resistance training but without the associated joint stress and muscle fatigue that heavier exercise routines often cause.

• IWT is convenient — The review emphasizes that IWT is especially advantageous because it does not require any special equipment or costly gym memberships, making it accessible and practical for nearly everyone. However, it also points out that overcoming barriers like motivation and adherence remains a challenge.

Study Confirms Benefits of IWT for Diabetics

A study published in PLoS One explored how IWT can work to help manage diabetes. Instead of a controlled laboratory setting, researchers aimed to evaluate how effectively participants could follow an IWT at home using a specially designed device to track their VO2 max.3

Fifty-one adult participants were asked to complete 60 minutes of IWT each week for a total of 20 weeks. The monitoring device helped them maintain the proper intervals of faster-paced walking, ensuring the sessions provided consistent intensity. Despite challenges commonly seen in home-based exercise routines, all participants completed the study, showing the routine was manageable enough for everyday use. However, only about 39% of participants fully reached the intended weekly walking goal.

• Short-term IWT still produces noticeable improvements — Even when the participants didn’t fully meet the recommended time, health improvements still transpired. One notable outcome was the substantial rise in participants’ HDL cholesterol, often labeled as “good” cholesterol because it helps remove excess cholesterol from your bloodstream. This eventually leads to meaningful health benefits, especially for diabetics who typically struggle with maintaining healthy cholesterol levels.

• Liver fat was lowered — Even small increases in weekly IWT minutes led to visible reductions in triglycerides, which is another biomarker linked to heart disease, and decreased liver fat as measured by MRI (magnetic resonance imaging) scans. Lowering liver fat is especially beneficial because fatty liver disease is a common complication in Type 2 diabetes.

• Consistency creates noticeable health improvements — Participants who consistently met the target of at least 60 minutes per week experienced notably greater gains in aerobic fitness, which is measured by improvements in VO2 max.

Specifically, those meeting the exercise goal achieved an impressive 10% improvement in their aerobic capacity. This aligns closely with the earlier study I cited, reinforcing IWT as an effective form of cardiovascular exercise, even when performed in a more unpredictable environment, such as your home.

• IWT stimulates muscles without causing excess fatigue — The brief periods of fast walking boost muscle function enough to improve fitness without overwhelming your body. Researchers emphasized how IWT mimics certain resistance-training benefits by repeatedly contracting and relaxing muscle fibers.

These actions improve muscle metabolism and overall muscle health, significantly enhancing your body’s ability to handle sugar efficiently, which is crucial if you’re currently managing Type 2 diabetes.

How to Do IWT Properly

This video can only be viewed on YouTube. Click HERE to watch.

Now that you know the health benefits of IWT, how do you do it? In the video above, Medical Frontiers host Erica Angyal tracks down Hiroshi to explain how IWT is done:4

1. Start by properly stretching your muscles.
2. Walk with a small stride. You’ll know you’re at the right intensity when you’re able to enjoy a conversation with a walking partner.
3. Up the intensity by walking with bigger strides. Your heels are supposed to touch the ground first, then your toe.
4. Bend your arms at a right angle and swing them back and forth widely to help you walk with big strides naturally. Aim for a speed that slightly tightens your calf muscles.
5. Alternate between three minutes of slow walking and three minutes of fast walking.
6. Aim for a total of 60 minutes of fast walking weekly, spreading your IWT sessions in several days.

• IWT can be done by everyone — It began in Shinshu University in Matsumoto, Nagano Prefecture. Hiroshi initially created IWT for athletes, but he retooled it to fit all age groups and fitness levels. From there, he noticed that it was an effective form of exercise that helped combat inactivity among aging adults.

• Real-world results of IWT — To test the effectiveness of IWT, Hiroshi’s team created three groups — one that didn’t walk, one that walked 10,000 steps every day, and one that did 30 minutes of IWT every day.

Once the study was completed, the team noticed that systolic blood pressure in the IWT group lowered four times more than the group who walked 10,000 steps. Furthermore, diastolic blood pressure decreased by 2.5 times. Based on these findings, the team believes that participants who practice IWT for five years will be able to reduce their risk of stroke by 40%.

• IWT improves your fitness — The findings showed that participants had better hamstring strength. Specifically, the IWT group had stronger hamstrings (by 12%) compared to the group that did 10,000 steps. Aerobic endurance was better as well.

• Other benefits of IWT — The team noticed that fitness wasn’t the only improvement among the participants. Symptoms of depression were reduced by 50%, and sleep efficiency increased by 12%, too. Participants noted that their immune system was better thanks to IWT. “I used to get sick often, but now, I rarely catch colds. It’s a major change,” one participant says.5

Additional Tips to Make the Most Out of Your Walking Sessions

Barring any serious condition or disability, most people will benefit from going for a walk every day. But before you put your walking shoes on, here are some things that can help you maximize your IWT sessions further:

1. Aim for 10,000 steps — There is no doubt in my mind that exercise is good for you, but too much of it eventually harms your health. In my interview with cardiologist Dr. James O’Keefe, he noted that excessive vigorous (high-intensity) exercise eventually backfires on your health.

Here’s where walking comes in because it’s a medium-intensity exercise. O’Keefe’s research shows that you get significant health benefits when you aim for 10,000 steps daily (with a maximum of 12,000 steps). Once you get to the maximum rate, the benefits plunge down as if you were sedentary in the first place.

2. Wear a weighted vest — If you’ve been exercising for quite a while now, try mixing up your routine via a weighted vest. The extra load engages your muscles more, helping build strength and endurance while keeping your routine in familiar territory.

When trying this method, pay attention to your posture to avoid injuries. Uneven weight distribution will cause your body to compensate by changing posture, leading to injuries such as lower back pain. So, start with something light and then increase your weight as you get better.

3. Try Nordic walking — This exercise requires the use of fixed-length ski poles while walking on land, which essentially mimics the movement of skiing. The great thing about it is that it uses 90% of your muscles, which provides both your upper and lower body with a complete workout. Your aerobic fitness will also benefit, as it requires 18% to 25% more oxygen compared to walking without poles at the same speed.6

4. Go for a walk with a friend — If you find that going for walks becomes monotonous, add a social element to keep things fresh. O’Keefe says:

“Exercising and making social connections at the same time, that is an absolute goldmine of a longevity activity. That means that even walking with your dog or your friend … is huge … The whole thing is to move your body in a fun, playful manner and make it social.”

5. Get creative while walking — I recommend you take advantage of your outdoor walks to improve your craft or engage in other hobbies that enrich your life, such as listening to audiobooks or podcasts. You can also use the time to brainstorm ideas for personal projects.

Frequently Asked Questions (FAQs) About IWT

Q: What exactly is interval walking training (IWT)?
A: Interval walking training involves alternating three minutes of brisk walking with three minutes of slower walking, creating a structured and effective workout that boosts aerobic fitness, reduces blood pressure, and helps manage blood sugar.

Q: Why is interval walking better than regular continuous walking?
A: Interval walking delivers greater health benefits, including significant reductions in blood pressure and improved muscle glucose absorption, compared to regular continuous walking. Alternating intensities stimulate muscles more effectively without excessive fatigue or joint strain.

Q: Who benefits the most from interval walking training?
A: Older adults, diabetics, and those with metabolic challenges experience the greatest improvements from interval walking. These groups see notable enhancements in heart health, cholesterol levels, and reductions in liver fat.

Q: Do I need special equipment or a gym membership to do interval walking?
A: No special equipment or gym memberships are required. Interval walking can easily fit into your daily routine, and simple wearable devices are sufficient to help you maintain the right pace and track your progress (while also minimizing your exposure to electromagnetic fields).

Q: How much IWT is recommended weekly to see health improvements?
A: For optimal results, aim for at least 60 minutes of brisk interval walking per week, spread across several sessions. Even moderate adherence leads to meaningful health improvements, but consistency greatly amplifies the benefits.

Ozempic, known generically as semaglutide, is a drug originally developed to treat Type 2 diabetes, and it works by mimicking a natural hormone called GLP-1. Its commonly advertised effects include regulating blood sugar, slowing digestion, and reducing appetite — and these are the reasons why many are now relying on it to further their weight loss goals.

But as the number of people worldwide using these drugs continues to grow, so does the list of damaging health effects that are being associated with it. One study, for example, linked Ozempic to effects on muscle strength, even though muscle size remains stable. In animal models, this was associated with increased frailty risk and reduced physical performance — findings researchers note urgently need confirmation in human clinical trials.

Study Finds Unexpected Patterns in Muscle Health During Ozempic Use

A recent animal study published in Cell Metabolism investigated how Ozempic changes body tissues beyond just fat loss.1 Conducted by researchers from the University of Utah Health, the study found that although changes in muscle mass appear trivial, the same cannot be said for muscle strength. According to a press release from the University, this points out “an urgent need for clinical studies to pin down the full effects of the popular medications.”2

• The research used mice as the study population and produced surprising results — They found that the lean mass of the test subjects dropped by about 10% overall. However, most of that decrease came not from skeletal muscle but from organs like the liver, which shrank nearly in half.
• This means that your organs are also reshaping during weight changes — The researchers said that some organ shrinkage is considered normal during healthy weight loss. However, the exact effects on humans are still unclear.
• Skeletal muscles also shrank slightly — The researchers noted a 6% reduction in these muscles, although this wasn’t enough to explain the total lean mass loss. Some muscles even stayed the same size. The researchers explained that this could reflect a “return to baseline,” because when you gain fat, your body also tends to build more muscle just to move the extra weight around. As fat goes away, that supportive muscle drops as well.
• A significant finding was the mismatch between muscle size and muscle strength — When the scientists tested how much force the mice’s muscles could produce, they found some muscles got weaker even though their size looked unchanged. In others, strength remained unchanged.
• These effects raise particular concerns for older adults — People over 60 years old are already at a higher risk for muscle weakness and mobility issues, so if the drug-related strength declines observed in mice translate to humans, it could increase falls and reduce independence. As senior author Katsu Funai, Ph.D., emphasized, “the loss of physical function is a strong predictor of not just quality of life but longevity.”3

The researchers cautioned against drawing one-to-one comparisons with people, stressing the urgency of conducting human clinical trials to confirm these findings. They explained that while the mice in the study became obese from eating a high-fat diet, human weight gain comes from many causes, including poor sleep, stress, and genetics.

Still, there are similar studies highlighting these effects of Ozempic and similar GLP-1 receptor agonist medications on your musculoskeletal health, adding to the growing body of evidence suggesting that rapid weight loss has damaging consequences for your well-being.

Ozempic Alters More Than Just Your Weight

Earlier this year, I published an article on how Ozempic leads to alarming side effects, affecting users not just physically but also psychologically, and even influencing their long-term health trajectory. One of the primary points I raised was that these drugs are leading to severe loss of muscle and bone.

• GLP-1 drugs reduce lean mass, according to studies — To better understand, it’s important to know what “lean mass” is. Simply put, this refers to the weight of everything in your body except fat — muscle mass, bone mass, organ size, fluids, and water in fat tissues.4
According to one review, up to 40% of total weight lost on semaglutide may come from lean mass, while liraglutide, the active ingredient in Victoza, a GLP-1 drug similar to Ozempic, has been linked to a reduction of up to 60% of total weight lost.5 A 2023 study published in Diabetes Care also compared semaglutide and tirzepatide with a placebo and found lean mass reduction accounted for 15% or less in total weight loss across all groups.6
• GLP-1s help you shed fat, but cause you to lose valuable tissue, too — One clinical trial involving 140 participants with a mean age of 52 looked at the effects of semaglutide and found that during a 68-week period, they were able to lose 23 pounds of fat — but at the same time, lost about 15 pounds of lean muscle mass as well. That’s nearly 40% of their total weight loss coming from tissue the body actually needs to survive and thrive.7
• Rapid weight loss also causes you to lose important bone tissue — A 2024 study involving 195 participants found that liraglutide led to lower bone density — particularly in the spine and hip. Published in the JAMA Network Open, the study said:
“Liraglutide alone led to weight and fat loss compared with placebo; however, this was associated with decreased hip and spine BMD compared with placebo and exercise alone.”8
• This combination of reduced muscle mass and low bone mineral density poses a mortality risk, especially to older people — Having low muscle mass and fragile bones leads to a higher risk of injury from falls, particularly in older populations who struggle with mobility. It may also compromise your immune system,9 potentially reducing your body’s ability to handle infections, which is also a common health concern among the elderly.

Muscle and Bone Damage Make Up Just a Fraction of Ozempic’s Overall Impact on Health

Ozempic has become a “global sensation,” with an estimated 20 million people using it annually to help them reach their weight loss goals faster.10 But as more and more people become hooked on this trend, the more its ugly side starts to surface. That’s the thing about taking shortcuts, especially when it comes to your health — there can be serious consequences.

I’ve been sounding the alarm about GLP-1 agonists for a few years now, and if you do an in-depth search on this site, you’ll see the many articles I’ve written exposing the pitfalls of these so-called “miracle drugs.” Below, I’ve highlighted some examples of side effects associated with Ozempic and other similar medications:

• Noticeable physical changes — These include what’s called “Ozempic face,”11 which is when a person loses too much facial fat, leading to a hollowed-out, gaunt appearance, and “Ozempic breast”12 in women, wherein their breasts become “saggy” or “deflated” due to too much fat loss.
• Dental health problems — There are now increasing cases of tooth- and gum-related health issues among those who use GLP-1 medications — a phenomenon dubbed as “Ozempic teeth.” These include symptoms like tooth decay, oral infections, bad breath, and dental collapse. Even those with no prior history of dental disease are experiencing these side effects.
• Blindness — A 2024 study published by JAMA Ophthalmology found a link between semaglutide and non-arteritic anterior ischemic optic neuropathy (NAION) among Type 2 diabetics and overweight or obese participants.
This condition is marked by a loss of blood flow to the optic nerve, the neural pathway connecting your eyes to your brain.
According to the study findings, semaglutide was associated with a 4.28 times higher likelihood of developing NAION among diabetic participants, and a 7.64 times higher likelihood among those who were overweight or obese.13
• Suicide ideation — One JAMA Network Open analysis of World Health Organization (WHO) adverse-event reports found a 45% greater rate of suicidal ideation reports among patients taking semaglutide compared to other medications.14 This may be related to how the drug’s main component targets GLP-1 receptors, which are present not just in the digestive tract but also in brain areas involved in managing emotions.
• Kidney damage — There are reports of semaglutide users experiencing kidney issues like acute interstitial nephritis (AIN), a serious kidney inflammation, and focal segmental glomerulosclerosis (FSGS). FSGS is associated with an increased risk of kidney failure.15
• Gastrointestinal problems — A 2023 study published in JAMA linked GLP-1 agonists to an increased risk of serious health conditions like pancreatitis, stomach paralysis, and bowel obstruction.16 There are also studies warning about the possible risk of these drugs causing fatal intestinal obstructions.17
• Thyroid tumors and other cancers — There are animal studies showing semaglutide causes thyroid C-cell tumors “at clinically relevant exposures,” a reason why this medication carries a black box warning.18 There’s also an incident in a trial wherein a patient developed metastatic pancreatic carcinoma about 65 days post-treatment.19

There’s Also the Problem with ‘Ozempic Rebound’

Another issue with taking shortcuts to lose weight is that the effects are not long-term — eventually, many patients end up gaining back the weight they lost, meaning all their efforts go down the drain. This is what’s called “Ozempic rebound.”

For example, a clinical trial conducted in 2022 found that among 327 long-term semaglutide users, many of those who stopped using the drug regained about two-thirds of their lost weight within a year.20

• Stopping Ozempic may bring back all your hunger cues and cravings — Basically, when you take Ozempic and then go cold turkey, the hunger cues it had suppressed come raging back. This leads you to revert to unhealthy eating, which causes the weight to return.
• Even the other purported “health benefits” disappear — Ozempic is said to help reduce blood pressure, but this could bounce back when you discontinue using the drug.
• Patients are advised to stop the drug after a period of use — During this time, they need to assess their cravings for carbohydrates. Benjamin Bikman, Ph.D., a metabolic scientist at Brigham Young University in Utah, said in a Daily Mail article, “Ideally, a person has learned how to eat better and control carb cravings and their weight loss can be sustained in the long run.”21

There Are Better Strategies to Help Manage Your Weight

Going back to the featured study, the researchers noted that their findings on muscle stress can provide insights to help in the production of other weight loss drugs. “There are many additional weight loss drugs that are in clinical trials and coming out in the next three to five years,” Funai says. “But with all those clinical trials, if they’re interested in measuring lean mass loss, they need to consider physical function,” Funai said.

But that is exactly what’s wrong with this picture — many have become so engrossed by these quick remedies to shed pounds and fail to realize that these are not long-term solutions.

I believe that the key to eliminating excess fat and maintaining a healthy weight lies in optimizing your cellular energy production. And while it involves a multifaceted approach that takes time and effort to implement, the payback is so much better, as it leads to safer, healthier results — something GLP-1 receptor agonists don’t offer. Here are key strategies that I recommend for healthy weight management.

1. Eliminate vegetable oils and ultraprocessed foods from your diet — These contain high amounts of linoleic acid (LA), which disrupt your metabolic pathways and alter how your body stores fat. Instead, cook your meals using tallow, grass fed butter, or ghee. Ideally, keep your LA intake around 5 grams per day; if you can get it down to 2 grams, that would be better.
2. Shift your carbohydrate sources gradually — Choose fruits, whole grains, and well-cooked vegetables as your carb sources. If your gut is compromised, start by introducing easily digestible carbohydrates like whole fruit or white rice before incorporating more complex carbs. For those with severe gut issues, sipping dextrose water will provide the cells with a steady source of easy-to-digest, healthy carbohydrates for energy.
3. Consider your protein intake — Aim for 0.8 grams of protein per pound of your ideal body weight from a mix of high-quality animal sources. This may help support muscle maintenance, tissue repair, and hormone balance. If you exercise frequently, you might need to slightly increase your intake. My suggestion is to take it slow and listen to how your body responds.
4. Support your mitochondrial health with other healthy habits — Getting daily sun exposure is one example; however, if you’re still consuming vegetable oils, make sure to avoid intense midday sun for at least six months. Research suggests vegetable oils may accumulate in skin tissue and contribute to oxidative stress under UV exposure.22 Learn more about this by reading “The Fast-Track Path to Clearing Vegetable Oils from Your Skin.”
5. Boost your GLP-1 levels naturally with Akkermansia muciniphila — This bacterium is a keystone strain in your microbiome. Having higher levels of Akkermansia is associated with lower weight, better blood sugar control, lower inflammation, and less body fat. Meanwhile, having lower levels is linked to obesity.

Frequently Asked Questions (FAQs) About Ozempic and Muscle Health

Q: What is Ozempic and why are so many people using it?
A: Ozempic, or semaglutide, was originally designed to manage Type 2 diabetes by mimicking a natural hormone called GLP-1. It helps regulate blood sugar, slows digestion, and curbs appetite. Because of these effects, millions worldwide now use it as a quick solution for weight loss, making it one of the most talked-about drugs in recent years.

Q: How does Ozempic affect muscle health?
A: Animal studies show that Ozempic use may reduce muscle strength even when muscle size remains mostly stable. This could create a hidden problem — your muscles may look the same but perform worse. This decline in strength may increase the risk of frailty, falls, injuries, and loss of independence, particularly as you age.

Q: Does Ozempic impact organs and bones too?
A: Yes, it does. Research has shown that Ozempic may not only reduce fat but also shrink organ size, especially in the liver, which shrank nearly in half in animal studies. It may also lead to possible decreased bone density in the spine and hips, raising the risk of fractures, frailty, and health complications, especially in older adults.

Q: What other side effects are linked to Ozempic?
A: Beyond weight loss, Ozempic has been tied to a wide range of non-favorable side effects. These include sagging skin and facial fat loss (“Ozempic face”), dental collapse known as “Ozempic teeth,” vision damage, kidney issues, gastrointestinal paralysis, pancreatic tumors, and even higher rates of suicidal thoughts.

Q: Is weight loss from Ozempic permanent?
A: No, the results often do not last. Many users experience “Ozempic rebound,” where they regain most of the weight they have lost within a year after stopping the drug. Hunger and cravings return quickly, and even the temporary health benefits, like lower blood pressure, diminish.

These findings include results from animal models and clinical research. Results may not apply to all individuals.

This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before making changes to your health regimen.

Test Your Knowledge with Today’s Quiz!
Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article.

What compound was found to reduce diabetic nerve pain in rats?

Butyrate
Geranylgeraniol (GG)
Geranylgeraniol (GG) reduced pain sensitivity, supported gut barrier integrity and lowered inflammatory signaling in diabetic rats. Learn more.
Linoleic acid (LA)
Glucose

A rounded upper back in old age seems like a harmless sign of getting older, but it’s actually a red flag that your spine is starting to fail. This condition, known as kyphosis, signals that the structural support in your upper body is collapsing under the pressure of muscle weakness, poor posture, or fragile bones. And once the curve becomes fixed, it doesn’t just make movement harder — it increases your risk of falls, lung dysfunction, fractures and even early death.

Height loss of more than 3 centimeters from your peak adult height — about an inch and a quarter — is often the first visible warning. According to national guidelines from Healthy Bones Australia and the Royal Australian College of General Practitioners, that type of height loss strongly points to silent spinal fractures.1

These small breaks occur without injury or pain, especially in people with undiagnosed osteoporosis, and they allow the spine to buckle forward, creating the signature hunch. Even in the absence of pain, this curve reshapes how your body moves and breathes. Once your spine tips past 50 degrees of forward bend, known as hyperkyphosis, every step and breath become more work.

The Journal of Orthopaedic & Sports Physical Therapy confirms that this level of curvature is tied to reduced lung volume and shorter life expectancy, even in people who feel otherwise healthy.2 If you’re noticing signs like forward head posture, rounded shoulders or unexplained height loss, the time to act is now. The earlier you address the root causes — before the curvature locks in place — the greater your chances of recovery.

Poor Posture and Brittle Bones Turn a Natural Curve Into a Permanent Hump

Certain types of kyphosis are the result of a slow and silent shift that creeps up over decades and is often preventable with the right habits and interventions.3

• Age and posture both play a role, but they lead to very different outcomes — Poor posture, like hunching over your phone or slouching in a chair, is one major cause of postural kyphosis. This version is often seen in younger adults and teens and is caused by muscle imbalance and repetitive positioning.

But as you get older, the more serious version — age-related kyphosis — starts to take over. This form is usually the result of actual physical damage to the spine itself, especially from tiny spinal fractures linked to osteoporosis. Unlike postural rounding, which can usually be corrected by standing up straight, hyperkyphosis stays even when you try to straighten your back.4

• Posture-related kyphosis is usually fixable — If your curved back comes from muscle weakness or long hours sitting, you’re not stuck with it. To reverse this, try:

◦ Strengthening your upper back and core muscles

◦ Stretching tight areas like your chest and hip flexors

◦ Practicing good posture during everyday activities

• Structural kyphosis is harder to fix and linked to serious bone loss — If your kyphosis comes from tiny cracks in the spine, it becomes a structural issue. These fractures usually result from osteoporosis, where bones become fragile and compress under everyday stress. This version of kyphosis:

◦ Doesn’t correct when you stand tall

◦ Often comes with back pain or stiffness

◦ Causes a noticeable loss of height (more than 3 to 4 centimeters)

◦ Increases the risk for further spine damage and limits mobility

Two-thirds of vertebral fractures are missed entirely because they don’t cause sudden pain.5 That means your spine could be deteriorating without you realizing it. If left untreated, the resulting curve not only affects how you look but also how well you move, breathe and stay balanced.

• There are key signs you shouldn’t ignore — If you notice these issues, it’s time to take action:

◦ You’ve lost height compared to your younger adult years

◦ Your back curves forward even when you try to stand straight

◦ You experience ongoing back pain or stiffness, especially in your upper spine

◦ You find it harder to twist, bend, or stay upright for long periods

Tight Muscles and Weak Support Systems Are Driving Your Spine Out of Alignment

A detailed breakdown from Banner Health highlights the common causes, symptoms and solutions for kyphosis, particularly focusing on how lifestyle choices and body imbalances push your spine into a forward curve.6 The article centers on practical tools for identifying posture problems early and explains which interventions make the biggest difference before things get worse.

• Kyphosis doesn’t just affect the elderly — it’s happening to people of all ages — Julie Barnett, a physical therapist with Banner Physical Therapy, explained that tight muscles in your neck and chest, combined with weak upper back muscles, are the two biggest drivers of postural kyphosis. This describes what happens when you spend hours hunched over your phone or computer every day. That means if you’re constantly glued to a screen, this warning is for you.

• Simple physical therapy exercises undo early-stage kyphosis — There are easy movements to help improve posture and retrain weak muscles. These include:

◦ Chin tucks to strengthen deep neck muscles and correct forward head posture

◦ Shoulder blade squeezes to activate the mid-back and improve upper spine alignment

◦ Doorway stretches to loosen your chest and restore shoulder mobility. Each of these targets specific muscle groups that lose function when your body stays in a flexed position for too long

• Treatment outcomes depend heavily on early action and the right interventions — Barnett emphasized that the severity of your kyphosis, and how early you start targeted rehab, makes a huge difference. She recommends a multi-pronged strategy for best results:

◦ Correct posture throughout the day with ergonomic adjustments at your workstation

◦ Work with a physical therapist to balance tight and weak muscles

◦ Add resistance training for your back, shoulders, and core to build a support system for your spine

◦ Consider chiropractic care or acupuncture to reduce muscle tension and improve spine mobility

• Posture correction is a full lifestyle upgrade — The article ends with a set of posture-protective habits to start today, including:

◦ Using lumbar support and sitting tall at your desk

◦ Taking stretch breaks every 30 to 60 minutes

◦ Including strength-focused movement like yoga to restore balance

◦ Prioritizing bone-supportive foods like leafy greens, grass fed dairy, and eggs, while avoiding processed foods and excess caffeine that sap your bones

Some Spine Curves Are Harmless, Others Affect How You Walk, Breathe and Age

The Cleveland Clinic offers a clear and comprehensive guide on kyphosis, breaking down not just what causes it, but how different forms of spinal curvature impact movement, pain and even breathing.7 While many people think of it as just a cosmetic issue, there are deeper health implications, especially for those with more advanced spinal changes.

• Not all kyphosis looks the same or has the same risks — Kyphosis includes several forms: postural, Scheuermann’s, congenital, cervical (military neck) and hyperkyphosis. These are not interchangeable.

Postural kyphosis shows up most in teenagers and is caused by slouching — something that can often be corrected with exercises. Congenital kyphosis is present from birth. Scheuermann’s involves wedge-shaped vertebrae that cause a fixed curve, and hyperkyphosis is the steep, progressive curve that often appears after age 40.

• Severe cases come with real physical complications, not just a curved back — While mild kyphosis is common and usually harmless, more serious curves, especially in older adults, create real health burdens. Symptoms include:

◦ Persistent back and shoulder pain

◦ Muscle stiffness and fatigue

◦ Trouble breathing due to lung compression

◦ Loss of bladder or bowel control in extreme cases

To diagnose kyphosis, providers use a “bending test,” where you bend forward to reveal abnormal curvature. They then confirm the diagnosis with an X-ray to measure your spinal angle. Anything over 50 degrees is considered kyphotic.

• You don’t need surgery unless the condition becomes extreme — Most people with kyphosis do not need surgery. Instead, they benefit from:

◦ Physical therapy to build core and spinal strength

◦ Posture correction to retrain how the body stands and moves

◦ Pain management

◦ Supportive braces, especially for adolescents with Scheuermann’s. Bracing is most helpful for teens whose bones are still developing and may not be effective in older adults with fixed deformities

• There’s a big difference between scoliosis and kyphosis — know which one you have — One common misconception is that scoliosis and kyphosis are variations of the same problem. This isn’t true. Scoliosis involves a sideways curve, like a C or S shape when viewed from behind. Kyphosis is a front-to-back curve that creates a hunchback appearance. They can occur together, but one does not lead to the other.

• Posture habits during childhood and teen years set the foundation for lifelong spinal health — Postural and Scheuermann’s kyphosis typically develop in teens. Because their bones are still growing, this is the most effective window to intervene. That means regular screenings, awareness of slouching and consistent muscle training early in life prevents more serious problems later in life.

Why Strength Training and Posture Correction Work Better Than Medications

In a detailed review published in the Journal of Orthopaedic & Sports Physical Therapy, researchers explored hyperkyphosis’ biological causes, long-term risks and treatment options, emphasizing how physical therapy, muscle strengthening and posture correction are far more effective than medications alone.8

• People develop the same spinal curve for different reasons — The paper explained that age-related hyperkyphosis doesn’t always follow a single path. Some people develop a curved back because of vertebral fractures linked to osteoporosis.

Others develop the same posture from spinal muscle weakness, disc degeneration or abnormal spinal bone shape, completely independent of fractures. That means you might have the same outward curvature as someone else, but for entirely different reasons — and that matters when deciding what treatment will work.

• Kyphosis reduces quality of life and raises the risk of early death — People with hyperkyphosis reported lower satisfaction with life, worse health and more physical limitations than those with a straighter spine.

In fact, multiple cohort studies reviewed in the paper linked severe spinal curvature with higher rates of pulmonary death, especially in older women, regardless of whether they had osteoporosis. The study also found that women with severe kyphosis had trouble:

◦ Climbing stairs

◦ Standing from a chair without using their arms

◦ Maintaining balance

◦ Walking with normal speed and stride

• Many people with severe curvature don’t even have fractures — Only about 40% of people with extreme spinal rounding had vertebral fractures. That means medications aimed at bone density, like bisphosphonates, often miss the real issue. Most of these patients showed signs of degenerative disc disease or lost spinal mobility from stiffened ligaments and shortened muscles. It’s not a bone problem — it’s a movement problem.

Targeted Physical Therapy Changes Posture, Improves Strength and Prevents Fractures

One of the most striking findings in this paper came from a long-term study on spinal extension exercises. Women with kyphosis who performed prone (face down) back lifts wearing a weighted backpack five times per week not only improved their posture and muscle strength, but also had significantly fewer vertebral fractures over the next 10 years — even though they stopped the exercise after the study ended. That’s the power of strengthening the right muscles early on.

• Strength training is more effective than stretching or flexibility work alone — While stretching relieves tightness, researchers emphasized that spinal extension exercises — movements that open your chest and engage your back — produced the most measurable improvements. These included:

◦ Weighted back lifts

◦ Quadruped (on all fours) arm/leg raises

◦ Torso twists

◦ Chest stretching over a foam roller

When used consistently, these exercises reduced the angle of kyphosis, increased standing height and decreased pain.

• Yoga and multidimensional programs deliver lasting results, even years later — In one trial, participants over 60 who did yoga three times a week improved their posture by 4.4% in just six months.

In another study, women who did strength training, stretching and mobility work twice weekly for 12 weeks maintained their posture and strength improvements for an entire year, with no further therapy needed. Results were especially strong when participants worked on both spine mobility and sensory feedback (like vision and balance), not just muscle tone.

• Posture-correcting braces and even taping methods improve body awareness — Researchers tested lightweight braces and found they helped older women reduce their spine angle by 11% when worn for just two hours daily. This wasn’t because the brace held them up; it gave them feedback, triggering postural muscles to activate more naturally.

Similarly, physical therapists applied therapeutic tape across the upper back, which helped correct posture during movement by giving the brain feedback through the skin. These strategies gave people more awareness of how they were holding themselves.

• Not all exercise is helpful — some moves make it worse — The authors warned that forward-bending movements like sit-ups, crunches or curling forward during daily activities increased the risk of vertebral fractures, especially in women with osteoporosis.

In one study, 68% of women who did only forward-bending exercises developed new fractures within six months, compared to just 16% in the back-extension group. That’s a massive difference, and a reminder that spine-safe movement patterns are key.

How to Retrain Your Spine and Prevent Dangerous Forward Curvature

If your shoulders are starting to round forward, or if you’re already seeing a curve in your upper spine, you’re not stuck with it. Kyphosis doesn’t have to be a permanent sentence, especially when you catch it early.

The most important thing is to stop what’s causing the problem in the first place: weak back muscles, limited mobility and posture habits that make the curve worse over time. Here’s what I recommend to get real results and keep your spine strong, upright and supported:

1. Strengthen your spinal extensor muscles every week — If you want to reverse the curve, you have to activate the muscles that hold you up against gravity. The most effective movement is a prone back lift with added weight — lie on your stomach, place a light backpack or small weight across your upper back and slowly lift your chest while keeping your head neutral.

Start with three sets of 10 reps, five times a week. This one move alone lowered fracture risk in older women and kept their posture straighter 10 years after they stopped doing it.9

2. Focus on your posture all day — and all night — How you stand, sit and sleep matters more than you think. Start by adjusting your workstation so your monitor is eye level and your feet are flat on the floor. When walking, imagine a string pulling the crown of your head upward while your shoulders stay relaxed and back.

But don’t stop there. Your sleep posture also influences spinal health. I recommend a cervical pillow that supports your neck’s natural curve without elevating your head too high. This helps prevent that forward-head shift that reinforces upper spine curvature.

3. Avoid exercises that bend your spine forward — Sit-ups, crunches, toe touches and any move that curls your spine forward are the worst choices if you’re trying to avoid vertebral fractures. Women who only did forward-bending exercises were four times more likely to develop a fracture in six months. Swap these for extension-based moves like bird-dogs, upper back stretches using a foam roller, and chest-opening stretches.10

4. Use biofeedback tools to rewire your posture habits — If you find yourself slouching throughout the day, try simple tools that bring your attention back to how you’re holding yourself. Try a posture trainer brace or even use posture tape across your upper back.

These don’t prop you up — they wake up the muscles you’re not using and retrain your brain to stand tall. Just wearing them for a couple of hours a day made a measurable difference in spinal angle.11

5. Build a routine that includes Foundation Training, balance and mobility — To get long-term results, your routine should train your whole body to support upright posture, not just individual muscles. That’s where Foundation Training comes in. Developed specifically to strengthen your posterior chain and restore natural alignment, these movements teach your core and back muscles to work together in integrated chains of motion.

Even just 10 minutes a day of Foundation Training helps decompress your spine, reduce low back pain and retrain your body to move with better posture. Pair Foundation Training with a few short sessions per week that also target:

◦ Spinal extension and back strength (weighted lifts, bird-dogs)

◦ Chest and shoulder mobility (foam rolling, wall angels)

◦ Core and pelvic stability (dead bugs, glute bridges)

◦ Balance and sensory feedback (heel-to-toe walks, single-leg stands)

FAQs About a Curved Back

Q: What causes a curved upper back as you age?
A: The most common reason is poor posture and muscle weakness in your upper back and neck, especially if you spend hours hunched over a desk or phone. As you get older, bone loss and spinal degeneration, like osteoporosis and vertebral fractures, lead to a more permanent curve known as hyperkyphosis.12,13,14

Q: Is it possible to reverse a curved spine or dowager’s hump?
A: Yes, if the curvature is caused by posture issues and not permanent bone changes. Exercises that target spinal extensor muscles, improve mobility and reduce forward-flexion stress reduce or even reverse the curve. However, if you already have compression fractures, the goal shifts to reducing pain and preventing it from getting worse.15,16

Q: What are the best exercises to fix or prevent kyphosis?
A: The best exercises help you straighten and strengthen your upper back. Try gentle moves like lying on your stomach and lifting your chest (prone back lifts), bird-dogs, foam roller stretches for your upper back and shoulder blade squeezes.

One of the most effective ways to improve posture is Foundation Training, a simple method that teaches your core and back muscles to work together to hold you upright. Avoid exercises that bend your spine forward, like crunches or toe touches, especially if you have low bone density or osteoporosis.17

Q: How does sleep posture affect spine health?
A: Sleeping with your head too high or unsupported reinforces poor posture. I recommend using a cervical pillow that maintains the natural curve of your neck without pushing your head forward. This keeps your spine aligned while you sleep and prevents the forward head posture that often contributes to a hunched upper back.18

Q: Do posture braces or taping help?
A: Yes, but only if they’re used the right way. Tools like posture braces or therapeutic taping don’t do the work for you. They give your body feedback to stay aligned and engage the right muscles. Just a couple of hours per day with a brace helped reduce spinal curvature in older adults.19

DMSO is a remarkable naturally occurring substance that (provided it’s used correctly1) safely and rapidly improves a variety of conditions medicine struggles with — particularly chronic pain. For example, thousands of studies show DMSO treats a wide range of:

• Injuries such as sprains, concussions, burns, surgical incisions, and spinal cord injuries (discussed here).

• Strokes, paralysis, many neurological disorders (e.g., Down syndrome and dementia), and numerous circulatory disorders (e.g., Raynaud’s, varicose veins, or hemorrhoids), which were discussed here.

• Chronic pain (e.g., from a bad disc, bursitis, arthritis, or complex regional pain syndrome), which was discussed here.

• Many autoimmune, protein, and contractile disorders, such as scleroderma, amyloidosis, and interstitial cystitis (discussed here).

• Head conditions, such as tinnitus, vision loss, dental problems, and sinusitis (discussed here).

• Internal organ diseases such as pancreatitis, infertility, liver cirrhosis, and endometriosis (discussed here).

• A wide range of skin conditions, such as burns, varicose veins, acne, hair loss, ulcers, skin cancer, and many autoimmune dermatologic diseases (discussed here).

• Many challenging infections, such as shingles, herpes, chronic ear or dental infections, and osteomyelitis (discussed here).

• Cancers and many complications from the illness and its treatments (discussed here).

In turn, since I started this series, it struck a chord, and I have received over 2,000 reports of remarkable responses to DMSO, and many readers have had for a variety of “incurable conditions.”

This begs an obvious question — if a substance capable of doing all of that exists, why does almost no one know about it? Simply put, like many other promising therapies, it fell victim to a pernicious campaign by the FDA, which kept it away from America despite decades of scientific research, congressional protest, and thousands of people pleading for the FDA to reconsider its actions. Consider for example, this 60 Minutes program about DMSO that aired on March 23, 1980:

In the 1960s a miraculous treatment for chronic pain, traumatic injury, strokes and spinal cord paralysis was discovered that spread across America like wildfire—until the FDA buried it.Here, 60 Minutes exposed the FDA using the same playbook they used throughout COVID-19. A🧵 pic.twitter.com/Bh0dcjNk5w— A Midwestern Doctor (@MidwesternDoc) October 14, 2024
Video Link

Understanding DMSO’s Combination Potential

DMSO’s effectiveness in treating a wide range of illnesses stems from its unique and diverse properties, many of which appear to target the root causes of disease — such as enhancing parasympathetic activity, improving circulation, regenerating senescent cells, providing potent anti-inflammatory effects, and blocking pain conduction. Sadly, despite hundreds of studies demonstrating these promising characteristics, the FDA has refused to recognize all but one property of DMSO.

In pharmacology, DMSO is often referred to as a “vehicle” that helps other drugs get into the body. Because of this, while DMSO only has one approved (intravesical) use in the United States, a variety of drugs are on the market that use DMSO as a “vehicle” to transport them in the body.

In short, when DMSO is given alone, it is “unsafe” and “unproven” but when combined with a patentable drug, it suddenly becomes “safe and effective.” Likewise, in package inserts, DMSO is typically described as a safe and inert ingredient (despite it often being the primary “active ingredient”).

DMSO’s ability to serve as a drug delivery system is due to its being a potent solvent with a variety of unique properties.

• Membrane permeability — DMSO will pass through biological membranes without damaging them, which is extremely unusual.2 This property is believed to be due to its exchange and interchange with water in biological membranes.3 In addition to not harming the skin, when tested with other substances that could enter the brain, DMSO was not observed to alter the cells lining the blood-brain barrier or the brain tissue.4

• Rapid distribution — Once it contacts the skin, DMSO rapidly spreads throughout the body. Within an hour of being applied to the skin, it can be found within the bones and teeth.5 Interestingly, DMSO does not penetrate tooth enamel or nails, which may explain why certain conditions affecting these structures require different approaches.6

• Solvent properties — DMSO is a highly potent solvent that can dissolve a wide range of polar and non-polar substances (and hence is sometimes used to solubilize other drug products). If a substance is dissolved within DMSO, DMSO can typically bring it into the body. While a few other substances can also serve as vehicles, DMSO is the most potent in pharmacology (e.g., DMSO is more effective than propylene glycol at delivering topical steroids into the body7).

• Enhanced circulation and cellular transport — Beyond simply transporting substances into the body, DMSO also greatly increases circulation. By taking the place of water (as it is small, can form hydrogen bonds, and is relatively polar) while being both fat and water soluble, it changes the permeability of the cell membrane, allowing new things to enter the cell and waste products to leave the cells.

As a result, DMSO is able to both spread what it transports throughout the body and significantly enhance the body’s innate ability to circulate what has already been absorbed (including to previously inaccessible areas).

This combination of properties enables the topical administration of drugs that would normally require injection, and in many cases, can significantly increase their potency because it penetrates deep regions of the body that pharmaceuticals typically have difficulty entering, or because it bypasses the cellular barriers that normally exclude foreign substances.

In turn, lower doses of drugs can frequently be used (reducing their toxicity) because they become more potent, and because DMSO combinations can be locally applied to bring a drug to a target region, rather than taking a standard oral dose that raises the entire body’s target concentration.

• Specialized DMSO pharmaceuticals — These properties allow well established drugs to be combined with DMSO. For example, NSAIDs (which are also used to treat pain and musculoskeletal injuries) have a variety of side effects when consumed orally (e.g., fatal NSAIDs gastric bleeds killed over 16,000 Americans in 19998). However, when combined with DMSO, NSAIDs can be applied topically to the site of injury, thereby avoiding the risks of oral NSAID consumption.

One FDA-approved drug (Pennsaid) does just that, and in clinical trials, it was found to have minimal systemic toxicity. DMSO significantly enhances the efficacy of diclofenac (Pennsaid’s NSAID) while exhibiting much lower toxicity compared to oral diclofenac.9,10,11,12

Many other FDA approved pharmaceutical products utilizing DMSO further demonstrate its therapeutic versatility:

◦ Mekinist, a targeted cancer therapy, uses DMSO to stabilize the drug and enhance its water solubility, possibly increasing tumor penetration.13

◦ Prochymal, a stem cell product for preventing tissue rejection, uses 10% DMSO to preserve stem cells, as do many other stem cell products.14

◦ Onyx, a liquid injected into blood vessels to seal leaks, uses DMSO to dissolve the polymer so it remains liquid until reaching problem areas. DMSO is chosen because it’s a uniquely safe substance capable of this function.15

◦ Viadur is a non-degradable implant for prostate cancer containing Lupron dissolved in DMSO, designed to slowly release Lupron over a year.16 DMSO is essential because Lupron is otherwise difficult to dissolve, and DMSO preserves its stability while being nontoxic.

Note: Lupron is an incredibly toxic hormone eliminating drug used for prostate cancer which was adopted by urologists due to it being incredibly lucrative (which then led to it being repurposed for many other areas of medicine such as gynecology and blocking puberty in transgender children).

Critical Considerations

DMSO’s function as a vehicle and potentiator has enabled a variety of innovations for common medical therapies (e.g., pain-killers, antibiotics, and chemotherapy), which has inspired many others to experiment with these combinations. However, for anyone planning to do this, it is critical to understand the safety precautions that need to accompany using DMSO in this manner.

• Contamination risk — One of the major risks of DMSO is its potential to exacerbate the effects of a toxic substance already present in the skin, so it is crucial to clean the skin thoroughly before applying DMSO. The original investigator of DMSO learned this lesson the hard way when researching toxic pesticides.17

[Herschler] wanted to investigate whether certain highly toxic pesticides were soluble in DMSO. The researcher felt how soluble they were when he sprayed some of the solution onto his skin. DMSO transported the poison into the body within minutes. The poison worked: Herschler temporarily suffered from impaired consciousness and shortness of breath.

Remarkably, despite the immense potential harm, serious incidents are extremely rare, suggesting either that users are consistently careful about cleaning skin prior to DMSO applications or that the actual risk is limited to highly toxic substances.

• Potentiation effects — Many agents become significantly more potent when mixed with DMSO, and in a few reports made rare side effects typically seen at higher doses manifest (something which has occasionally been reported with the more toxic antibiotics like fluoroquinolones or certain chemotherapy drugs).

With natural substances, this is generally not problematic (as their potency and toxicity are typically much less than pharmaceuticals). Still, it remains a real consideration (although I have not come across any reports of this injuring someone).

• Size limitations — While DMSO can draw things inside the body, it can only do so for smaller molecules, with the size limit thought to be around 500 daltons (although there are numerous examples of larger drugs also being transported).

For this reason, DMSO tends to work well as a vehicle for individual drugs or chemicals but not larger proteins (e.g., peptides). Likewise, pathogenic organisms are far too big for DMSO to transport, so areas of application do not need to be disinfected prior to application.

Note: Below the skin, the transportation limit is much higher (e.g., evidence suggests DMSO can bring molecules larger than 70,000 Da through the blood-brain barrier, opening even wider possibilities for intravenous applications).18

• Purity requirements — When making DMSO combinations, it’s essential to obtain pure ingredients, as many pharmaceutical and supplement preparations contain multiple ingredients beyond the primary active compound.

Note: One of DMSO’s most promising combinations is with a common dye (hematoxylin) as this combination selectively targets tumors with no toxicity to normal tissue and has remarkable efficacy against a wide range of cancers. Unfortunately, hematoxylin is often mixed with heavy metals (to better stain tissues), illustrating the need to ensure pure substances with DMSO.

• Leaching — As a solvent, DMSO can leach toxic chemicals (e.g., those added to the surfaces of plastics) and hence later bring them into the body. For this reason, it is advisable to avoid storing DMSO in plastic that is not DMSO resistant and to avoid mixing or preparing DMSO with plastic tools.

In most cases, DMSO only leaches plastic at concentrations about 20%, so if DMSO is diluted before putting it in contact with plastic many of these issues can be avoided. Likewise, many DMSO compatible materials exist for preparing DMSO combinations — all of which is discussed further here.

Note: Most implanted medical devices are not at risk of DMSO leaching them as it dilutes far below 20% by the time it reaches them and can contact their plastic components. The one exception are within dental implants, and for that reason, DMSO mouthwashes should always be sufficiently diluted.

DMSO Drug Interactions

Given DMSO’s ability to potentiate pharmaceuticals, a critical question arises: is it safe to take alongside other drugs? The answer is nuanced:

• What we know — Most pharmaceutical interactions, unfortunately, have not been studied. Fortunately (particularly since over 61% of Americans are on at least one medication19), significant reactions are rarely reported.

Generally speaking, the risk for potentiation is stronger the closer they are taken together (particularly when mixed together in an IV infusion) so it is generally advised to space DMSO and a pharmaceutical by at least two hours, and in the case of more toxic ones (e.g., fluoroquinolones and certain chemotherapies) by at least two days.

Note: DMSO can also mitigate many pharmaceutical toxicities, such as gentamicin’s kidney toxicity20 or many injuries caused by chemotherapy.

Most of the research into DMSO’s interactions was conducted during the initial trials in the 1960s, where it was discovered DMSO significantly potentiated alcohol and also potentiated barbiturates, corticosteroids, insulin, digitalis, nitroglycerin, quinidine sulfate, and chemotherapy21 (leading to lower doses sometimes being needed).

Since then, DMSO has also been observed to potentiate certain opioids (e.g., morphine patches), NSAIDs, anticonvulsants (e.g., gabapentin), and certain sedatives (e.g., trazodone). Users typically do not report potentiation of anticoagulants; however, as a serious risk might exist, it is advisable to monitor your coagulation parameters when using both concurrently.

Note: Insulin potentiation is hypothesized to result from DMSO’s protein refolding capacity restoring the functionality of insulin receptors.22

Conversely, DMSO has also been observed to reverse the effects of Botox, likely by neutralizing the toxin induced paralysis.

Therapeutic Synergies

Over the years, many remarkable pharmaceutical DMSO combinations have been developed for a wide range of medical applications. These include:

• Antibiotics — Antibiotic resistance is a major problem in medicine. However, when combined with DMSO, many organisms that are chronic and debilitating or life threatening (e.g., tuberculosis) lose their resistance to antibiotics.

DMSO also makes it possible to reach infections such as those within the bones that are normally difficult to reach and otherwise require maintaining very high blood concentrations of the drugs to ensure this result. Finally, in many cases (both for cost and to protect the gut microbiome) being able to topically apply an oral or IV antibiotic can be immensely advantageous (e.g., for mastitis or Lyme disease).

• Antifungals — Fungal infections are often located in areas that topical and oral antibiotics have difficulty penetrating. However, research shows combining an antifungal with topical DMSO can reach those infections and there are many reports of multiyear fungal infections quickly resolving from this combination.

• Herpes and shingles — Some of the most potent antiviral medications have difficulty penetrating through a lesion to where the virus resides. However, once combined with DMSO they do, and many clinical trials have proven the efficacy of these antiviral combinations.

• Corticosteroids — For issues within the body, steroids (which have significant systemic toxicity) have to be injected or taken orally. When combined with DMSO, this is often no longer needed, and as DMSO potentiates steroids, much lower and far less toxic doses can be taken to address an autoimmune or musculoskeletal issue.

• Chemotherapy — By potentiating chemotherapy, DMSO has been proven to cure chemotherapy resistant cancers, and in many cases does so with much lower doses being needed.

Owing to the emerging popularity of using ivermectin for treating cancer (which sometimes produces spectacular results but typically fits best as a complementary therapy), physicians have begun combining ivermectin with DMSO into a paste and topically applying it over tumors. While data is limited, this appears to consistently work, and sometimes produces dramatic responses like this one James Miller MD shared with me:

“I had a patient with a thoracic sarcoma that was debilitatingly painful with growth through a couple of ribs and metastases to his skull base that became basically pain free after 2 days of topical DMSO-ivermectin. At his 2.5 week follow up, he was completely pain free and had returned to playing racketball.”

Note: Nothing comparable to do this can be done with conventional cancer options (and given the severity of that situation, what would be used is also fairly toxic).

Conclusion

As so many things can be combined with DMSO, the incredible things we’ve seen so far are only the tip of the iceberg, and only the most preliminary (but highly encouraging) data exists on many of them, as there is so much to research. For example, DMSO combinations have been shown to effectively treat a wide range of eye issues (e.g., eye strain, macular degeneration, glaucoma, and cataracts), traumatic injuries (e.g., whiplash), tinnitus, uncomfortable scars, neuropathic pain, and Lyme disease.

Likewise, DMSO combination therapies are not restricted to pharmaceuticals, and as such, over the years, the DMSO community has discovered hundreds of incredible natural DMSO combinations that revolutionize natural medicine.

Stanley Jacob, the father of DMSO who devoted his career to advancing the science of it, was driven by the recognition DMSO was not a new drug, but rather, like penicillin, a new therapeutic principle which redefined how medicine could be practiced. Fortunately, due to an extraordinary confluence of circumstances, we have now arrived in an era where it is at last (after more than a century) no longer possible to suppress natural healing methods.

People around the world are at last awakening to the Forgotten Sides of Medicine and the realization that the ways to find the cures we need is not “more research” but rather rediscovering what was already found (but not possible to profit off of). This is an incredibly exciting time and I am immensely grateful to be part of it with you.

Author’s Note: This is an abridged version of a longer article about DMSO combination therapies which goes into greater detail on the points mentioned here, many of the other combinations not covered (e.g., for tinnitus or vision loss), and provides guidance for preparing the combination therapies. That article, along with resources and protocols for obtaining and using DMSO can be read here.

A Note from Dr. Mercola About the Author
A Midwestern Doctor (AMD) is a board-certified physician from the Midwest and a longtime reader of Mercola.com. I appreciate AMD’s exceptional insight on a wide range of topics and am grateful to share it. I also respect AMD’s desire to remain anonymous since AMD is still on the front lines treating patients. To find more of AMD’s work, be sure to check out The Forgotten Side of Medicine on Substack.

Your body doesn’t need large amounts of zinc, but without a steady daily supply, your health quietly begins to unravel. This trace mineral is involved in immune protection, tissue repair, hormone balance, and cellular growth — yet your body has no way to store it long-term. That means you need to get it through your food every day or risk falling short without even knowing it.

The problem is, most people don’t realize how easy it is to miss the mark. Zinc absorption depends not just on what you eat, but on what your body absorbs — and common factors like plant-based diets, digestive issues, or chronic stress interfere with that process. Even a diet that looks good on paper often doesn’t deliver enough usable zinc to support basic functions like healing wounds, making testosterone, or mounting an immune defense.

Symptoms of low zinc often show up in disguise. Fatigue, frequent colds, thinning hair, poor appetite, or slow recovery from illness seem unrelated, but all point to a deeper imbalance in how your body is functioning at the cellular level.

To see how this plays out in the real world, and why so many people are unknowingly affected, let’s look at what Harvard Health Publishing had to say about zinc, where to find it, and why it matters more than you think.

Zinc Deficiency Often Goes Undetected Until It’s Already Doing Damage

An article published by Harvard Health Publishing highlights zinc’s role in several foundational processes inside your body, from how fast a wound heals to how well you smell and taste food.1 It’s not just a cold remedy. Zinc is a biological multitasker required for bone formation, hormone production, reproduction, and even fetal development.

• Zinc deficiency is more common than it seems, especially in people with gut issues or restrictive diets — According to Teresa Fung, a registered dietitian and adjunct professor at the Harvard T.H. Chan School of Public Health, your body can’t make zinc on its own, so it has to come from food. While outright zinc deficiency is rare in the U.S., borderline insufficiency is far more widespread and often goes unnoticed until symptoms start stacking up.

• Symptoms of low zinc levels often look like something else, making it hard to catch early — Some people notice slower wound healing, repeated infections, skin rashes, or thinning hair. But these warning signs are vague and easy to blame on other problems. Loss of taste and smell — especially noticeable after illness — is also linked to insufficient zinc intake, not just viruses or aging.

• Even mild deficiency affects hormone levels and reproductive health — Zinc plays a role in making both insulin and testosterone. That means men with suboptimal levels often experience reduced fertility or low libido, while anyone with blood sugar regulation issues will find themselves more insulin resistant over time.

• Children and teens with too little zinc face unique risks — Growth delays, frequent infections, and digestive issues like diarrhea are more likely when zinc is low. Harvard points out that these effects aren’t always recognized as a mineral imbalance, but addressing the root cause — low zinc — makes a meaningful difference.

• Pregnancy increases the demand for zinc, and not getting enough affects the baby — Fetal development relies on zinc for DNA replication, cell growth, and immune function. That’s why the Recommended Dietary Allowance (RDA) for zinc increases to 11 milligrams (mg) per day for pregnant women and 12 mg for those who are breastfeeding.

Zinc Deficiency Is Hidden in Plain Sight in Over 15% of Adults

The National Institutes of Health (NIH) Office of Dietary Supplements highlights a silent nutrient gap in the U.S. population.2 According to their comprehensive fact sheet on zinc, roughly 15% of American adults fail to meet the Estimated Average Requirement for zinc, despite access to fortified foods and supplements. This isn’t limited to those with obvious health issues. Even well-nourished individuals unknowingly fall short, especially older adults, teens, pregnant women, and anyone relying heavily on plant-based diets.

• Not all zinc in food is absorbed the same way — and that changes everything — NIH notes that your body’s ability to absorb zinc depends heavily on what else you’re eating. Phytates — naturally occurring compounds found in grains, beans, seeds, and nuts — bind to zinc in your digestive tract and block its absorption. This means a vegetarian or vegan meal with high “zinc content” on paper offers little usable zinc to your body.

• Zinc levels fluctuate based on stress, inflammation, and even the time of day — Blood tests used to diagnose deficiency aren’t always reliable. Levels shift depending on hormone cycles, recent food intake, and whether you’re dealing with illness or weight loss. That makes it easy to miss a true insufficiency unless clinicians also assess symptoms and risk factors like poor gut absorption, alcohol use, or chronic inflammation.

• Zinc has measurable effects on everything from vision to blood sugar — In people with Type 2 diabetes, low zinc levels are linked to worse insulin function and inflammation.3 Those with age-related macular degeneration also benefit from zinc supplementation, which slows disease progression.4 In children in low-income countries, zinc supplementation cuts the duration of diarrhea by over a day.5

Biologically, zinc controls hundreds of enzymes that run your cellular machinery. These enzymes help your body make new cells, repair damaged ones, and support immune function. Without enough zinc, DNA replication, wound healing, and immune signaling all begin to break down, leading to a wide range of seemingly unrelated symptoms.

• Zinc is stored mostly in muscle and bone, and it cycles through your gut daily — Zinc is constantly recycled through your digestive system, but loss through sweat, urine, and skin turnover means you need a steady daily supply. That supply has to come from food or supplementation if dietary quality is poor or absorption is impaired.

• Too much zinc interferes with copper and magnesium, creating new problems — High supplemental doses (above 40 mg daily) are linked to nausea, immune suppression, and copper deficiency. Long-term overuse has even been tied to neurological symptoms and anemia, especially in people using zinc-containing denture creams.

Zinc Lozenges Help Shorten Your Cold

The Mayo Clinic reported on zinc’s effectiveness for reducing cold duration, supporting wound healing, and improving immune health.6 Zinc consumption reduces the duration of colds by 33% and lessens their severity.7

• Timing matters when it comes to colds — zinc works best if you act fast — Zinc lozenges or syrup only shorten the length of a cold if you take them within the first 24 hours of symptom onset.8 This is because the mineral interacts directly with viruses in your throat and nasal passages. Once the infection spreads deeper into the body, it’s too late for zinc lozenges to make a real difference.

• Not all zinc products are safe — One form in particular — intranasal zinc sprays — has been linked to permanent loss of smell. Mayo Clinic emphasizes avoiding any zinc product that’s applied inside your nose, noting that “the sense of smell may not come back at all” in some users.

• Wound healing improves when zinc deficiency is corrected — Zinc is involved in tissue regeneration, so people with skin ulcers or slow-healing wounds often benefit from supplementation, especially if their blood levels are low. That’s particularly true in older adults and individuals with poor nutrient absorption. People with zinc insufficiency often experience noticeable improvement.

• Side effects from supplements are more common than people realize — Taking zinc by mouth sometimes causes nausea, headaches, and stomach discomfort. Long-term use at high doses increases the risk of copper deficiency and neurological problems like numbness or tingling. The Mayo Clinic cautions against exceeding 40 mg daily unless you’re under medical supervision.

• Drug interactions could cancel out your antibiotics or arthritis meds — Zinc interferes with how your body absorbs certain medications, especially antibiotics like tetracycline or rheumatoid arthritis drugs like penicillamine. The Mayo Clinic recommends taking these medications at least two hours before or four to six hours after zinc to prevent interaction.

How to Make Sure You’re Getting the Right Amount of Zinc

If you’re dealing with frequent colds, slow-healing wounds, or unexplained fatigue, low zinc could be the reason. But fixing the problem isn’t just about taking a pill, especially if your diet or digestion is getting in the way. The real solution is to restore balance by addressing the root cause of zinc loss or poor absorption. That means eating smarter, knowing when supplements are useful, and avoiding the common traps that block zinc from doing its job. Here’s how to make sure your body gets what it needs:

1. Eat real food sources that deliver zinc in a form your body can use — Your best bet is to focus on animal-based foods, which provide highly absorbable zinc. Oysters are the most zinc-rich food on the planet, followed by grass fed beef, crab, and dairy like cheddar cheese. These sources beat plant-based ones hands-down because they don’t contain phytates, which block zinc absorption.

2. Cut back on foods that steal zinc from your system — If your diet is heavy in whole grains or legumes, be aware that phytates in those foods bind to zinc in your gut. Soaking, fermenting, or sprouting those foods reduces this effect, but they’re still less bioavailable than meat. If you’re vegetarian or vegan, you’ll likely need more zinc daily just to get the same benefit.

3. Prioritize zinc from food over supplements — If you’re following a vegetarian or vegan diet, pregnant, recovering from surgery or illness, managing diabetes, or have gut issues like Crohn’s or irritable bowel syndrome, a supplement might help, but stick to low doses. Taking more than 40 mg a day could lead to side effects, including copper deficiency and nerve damage. Ideally, I recommend trying to meet your daily zinc requirement from foods.

4. Take zinc at the right time to get the most out of it — Zinc competes with other minerals and meds for absorption. If you’re on antibiotics, arthritis meds, or calcium supplements, time your zinc dose a few hours apart.

5. Don’t rely on zinc nasal sprays — Intranasal zinc products have caused people to permanently lose their sense of smell. If you want to shorten a cold, go with lozenges or syrup and start them within 24 hours of symptoms.

FAQs About Zinc

Q: What are the signs that I’m low in zinc?
A: Common signs of zinc deficiency include slow wound healing, frequent colds, hair thinning, loss of taste or smell, and skin rashes. These symptoms are vague and often mistaken for other issues, which makes zinc deficiency easy to overlook.

Q: What are the best food sources of zinc?
A: The most absorbable forms of zinc come from animal foods like oysters, grass fed beef, and dairy. While whole grains and legumes contain zinc, they also have phytates that block its absorption, so they’re less effective at raising zinc levels.

Q: Should I take a zinc supplement?
A: Only if you’re in a high-risk group, such as pregnant women, people with digestive disorders, or those recovering from illness, or if you have clear signs of deficiency. If you supplement, keep your daily dose under 40 mg to avoid side effects like copper deficiency and nausea.

Q: What’s the safest way to use zinc for colds?
A: Start a zinc lozenge or syrup within the first 24 hours of symptoms to shorten the duration. Avoid nasal sprays, which have been linked to permanent loss of smell.

Q: How do I improve zinc absorption if I’m on a plant-based diet?
A: If you eat mostly plant foods, consider soaking, sprouting, or fermenting grains and legumes to reduce phytates. You will also need more zinc than the standard recommendation to meet your body’s needs.

Diabetic neuropathy affects up to 75% of adults with diabetes, yet most people understand it only as a complication of high blood sugar. Researchers from Texas Tech University Health Sciences Center argue in the International Journal of Molecular Sciences that framing neuropathy as a blood sugar problem misses most of what’s actually driving the pain.1

The condition involves a cascade of interconnected failures — nerve damage, yes, but also gut barrier breakdown, mitochondrial dysfunction, and chronic inflammation — and treating it may require addressing all of them together. This distinction changes what solutions are even worth considering.

That’s where a naturally occurring compound called geranylgeraniol, or GG, enters the picture. It’s already present in your body, it’s found in common foods like fruits, vegetables, and grains, and it appears to work on the parts of this problem that glucose control doesn’t reach.

Your body converts GG into a compound called geranylgeranyl pyrophosphate — think of it as a molecular building block your cells use to assemble energy machinery, repair membranes, and keep insulin signaling running smoothly. Without enough of it, those systems degrade quietly in the background.

Researchers tested whether supplementing with it could reduce nerve pain and restore cellular function through pathways that have nothing to do with glucose control, and what they found challenges some long-held assumptions about what diabetic neuropathy actually is.

Gut Repair Changed Nerve Pain Even When Blood Sugar Stayed High

For the study, researchers investigated whether GG could reduce nerve pain, inflammation, and intestinal damage in diabetic rats.2 GG helps support the systems your cells use to create energy and maintain healthy tissue function. The study examined whether improving mitochondrial function and gut integrity with GG could reduce diabetic neuropathy symptoms even without major changes in glucose control.

Researchers fed rats a high-fat diet, induced diabetes, and then supplemented one group with GG for six weeks. Instead of measuring only pain levels, they also tracked gut bacteria, inflammatory markers, mitochondrial repair systems, and anxiety-like behaviors.

• The diabetic rats developed widespread metabolic dysfunction — Compared to healthy controls, the diabetic rats showed insulin resistance, impaired glucose tolerance, gut microbiome disruption, and signs of mitochondrial breakdown inside the colon. The researchers also observed anxiety-like behaviors, reduced movement confidence, and heightened sensitivity to touch, showing how deeply metabolic dysfunction affects the nervous system.
• Pain sensitivity dropped by 35% after GG supplementation — One of the biggest findings involved mechanosensitive pain, meaning pain triggered by touch or pressure. Researchers used the von Frey test, which measures how strongly an animal reacts to physical stimulation. Rats given GG showed a 35% reduction in pain sensitivity compared to untreated diabetic rats. In practical terms, the nerves became less reactive and less irritated.
• The rats also behaved less fearful and anxious — Chronic nerve pain affects emotional regulation alongside physical sensation. Untreated diabetic rats avoided open spaces and displayed behaviors tied to fear and anxiety. After GG supplementation, the rats explored open areas more often and spent more time there. That shift suggests GG improved neurological stress responses alongside pain sensitivity.
• Blood sugar remained impaired despite the pain improvements — The GG supplement did not significantly improve insulin resistance, glucose tolerance, or pancreatic beta-cell damage. Beta cells are the insulin-producing cells inside your pancreas. Even though glucose metabolism stayed impaired, pain levels, inflammatory markers, and mitochondrial function improved anyway.

Most diabetic neuropathy discussions focus almost entirely on glucose levels. This study showed that restoring mitochondrial function and intestinal integrity improved pain outcomes even while metabolic dysfunction remained present.

Gut Bacteria and Mitochondrial Repair Reshaped the Pain Response

As part of the study, researchers measured claudin-3, a tight junction protein that helps seal the intestinal lining. Tight junctions work like protective seals between intestinal cells. Once those seals weaken, bacterial toxins leak into circulation and trigger immune activation throughout the body. Diabetic rats showed lower claudin-3 levels, while GG supplementation significantly increased them.

• Lower gut permeability reduced inflammatory overload — Once the gut barrier weakens, the immune system stays trapped in a chronic inflammatory state that worsens mitochondrial stress and nerve irritation. By improving tight junction integrity, GG reduced one of the upstream triggers driving the inflammatory cycle. That matters because many people with metabolic disease live in a constant low-grade inflammatory state without realizing the gut often sits at the center of the problem.
• Several beneficial gut bacteria declined in diabetic rats — The diabetic animals showed reduced levels of Eubacterium coprostanoligenes, Lachnospiraceae, and Oscillospiraceae. These bacteria help support the intestinal mucus layer and regulate anti-inflammatory signaling. At the same time, inflammatory-associated bacteria like Clostridium sensu stricto increased.
• GG improved microbial diversity even without fully correcting dysbiosis — The supplement didn’t completely restore the gut microbiome, but it increased alpha diversity. Alpha diversity refers to the variety of microbes living inside the gut. Higher diversity usually reflects a more resilient and stable microbial environment. Think of it like strengthening the ecosystem inside your digestive tract so harmful organisms have a harder time dominating the environment.
• The strongest improvements appeared inside the mitochondria — Researchers measured markers tied to mitochondrial fusion, fission, repair, and turnover. Healthy mitochondria constantly merge, divide, and recycle damaged components to maintain stable energy production. In the diabetic rats, this repair system became severely disrupted.
The GG supplement raised levels of two markers involved in mitochondrial fusion and the production of new mitochondria. More mitochondrial repair and renewal translates into stronger cellular energy production, which directly affects nerve stability and inflammation control.
• Markers of mitochondrial breakdown dropped sharply — Before supplementation, the diabetic rats showed elevated levels of markers that reflect excessive mitochondrial fragmentation and stress-driven recycling of damaged mitochondria. GG lowered these markers. That shift indicates the cells moved away from a breakdown state and back toward more stable energy production.

The researchers also found lower TNF-alpha levels after GG supplementation. TNF-alpha acts like a cellular alarm signal that amplifies inflammation and pain sensitivity. Once TNF-alpha stays elevated, nerves become more reactive and irritated. Lowering that inflammatory pressure helps calm the nervous system and reduce hypersensitivity.

Support Mitochondrial Repair and Gut Integrity to Calm Diabetic Nerve Pain

The findings from this study point toward a clear direction. GG worked not by fixing blood sugar, but by restoring the two systems that keep nerve pain locked in place — mitochondrial function and gut barrier integrity. When those systems stabilized, pain signals dropped, inflammatory overload eased, and the nervous system became less reactive. That gives you a practical framework for what to address next.

GG helps your cells maintain the machinery required to produce energy and repair damaged tissue. The steps below build on that same logic — starting with GG itself, then targeting the mitochondrial and gut conditions the research identified as central to the pain cycle.

1. Increase your intake of GG and use the right form — GG naturally occurs in foods like tomatoes, carrots, olives, and some grains, but supplemental forms provide far more concentrated support. Most commercial GG supplements contain 150 milligrams (mg) to 300 mg per softgel.
Look for supplements containing “GG-Gold” or similar branded forms of trans-geranylgeraniol derived from annatto seeds because these are the most studied forms. GG can be taken with or without food. GG has an excellent safety profile. That said, always consult with a health care provider familiar with your medical history before starting any new supplement.
2. Feed your cells the raw materials required for nerve repair — Your nerves don’t heal in a low-energy environment. Every repair process inside your body depends on stable adenosine triphosphate (ATP) production, and ATP production drops sharply when your metabolism stays trapped in chronic stress mode. Carbohydrate restriction and ultraprocessed diets often worsen metabolic dysfunction because they suppress mitochondrial energy production instead of restoring it.
Most adults do best with roughly 250 grams of healthy carbohydrates daily, and active individuals often require more. The key is choosing carbohydrates your gut tolerates well while rebuilding metabolic flexibility. Start with easier-to-digest options like whole fruit and white rice. As digestion and gut function improve, gradually add more root vegetables and well-tolerated higher-fiber carbohydrates.
Protein intake also matters. Aim for about 0.8 grams per pound (or 1.76 grams per kilogram) of lean body mass, with one-third coming from collagen-rich sources like slow-cooked meats or bone broth. Collagen provides glycine and other amino acids tied to connective tissue repair, gut barrier support, and nervous system stability.
3. Repair the gut environment that keeps inflammation switched on — Diabetic neuropathy often overlaps with bloating, unstable digestion, food sensitivities, and fluctuating energy because the gut barrier and microbiome become disrupted alongside the nervous system. Once your intestinal lining weakens, bacterial toxins leak into circulation and trigger chronic inflammatory stress that aggravates nerve irritation.
One of the most important goals is restoring the bacteria that produce short-chain fatty acids like butyrate. Butyrate serves as a primary fuel source for colon cells and helps maintain the oxygen-free environment beneficial gut bacteria require to survive. Once butyrate production drops, harmful oxygen-tolerant bacteria gain ground, gut permeability worsens, and inflammatory stress increases throughout the body.
That is where carbohydrates and fiber become important. Beneficial gut bacteria rely on carbohydrates and fermentable fibers to produce butyrate. Without enough properly tolerated carbohydrates, your microbiome struggles to rebuild itself and colon cells lose an important fuel source needed to maintain the gut barrier. The problem is that many people with metabolic dysfunction and gut damage tolerate large amounts of fiber very poorly in the beginning.
The rebuilding process works best gradually. As mentioned, start with easy-to-digest carbohydrates such as fruit and white rice. After tolerance improves, slowly introduce additional root vegetables and higher-fiber foods so beneficial bacteria have more material to produce butyrate without overwhelming digestion.
Aggressive high-fiber diets too early often backfire because excessive fermentation increases endotoxin production and intestinal irritation in already damaged guts. Seed oils deserve special attention as well because excess linoleic acid (LA) damages mitochondrial membranes and intensifies oxidative stress throughout the gut and nervous system.
Removing soybean oil, canola oil, sunflower oil, and other vegetable oils helps improve mitochondrial function for increased cellular energy. Replace them with stable fats like tallow, ghee, or grass fed butter.
4. Use light exposure and targeted nutrients to improve nerve resilience — Your nervous system depends on nutrients that support electrical signaling, tissue repair, and mitochondrial energy production. Vitamins B1, B6, and B12 play direct roles in maintaining healthy nerve communication and protecting the myelin sheath surrounding nerves. Deficiencies in these nutrients strongly correlate with chronic nerve pain.
Vitamin D also influences nerve function, insulin sensitivity, and inflammatory regulation.3 Regular sunlight exposure supports healthy vitamin D levels while improving circadian rhythm signaling and mitochondrial energy production. Morning outdoor light exposure helps reset your biological clock, while gradual midday sun exposure supports deeper metabolic repair.
Avoid intense sun exposure from 10 a.m. to 4 p.m. until you’ve reduced seed oil intake for at least six months, since high LA levels increase your skin’s sensitivity to the sun.
Red light therapy, also called photobiomodulation, works through a similar energy-supportive mechanism. Specific red and near-infrared wavelengths stimulate mitochondrial function directly inside tissues, improving circulation and lowering inflammatory stress within damaged nerves. Consistent exposure often improves pain sensitivity, recovery, and mobility because healthier mitochondria produce more cellular energy for tissue repair.
5. Lower the daily inflammatory signals that keep nerves hypersensitive — When inflammatory signaling stays elevated long term, nerves become overly reactive and pain thresholds drop sharply. Daily habits either calm or amplify those signals. Walking after meals improves glucose handling and circulation. Strength training twice a week improves mitochondrial function and insulin sensitivity.
Sleep quality also plays a major role because poor sleep raises stress hormones and inflammatory signaling that keep your nervous system stuck in a hyperreactive state. Alcohol also deserves attention because it damages mitochondria, worsens gut permeability, and intensifies inflammatory stress throughout the nervous system.
The goal of each of these steps is the same: reduce the inflammatory load your nervous system is carrying, restore the cellular energy it needs to repair itself, and give your gut the conditions it needs to stop feeding the fire. When all three stabilize together, the pain signals that once seemed permanent often quiet down, sometimes significantly.

FAQs About GG and Diabetic Neuropathy

Q: What is GG, and why does it matter for diabetic nerve pain?
A: GG is a naturally occurring compound found in foods like tomatoes, carrots, olives, and certain grains. Your body uses it to produce compounds involved in mitochondrial energy production, cellular repair, and insulin signaling. In the study, GG reduced pain sensitivity, improved gut barrier integrity, and lowered inflammatory signaling in diabetic rats, even though blood sugar control stayed impaired.

Q: How does gut health affect diabetic neuropathy?
A: The study showed that diabetic neuropathy involves more than damaged nerves. Gut barrier dysfunction and microbiome imbalance also play major roles. Once the intestinal lining weakens, bacterial toxins leak into circulation and trigger chronic inflammation that aggravates nerve irritation. Researchers found that GG improved tight junction integrity and increased microbial diversity, which helped calm inflammatory stress linked to nerve pain.

Q: Why are mitochondria important in diabetic neuropathy?
A: Mitochondria are the energy-producing structures inside your cells. Your nerves require enormous amounts of energy to maintain healthy signaling and repair tissue damage. The researchers found that diabetic rats showed major signs of mitochondrial breakdown, while GG improved markers tied to mitochondrial repair, fusion, and biogenesis. Healthier mitochondria produce more ATP, which helps stabilize nerves and lower inflammatory stress.

Q: Why does the article recommend carbohydrates if gut health is damaged?
A: Beneficial gut bacteria rely on carbohydrates and fermentable fibers to produce butyrate, a short-chain fatty acid that fuels colon cells and helps maintain the gut barrier. The key is introducing carbohydrates gradually and choosing easier-to-digest options first. Whole fruit and white rice often work better early on because many people with gut dysfunction tolerate high-fiber diets very poorly at first.

Q: What daily habits help calm hypersensitive nerves?
A: Daily habits strongly influence inflammatory signaling and mitochondrial function. Walking after meals improves circulation and glucose handling. Strength training supports mitochondrial energy production and insulin sensitivity. Sleep quality also matters because poor sleep raises inflammatory stress hormones.
Sunlight exposure, red light therapy, and removing seed oils help support healthier mitochondrial function, while alcohol worsens gut permeability, mitochondrial damage, and nerve irritation.

Test Your Knowledge with Today’s Quiz!
Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article.

What therapy focuses on body sensations to help retrain the nervous system?

Sauna therapy
Vibration plate therapy
Somatic therapy
Somatic therapy uses sensations like tightness, tension, or shallow breathing to help calm and retrain the nervous system. Learn more.
Music therapy

Sauerkraut has been a staple in traditional diets for centuries, prized not only for its tangy flavor and long shelf life but also for its digestive benefits. But modern science is now uncovering exactly why this humble fermented cabbage has earned a reputation as a gut-healing powerhouse.

Unlike raw cabbage, fermentation transforms the vegetable into a bioactive food, producing a rich blend of metabolites that interact directly with your intestinal lining. This matters more than you might think, especially if you’re dealing with bloating, fatigue, food sensitivities, or skin flare-ups. All of these are signs that your gut barrier — the thin wall that separates your bloodstream from the contents of your intestines — is under stress.

Fermented foods like sauerkraut aren’t just about adding probiotics. They work by delivering specific compounds that help your gut lining resist inflammatory damage and rebuild itself. And when your gut barrier is strong, the rest of your body — your immune system, your metabolism, and even your mood — gets stronger too.

That’s why it’s worth taking a closer look at how sauerkraut affects your digestive health on a cellular level, what researchers have discovered about its unique compounds and how to easily make your own version at home to get the full benefit.

Fermented Cabbage Creates a Natural Shield for Your Gut

A study published in Applied and Environmental Microbiology investigated how fermented cabbage, like sauerkraut, affects intestinal health and barrier integrity.1 Scientists designed this experiment to see if the compounds created during cabbage fermentation could prevent damage to the gut lining caused by inflammatory signals. Researchers used human gut cell models and compared the effects of raw cabbage, fermented cabbage, and individual nutrients found in sauerkraut.

• Sauerkraut helped keep the gut lining strong — The team tested how healthy gut cells responded to inflammation. Cells exposed to fermented cabbage maintained their structure and defense mechanisms, while cells treated with raw cabbage or saline alone showed significant breakdown under inflammatory attack.

• Fermented cabbage outperformed raw cabbage and saline in protecting gut cells — Cells treated with fermented cabbage maintained strong electrical resistance, meaning the barrier between cells stayed tight.

By contrast, cells exposed to raw cabbage lost this protection and became leaky, a situation that mirrors “leaky gut” in the body. Even when salt content was controlled, raw cabbage failed to provide any real defense, confirming that it’s not the salt or the cabbage alone — it’s the transformation that occurs during fermentation that matters.

• Key healing compounds were only found after fermentation — The study revealed that fermentation dramatically changed cabbage’s chemical makeup. Compounds like indole-3-lactate (ILA) and gamma-aminobutyric acid (GABA) were created during fermentation, but were absent or minimal in raw cabbage.

These metabolites are recognized for their gut-healing, anti-inflammatory, and antioxidant properties. Without fermentation, cabbage simply does not produce these important gut-supportive molecules.

Sauerkraut Is Protective Even When Inflammation Is High

Even after the intestinal cells were deliberately inflamed, fermented cabbage helped maintain the physical integrity of the cell barrier. Measurements showed that the permeability of the gut lining was much lower in the fermented cabbage group compared to the control group that received inflammatory signals alone. This means that sauerkraut’s bioactive compounds physically helped prevent the intestinal barrier from leaking harmful substances into the bloodstream.

• The healing effect was stronger when all the metabolites were present together — When researchers isolated individual compounds, they found only partial protection against gut barrier breakdown. However, when these compounds were combined — just as they naturally are in fermented sauerkraut — the protection improved dramatically.

This suggests that it’s the full cocktail of natural metabolites working together that creates the strongest defense, not just one isolated ingredient.

• The longer the cabbage was fermented, the stronger its gut-protective properties became — Researchers found that the longer fermentation went on, the richer the cabbage became in protective metabolites. This means that taking the time to properly ferment your sauerkraut — about 10 to 14 days — is not just a tradition; it’s necessary if you want to maximize the gut-healing benefits. Shortcuts in fermentation could leave you with a less effective product.

Simple Ways to Strengthen Your Gut Barrier with Fermented Foods

If you want to protect your gut lining and lower your risk of inflammation, what you eat today could change everything for you tomorrow. Leaky gut is not just a buzzword — it’s a real health threat that allows toxins and pathogens to seep into your bloodstream, causing everything from allergies to autoimmune disease. The exciting part is that you are not helpless against it.

Fermented foods, including homemade sauerkraut, offer a natural way to rebuild your gut wall, strengthen your immune defenses, and restore healthy digestion. If you’re struggling with bloating, fatigue, skin issues, or immune problems, it’s time to take a hard look at your gut health and what you’re feeding it every day. These steps will help you make simple but powerful changes to support your body from the inside out.

1. Make your own sauerkraut at home whenever possible — Store-bought versions are often pasteurized, which destroys the beneficial compounds that your gut needs. I suggest you ferment organic cabbage yourself using the simple recipe below. A home fermentation of at least 10 to 14 days allows gut-supportive metabolites to fully develop. Your body will thank you for giving it the natural protection it deserves.

Classic Sauerkraut Recipe with Spices

Ingredients

1 teaspoon of whole cloves
1 1/2 pounds of red cabbage
1 green apple, cored but skin on
1 1/2 teaspoons of sea salt
1 teaspoon of ground allspice
1 packet of Starter Culture for vegetables
2 cinnamon sticks
1 orange, sliced into rounds
1 radish, thinly sliced

Procedure

1. You will need a sterilized preserving jar (1.5 liters or 1 quart; you will have some filling left over) with an airlock lid for this recipe. You will also need to sterilize the knife, spoon, chopping board, and glass or stainless steel bowl and jug you will be using. To do this, wash the jar and utensils thoroughly in very hot water or run them through a hot rinse cycle in the dishwasher.
2. Place the cloves in a small piece of muslin, tie into a bundle with kitchen string and set aside.
3. Remove the outer leaves of the cabbage. Choose one of the outer leaves, wash well and set aside.
4. Shred the cabbage and apple in a food processor with a shredding attachment, or use a mandolin or knife to chop by hand.
5. Transfer the cabbage and apple to a large glass or stainless steel bowl and sprinkle over the salt and allspice. Mix well, cover and set aside.
6. Dissolve the starter culture in water according to the packet instructions (the amount of water will depend on the brand you’re using). Add to the cabbage along with the bag of cloves, cinnamon, orange, and radish and gently mix.
7. Fill the prepared jar with the cabbage mixture, pressing down well with a large spoon or potato masher to remove any air pockets. Leave 2 centimeters (0.78 inch) of room free at the top. The cabbage mixture should be completely submerged in the liquid, so add more water if necessary.
8. Fold up the reserved cabbage leaf and place it on top of the mixture, then add a small glass weight (a shot glass is ideal) to keep everything submerged. Close the lid, then wrap a tea towel around the side of the jar to block out the light.
9. Store the jar in a dark place with a temperature of 60 to 73 degrees F for 10 to 14 days. (You can place the jar in a cooler to maintain a more consistent temperature.)
10. The longer you leave the jar, the higher the level of good bacteria present and the tangier the flavor.
11. Chill before eating. Once opened, the sauerkraut will last for up to two months in the fridge submerged in the liquid. If unopened, it will keep for up to nine months in the fridge.

2. Eat fermented foods regularly — Ideally, include fermented foods in your regular meal rotation. However, you don’t need to eat huge amounts to get the benefits. Even a few forkfuls a day help supply your gut with the bioactive molecules that strengthen your intestinal lining. If you’re new to fermented foods, start small to allow your gut microbiome to adjust without discomfort.

3. Support fermentation by choosing the right storage and environment — If you’re fermenting at home, always use a glass jar and keep it in a cool, dark place. I recommend keeping temperatures around 60°F to 73°F for the best flavor and maximum production of gut-protective compounds. If you live in a warmer climate, a basement or a cooler corner of your home works well.

4. Add diversity by rotating your fermented foods — While cabbage is powerful, your gut thrives on diversity. I encourage you to add other fermented vegetables like carrots, beets, or cucumbers. Each vegetable offers a slightly different profile of beneficial bacteria and bioactive compounds that your gut lining uses for healing. You can also try fermented dairy, like kefir, or natto, a fermented soybean dish.

5. Feed the good bacteria with the right prebiotics — Even the best sauerkraut needs a healthy gut environment to work. If you’re eating fermented foods but still loading up on processed foods loaded with inflammatory vegetable oils, you’re fighting an uphill battle. Focus your diet on whole foods and include foods like green bananas and Jerusalem artichokes to feed the beneficial bacteria that fermented foods help introduce.

By following these steps, you put yourself in control of your gut health. Every small choice you make today lays a stronger foundation for your digestion, immunity, and energy tomorrow.

FAQs About Sauerkraut

Q: What makes homemade sauerkraut better for gut health than store-bought versions?
A: Homemade sauerkraut typically contains a higher amount of live, beneficial metabolites, which help protect and rebuild your intestinal lining. Store-bought sauerkraut is often pasteurized, which destroys many of these helpful compounds.

Q: How much sauerkraut should you eat daily to support your gut barrier?
A: Eating even one to two forkfuls of fermented cabbage with meals helps to deliver the gut-strengthening benefits. Starting with small amounts allows your microbiome to adjust and maximizes comfort during the transition.

Q: How does fermented cabbage protect my gut lining?
A: Research published in Applied and Environmental Microbiology showed that fermented cabbage contains a complex blend of bioactive metabolites that help seal your gut barrier, even when it’s challenged by inflammatory triggers. This protection goes beyond what any single compound could achieve on its own.

Q: What are the best conditions for fermenting your own cabbage at home?
A: Use a sterilized glass jar and store it in a cool, dark place at temperatures around 60 to 73 degrees F. A fermentation time of 10 to 14 days produces high levels of gut-protective compounds.

Q: What else enhances the benefits of eating sauerkraut?
A: Adding a variety of other fermented vegetables and eating whole foods like green bananas helps feed the beneficial bacteria introduced by the sauerkraut, amplifying the overall healing effect on your gut lining.

You’re absorbing plastic through the air, food and water daily. These microscopic plastic particles are being detected inside living tissue — lodged deep within organs, absorbed through your gut and circulating through your bloodstream.

Emerging research has uncovered strong connections between this plastic exposure and conditions like high blood pressure, stroke, and metabolic dysfunction. Studies now link even low-level, everyday exposure to a higher risk of cardiovascular events. This is no longer just about reducing waste. It’s about protecting your heart, your brain and your long-term health.

Microplastics Rank Among Top Predictors of Chronic Disease

Research presented at the American College of Cardiology’s Annual Scientific Session evaluated the concentration of microplastics in seafloor sediment across 555 U.S. coastal and lakeside census tracts between 2015 and 2019.1 The goal was to compare plastic exposure levels with disease rates in those same communities.
Using data from the U.S. Centers for Disease Control and Prevention, researchers examined the prevalence of high blood pressure, diabetes, stroke, and cancer and used machine learning to assess how microplastic pollution stacked up against 154 other environmental and socioeconomic factors.

• People living near high-microplastic zones had more chronic illness — Communities exposed to higher microplastic levels experienced notably higher rates of noncommunicable diseases such as stroke, high blood pressure and diabetes. Researchers emphasized that these plastic particles were inhaled or ingested — not from unusual behaviors, but from basic day-to-day activities like drinking water, eating food, or simply breathing air.

• Microplastics ranked in the top 10 predictors of chronic disease — The study found that microplastics were among the top risk factors for chronic illness. For instance, microplastic exposure showed a strong correlation with stroke, placing it on par with other high-risk variables like racial minority status or lacking health insurance.

• More plastic meant more disease, showing a clear dose effect — The study revealed a dose-response pattern, meaning disease risk climbed steadily alongside higher plastic concentrations. Regions with very high microplastic levels — defined as over 40,000 particles per square meter of sediment — had the worst disease outcomes, while areas with under 200 particles had the lowest.

Plastics Create Long-Term Biological Stress

The researchers were surprised by how high microplastics ranked in the data. This finding pushed microplastics into the spotlight as a credible, under-recognized driver of modern disease — something your body could be reacting to daily.

• Plastic particles stay in your body — Microplastics are defined as fragments between 1 nanometer and 5 millimeters across. They come from common products: food packaging, building materials, clothing, and even cosmetics.

Unlike biodegradable materials, these particles don’t break down in your body. Instead, they can lodge in tissues or circulate in your blood, where they trigger immune responses, hormone disruption or low-grade inflammation — conditions tied to heart disease, insulin resistance and more.

• The researchers urged immediate steps to reduce environmental plastic load and minimize personal exposure — As lead study author Sai Rahul Ponnana, a research data scientist at Case Western Reserve School of Medicine in Ohio, put it, “Taking care of our environment means taking care of ourselves.”2

Plastics Buried in Your Arteries Silently Raise Your Heart Risks

A related study published in the New England Journal of Medicine found microplastics lodged in human artery plaque.3 Researchers analyzed plaque removed during surgery from patients with advanced carotid artery disease.

• They confirmed the presence of plastic compounds — This included varieties common in food containers, pipes and packaging. Out of 257 participants, 150 — over half — had detectable levels of these plastics embedded in their plaque.

• Those with plastic-laden plaque had far worse health outcomes — Patients who had plastics in their plaque were more than four times as likely to experience a heart attack, stroke, or die from any cause within the three-year follow-up period than patients with no detectable plastics.

• The researchers found jagged, foreign plastic fragments inside immune cells — The study also showed that these plastics had embedded deeply into tissue. Electron microscopy revealed sharp-edged particles wedged inside foam cells — immune cells that gather in artery walls during plaque formation.

Most particles were smaller than 1 micron — smaller than the width of a red blood cell — suggesting they were nanoplastics, which are even more dangerous because of their ability to penetrate cells.

Plastics Quietly Inflame Your Arteries

Researchers also found that the presence of plastics correlated with higher levels of certain inflammatory markers that are known to worsen vascular inflammation and increase the risk of sudden plaque rupture. This is what causes many heart attacks and strokes. Plastics also coincided with greater immune cell presence, meaning the body was actively responding to the foreign material like a chronic infection.

• Plastic particles were confirmed using chemical fingerprinting — Some particles gave off distinct chlorine signatures, confirming the presence of polyvinyl chloride (PVC). PVC is found in everything from plumbing pipes to credit cards — and its breakdown products are known endocrine disruptors.

• Even with no conventional risk factors, plastics still raised disease risk — The researchers adjusted for cholesterol, age, diabetes, body mass index, and blood pressure. Even after accounting for these common risk factors, plastics still predicted who got sick. This means even if you’re eating well and exercising, your exposure to plastic pollution could quietly undermine your heart health.

• Your daily environment is the source, and the damage adds up — The plastics detected in this study were the same types found in water bottles, food containers and many household products. The study didn’t find them in just one region — they appeared across multiple areas. This means plastic pollution is a widespread problem with personal health consequences. If it’s in your air, water and food, it’s likely getting into your bloodstream — and staying there.

How to Reduce Your Microplastic Exposure

If you’re leading a healthy lifestyle but dealing with high blood pressure, blood sugar problems or early signs of cardiovascular stress, it’s time to look beyond diet and exercise. Plastics are showing up in arteries, and no one really knows how to get them out. The most effective way to protect yourself is to cut your exposure at the source. You won’t eliminate every particle, but you can drastically lower how much enters your body each day. Here’s where to start:

1. Upgrade your water filtration and ditch plastic bottles — Drinking contaminated tap water or buying plastic bottled water exposes you to microplastics every single day. I recommend switching to a certified water filter designed to remove microplastics. If your water is hard, boiling it before use dramatically reduces microplastics.4 Always choose glass bottles when buying bottled water.

2. Make smart food packaging choices — Heat and plastic are a dangerous combo. Stop microwaving food in plastic containers, and avoid plastic wraps touching your meals. Store leftovers in glass, stainless steel, or ceramic. When you’re shopping, choose products in glass jars over plastic packaging whenever possible. These changes are simple but powerful — they reduce direct ingestion of plastic particles.

3. Re-evaluate your kitchen essentials — Plastic cutting boards shed tiny fragments every time you chop. Over time, those bits wind up in your food. Switch to wood and glass boards instead. Also swap out plastic utensils for stainless steel. These swaps lower your exposure while making your kitchen more durable and clean.

4. Choose natural fibers and rethink how you wash clothes — If you’re wearing polyester, acrylic or nylon, you’re wearing plastic. These synthetic fabrics shed microfibers into the water system during every wash. Choose cotton, wool, or linen instead. For synthetic clothes you already own, wash them less often and use a microfiber-catching laundry bag or filter. This one step protects your body — and the planet.

5. Consider natural progesterone to help offset estrogenic plastic damage — Many plastics act like estrogen in your body. That’s a major reason they interfere with your cells and hormone balance. If you’re dealing with signs of estrogen dominance, like mood swings, stubborn weight, or fatigue, natural progesterone helps balance things out. It acts as a direct counter to the hormonal disruption plastics cause.

FAQs About Microplastics

Q: How do microplastics affect health?

A: Microplastics are tiny fragments of plastic that enter your body through food, water, and air. Studies show they don’t just pass through — they lodge in your tissues, including artery walls. Once inside, they trigger inflammation and disrupt normal cell function, increasing your risk for high blood pressure, stroke, diabetes and cardiovascular events.

Q: Where did researchers find plastic in the body?

A: In a study published in the New England Journal of Medicine, researchers discovered plastic embedded in plaque removed from human carotid arteries. These particles were detected inside immune cells and tissue debris, confirming that plastics don’t just float through your system — they settle in and do damage.

Q: What diseases are linked to microplastic exposure?

A: The American College of Cardiology study found strong associations between microplastic pollution and several chronic conditions, including stroke, high blood pressure and diabetes. Higher microplastic concentrations in the environment directly correlated with higher disease rates in surrounding communities.

Q: How do plastics cause damage inside arteries?

A: Plastics act like irritants inside your body. They activate immune cells, release inflammatory chemicals and destabilize artery plaque. This raises your risk of serious events like heart attacks and strokes, even if you don’t have conventional risk factors.

Q: How can I reduce my microplastic exposure?

A: You can lower your risk by filtering your water, avoiding plastic food packaging, switching to glass or stainless steel in the kitchen, wearing natural fibers and using a natural progesterone supplement if you’re dealing with estrogen dominance from plastic exposure. Each step helps remove a source of plastic stress on your body.

You can sit in a quiet room, feel completely safe, and still notice your chest tighten or your breath turn shallow. You know nothing is wrong. Your body disagrees. That disconnect, between what your mind understands and what your nervous system keeps doing, is what somatic therapy targets. It’s a body-centered approach that uses movement, breath work, and physical awareness to resolve stress and trauma that remain active in your nervous system long after the original event has passed.

Unlike conventional talk therapy, which works primarily through conversation and cognitive understanding, somatic therapy starts with what your body is doing right now — the tension, the shallow breathing, the tightness you carry without realizing it. Interest in this approach has surged in recent years, and for good reason.

Talk therapy helps you understand your experiences, but understanding alone doesn’t always quiet a nervous system that remains locked in a stress response. Your body can keep reacting long after the threat is gone, and no amount of insight changes that on its own. Here’s what that looks like biologically. When your brain detects a threat, your autonomic nervous system activates. Your muscles tense to prepare for action. Stress hormones flood your system.

If you actually run or fight, those responses complete their cycle and your body returns to baseline. But if the response gets interrupted — you freeze, you suppress the reaction, you push through — your nervous system doesn’t get the signal that the threat is over. The activation stays. Your muscles hold their brace. Your stress hormones keep cycling. That’s what practitioners mean when they say stress is “stored” in your body.

That raises a direct question: if stress lives in your body, not just your thoughts, does it make sense to address it physically rather than verbally? The research and real-world accounts below show how people are already putting that idea to the test, and what the results look like so far.

Movement-Based Therapy Shows Real World Emotional Release

A New York Times article highlighted how people actively use movement inside therapy sessions to deal with stress and trauma.1 Instead of only talking through problems, individuals incorporate physical actions like shaking, breath work, and posture changes. The foundation of this method comes from psychologist Peter A. Levine, who developed somatic experiencing in the 1970s.

His core idea is that during stressful events, your body mobilizes a cascade of neurochemical and muscular responses — adrenaline surges, muscles brace, your heart rate spikes — all designed to help you fight or flee. If you can’t do either, because you’re a child with no escape or an adult frozen in a high-pressure situation, that mobilized energy doesn’t discharge.
It stays locked in your muscles and nervous system. Over time, it drives ongoing tension and emotional distress, even when the original threat is long gone.

Movement and awareness provide a way to discharge that stored energy so your system can return to a calmer state. In one example, a woman described practicing “somatic shaking,” where she moves her body for several minutes to release tension. She said it’s “like a moving meditation,” explaining that it looks unusual but delivers real emotional relief.

• Real people report emotional breakthroughs that talk therapy alone didn’t provide — The article describes individuals who spent years in conventional therapy but still felt stuck, especially when dealing with deep-rooted trauma. After adding movement, they experienced something different.
One participant noted that after five to 10 minutes of shaking, she often sits quietly and allows deeper emotions to surface, sometimes leading to crying. That emotional release signals something important. Your body holds onto unprocessed experiences, and when you give it a way to express them physically, those emotions finally come out.
• Simple techniques form the core of this approach — The methods described are straightforward and accessible. They include:

◦ Shaking or movement to release tension — Short bursts of movement help discharge built-up stress energy in your body.
◦ Somatic grounding exercises to reconnect with the present — This means focusing on physical contact, like your feet on the floor, to stabilize your nervous system.
◦ Breath work and posture adjustments — Changing how you breathe or sit directly affects how your body responds to stress.

• Therapists guide you to notice where emotions live in your body — A key technique involves slowing everything down. Instead of jumping straight into problem-solving, therapists ask questions like, “Where do you feel that in your body?”
That question shifts your attention inward. It trains you to recognize physical signals tied to emotions. For example, anger might show up as tight shoulders, while anxiety could feel like a knot in your stomach. Once you identify those signals, you gain a new level of awareness that makes your reactions easier to manage.
• Movement becomes a tool to express what was never expressed — Another powerful technique involves acting out responses your body never completed. The article explains that clients might simulate running away by jogging in place or practice saying “Stop!” with their hand extended.
These actions help complete stress responses that were interrupted during past experiences. This matters because your body remembers unfinished reactions. When you physically act them out, you give your nervous system a sense of closure.
• Not everyone responds the same way, and evidence remains limited — Experts quoted in the article stress that somatic therapy shows promise but still lacks strong, large-scale research support. Some techniques, like breathing exercises and muscle relaxation, already appear in established therapies. However, when grouped together as a standalone approach, the results are still under investigation.

Your Nervous System Drives Long-Term Stress Patterns

Personal accounts and clinical observations point in a promising direction, but they don’t tell us how reliably these outcomes occur or why they work at a physiological level. For that, structured research offers a clearer picture, and the findings so far reinforce what practitioners have been seeing in their sessions.

A report published by Meridian University pulls together several peer-reviewed findings on somatic trauma therapy, showing how the approach focuses on physical sensations as the starting point for healing.2 Instead of asking you to analyze what happened, this approach tracks what your body is doing in real time. That shift matters because many people already understand their past experiences mentally, yet still feel stuck physically.

The research highlights that this method works in the “space between what the mind has processed and what the body continues to hold,” which gives you a direct path to address symptoms that talking alone hasn’t resolved.

• People with trauma often live with a body that stays on high alert — The population described includes individuals with chronic stress and trauma histories, especially those who experienced repeated or early-life stress. The findings show that the nervous system can stay activated long after the original event ends. In everyday terms, your body acts like danger is still present. That leads to constant tension, emotional strain, and difficulty calming down.
• Research shows measurable improvements across multiple areas — A 2023 meta-analysis cited in the source reviewed 29 studies involving body-based therapies for trauma and found moderate improvements in key symptoms.3 These included reductions in trauma-related distress, better mood, and improved sleep.
That combination matters because these issues often occur together. When sleep improves, your energy and focus improve. When emotional distress drops, daily interactions feel easier. The results show that addressing your body changes multiple systems at once, not just how you think.
• Specific therapies show strong results in controlled trials — One randomized controlled trial described in the research involved 63 participants who completed 15 weekly sessions of somatic experiencing.4 The results showed large reductions in trauma severity and depression compared to those who received no treatment. Another study involving women with childhood trauma found improvements in body awareness, anxiety levels, and the ability to self-soothe after 20 sessions.5
• Attention to body signals improves emotional control — A 2024 review of 43 studies found that awareness of internal body sensations strongly links to emotional regulation.6 When you get better at noticing what’s happening inside your body, you handle stress more effectively. You recover faster after being triggered. That creates a practical skill you can build over time. Think of it like training a muscle. The more you practice noticing and responding calmly, the stronger that ability becomes.
• The therapy uses structured techniques to retrain your system — Sessions follow a guided process that includes several core steps. These techniques create a sense of control, step by step:

◦ Noticing sensations as they arise — You learn to identify physical signals like tightness or warmth without reacting immediately.
◦ Alternating between comfort and discomfort — This keeps your system from becoming overwhelmed and builds tolerance gradually.
◦ Revisiting past-linked sensations in small, controlled doses — Practitioners call this titration; think of it like adjusting a dimmer switch gradually instead of flipping a floodlight on full blast. You approach the difficult sensation just enough to process a small piece, then pull back to safety before your system gets overwhelmed.

• Progress depends on pacing and safety, not intensity — The research emphasizes that sessions move slowly, based on what your nervous system can handle at any moment. This pacing prevents overwhelm and builds trust in your own body. When you feel safe during the process, you stay engaged. Over time, that consistent engagement leads to stronger regulation, better emotional balance, and improved daily function.

How to Retrain Your Body to Release Stress

Your body holds onto patterns that your mind already understands. That’s the root issue. You think you have moved on, yet your nervous system still reacts like the past is happening now. Focus on changing that pattern directly. You’re not trying to think your way out of stress. You’re teaching your body a new response through repetition, awareness, and controlled movement.

If you feel stuck, tense for no clear reason, or emotionally reactive in situations that don’t match the intensity, this approach gives you something practical to work with. You build control step by step. You train your system the same way you would train strength or endurance.

1. Start by tracking where stress lives in your body — Sit or lie down in a quiet space and spend two to three minutes scanning slowly from the top of your head to the soles of your feet. Don’t try to fix anything, just notice. Where do you feel tightness? Pressure? Warmth? Numbness? Do this at the same time each day, ideally in the morning before your routine starts or at night before sleep.
Within a week or two of consistent practice, you’ll start catching stress signals you previously missed entirely. You’re building awareness of internal signals, which research links to better emotional control. If you ignore these signals, your body keeps reacting automatically. When you notice them consistently, you interrupt that pattern and begin to take control.
2. Use short bursts of movement to discharge tension — Stand with your feet shoulder-width apart, knees slightly bent, and begin shaking your hands and arms. Let the movement spread into your shoulders, torso, and legs until your whole body is involved. Keep going for five to 10 minutes. You can put on music if it helps you stay with it. Afterward, stand or sit still for at least two minutes with your eyes closed. Notice what you feel.
Some people experience warmth, tingling, a wave of emotion, or a sudden sense of calm. Whatever comes up, don’t judge it or try to analyze it. Just observe. The goal is to release built-up stress energy stored in your system, similar to the “somatic shaking” described in practice. Afterward, sit quietly and observe what comes up. If emotions surface, let them. That release is your body completing a response that stayed unfinished.
3. Alternate between comfort and mild discomfort — Shift your focus between a neutral or pleasant sensation and a tense area. Start with something mild, like a slightly stiff neck, not your most painful spot. Hold your attention on the discomfort for three to five seconds, then return to your anchor (your breath, the feeling of your hands resting on your legs) for 10 to 15 seconds.
Repeat for two to three minutes. If at any point the discomfort intensifies sharply or you feel panicky, return to your anchor and stay there. The goal is gradual exposure, not endurance. This method keeps you from becoming overwhelmed while building tolerance and trains your system to stay regulated under stress.
4. Practice somatic grounding to reset your nervous system — Place your feet firmly on the floor. Press your hands against a wall or chair. Focus on physical contact. Grounding helps your body recognize that you’re safe in the present moment. If your mind starts racing, bring your attention back to that physical connection.
This is a simple way to stop stress from escalating. Somatic grounding is different from “earthing,” the practice of walking barefoot outdoors to absorb the Earth’s electrons. While earthing is a biophysical practice, somatic grounding is a nervous system reset.
5. Rehearse actions your body hasn’t completed — If you felt frozen in a past situation, act out the response now. Push your hand forward and say “Stop.” Step back as if you’re leaving. These movements help your body finish stress responses that were interrupted. Over time, this reduces the intensity of automatic reactions because your system no longer carries that unfinished energy.
If your trauma history involves abuse, violence, or events that feel overwhelming to recall, practice this step with a trained somatic therapist rather than on your own. The technique is powerful precisely because it accesses deep nervous system patterns, and a practitioner can help you pace the process safely. For everyday stress responses, such as a confrontation you didn’t stand up to or a moment you froze during a presentation, self-practice is generally safe and effective.

Each step builds on the last. You’re not forcing change. You’re creating it through repetition. The more you practice, the more your body shifts from constant tension to a state that feels stable, controlled, and calm.

FAQs About Somatic Therapy

Q: What is somatic therapy in simple terms?
A: Somatic therapy is a body-focused approach that helps you process stress and trauma by working with physical sensations instead of only thoughts. It uses movement, breath work, and awareness to address tension and reactions stored in your nervous system, which often remain even after you understand your experiences mentally.

Q: Why does my body still feel stressed even when I feel safe?
A: Your nervous system learns patterns during stressful or traumatic events and keeps repeating them. This means your body stays on alert, creating symptoms like tight muscles, shallow breathing, and emotional reactivity, even when no danger exists. These patterns persist because your body never completed its original stress response.

Q: How is somatic therapy different from talk therapy?
A: Talk therapy focuses on understanding your experiences through conversation. Somatic therapy focuses on what your body is doing in the moment. Instead of analyzing events, you learn to notice physical sensations and change how your body responds, which helps resolve stress patterns that talking alone doesn’t fix.

Q: What techniques are used in somatic therapy?
A: Common techniques include shaking to release tension, grounding exercises to feel stable, breath work to calm your system, and acting out physical responses that were never completed. These methods help your body discharge stored stress and retrain how it reacts to triggers.

Q: Does somatic therapy actually work?
A: Research shows moderate improvements in trauma symptoms, mood, and sleep, with stronger results in structured programs lasting several weeks. Studies also show that increasing awareness of body sensations improves emotional control and recovery from stress. While evidence continues to develop, many people report meaningful relief when they address the physical side of stress.

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What is the deepest stage of non-rapid eye movement sleep?

Light sleep
Dream sleep
Slow-wave sleep
Slow-wave sleep is the deepest stage of non-rapid eye movement sleep, helping the brain restore, regulate stress, and recover overnight. Learn more.
Restless sleep

One product that’s an essential part of oral care is toothpaste. Sold in different colors and flavors, almost everyone has a preferred brand they regularly buy. However, most people take toothpaste for granted and don’t think twice about what’s in it. As it turns out, the minty flavor you’ve been enjoying reveals a dark side — heavy metals.

Independent Testing Reveals Heavy Metal Contamination in Popular Toothpaste Brands

In an investigative report published by Lead Safe Mama (LSM), an organization advocating for safety in consumer goods and lead poisoning prevention, they released an updated list of 51 popular toothpaste brands containing common heavy metals. Spearheaded by Tamara Rubin, a filmmaker and environmental activist, their work has already resulted in six product recalls, showing their commitment to protecting public health.1

• Heavy metals are in your toothpaste — In a summary of LSM’s report, 90% of samples had lead, 65% had arsenic, 47% had mercury, and 35% had cadmium.

• The movement started many years ago — According to a report from The Guardian, Rubin’s campaign against heavy metals in toothpaste began 12 years ago. While working with children who had been exposed to heavy metals, she noticed that their families had a common toothpaste brand, which contained lead.

• Toothpaste will put your health at risk — The highest limits of the samples have been found to violate the state of Washington’s highest set limits, but not federal limits. Still, the federal government acknowledges the dangers of lead, saying that no level of exposure is safe.

• Manufacturers are not willing to change — Despite the shocking exposé by LSM, toothpaste manufacturers are turning a blind eye. In fact, many have attacked her, according to The Guardian:2

“So far, none of the companies Lead Safe Mama checked have said they will work to get lead out of their product, Rubin said. Several sent her cease-and-desist letters, which she said she ignored, but also posted on her blog.

Some companies have defended themselves, often claiming that lead is found in trace levels throughout the environment and is impossible to avoid. Others have said the levels Rubin found are not concerning.”

• The root of exposure — According to Rubin’s research, many ingredients used in mass-produced toothpaste are the source of heavy metal exposure:3

“Rubin said the contamination seems to lie in some ingredients added to toothpaste, including hydroxyapatite, calcium carbonate and bentonite clay. Hydroxyapatite is extracted from cow bone and added because it allegedly helps teeth absorb calcium, though Rubin said she doubts it does. Calcium carbonate is added to help remove stains from teeth. Bentonite clay is a cleaning agent,” The Guardian reported.

“Those with the highest levels all had bentonite clay. Meanwhile, Rubin’s testing of hydroxyapatite and calcium carbonate as individual ingredients showed concerning levels of lead and other metals, suggesting those are the source.”

• Few toothpastes are safe to use — Rubin noted that so far, LSM has only found six toothpaste that have nondetectable levels for lead, mercury, arsenic, and cadmium.

For the full list of the toothpastes LSM has tested, refer to the image below. If you find your toothpaste in this list, get rid of it right away.

Image credit: Lead Safe Mama, LLC

> > > > > Click Here

Nearly 90% of people with dementia develop neuropsychiatric symptoms at some point during the disease, according to researchers in Communications Psychology.1 Anxiety sits near the center of that problem. In adults over 60, anxiety disorders rank among the most common mental health conditions, and each additional anxiety symptom almost doubles the risk of progression from mild cognitive impairment to Alzheimer’s disease over three years.

Anxiety isn’t simply being “stressed” or “on edge.” It’s your nervous system stuck in a state of low-grade alarm — racing thoughts, muscle tension, poor concentration, and the kind of irritability where small inconveniences feel disproportionately overwhelming. Many people blame aging itself when sleep worsens and emotional resilience disappears, but that explanation is incomplete.

Research from the University of California, Berkeley points to something far more specific: a breakdown in the deepest stage of non-rapid eye movement (non-REM) sleep, when your brain performs overnight restoration and emotional recalibration. When that stage weakens, the next day’s emotional baseline shifts in ways that are rarely connected back to the night before.

That finding shifts the conversation around sleep and aging in an important direction. The issue is not only how long you sleep. The real question becomes whether your brain still produces the deep restorative sleep needed to reset emotional stress overnight.

Deep Sleep Protects Your Brain from Overnight Anxiety

The study examined 61 cognitively healthy adults older than 65 to determine whether impaired slow-wave sleep explained rising anxiety during aging. Slow-wave sleep is the deepest stage of non-REM sleep — think of it as your brain’s overnight maintenance shift.

Brain waves slow to long, rolling pulses (about one per second), cellular cleanup ramps up, and the emotional circuits that handled yesterday’s stress get recalibrated for tomorrow. Researchers used overnight sleep lab monitoring, brain scans, and anxiety questionnaires to see how these systems interacted with each other.

• Lower deep sleep predicted higher anxiety the next day — Participants with fewer slow waves during sleep woke up with significantly greater anxiety symptoms. Researchers found the strongest link during NREM2 sleep, a stage where your brain transitions into deeper restoration.
The relationship remained significant even after adjusting for age, gender, overall sleep time, and baseline anxiety levels. In plain language, this means sleep quality mattered more than simply spending more hours in bed.
• More sleep did not automatically equal better emotional recovery — One of the most important findings involved the difference between sleep quantity and sleep structure. Someone could technically sleep seven or eight hours yet still fail to produce enough restorative slow-wave activity. That person still woke up emotionally strained. The results also explained why anxiety and sleep problems often spiral together.
Researchers described a “negative feedback cycle” where poor sleep raises anxiety, and rising anxiety then disrupts future sleep even more. Once that cycle starts, emotional strain and nighttime sleep disruption reinforce each other repeatedly. You might recognize this pattern personally: one restless night leaves you tense the next day, then that tension makes the next night even worse.
• The study showed that slow-wave sleep acted like a nighttime emotional reset button — Researchers explained that strong slow-wave activity helped the brain “recalibrate” emotional circuits overnight. Think of it like clearing background noise from your nervous system before the next day begins. Without that reset process, emotional tension carried forward into the morning.
That pattern helps explain why poor sleepers often feel emotionally overwhelmed by small stressors that barely affected them years earlier.
• Scientists also tracked participants over time to see whether the problem worsened with age — A subgroup of 24 participants returned roughly four years later for repeat testing. During that period, slow-wave sleep continued to decline. Researchers found that participants with the largest drop in slow-wave activity also showed higher anxiety levels during follow-up testing. The data strengthened the idea that worsening deep sleep actively drives worsening emotional regulation over time.
• The brain scans revealed why this happens — Researchers examined regions involved in emotional control, including the amygdala and insula. These areas help process fear, emotional awareness, stress reactions, and emotional memory. Participants with greater shrinkage in these regions produced fewer slow waves during sleep. In other words, aging-related brain atrophy weakened the brain’s ability to generate the kind of deep sleep needed for emotional recovery.
More atrophy led to weaker slow-wave sleep, and weaker slow-wave sleep led to higher next-day anxiety. When researchers ran the numbers, deep sleep wasn’t just associated with the anxiety-atrophy link — it was the actual mechanism connecting them. Brain shrinkage didn’t cause anxiety directly. It caused anxiety by stealing deep sleep.

Protect Your Deep Sleep Before Anxiety Gains Momentum

The research showed that weaker slow-wave sleep — the deepest and most restorative stage of sleep — directly tracked with higher anxiety levels and worsening overnight emotional recovery. While this study focused on adults over 65, slow-wave sleep begins declining in your 30s, meaning the foundation you build now determines how well your brain ages.

If you’ve recognized yourself in this pattern — restless nights followed by tense, irritable days — the good news is that slow-wave sleep responds quickly to the right factors. The goal isn’t simply “getting more sleep.” You need to rebuild the conditions that allow your brain to produce strong, uninterrupted deep sleep again. Your daytime habits, light exposure, stress load, movement patterns, and metabolic health all shape whether that happens.

1. Anchor your circadian rhythm with morning and midday sunlight — Your brain relies on light signals to regulate melatonin, cortisol, and sleep architecture. If you spend most of your day indoors under artificial lighting, your nervous system loses the timing cues required for restorative deep sleep. Ideally, get outside within 30 minutes of waking and expose your eyes and skin to natural sunlight daily.
Morning light helps lock in your circadian rhythm, while midday sun supports cellular energy production and mitochondrial function. If your diet has been high in seed oils, including soybean, corn, sunflower, safflower, and canola oils, avoid peak sun exposure (10 a.m. to 4 p.m.) until you have removed them for at least six months. This is because seed oils are high in linoleic acid (LA), which increases your skin’s sensitivity to the sun.
2. Lower the stress chemistry that keeps your brain alert at night — Your nervous system doesn’t have an off switch; it has a dimmer. And if you’ve spent the day in fight-or-flight mode, that dimmer takes time to come down. Chronic mental stress, emotional overload, and constant stimulation keep stress hormones elevated long after the day ends. That makes it harder for your brain to enter the deep slow-wave sleep needed for overnight emotional recovery.
Build quiet transition periods into your evening instead of pushing your brain at full speed until bedtime. If your thoughts race at night, spend 10 minutes writing down unfinished tasks or worries before getting into bed. Gentle stretching, slow breathing, and calm routines help shift your nervous system out of a fight-or-flight state. Repeating the same calming habits nightly teaches your brain that it’s safe to power down.
3. Protect the first half of your night when deep sleep is strongest — Most of your slow-wave sleep happens during the earlier part of the night. If you stay awake too late, scroll on your phone in bed, or fall asleep in front of the television before moving to bed hours later, you disrupt the period when your brain performs its deepest emotional recovery work.
Keep your bedtime consistent, even on weekends. Give yourself enough time to sleep before midnight instead of pushing your sleep window later and later. If you often wake up wired in the middle of the night, avoid heavy meals, intense exercise, and emotionally stimulating conversations too close to bedtime.
Your brain needs a calm, predictable transition into sleep if you want stronger overnight emotional recovery. In addition, avoid alcohol, as it’s one of the most potent suppressors of slow-wave sleep — even moderate evening drinking can cut deep sleep substantially.
4. Use daily movement to stabilize your nervous system — Sedentary routines increase tension in your body and make restorative sleep harder to achieve. Regular movement lowers stress hormones, improves blood sugar regulation, and helps your brain transition into deeper sleep later that night.
Walking remains one of the simplest and most effective tools. If you’re older, exhausted, or under chronic stress, gentle consistency works better than punishing workouts. Short walks after meals, outdoor movement, and moderate strength training help calm your nervous system instead of overstimulating it. Your goal is to feel physically restored by the end of the day rather than depleted.
5. Build a sleep environment that supports uninterrupted deep sleep — Your bedroom environment directly affects how much restorative slow-wave sleep your brain produces. Even small disruptions such as light leaking through curtains, a warm room, or repeated noise interruptions fragment deep sleep and leave your nervous system less emotionally stable the next day.
Keep your room dark, quiet, and cool. Blackout curtains, reducing nighttime noise, and lowering room temperature often improve sleep depth quickly. If you wake frequently to urinate, stop large amounts of fluids close to bedtime. If you fall asleep with the television on, replace that habit with calming music, quiet stretching, or slow breathing exercises.
Dimming lights after sunset signals your brain that night has begun, a cue that’s been hardwired into human biology for hundreds of thousands of years and disrupted only in the last century. Repeated nightly, this small change can help train your brain into deeper and more restorative sleep patterns over time.

FAQs About Slow-Wave Sleep and Anxiety

Q: What is slow-wave sleep, and why does it matter for anxiety?
A: Slow-wave sleep is the deepest stage of non-REM sleep, when your brain performs overnight restoration and emotional recalibration. During this stage, your brain slows down dramatically, helping regulate stress responses, emotional stability, and nervous system recovery. The study found that older adults with weaker slow-wave sleep woke up with significantly higher anxiety levels the next day.

Q: Why does anxiety often get worse with age?
A: The research showed that aging-related shrinkage in brain regions tied to emotional control reduces the brain’s ability to generate restorative slow-wave sleep. As deep sleep declines, your brain loses part of its overnight emotional reset process. That creates a cycle where poor sleep raises anxiety, and rising anxiety disrupts future sleep even more.

Q: Does sleeping longer fix the problem?
A: Not necessarily. The study found that sleep quality mattered more than total hours slept. Someone could spend seven or eight hours in bed yet still fail to produce enough slow-wave activity for proper emotional recovery. Deep, uninterrupted sleep mattered far more than simply increasing sleep duration.

Q: What habits improve slow-wave sleep naturally?
A: Morning sunlight, consistent bedtimes, daily movement, and lower nighttime stress all support stronger slow-wave sleep. Keeping your room cool, dark, and quiet also helps protect deep sleep from interruptions. Avoiding stimulating activities, bright screens, and emotional stress close to bedtime further improves your brain’s ability to enter restorative sleep stages.

Q: Why does one bad night of sleep affect emotions so strongly the next day?
A: The study described slow-wave sleep as a nighttime emotional reset system. When deep sleep becomes fragmented or shortened, emotional stress from the previous day carries forward into the next morning instead of getting processed overnight. That is why poor sleep often leaves you more irritable, emotionally reactive, and overwhelmed by stressors that normally wouldn’t bother you.

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How many people worldwide are projected to have Alzheimer’s disease by 2030?

78 million
Alzheimer’s disease is projected to affect nearly 78 million people worldwide by 2030, making early brain protection more urgent. Learn more.
25 million
10 million
150 million

One of the most overlooked threats to your cardiovascular health is vascular calcification, meaning your arteries harden and stiffen as calcium builds up within their walls.

When your arteries lose flexibility, your heart works harder to pump blood, significantly raising your risk for hypertension, heart attack, and stroke. In fact, you could have it right now. Research indicates that nearly half of all adults over the age of 60 have some level of calcification throughout their body, also known as diffuse calcification.1

To manage the issue, researchers are turning towards fisetin, a natural flavonol found abundantly in foods like strawberries, apples, and onions. Interestingly, fisetin also exhibits antioxidant and anti-inflammatory properties that promote better overall health.

Fisetin Prevents Calcium Buildup in Arteries

In a study published in Aging,2 researchers investigated how fisetin helps prevent vascular calcification, a process that makes your blood vessels stiff and less able to function properly. To conduct their study, they used human vascular smooth muscle cells, segments of mouse arteries, and a special mouse model that mimics calcification caused by too much vitamin D.

The team treated cells and tissues with high levels of calcium and phosphate, which simulates conditions that promote artery hardening, and then added fisetin. They closely monitored changes in calcification markers, such as genes and proteins involved in calcium deposition.

• The impact of fisetin on cardiovascular health — When fisetin was added, it dramatically reduced the buildup of calcium in the artery cells and in artery segments from mice. Specifically, it lowered activity levels of genes known to promote calcification, including BMP2, ALPL, and CBFA1.

For context, BMP2 is a gene that signals your body to start depositing calcium, ALPL promotes mineralization, and CBFA1 is crucial in transforming smooth muscle cells into bone-like cells — none of which you want happening in your arteries. In other words, fisetin directly interrupts the dangerous transformation of your artery cells from smooth, flexible structures into hardened, calcium-filled tissues.

• Going deeper into fisetin’s effectiveness — The researchers observed that fisetin significantly reduced calcification markers across all experimental setups, proving it is consistently beneficial, and this wasn’t a minor improvement at all. It was substantial enough to suggest that regular intake of fisetin-rich foods or supplementation could effectively shield your arteries from harmful calcium buildup.

Interestingly, these benefits hinged strongly on one crucial enzyme called dual-specificity phosphatase 1 (DUSP1). When researchers turned it off, fisetin lost its protective effects completely. Even worse, shutting down this enzyme increased calcification, showing that DUSP1 is what fisetin activates to halt the hardening of arteries.

• Fisetin works right away — Time-related specifics were equally striking. In mouse models overloaded with vitamin D (a known way to rapidly induce artery calcification) the introduction of fisetin led to visible improvements in as little as two weeks. Calcium deposits were lower, showing fisetin works swiftly to prevent artery stiffening from progressing once introduced.

• Groups who will benefit the most from fisetin — The research strongly indicates that anyone already at risk from conditions like kidney disease, diabetes, or vitamin D overload (which excessively raises calcium levels) will likely see significant heart-health benefits from fisetin. These groups typically face higher risks of rapid vascular calcification.

Conversely, the effectiveness of fisetin compared to untreated scenarios was stark. Cells and tissues exposed to high phosphate and calcium without fisetin quickly became calcified, mirroring the conditions that lead to stiff, blocked arteries in people. But with fisetin treatment, those same tissues remained flexible and significantly less mineralized.

• A look into the biological processes — The central player in vascular calcification is a protein called p38 mitogen-activated protein kinase (p38 MAPK). Think of this protein as a harmful switch that, when activated by stress signals like excess calcium and phosphate, instructs your artery cells to harden and calcify.

Fisetin’s primary action involves activating DUSP1. When it raises the levels of DUSP1, p38 MAPK gets turned off, blocking the harmful signal pathway.

• Fisetin also helps maintain balance in cell signaling — Normally, cells in your arteries carefully regulate their internal calcium levels, but certain conditions disrupt this balance. High phosphate, chronic inflammation, and metabolic disorders upset calcium regulation, pushing smooth muscle cells toward calcification. By enhancing DUSP1 activity, fisetin restores balance, preserving the natural state of your arteries and safeguarding your cardiovascular system from unnecessary strain.

• The dual role of fisetin for your overall health — Not only does fisetin halt calcium buildup, it also addresses inflammation and oxidative stress, which are powerful contributors to artery disease.

Other Health Benefits of Increasing Fisetin Intake

In a meta-analysis published in Acta Scientific Nutritional Health,3 researchers investigated the different health-promoting effects of fisetin. Moreover, they highlighted its specific advantages for your cardiovascular system.

• Maintain lipid balance — This means your cholesterol and triglyceride levels become healthier. Animal studies showed substantial reductions in LDL cholesterol, commonly called “bad cholesterol,” and triglycerides after fisetin administration. This improvement is essential because lower LDL and triglycerides directly reduce your risk of plaque buildup in arteries, thereby dramatically lowering your chance of heart attack or stroke.

• Improve insulin sensitivity — This is a critical factor for managing and preventing Type 2 diabetes and its related cardiovascular complications. Laboratory tests showed improvements within weeks of fisetin supplementation, particularly on animal models of insulin resistance.

• Manage blood pressure — Several studies cited in the review demonstrated significant drops in blood pressure after fisetin was administered regularly. High blood pressure puts relentless strain on your heart and arteries, increasing risks of severe cardiac events.

• Control metabolic dysfunction — The most substantial cardiovascular benefits of fisetin appeared among test animal models. In these groups, fisetin not only normalized cholesterol levels and blood pressure, but also reduced inflammation. These benefits could also translate for human applications, too.

• Modulate the MAPK pathway — As noted in the previous study, this pathway triggers inflammatory responses in your blood vessels, contributing to plaque buildup and vascular damage if unchecked. Studies reviewed showed that fisetin blocks these inflammatory signals at their source, creating powerful protection against heart disease.

• Antioxidant capabilities — Antioxidants help neutralize harmful free radicals, and fisetin stands out because it specifically protects cardiovascular tissues. Previously published literature outlined in the featured study illustrated that fisetin directly scavenges damaging free radicals in heart cells, reducing oxidative stress and minimizing tissue damage.

When oxidative stress is controlled, your heart stays healthier and functions more effectively, significantly reducing your risks of long-term cardiovascular conditions.

• Anticancer properties — Interestingly, the researchers noted that fisetin helps fight cancer, specifically by activating tumor suppressor pathways through the p53 protein:4

“P53 is often referred to as the ‘guardian of the genome’ because it regulates critical cellular processes, such as DNA repair, cell cycle arrest, and apoptosis (programmed cell death), in response to cellular stress or DNA damage.

In many cancers, p53 is either mutated or downregulated, leading to uncontrolled cell growth and evasion of apoptosis. Fisetin has been shown to restore or enhance the function of p53, promoting cell cycle arrest and apoptosis in cancer cells.”

• Endothelial function support — Healthy endothelial cells are crucial for proper circulation, blood pressure control, and overall heart health, and fisetin was shown to help keep endothelial cells functioning optimally, maintaining healthy blood vessel dilation and smooth blood flow.

How to Protect Your Arteries and Improve Cardiovascular Health

If you’re dealing with early signs of arterial stiffness or simply want to ensure your cardiovascular system remains strong, tackling the root causes is your best strategy. Here are my recommendations to help you effectively improve your heart health naturally:

1. Boost your fisetin intake through diet — Start incorporating more fisetin-rich foods into your meals daily. Strawberries, apples, onions, cucumbers, and even persimmons contain significant amounts of this beneficial flavonol. As the prior studies have shown, increasing your fisetin intake will help reduce the risk of artery calcification, as well as lower inflammation, and improve overall heart health.

2. Cut out ultraprocessed foods from your life — Avoiding ultraprocessed foods, especially those high in linoleic acid (LA) is one of the most effective steps to protect your cardiovascular system.

These synthetic products directly fuel inflammation and oxidative stress, which are major drivers of artery stiffness. Instead, replace these harmful choices with whole, nutritious foods. Ideally, swap high-LA vegetable oils with healthy fats instead, such as grass fed butter, ghee, or tallow.

For a detailed explanation of the dangers that LA poses to human health, I encourage you to read my study published in Advances in Redox Research.5 There, I discuss crucial topics, such as LA’s effect on cardiolipin, metabolic function, and gut microbiome.

3. Get moving with regular exercise — Make exercise a non-negotiable part of your routine. Whether it’s biking, swimming, or lifting weights, regular physical activity significantly reduces inflammation and insulin resistance, improving the flexibility and health of your arteries.

If you are new to exercise, I recommend you start walking. This simple act, done gradually and steadily, is one of the most effective forms of exercise anyone can do. Best of all, it’s an exercise that can’t be overdone. For an in-depth look at the benefits of walking, read “The Benefits of Walking — How to Get More Steps in This Summer.”

4. Lose excess weight — In relation to the previous point, excess weight leads to plaque buildup in your arteries, thus restricting blood flow to your heart. Ultimately, this affects your other organs, too, as they won’t get enough blood. To help you tackle the root cause of obesity, read “Study Challenges the Current Definition of Obesity.”

5. Boost your vitamin K2 intake — This nutrient serves as your body’s master regulator for calcium distribution, ensuring that it supports important functions instead of calcifying your arteries. That said, I recommend boosting your K2 intake via fermented foods, such as natto and homemade fermented veggies. Certain cheeses, such as Munster, Gouda, and Brie, are also rich in vitamin K2.

Frequently Asked Questions (FAQs) About Fisetin and Vascular Calcification

Q: What is vascular calcification, and why is it harmful?
A: Vascular calcification occurs when calcium builds up in artery walls, making them stiff and less flexible. This condition increases the risk of hypertension, heart attacks, and strokes, especially prevalent among adults over age 60.

Q: How can fisetin help prevent vascular calcification?
A: Fisetin, a naturally occurring flavonol found in strawberries, apples, and onions, prevents artery calcification by activating the enzyme DUSP1. This enzyme inhibits harmful signals (specifically the p38 MAPK pathway) that otherwise lead to hardened arteries.

Q: Who would benefit most from increasing fisetin intake?
A: Individuals with conditions like kidney disease, diabetes, or those experiencing excessive vitamin D intake can gain cardiovascular benefits by regularly consuming fisetin-rich foods or supplements.

Q: Beyond cardiovascular health, what other health benefits does fisetin provide?
A: Fisetin supports overall health by improving cholesterol and triglyceride levels, enhancing insulin sensitivity, lowering blood pressure, reducing oxidative stress, and exerting anticancer effects by activating the p53 tumor suppressor pathway.

Q: What dietary and lifestyle changes can I make to improve cardiovascular health?
A: To protect your heart and arteries, incorporate more fisetin-rich foods (like strawberries, onions, apples), eliminate ultraprocessed foods, increase physical activity, manage body weight, and consume vitamin K2-rich foods like fermented vegetables and specific cheeses (Gouda, Brie, and Munster).

1 Ideally, how much Akkermansia bacteria should make up a healthy gut microbiome?

Less than 1% of total gut bacteria
Around 3% to 5% of the gut microbiome
Akkermansia should ideally make up about 3% to 5% of the gut microbiome, where it helps support intestinal health and gut barrier function. Learn more.

About 20% to 30% of gut bacteria
Nearly half of the entire microbiome

2 Why was glycine overlooked for so long?

Early research focused mostly on athletic use
Many experts thought food intake was unnecessary
Glycine was labeled a non-essential amino acid
Glycine was called non-essential because the body can make some from serine, but internal production may not fully meet the body’s needs. Learn more.

Sleep benefits were confused with sedative effects

3 Do people need long hikes to see benefits from nature?

Short, regular outdoor time can still help
Simple outdoor habits, like sitting outside or walking through a park, may improve food choices over time when done regularly. Learn more.

Major lifestyle changes are always required
Only intense hiking creates better food choices
Several hours outside must happen daily

4 What happens when damaged cells enter senescence?

They stop working properly but do not die off
Senescent cells stop working properly but remain active, releasing inflammatory signals that can harm nearby healthy cells. Learn more.

Cell repair speeds up and inflammation drops
Nearby tissues become stronger over time
Damaged cells leave the body right away

5 Which habit does not contribute to kyphosis?

Sitting for long hours each day
Looking down at phones often
Skipping upper-back strength work
Doing yoga poses like downward dog
Sitting too long, looking down at devices and weak upper-back muscles can worsen posture, while downward dog may help stretch and strengthen the body. Learn more.

6 What internal temperature range may help activate immune defenses?

Around 97 degrees F
Close to 98 degrees F
About 100 to 101 degrees F
An internal temperature near 100 to 101 degrees F may activate immune defenses, while going beyond 101.5 degrees F raises heat illness risk. Learn more.

Higher than 102 degrees F

7 How is mitochondrial dysfunction linked to fatty liver disease?

It causes the liver burn energy more faster
It removes aldehydes before damage can occur
It keeps inflammation low in liver cells
It reduces fat-burning and promotes fat buildup
Damaged mitochondria make less energy and burn less fat, which can lead to liver fat buildup, inflammation and worsening fatty liver disease. Learn more.

Test Your Knowledge with
The Master Level Quiz

1 People with what conditions may be more vulnerable to semaglutide’s psychological side effects?

Sleep apnea and chronic fatigue
Anxiety and depressive disorders
People with anxiety or depressive disorders may have a higher risk of suicidal ideation when using semaglutide, especially if taking mood-related medications. Learn more.

Seasonal allergies and migraines
Joint pain and thyroid problems

2 Which fish is not a rich source of omega-3s?

Cod
Cod is a lean white fish, while sardines, mackerel and herring are fatty fish that provide higher amounts of omega-3 fats. Learn more.

Sardines
Mackerel
Herring

3 What is the most widely used measure for counting live bacteria or fungal cells in probiotics?

Microbial Weight Index (MWI)
Gut Survival Rating (GSR)
Live Strain Score (LSS)
Colony Forming Units (CFU)
Colony Forming Units (CFU) measure live microorganisms able to divide and form colonies, helping show how many viable microbes are in a probiotic product. Learn more.

4 How does glycine reach the brain’s sleep center?

Glycine can cross the blood-brain barrier
Glycine can cross the blood-brain barrier and act on the suprachiasmatic nucleus, the brain’s circadian control center that helps start sleep. Learn more.

Sleep signals move through the digestive tract
Brain oxygen levels rise sharply after glycine use
Blood sugar changes carry glycine to sleep nerves

5 Which cells help the epidermis form a water-tight, UV-shielded barrier?

Melanocytes
Fibroblasts
Keratinocytes
Keratinocytes make keratin, which helps block moisture loss, microbial invasion, and ultraviolet (UV) damage in the outer skin layer. Learn more.

Red blood cells

6 Why do some anti-nausea medicines fail to help with motion sickness?

They raise stomach acid instead of calming nausea
Motion sickness is caused only by poor digestion
Their effects wear off after just a few minutes
They miss the brain regions triggered by motion mismatch
Motion sickness comes from a sensory mismatch in the brain, so drugs like ondansetron may not help because they target other nausea pathways. Learn more.

7 How does spending time in nature mainly change how much people eat or what foods they choose?

Meal size drops sharply after forest walks
Food quality improves more than food amount
Nature exposure may not reduce food intake, but it can lead people to choose higher-quality foods like whole, nourishing options. Learn more.

Daily eating becomes lower in calories only
Appetite usually disappears around nature

8 For how long has medicine wrongly targeted salt and sunlight as health threats?

10 years
25 years
35 years
50 years
For 50 years, salt and sunlight have often been treated as health threats, while deeper disease causes have received less attention. Learn more.

9 Which digestive issue can cause chest discomfort that feels like a heart problem?

Irritable bowel syndrome (IBS)
Lactose intolerance
Gallbladder stones
Gastroesophageal reflux disease (GERD)
Gastroesophageal reflux disease (GERD) and gastritis can mimic heart-related chest discomfort, especially after spicy food, alcohol, NSAIDs, or stress. Learn more.

10 How may melatonin help cells during plastic exposure?

Plastic particles are broken down into harmless nutrients
Cell aging speeds up so damaged tissue clears faster
Mitochondria stay healthier and cellular damage drops
Melatonin helped preserve mitochondrial function and reduce cellular damage, supporting cell energy systems while lowering oxidative stress from plastic exposure. Learn more.

Inflammation rises to remove plastic from the bloodstream

11 Brown rice from which country was shown to have the highest contamination?

United States of America
Brown rice grown in the southeastern United States had the highest contamination, while white basmati from India, Thai jasmine and California white rice had lower levels. Learn more.

India
Thailand
Italy

12 What do you call the inner tooth layer that is less dense and makes up most of its structure?

Pulp
Dentin
Dentin makes up most of the tooth and has tiny tubules that connect to nerves, so exposed dentin can cause sensitivity when enamel or cementum wears down. Learn more.

Plaque
Crown

13 Which exercise helps build full posterior strength for better posture?

Superman
The Superman exercise strengthens the back chain, helping the spine extend better and resist forward collapse during daily movement. Learn more.

Seated toe touch
Side leg raise
Wrist curl

14 How many grams (g) of dietary fiber is ideal to consume each day?

5 g
12 g
20 g
30 g
About 30 grams of fiber daily is ideal, but it should be increased slowly if the gut is inflamed or imbalanced to avoid feeding harmful bacteria. Learn more.

15 When getting healthy sunshine, what time window should be avoided?

6 a.m. to 9 a.m
10 a.m. to 4 p.m
Peak sunlight hours are 10 a.m. to 4 p.m. Avoid that window while removing vegetable oils from your system, since linoleic acid can react with Ultraviolet (UV) rays in skin. Learn more.

4 p.m. to 6 p.m
After sunset only

16 How quickly can immune cells respond during a sauna session?

Immediately after one 30-minute session
Immune cells increased right after a single 30-minute sauna session, and some stayed elevated for at least 30 minutes afterward. Learn more.

Only after several weeks of daily use
Once body temperature returns to normal
Several hours after sweating stops

17 What was Crisco originally made from?

Real butter mixed with tallow
Pure animal lard from pork fat
Coconut oil blended with cream
Vegetable oils from cottonseed oil
Crisco was sold as fake lard but was made entirely from vegetable oils, originally cottonseed oil, helping industrial oils enter the food supply. Learn more.

18 What kind of exercise builds the muscles around your knees?

Long-distance running
Deep stretching only
Strength training
Strength training builds the quadriceps and hamstrings around the knees, helping absorb impact and reduce stress on cartilage and ligaments. Learn more.

Balance drills alone

19 Is fatty liver disease reversible without medication?

Yes, lifestyle and nutrition changes can help
Reducing vegetable oils and alcohol, increasing choline, and supporting mitochondria may help restore fat metabolism and improve liver health. Learn more.

No, liver fat always requires drug treatment
Only surgery can remove fat from the liver
Supplements work even without diet changes

20 How many mitochondria are estimated to be in the human body?

10 trillion
100,000 trillion
The human body contains about 100,000 trillion mitochondria, each with hundreds of electron transport chains that help produce energy. Learn more.
1 million
500 billion

21 How many weeks do people need to recover after a hernia surgery?

Less than a week
A week and a half with long periods of bedrest
More than 2 weels
More than 4 weeks
A two-week recovery is common after hernia surgery, but many people need more than four weeks of mostly bed-bound rest to heal properly. Learn more.

In the United States, Parkinson’s disease currently affects around 1.5 million people, with about 60,000 new cases diagnosed each year.1 While age and genetics are believed to be risk factors for this condition, research shows that where you live also plays a role. Specifically, people living right next to golf courses have a higher risk.

Living Closer to Golf Courses Puts You at Risk for Parkinson’s Disease

In a study published in JAMA Network Open, researchers investigated how your proximity to golf courses influences your risk of developing Parkinson’s disease. For their experiment, the team compared locations of Parkinson’s cases with distances to golf courses, tapping into medical records of 419 Parkinson’s disease patients and matching them against 5,113 healthy controls across 139 golf courses throughout southern Minnesota and western Wisconsin.2

• Eye-opening results — After analysis, the team concluded that the closer you live to a golf course (especially within a mile), the greater your likelihood of developing Parkinson’s. Specifically, your odds nearly double — a whopping 126% — when residing less than a mile from these chemically maintained spaces compared to living farther away.

• Even modest increases in distance help reduce your exposure — For example, at around 3 miles away, Parkinson’s risk still existed but dropped more notably, about 13% for every extra mile. However, the highest risk zone consistently hovered at the shortest distances, which, again, highlights the finding that proximity matters most.

• Drinking water drawn near golf courses heightened the risk — Residents dependent on groundwater within these contaminated zones also experienced nearly doubled risk of developing Parkinson’s. The researchers strongly believe that pesticide residues infiltrate local water supplies, becoming a direct threat to residents who consume this resource daily, unaware of the invisible chemical burden they face.

• Pesticides sprayed onto golf courses frequently drift in the air — This is particularly observed in densely populated areas. Apartment complexes and homes built close to golf courses effectively trap these airborne toxins, concentrating exposure around residential spaces. If the urban or suburban community you live in is near a golf course, your vulnerability increases not just through water, but via inhalation as well.

• The strongest effects are linked to urban communities — In relation to the point above, this specific demographic faces the highest increase in Parkinson’s risk. Such populations typically have fewer natural barriers like trees or open spaces to block pesticide drift, making them more susceptible to inhalation-based exposure and chemical residues settling in and around their homes.

• How pesticides exert their harmful effects — Pesticides commonly applied on golf courses, including chlorpyrifos and the weed killer 2,4-D, disrupt critical energy processes inside cells. These substances cross the protective blood-brain barrier, harming neuron health and function.3 As noted by the researchers:

“Pesticides such as paraquat and rotenone have been shown to induce Parkinson-like neurodegeneration in the substantia nigra, primarily through mechanisms involving oxidative stress, mitochondrial dysfunction, and dopaminergic neuron apoptosis.”4

All Golf Courses Pose Risks, but Not All of Them Are Equal

In a related study published in Social Science Research Network (SSRN), researchers noted that pesticide risk on golf courses varies significantly based on where you live. This research specifically compared pesticide hazards across eight regions in the United States and Europe, investigating why some areas seem safer than others.5

By focusing on differences in regulation, budget, and climate, the analysis identified what determines the toxicity level of golf courses in each area. The difference here is that the population of this study wasn’t individual people, but rather golf courses themselves.

• Europe has lower golf course pesticide use — Researchers looked at numerous courses from different countries, including the United States, Denmark, Norway, and other European nations. After calculating the pesticide risk using a special model, the study found massive discrepancies.

Courses in Florida had median pesticide risk scores topping out at 40,806. Meanwhile, courses in Denmark scored as low as 64, highlighting a shocking disparity based on the two continents.

• Pesticide risks in American courses dwarfed those of their European counterparts — As noted in the findings above, the median hazard-quotient score in Florida was hundreds of times greater than the score in Denmark.

Moreover, even comparing states within the U.S., northern golf courses (located in New York and Oregon) typically carried lower risks than southern states (located in Florida and Texas), again due to variations in pesticide regulation and choice of products rather than simply weather or budget considerations.

• The main driver of the differences was the strictness of pesticide regulations — Among U.S. courses, especially in Florida, maintenance staff tend to use pesticides far more due to relaxed or limited regulation. “Golf courses in Florida averaged over 60 fungicide area treatments on greens each year,” the researchers said. This is in contrast to Denmark, which has stricter regulations agreed upon by various stakeholders:6

“In 2005, an agreement to phase out the use of pesticides on Danish golf courses was signed by the Danish Golf Union (DGU), the Danish Ministry of Environment (MoE), and the Municipalities Organization in Denmark …

According to the MoE, pesticide risk on golf courses has been reduced 97% since the agreement was signed in 2005. Ninety-eight percent of golf courses are compliant in tracking their pesticide risk with values below the maximum allowable. To remain under this threshold, golf course superintendents must tolerate higher levels of disease, weeds, and insects.”

• Budget did have some impact, but it was less influential than regulations — Courses with lower budgets in colder northern U.S. states sometimes had reduced risk scores, but these findings were minimal compared to those achieved by robust regulatory measures. Essentially, even if a golf course spends less money on pesticides, if the chemicals allowed are particularly harmful or poorly regulated, the overall health risks for nearby residents remain high.

• The type of pesticides matters more than the amount — For instance, fungicides, which are chemicals used to prevent fungal growth on grass, turned out to be particularly problematic, with golf courses using more potent varieties drastically increasing their overall risk scores.

In regions where powerful fungicides are heavily regulated or outright banned, such as much of northern Europe, the courses showed far lower hazard scores. In short, it isn’t necessarily about how frequently pesticides are applied, but rather what specific pesticides are used.

• Pesticides stay in the environment for a long time — The researchers discussed that the reason fungicides and certain herbicides (weed killers) are harmful is their ability to persist in the environment and interact with wildlife, groundwater, and ultimately humans. These chemicals stay active long after application, leaching into groundwater and becoming airborne, presenting continuous and chronic health risks to anyone exposed over time.

• Stronger regulations will help curb pesticide overuse — One key point raised by the researchers is that improving your local environment requires stricter regulations. European models show clearly how legislative action drastically reduces pesticide exposure.

If you live near a golf course and worry about chemical exposure, advocating for better local and national regulations could significantly decrease your personal health risks. Policy changes represent one of the most effective and immediate ways to improve community safety from harmful pesticides.

Overall, this research paints a clear picture that not all golf courses are equally dangerous. But still, if you live near one, your risk for Parkinson’s is higher. Furthermore, understanding how local policies influence pesticide use gives you an insight into your personal risk level. Knowledge of these specifics will empower you to advocate effectively for safer environments.

Practical Steps to Protect Yourself from Pesticide Exposure

If you live near a golf course and moving to a new home isn’t feasible for your current situation, limiting your pesticide exposure is your top goal. As noted earlier, these chemicals harm your neurological health and increase your risk for Parkinson’s. To protect yourself, here are my recommendations:

1. Exercise regularly to sweat out chemicals — Engaging in activities that make you sweat, such as interval walking training (IWT), cycling, or sauna sessions, is one of the most powerful tools for eliminating pesticides and heavy metals that have accumulated in your body.

Furthermore, there’s plenty of evidence showing that regular exercise boosts overall health, so there’s no downside to sweating. Best of all, exercise is essentially free and available any time you want to do it.

2. Filter your drinking water — Because pesticides easily contaminate groundwater, filtering your tap water becomes crucial if you live near a golf course. There are many water filters available on the market, so choose one that fits your budget and needs. Just remember that the filters need to be able to have the capability to remove toxins such as pesticides, fluoride, and heavy metals.

3. Support stricter local regulations — Getting involved at the community level matters. Advocate for tougher pesticide policies with local legislators. Stricter rules on pesticide use, like those in Europe, translate into safer neighborhoods and less exposure for you and your family.

4. Improve your indoor air quality — Airborne pesticides can drift indoors, settling in your home. Use air purifiers equipped with high-efficiency particulate air (HEPA) filters, keep windows closed when pesticide spraying is scheduled, and frequently clean surfaces. Cleaner indoor air reduces direct exposure, protecting your respiratory system and your brain health.

5. Choose organic food whenever possible — Switching to organic fruits and vegetables greatly reduces your body’s pesticide burden, helping you detoxify effectively. Nonorganic produce often contains residues from the same pesticides golf courses use, increasing your total chemical load.

To find the best organic food, it’s important to carefully read and understand the labels printed on the food you’re buying. For an in-depth explanation of this topic, read “Organic Food Safety — Navigating Labels and Finding Local Sources.”

Find Organic, Chemical-Free Produce Here

If you live in a dense, urban location in the U.S. that doesn’t have any local farmers markets, don’t worry. There are plenty of ways to connect with reputable organic farmers who employ sustainable practices that deliver to your home. Below is a list of websites I recommend:

• American Grassfed Association — The goal of the American Grassfed Association (AGA) is to promote the grass fed industry through government relations, research, concept marketing, and public education.

Their website also allows you to search for AGA-approved producers certified according to strict standards that include being raised on a diet of 100% forage; raised on pasture and never confined to a feedlot; never treated with antibiotics or hormones; born and raised on American family farms.

• EatWild.com — EatWild.com provides lists of farmers known to produce raw dairy products as well as grass fed beef and other farm-fresh produce (although not all are certified organic). Here you will also find information about local farmers markets, as well as local stores and restaurants that sell grass fed products.

• Weston A. Price Foundation — The organization has local chapters in most states, and many of them are connected with buying clubs in which you can easily purchase organic foods, including grass fed, raw dairy products like milk and butter.

• Grassfed Exchange — The Grassfed Exchange has a listing of producers selling organic and grass fed meats across the U.S.

• Local Harvest — This website will help you find farmers markets, family farms and other sources of sustainably grown food in your area where you can buy produce, grass fed meats and many other goodies.

• Farmers Markets — A national listing of farmers markets.

• Eat Well Guide: Wholesome Food from Healthy Animals — The Eat Well Guide is a free online directory of sustainably raised meat, poultry, dairy and eggs from farms, stores, restaurants, inns, hotels, and online outlets in the U.S. and Canada.

• Community Involved in Sustaining Agriculture (CISA) — CISA is dedicated to sustaining agriculture and promoting the products of small farms.

• The Cornucopia Institute — This website maintains web-based tools rating all certified organic brands of eggs, dairy products and other commodities, based on their ethical sourcing and authentic farming practices separating CAFO (concentrated animal feeding operation) “organic” production from authentic organic practices.

• RealMilk.com — If you’re still unsure of where to find raw milk, check out Raw-Milk-Facts.com and RealMilk.com. They can tell you what the status is for legality in your state, and provide a listing of raw dairy farms in your area. The Farm to Consumer Legal Defense Fund also provides a state-by-state review of raw milk laws.7 California residents can also find raw milk retailers using the store locator available at RAW FARM.8

Frequently Asked Questions (FAQs) About Pesticides in Golf Courses

Q: Why does living near a golf course increase my Parkinson’s disease risk?
A: Living close to golf courses significantly raises your exposure to pesticides used to maintain grass, which drastically increases your Parkinson’s risk if you live within a mile. These chemicals contaminate groundwater and drift into the air, directly affecting nearby homes and communities.

Q: How far away should I live from a golf course to reduce Parkinson’s risk?
A: The closer you live, the higher your risk. Even at about 3 miles away, risk exists but starts dropping notably, around 13% for each additional mile further away from the course.

Q: Are golf courses in Europe safer than those in the United States?
A: Yes. European golf courses generally pose less pesticide risk because of stricter regulations. For example, median pesticide hazard scores in Denmark are hundreds of times lower than in states like Florida.

Q: Does filtering my drinking water help lower Parkinson’s risk if I live near a golf course?
A: Yes. Filtering your drinking water effectively removes pesticide residues from local groundwater, significantly reducing your daily exposure and protecting your neurological health.

Q: What else can I do to lower my pesticide exposure risk from living near a golf course?
A: Besides filtering your water, regularly exercising to sweat out toxins, eating organic foods, improving indoor air quality, and advocating for stricter local pesticide regulations all significantly lower your risk.

Alzheimer’s disease is a devastating condition that robs people of their memory, independence, and quality of life. Families often watch loved ones slip into confusion, lose the ability to solve simple problems, and eventually struggle to recognize even the people closest to them. With global cases projected to reach nearly 78 million by 2030, it stands as one of the greatest health challenges of our time.1

What makes this especially urgent is that the disease doesn’t develop overnight. Long before symptoms appear, changes in your brain quietly unfold — changes that are now being studied in surprising places. By exploring how aging impacts both the human body and even certain animals, researchers are uncovering overlooked factors that drive memory loss and cognitive decline.

One discovery gaining attention is the role of specific dietary fats in either protecting or damaging the brain. While certain dietary fats are associated with elevated inflammation markers, other fats — including the odd-chain saturated fat pentadecanoic acid (C15:0) — have been studied for their relationship to cell membrane stability, metabolic markers, and brain aging.

Oddly enough, studying dolphins is helping to uncover how brain deterioration develops, and revealing that raising C15:0 intake has been investigated as a nutritional factor on age-related cognitive change. To see how this connection was made, it helps to look more closely at what the dolphin study uncovered.

Dolphins Reveal Surprising Clues About Human Brain Aging

In a study published in the International Journal of Molecular Sciences, researchers studied dolphins cared for by the U.S. Navy Marine Mammal Program to better understand Alzheimer’s-like changes.2 These dolphins often live decades longer than those in the wild, making them an ideal model for studying aging.

Scientists wanted to know whether dolphins develop the same brain changes seen in people with Alzheimer’s disease, such as sticky amyloid plaques and brain inflammation, and whether C15:0 status is associated with these changes.

• Older dolphins showed brain changes similar to Alzheimer’s in humans — Of the 19 dolphin brains examined, 93% had amyloid plaques, with the highest concentration found in the hippocampus, the brain’s memory center. Older dolphins had significantly more plaques compared to younger ones. In addition, markers of inflammation were widespread, and the hippocampus showed the greatest activity in immune cells that trigger inflammation when the brain is under stress.
These changes closely matched patterns seen in humans — The hippocampus was not only the site of the most plaque buildup but also the region with the highest inflammation, echoing what doctors see in Alzheimer’s patients.
On average, plaque densities in dolphins were measured at 3.8 per square millimeters, falling between levels seen in elderly people without dementia and those with severe memory problems. This observational comparison is again, based on 19 dolphin brains. Meanwhile, the human comparison ranges are drawn from prior literature. Note that these findings are to be interpreted as preliminary.
• C15:0 works on two important brain pathways at once — The cited research reported associations between C15:0 status and markers related to serotonin turnover and dopamine signaling — the brain signal tied to motivation, focus, and movement.
Continuing this line of thought, higher C15:0 status was associated with lower inflammation markers and indicators of brain cell stability. Whether dietary or supplemental C15:0 affects memory or mood in healthy adults remains an open research question.
• C15:0 also addressed hidden drivers of brain decline — Researchers proposed a mechanism in which low C15:0 status may contribute to red blood cell fragility and increased iron-mediated oxidative stress. Low C15:0 intake makes red blood cells fragile, which triggers a chain reaction leading to iron overload and ferroptosis — a destructive form of cell death that spills inflammation and oxidative stress across your body.
In dolphins, this syndrome set the stage for liver, heart, and brain problems. Going back to the dolphin study, higher C15:0 status was associated with reduced markers of this oxidative cycle. And again, whether this translates to memory protection in humans requires further research.
• The biological story ties directly back to you — If you want to protect your brain as you age, the research points to C15:0 as a nutrient associated with cell membrane stability, lower inflammation markers, and sustained neurotransmitter signaling. Investigators have suggested it may be relevant to research on the metabolic factors linked with cognitive aging.

DISCLAIMER: These findings are from laboratory or animal research and may not directly apply to human health.

C15:0 Gains Recognition as a Powerful Nutrient

For a review published in Biochimie, scientists analyzed decades of nutritional and clinical research to determine whether C15:0 should be considered an essential nutrient like omega-3 fats.3 Unlike essential fats that your body can’t produce in sufficient amounts, C15:0 is often missing in modern diets because of the widespread shift away from full-fat dairy and pasture-raised animal products.

The review examined both population studies and intervention trials, highlighting C15:0’s broad effects on metabolic, immune, and cellular health.

• C15:0 linked to lower disease risk — People with higher blood levels of C15:0 had significantly lower rates of Type 2 diabetes, liver disease, and cardiovascular conditions. In long-term studies, these individuals were less likely to die prematurely from chronic diseases compared to those with low C15:0 status. These findings suggest a possible association between dietary C15:0 intake and lower chronic disease incidence, though causation has not been established in interventional research.
In supplementation studies conducted in research settings, purified C15:0 was reported to improve markers of liver function, inflammation, and glucose handling. Effects in participants with metabolic dysfunction varied, and results in research settings may not be applicable to all individuals. These results suggest C15:0 status is a research-relevant factor in the metabolic conditions associated with cognitive aging.
• C15:0 may help stabilize fragile cell membranes — The review described C15:0 as interacting with cellular energy-sensing pathways. Researchers have linked these pathways to fuel efficiency and cellular maintenance, though further work is needed to confirm clinical relevance.
• Inflammation reduction was an observed effect — Chronic inflammation has been associated with many age-related conditions, from heart disease to Alzheimer’s. The review described how C15:0 reduced pro-inflammatory cytokines — chemical messengers that keep your immune system in a constant state of alarm. By lowering these signals, C15:0 helped the body return to balance, preventing the slow, hidden damage that underlies many chronic illnesses.
• Hormone and mitochondrial health were also supported — Researchers reported that C15:0 was associated with changes in stress-related hormone markers and indicators of mitochondrial function. Better mitochondria mean stronger energy production, less fatigue, and more resilience against cellular aging. These effects together explain why people with higher C15:0 levels show greater overall vitality as they age.
• C15:0 deserves to be classified as an essential fat — Just like omega-3s were once overlooked before being universally recognized as vital for heart and brain health, C15:0 is now stepping into the spotlight. For you, this means that ensuring your diet includes adequate sources of C15:0 is one practical step that some researchers have linked to long-term metabolic and cognitive health.

DISCLAIMER: These findings are from research conducted in clinical settings. Results may not apply to all individuals.

Practical Dietary Strategies for Your Long-Term Brain and Metabolic Health

You have more control over your long-term brain health than you might think. The research shows that C15:0, found in full-fat dairy and pasture-raised meats, has been studied as a nutrient that may support cell membrane stability and inflammation balance, with implications for memory and mood research.

At the same time, you need to reduce linoleic acid (LA) from vegetable oils, which research links to mitochondrial stress and have been associated with markers of cognitive aging. It takes about two years to purge LA from your system, but increasing your intake of C15:0 may support cellular remodeling and resilience as LA levels decline. Here’s how to apply this knowledge in your daily life.

1. Replace vegetable oils with healthier fats — Stop cooking with seed oils like soybean, corn, safflower, and sunflower oil, which are loaded with LA and drive chronic inflammation. Swap them for grass-fed butter, ghee, or tallow. Also eliminate ultraprocessed foods — a primary source of seed oils. This single step starts the process of lowering the toxic burden of LA in your body.
2. Increase your intake of C15:0 through food — Bring back organic, full-fat dairy like raw, grass fed milk, yogurt, and cheese if you tolerate them, or choose grass fed beef and lamb. These foods are natural sources of C15:0, which supports cellular integrity and protects your mitochondria from damage.
3. Consider taking 250 milligrams of C15:0 — Use either a pure pentadecanoic acid powder or a verified high-C15 butter or ghee concentrate. Splitting the dose across meals keeps your plasma levels steady and ensures maximum tissue uptake.
4. Track your status to measure progress — Every three months, use an RBC or dried-blood-spot test to confirm that your C15:0 levels are 0.4% or higher and your LA has dropped below 5% of your total fats. These numbers confirm your cells are remodeling and healing. If your numbers stall, it’s a sign to check for hidden sources of vegetable oils or inconsistent dosing.

DISCLAIMER: Talk to your health care provider about whether this testing is appropriate for you.

5. Adopt daily habits that protect your brain from inflammation and sugar swings — Keep your brain sharp by moving your body every day, getting deep, restorative sleep, and using stress-relieving practices like meditation or slow breathing. Cut back on refined sugars and ultraprocessed snacks, since big blood sugar swings leave your brain feeling foggy and drained.

These simple routines work hand in hand with C15:0, lowering inflammation and strengthening brain cells while your body clears out harmful LA and restores healthier function.

FAQs About C15:0 and Brain Aging

Q: What makes Alzheimer’s disease such an urgent health concern?
A: Alzheimer’s disease slowly destroys memory, problem-solving skills, and independence. By 2030, nearly 78 million people worldwide are expected to live with it. Because the disease develops years before symptoms appear, research is increasingly focused on factors that influence brain aging earlier in life.

Q: Why are dolphins being studied to understand Alzheimer’s?
A: Bottlenose dolphins cared for by the U.S. Navy live long enough to show age-related changes in their brains. Researchers found that dolphins naturally develop amyloid plaques and brain inflammation — hallmarks of Alzheimer’s also seen in humans. This makes them a valuable model for understanding brain aging.

Q: What is C15:0, and why is it important for brain health?
A: C15:0, also called pentadecanoic acid, is an odd-chain saturated fat found in full-fat dairy and pasture-raised meats. Research has associated C15:0 with cell membrane stability, lower inflammation markers, and sustained dopamine signaling, which may relate to memory and mood.

Q: How is C15:0 different from the fats found in vegetable oils?
A: Vegetable oils are high in LA, which damages mitochondria, increases inflammation, and speeds up cognitive decline. It takes about two years to clear LA from your body, but C15:0 speeds up this process. C15:0 protects your cells, lowers inflammatory damage, and supports healthier energy production in your brain.

Q: What practical steps can I take to lower LA and raise my C15:0 levels?
A: You can replace seed oils with healthier fats like grass fed butter, ghee, coconut oil, or tallow; eat more full-fat, grass fed dairy and meats; supplement with 250 milligrams of purified C15:0; test your C15:0 and LA levels every few months; and build habits like daily movement, quality sleep, stress management, and limiting ultraprocessed foods to keep your brain sharp.

DISCLAIMER: This article is for informational purposes only and does not constitute medical advice. Consult a qualified health care provider before making changes to your health regimen.

Test Your Knowledge with Today’s Quiz!
Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article.

What can cause fatty liver disease besides alcohol?

Excess linoleic acid from vegetable oils
Excess linoleic acid from vegetable oils can form toxic aldehydes that damage mitochondria, reduce fat burning, and promote liver fat buildup. Learn more.
Too much water with meals each day
Extra protein from factory farmed animal foods
Natural fats from pastured egg yolks

Editor’s Note: This article is a reprint. It was originally published February 2, 2025.

You might think you’d notice right away if you had a hernia, but I can tell you from personal experience that it sometimes sneaks up on you. Not too long ago, I noticed a lump in my groin that just didn’t feel right. It started small, and at first, I paid little attention. Over time, though, it got bigger and would pop out more often, especially when I stood up or lifted something.

In my case, I believe the hernia was the result of not eating enough connective tissues, or collagen, which is necessary to build connective tissue strength. That, combined with heavy resistance training for over two decades, is likely why I developed one. You might be in a similar position — you see a bump, or you feel a dull ache in that area. If you do, know that you are not alone.

When I realized I likely had an inguinal hernia, I started researching my options. Even with my medical training, the amount of conflicting information out there surprised me. You hear stories about people who tried “watchful waiting,” but there’s also a possibility of strangulation — when part of your intestine loses its blood supply because it gets trapped in your inguinal canal.

I want you to know that having a hernia doesn’t mean you’re doomed, but you should know what you’re dealing with to make informed choices.

1 in 4 Men Develop Inguinal Hernias

About 1 million inguinal hernia repairs happen every year in the U.S.1 This means there’s a lot of surgical experience, but it also means you need to be selective. As I went through the process of choosing a surgeon, I saw how tough it is, especially if you don’t have medical training. It’s important to avoid just accepting the first referral you get without asking key questions about the best repair method or the follow-up care you deserve.

I don’t want you to feel stuck in a confusing maze, which is why I invited Dr. Eric Pinnar — who performed my hernia surgery — to talk with me about hernias. He’s a general surgeon located in Florida who has chosen to focus on hernia repairs. As he told me, “About one in four men will develop an inguinal hernia in their lifetime, so you’re certainly not alone.”

If you find yourself dealing with a lump in your groin, be sure to watch the whole interview, as the information it contains will help you choose the best way to address it.

Where That Lump Really Comes From

You might be wondering: how does a hernia happen in the first place? If you’ve pictured a tear in your abdominal wall, you’re on the right track. Think of your belly as a sealed container holding everything in place — organs, tissue, and fat. When there’s a weak point, the material inside pushes through and creates a bump.

Pinnar compares it to a tube of toothpaste: if you squeeze the tube, pressure is evenly distributed unless there’s a hole — then all the pressure goes to that one weak spot. This is especially true in men because you have a spot called the inguinal canal, where your testicles descended before birth. That canal should be closed up tight around the structures that pass through, but sometimes it leaves a gap.

Over time, lifting heavy objects or coughing pushes more tissue or fat through that gap, and you see or feel a bulge in your groin. The bulge might get bigger if you bend or strain and might go away when you lie down. If it stays out all the time, you could have even more pressure or pinching on that tissue.

In many cases, an inguinal hernia isn’t painful in the early stages. You might just see a bump when you step out of the shower or notice it while putting on clothes. But when the gap gets larger, or if a piece of intestine slips into that hole and can’t get back out, it becomes a real emergency. That’s when you risk strangulation — where the blood supply is blocked and tissue dies. If that’s happening, you’ll usually feel pain.

Because of this risk, Pinnar recommends fixing a hernia as soon as you’ve discovered it. “It’s going to get worse over time,” he says. “The longer you wait, the bigger it gets, the harder it is to fix.” In other words, waiting might sound harmless, but that small gap doesn’t heal itself — and the watchful-waiting approach typically leads to bigger problems down the line. If you’ve already had a hernia for a while, recognizing this allows you to take the best next step.

2 Main Hernia Repair Options

If you do decide to fix a hernia, you’ll find there are two main approaches: open repair or minimally invasive repair. Open repair is the conventional method where your surgeon makes an incision in your groin and closes the gap there causing the hernia.

Minimally invasive repair, also called laparoscopic or robotic surgery, is done through a few small incisions in your abdominal wall, letting your surgeon patch the hernia from the inside. I want you to be aware that both methods work well depending on the circumstances.

The right choice depends on your overall health, the size of your hernia, and your surgeon’s experience. During my journey, I learned that hernia repair causes more tension on your tissues if you choose a non-mesh approach. Pinnar explains that when you pull those muscle layers together, you’re putting the tissue under tension.

That causes more pain and a higher chance of hernia recurrence. “It violates one of the cardinal rules of surgery, one of the principles of surgery, which is don’t put anything together under tension,” he says.

Still, some people prefer a non-mesh approach because they worry about having a foreign material in their body. If you’re thinking about that, you should discuss your concerns with your surgeon and ask about the pros and cons for you. Minimally invasive procedures, on the other hand, usually involve placing a small piece of mesh behind the hole from inside your belly. Your surgeon uses instruments guided by a tiny camera or a robotic console.

You typically recover faster with the closed laparoscopic repair, because you won’t have a larger incision in your groin, and many patients feel less post-operative pain. Speaking from experience, I was surprised by how small the incisions were — typically 5 millimeters (mm) to 8 mm. But, even laparoscopic incisions need time to recover, so you still have to be cautious in the days and weeks afterward.

Keep in mind that surgeons differ in which approach they prefer, so it’s best to find someone who has done a lot of the repair style that fits your situation. Ask how many hernia repairs they do in a year and why they recommend a certain technique for you. That’s exactly what I did with Pinnar. Hearing his rationale and experience helped me realize that there isn’t a single right answer for everyone.

You need to look at your medical background, the hernia’s size, and your personal comfort with each procedure.

What Is Surgical Mesh and Why Do Surgeons Use It for Hernia Repair?

Synthetic surgical mesh is typically made of a lightweight plastic material known as polypropylene, which many surgeons have used for years in hernia repairs. The idea is to cover the gap so you don’t rely solely on stitching the muscle layers together under tension. When mesh is placed in the right spot, your body’s cells grow into it, creating a stronger patch that holds up over time.

If someone simply stitches the gap under tension, there’s a bigger risk those stitches will rip through the tissue.

Pinnar explains that people who choose a non-mesh repair often do so because they don’t want a foreign body. I felt this way too, initially, but the data show a higher chance of recurrence when you don’t use mesh. In fact, Pinnar states that adding mesh reduces the likelihood of the hernia coming back by around 50%. Mesh materials have also improved significantly, making them lighter and more flexible.

You might wonder if mesh is safe to leave in your body. In most cases, surgeons see very few complications directly linked to the mesh itself. Yes, infection is possible with any foreign material, but Pinnar mentioned he hasn’t had a single case where a mesh patient needed it removed for an infection. While rare problems do occur, you keep the risk low by choosing an experienced surgical team.

If you’re worried about putting plastics in your body, a rightful concern, keep in mind that the average person eats about 5 grams of plastic per week — about the amount found in one credit card.2 Pinnar says the amount of plastic mesh used in hernia repair is “not even close” to one credit card — so it’s unlikely to be a significant risk for most people.

However, there is some evidence that a permanent foreign body can cause persistent abdominal pain that never resolves in some individuals due to an inflammatory reaction.

This is one of the reasons why I opted for a biocompatible non-plastic mesh that is absorbed in the body within a year. These are all biocompatible or absorbable meshes. When you’re deciding on a surgeon, ask about which mesh option they use and why they recommend them.

My personal preference is a biocompatible, absorbable mesh rather than a permanent plastic one. However, this study suggests that with the latest mesh technology, there may be no significant difference between the two.

Your Roadmap to a Stronger Future

I want you to feel as prepared as possible if you face an inguinal hernia repair. Having recently navigating this challenging process, I learned that a bit of planning goes a long way. First, talk openly with your surgeon about what happens before, during, and after the operation. Ask how much rest you’ll need, when to safely return to everyday activities and what signs might suggest a problem.

I discovered you shouldn’t push your limits early on — give your body time to rest and adequately heal. I would suggest doing as little as possible for the first two weeks following surgery. Limit your walking to roughly 2,000 steps per day so that the energy you would normally expend on exercise can instead be channeled into recovering from the surgical trauma. It may not be obvious at first, but your body requires a great deal of energy to repair, regenerate, and heal. This is not the time for vigorous walks or workouts.

If you or someone you know is preparing for this surgery, be aware that a minimum two-week recovery period is common, and many individuals need more than four weeks of largely bed-bound rest. You will likely be able to do only brief walks around the house for the first couple of weeks, and that is completely normal. It gives your body the chance to focus its resources on healing.

I also recommend taking full advantage of narcotic analgesics — within reason — so as not to repeat my mistake of under-managing pain. The discomfort can become intense enough to cause nausea and suppress your appetite. Keeping these medications at the lowest effective dose usually helps significantly with recovery but remember that narcotics can lead to constipation. To prevent straining, it is important to keep your stools soft, by taking extra magnesium.

Another important point is that your energy level after surgery may be lower than expected. Your body is directing resources to the repaired area, so daily tasks or errands that once felt effortless can become exhausting. Rather than pushing through the fatigue, it is better to rest and allow your tissues to rebuild. I noticed firsthand that when I attempted longer walks too early, I ended up more sore and slowed my progress.

Every person’s situation varies, but a closed laparoscopic procedure often leads to the best overall experience — particularly when performed with the da Vinci robotic system. However, only a small percentage of hernia surgeons are fully trained in this method. Ideally, you should look for a surgeon who has completed at least 500 such cases and, preferably, has thousands of procedures under their belt, ensuring both skill and expertise with the technique.

Pinnar also noted that each person’s healing journey is unique. While some people bounce back quickly, especially if their hernia was small and their overall health is good, others take much longer, and that’s OK. You’ll want to watch for any unusual swelling, redness, or persistent pain that gets worse instead of better. In most cases, though, you should see steady progress as your incision heals and the repaired spot gains strength.

By staying informed, you bypass a lot of confusion around hernia repairs. You won’t have to rely on luck or random searches on the internet. You’ll know why you’re choosing one method over another, why mesh is often a smart move, and how to pace your recovery so you avoid setbacks. This knowledge will spare you a world of worry.

And if you ever feel stuck or uncertain, continue asking questions until you get the clarity you need. If you’d like to learn more about Pinnar’s practice in particular, find him online at Advanced Hernia Specialists.

Your liver works like a factory, processing everything you eat and drink, filtering toxins, producing important compounds, and supporting digestion. But when too much fat builds up inside this factory, its operations begin to break down. This is what happens with fatty liver disease, which now affects about 47.8% of U.S. adults, making it one of the most common chronic liver conditions.

Despite its prevalence, fatty liver disease remains poorly addressed because its underlying mechanisms have been oversimplified and misunderstood for decades. In my narrative review, “Fatty Liver Reexamined: Choline and Mitochondrial Toxin Amelioration,” published in the World Journal of Biological Chemistry, December 5, 2025, I reveal evidence showing fatty liver disease is not just about fat storage, but a deeper problem rooted in mitochondrial breakdown.

Two key compounds, ethanol and linoleic acid (LA), play a central role in its development. One nutrient, however, may offer a vital line of defense — choline. This article summarizes the key points of my paper. You can view the full published paper below, or for an easier read, download the simplified paper at the end of the article.

> > > > > Click Here

Editor’s Note: This article is a reprint. It was originally published September 1, 2024.

As an advocate for the crucial role of mitochondrial health in overall wellness, I was thrilled to have the opportunity to sit down with renowned mitochondrial researcher Hemal Patel, a professor in biology at the University of California in San Diego.

We discussed the latest breakthroughs in our understanding of these remarkable cellular powerhouses, as well as the fascinating connection between mitochondrial function and the gut microbiome. Patel and I share the view that impaired mitochondrial function lies at the heart of most chronic diseases. As he stated:1

“People tend to think of mitochondria as involved in longevity, which is healthy aging. But there are [many] other things that people think are involved as well, which may or may not be important … where the pendulum is shifting is it’s really about the mitochondria at the end of the day. If you don’t have those, and if you’re not making good energy, none of those other factors matter at the close of everything.”

This sentiment echoes my own conviction that optimizing mitochondrial health is the single most important step you can take to achieve vibrant, lasting health.

Diving Into Your Mitochondrial Landscape

Patel provided fascinating insights into the sheer scale and complexity of the mitochondrial network within the human body. There are about 100,000 trillion mitochondria in your body,2 each with hundreds of electron transport chains.

The staggering number of these energy-producing organelles, each with their own intricate machinery, underscores just how vital they are to your cellular function and, by extension, your overall well-being. One of the most intriguing aspects of our discussion centered on the endosymbiotic theory of mitochondrial evolution.

As Patel described, these organelles are believed to have originated as independent microbes that were incorporated into the earliest eukaryotic cells about 1.5 billion years ago. This symbiotic relationship not only allowed for the development of more efficient energy production, but also gave mitochondria the ability to “regulate key processes that tie to cell death and survival.” According to Patel:3

“These organisms, and maybe they were aliens at the time, got incorporated into the cells, and they created the symbiosis that then allowed some magical next steps to happen. And everything in life is fixated on growth, and everything that’s fixated on growth is dependent on energy. Whether it’s a good or bad growth, it requires energy to do it, and so mitochondria changed that currency in a dynamic way.

Biochemical processes that made energy before that were inefficient, right? You can cook things, but you couldn’t cook them fast enough and sort of accelerate enough. Mitochondria gave us that acceleration to get to that next step. And from that perspective, people have sort of always thought of them as energy makers, the powerhouse of the cell. I think that’s almost completely true.

But the other thing that they don’t realize is, because we have this organism that’s now a symbiont in our cells, it regulates other things as well. It needs to survive, and in order to ensure survival, it regulates key processes that tie to cell death and survival. I think that’s the more important feature. Energy is a balance of that, but it’s really their ability to signal, sense and organize …”

The Relationship Between Your Mitochondria and Cellular Membrane

Patel’s groundbreaking work expands on the intimate connection between mitochondria and the cellular membrane, especially the specialized microdomains known as caveolae. He believes the cell membrane is actually the most important part of your cells:4

“I’ll ask people what’s the most important part of the cell? And most people will say the nucleus, because we’re taught to think about the central brain and the control center of stuff. The next thing that people say is mitochondria, because they know about the energy and energetic systems. Very few people say the cell membrane is the most important part of the cell. And as a cell membrane biologist, this is the most important part, right?

It’s what defines a cell. It’s what defines who you are. When you have this conglomeration of cells come together, it’s the first barrier that’s going to see any kind of stress. I agree that in all these chronic diseases, mitochondrial dysfunction is the end effect. The primary effect, I would argue, is a defect in the membrane, which then ultimately leads to this demise of energy generation and utilization in the cell.”

Further, as he explained, “Every metabolic cell has this interesting connection between the membrane and the mitochondria. And in the heart, there’s this particular interaction where it happens almost all the time. If there’s mitochondria at the cell surface, it’s almost 100% of the time associated with this microdomain.”

Even more intriguing, Patel suggests that these caveolae structures may actually function as a “capacitor for oxygen,” serving as a specialized storage and delivery system for this vital molecule. He described how the high concentration of cholesterol within these microdomains allows them to bind and regulate the flow of oxygen into the cell, thereby protecting the mitochondria from the deleterious effects of oxidative stress.

“We think that this membrane actually becomes the storage conduit and the channel by which oxygen gets tempered and delivered into the cell,” he explained. “It works as a capacitor, and we’ve published a bunch of reviews on this concept, and this idea that the caveolae is a capacitor for oxygen and metabolism.”5

Your Mitochondrial-Gut Axis and Predicting Disease with Your Microbiome

Patel’s research also highlights the intricate relationship between mitochondrial function and your gut microbiome. As he shared:6

“The gut and the rest of the mitochondrial network in your system are interacting and engaged, where, if your vagal nerve and your gut are connected, you’re sending different signals in terms of who and what you are. It’s changing the entire composition of that and you’re making new metabolites that then we can capture in plasma that do unique, amazing things when we test this out in the cell-based system.”

This two-way communication between your gut and your mitochondria, facilitated by the production of microbial metabolites, represents a promising frontier in our understanding of how to optimize human health. As Patel noted, his research has shown that even a short-term shift in the gut microbiome, such as that observed during a week-long meditation retreat, can have a profound impact on markers of metabolism and overall well-being.

Patel and colleagues have even used machine-learning algorithms to analyze gut microbiome data and predict the presence of various disease states. As he explained:7

“We can predict with just looking at the metagenomic sequence … you can train the machine-learning system what anxiety looks like in terms of the microbiome, and then give it some controls to say this is not what anxiety looks like, and then start feeding it knowns and having it predict.

It can predict anxiety at about 74% accuracy, cancers, because it’s so populated with breast cancer, almost 90%. PTSD [post-traumatic stress disorder], which is a little more complicated, like 65%.”

Ultimately, Patel said, “With more and more data, you can get to the state where you’ll be able to look at unique series of factors that are very limited. You want to run all of them to then start predicting various diseases.” Then, you can dial in on the underlying causes and make changes to help prevent them.

The Black Hole Spiral of Premature Death

Your colon also plays a role in driving mitochondrial dysfunction and poor health. As I explained, I believe that the gradual breakdown of your colonic epithelium, driven by factors like overconsumption of linoleic acid (LA) from polyunsaturated fats (PUFAs) found in seed oils. This and other mitochondrial poisons lead to a disruption in the delicate oxygen balance within your gut.

This, in turn, creates an environment that supports the proliferation of harmful, oxygen-tolerant microbes, while inhibiting the growth of the beneficial, oxygen-intolerant microbes that are crucial for gut health and overall well-being. Mucin serves as the glue that holds your colonic epithelium together. The colonocytes, or cells lining your colon, create a barrier and seal that needs to be maintained.

When disrupted, I view this as a metaphorical “black hole spiral” — a progressive, downward spiral toward premature death.

Until an intervention addresses what is damaging your colonocytes and restores the proper oxygen levels, the population of beneficial, oxygen-intolerant microbes cannot be reestablished. This mitochondrial-gut microbiome communication is crucial, but if the oxygen-tolerant pathogenic bacteria predominate, the beneficial bacteria are crowded out and you simply are unable to produce the necessary metabolites to thrive.

Unless you can remove the excess oxygen from your colon, even the best lifestyle factors like exercise, sleep, nutrition, and supplements will not lead to improvement. However, you cannot simply introduce probiotics to replenish your oxygen-intolerant microbes, as commercially available probiotics are often non-viable.

They provide postbiotic benefits but cannot serve as a true “seed” to reestablish the proper microbial community. The environment should be right for these microbes to thrive, just as you cannot expect a seed to grow in a desert. Avoiding mitochondrial poisons, like LA and endocrine-disrupting chemicals, is key toward this end.

Overcoming the Limitations of Conventional Mitochondrial Testing

Patel also shared insights on the limitations of conventional approaches to assessing mitochondrial function. He explained that the majority of preclinical studies utilize young, healthy animal models, which fail to accurately reflect the complexities of human disease.

To overcome these challenges, Patel highlighted the importance of developing more sophisticated, clinically relevant models that incorporate factors like age and existing disease states. “If you’re going to develop preclinical therapeutics, you really have to look at disease models that you’re testing it in, ultimately, and relevant disease models that model the human condition.”8

Patel also shared his perspective on the limitations of traditional muscle biopsy-based mitochondrial testing, which he described as “painful” and “self-limited.” To address this, his team has been exploring the use of novel, less-invasive approaches, such as the analysis of blood samples:9

“We’ve been doing this in cell systems for probably about a decade. And who knew humans would be interested in knowing about their mitochondrial biology? And so we were working on a series of studies where we were doing muscle biopsies, which is the gold standard. We do lots of clinical trials with collaborators on campus.

They give us muscle tissue, we then look at mitochondrial function in that muscle tissue and give you all kinds of ideas about whether, using fat, glucose, ketones, how which complex is defective? How you’re using electrons, is it working the right way? Those sorts of things that you can manipulate at that level. The problem is there’s no way to scale this, and it’s painful.”

Instead, Patel and his team developed a commercial test called “mescreen” that allows individuals to obtain a comprehensive assessment of their mitochondrial function from a simple blood draw. This innovative approach not only provides valuable insights into a person’s metabolic health, but also paves the way for more widespread adoption of mitochondrial testing as a tool for preventive and personalized health care.

Forging a Collaborative Path Forward

The intersection of mitochondrial biology, gut health, and personalized medicine represents a promising area for future collaboration. With Patel’s expertise in mitochondrial biology and the gut-microbiome axis, and my own focus on the crucial role of the colonic environment, I believe we are poised to make significant strides in our understanding of how to optimize human health and longevity.

As we move forward, I am excited to continue exploring the miraculous world of mitochondria, and to uncover the intricate connections between these cellular powerhouses, the gut microbiome and the overall state of your health. I believe we can uncover the keys to unlocking vibrant, lasting wellness for individuals and communities alike.

Looking ahead, the work of researchers like Patel holds immense promise for the future of health care. By deepening our understanding of mitochondrial function and its intricate relationship with the gut microbiome, we can develop more targeted, personalized interventions to address the root causes of chronic disease.

From the use of machine learning to predict disease risk based on microbiome profiles, to the exploration of novel mitochondrial-targeted therapies, the field of mitochondrial medicine is poised to revolutionize the way we approach wellness and longevity.

By empowering individuals with the knowledge and tools to optimize their mitochondrial health, we can unlock a new era of proactive, preventive health care that addresses the underlying drivers of disease, rather than simply treating the symptoms.

When you step into a sauna, your body does something remarkable; it mimics one of its oldest and most effective defense strategies: a fever. That deliberate rise in temperature is more than relaxation or a good sweat. It’s a signal. And your immune system is listening.

Research published in the journal Temperature shows that even a single sauna session sets off a rapid, measurable shift in how your immune system behaves.1 Within minutes, defensive cells move out of storage and into circulation, ready to identify and neutralize threats. Communication between immune cells changes too, becoming more coordinated and responsive. It happens in real time, while you’re still in the heat.

What makes this finding so striking is how reliably it occurs. The response didn’t depend on being young, lean, or in peak health. It happened across a wide range of adults, including those carrying the kind of everyday health burdens many people deal with. That suggests the mechanism is built into human biology and available to nearly anyone willing to sit in the heat long enough to trigger it.

This matters because infections move quickly. If your immune system is already activated and circulating when a pathogen arrives, you gain a head start that can shape whether you get sick at all, or how hard the illness hits. It also helps explain why regular sauna users tend to experience fewer respiratory infections and lower rates of several chronic diseases.2 To understand why heat has this effect, and how to use it without overdoing it, it helps to look at exactly what happens inside your body during and after a session.

A Single Sauna Session Rapidly Mobilizes Your Immune Defense

To see exactly how this plays out, a team of researchers put the sauna-immune connection under the microscope, tracking what happens in real time as people participate in a standard Finnish sauna session.3

The researchers focused on immune cells and signaling molecules, asking a simple but powerful question: does heat exposure activate your immune system in a meaningful way? To find out, they measured blood markers before, immediately after, and 30 minutes after a 30-minute sauna session at about 73 degrees C (163 degrees F).4

The researchers studied 51 middle-aged adults, including both men and women around age 50, many with common health risks like high blood pressure or obesity. That matters because it mirrors real-world conditions. These were not perfectly healthy individuals. Despite that, the immune response was clear and immediate. White blood cell counts rose right after the sauna session, and some remained elevated even after recovery.

• Body temperature increase triggers a full immune response — During the sauna session, body temperature rose from about 36.4 degrees C (97.5 degrees F) to 38.4 degrees C (101.1 degrees F). That increase acts like flipping a switch. As your temperature climbs, your body moves immune cells into circulation, where they’re ready to detect and attack threats. The study found that total white blood cells increased significantly.
• Your immune system deploys in waves — Neutrophils and lymphocytes, the first responders, surged immediately and stood down within 30 minutes. A second wave stayed elevated longer, continuing to patrol after the session ended. In simple terms, your body sends out a rapid response team first, then keeps backup forces circulating even after the heat exposure ends. That layered response strengthens your ability to deal with incoming threats.
• The timing of the response gives you a short-term advantage — The most dramatic changes happened immediately after the sauna session, not hours later. If your immune system is already activated and circulating at higher levels, you have a stronger early defense, which is important because infections often take hold quickly.
The fact that some immune cells remained elevated after 30 minutes shows that the effect doesn’t disappear instantly. Your body stays on alert for a period after the heat exposure ends.
• Heat affects immune signaling, not just cell counts — Beyond cell numbers, the researchers measured 37 different cytokines, which are signaling molecules your immune system uses to communicate.
Only a few changed directly, but there were 18 strong links between body temperature increases and cytokine activity. Think of cytokines as text messages between immune cells. As your temperature rises, those messages increase or shift, coordinating a more organized and effective response.
• The key mechanism is immune cell mobilization — The study makes it clear that sauna heat stress pushes immune cells out of storage areas and into your bloodstream. This process is called mobilization. Instead of waiting in reserve, your immune cells circulate where they can respond faster. That improves surveillance, meaning your body is better prepared to detect infections early and act on them quickly.
Interestingly, heat drove the communication changes (cytokines) and the troop movements (white blood cells) through different pathways. Your body is running two coordinated systems in parallel — one mobilizing cells, the other tuning how they talk to each other. Together, they create a coordinated immune response triggered by heat.
• This is a controlled stress that strengthens your defenses — The researchers emphasized that this is an acute, short-term response, not chronic inflammation. That distinction matters. Chronic elevation of white blood cells signals disease, but a temporary spike like this reflects a healthy activation. Your body treats the heat like a training session. Each exposure reinforces your ability to respond when a real infection shows up.

The Best Way to Know When You’ve Had Enough: Monitor Your Core Body Temperature

While sauna room temperature and session duration are useful starting points, the most accurate way to optimize your sauna session is to monitor your actual core body temperature using an oral digital thermometer. This personalized approach accounts for individual variations in heat tolerance, body composition, and acclimation status.

Why This Method Works

Research shows that the therapeutic benefits of sauna — including heat shock protein activation, cardiovascular improvements, and enhanced recovery — are triggered when your core body temperature rises to specific thresholds, not simply by the room temperature or time spent inside.
Since individual responses to heat vary significantly based on factors like body mass, hydration status, fitness level, and heat acclimation, using a thermometer gives you direct feedback on what matters most: your body’s actual response.

Target Temperature Guidelines

Using an oral digital thermometer:

• Beginner target — Work toward reaching an oral temperature of 100 degrees F (37.8 degrees C)
• Optimal target — Gradually progress to 101 degrees F (38.3 degrees C) for maximum heat shock protein activation
• Do not exceed — 101.5 degrees F oral temperature (38.6 degrees C)

Important note on oral vs. core temperature: Oral temperature typically reads approximately 0.5 to 1 degrees F (0.3 to 0.5 degrees C) lower than true core (rectal) temperature.5 An oral reading of 101 degrees F corresponds to a core temperature of approximately 101.5 to 102 degrees F (38.6 to 38.9 degrees C) — the range research associates with robust heat shock protein induction and therapeutic benefits.

How to Use This Method

1. Take your baseline — Before entering the sauna, record your oral temperature (typically 97.5 to 98.6 degrees F / 36.4 to 37 degrees C).
2. Check periodically — Keep thermometer out of the sauna as it will prolong its life and give you better measurements. After 10 to 15 minutes in the sauna, or as soon as you feel hot, measure your temperature. Be sure to put thermometer outside the sauna after measuring your temperature.
3. Track your progress — First few weeks: Exit when you reach 100 degrees F (37.8 degrees C). After acclimation (2 to 4 weeks of regular use): You may extend sessions until reaching 101 degrees F (38.3 degrees C). Never exceed 101.5 degrees F oral temperature.
4. Listen to your body — If you feel dizzy, nauseous, or unwell at any temperature, exit immediately regardless of the thermometer reading.

The Science Behind These Numbers

• Heat shock proteins (HSPs) are activated when core temperature reaches approximately 38.5 degrees C (101.3 degrees F) or higher
• Research shows that time spent with core temperature ≥38.5 degrees C correlates with greater HSP72 mRNA expression6
• Core temperatures above 39.4 degrees C (103 degrees F) approach hyperthermia risk territory7
• The 101 to 101.5 degrees F oral target keeps you in the therapeutic zone while maintaining a safety margin

Why This Beats Room Temperature Alone

A 175 degrees F traditional sauna may raise one person’s core temperature to 101 degrees F in 15 minutes while taking another person 25 minutes to reach the same point. Similarly, a 140 degrees F infrared sauna session may be perfectly adequate for one person while insufficient for another. Your oral thermometer tells you what’s actually happening in your body.8

Quick Reference Summary

Parameter
Guideline

Measurement tool
Oral digital thermometer

Beginner target
100 degrees F (37.8 degrees C) oral

Optimal target
101 degrees F (38.3 degrees C) oral

Maximum safe limit
101.5 degrees F (38.6 degrees C) oral

Thermometer
Keep outside of sauna

How to Trigger a Faster Immune Response Using Sauna Heat

Your immune system depends on a combination of factors to function well — nutrition, sleep, light exposure, movement, and controlled stress among them. Heat is another one of those factors, and it’s often missing in modern life.

A meaningful rise in your internal temperature sends a clear message to your body. It tells your immune system to shift into a more active state. This isn’t about mild warmth. It’s about a measurable increase in body temperature that prompts immune cells to move into circulation, communicate more effectively, and stay ready for incoming threats.

When that signal is absent, your immune response tends to stay less responsive. Bringing it back into your routine gives your body another tool to stay prepared. The goal is not to rely on heat alone, but to use it alongside other foundational habits so your immune system responds faster and more effectively when it matters.

A quick note before you start: heat is a stressor, and not every body is ready for it. If you’re pregnant, managing a heart condition, taking medications that affect circulation or hydration (beta-blockers, diuretics, and stimulants are common ones), or you’ve recently had alcohol, check with your health care provider first.

1. Train your immune system by reaching the right temperature — Time in a sauna means nothing if your body temperature doesn’t rise enough. What matters is getting your oral temperature up to at least 100 degrees F, then working toward 101 degrees F as you adapt. That is the range where your immune system shifts into a more active state.
If you’re just sitting in heat without reaching that threshold, you’re not getting the full benefit. Focus on the response inside your body, not the clock on the wall.
2. Use a thermometer to make your sessions precise and personal — Your body doesn’t respond the same way as someone else’s. That’s why guessing doesn’t work. Take your temperature before you go in, then check it after 10 to 15 minutes and again as you heat up. This gives you direct feedback on what your body is doing.
Once you see how quickly you reach 100 degrees F or higher, you can adjust your sauna sessions with confidence. This is how you turn sauna use into a targeted tool instead of a random habit.
3. Stay in the heat until you hit your target, not just until you feel uncomfortable — Discomfort is not the signal. Temperature is. If you step out too early, before your body reaches that immune-activating range, you cut the process short. Stay in long enough to reach your target temperature, then exit. That’s where the immune cell mobilization begins. If you feel dizzy or unwell, get out immediately. Otherwise, let your body complete the response you’re trying to trigger.
4. Repeat sessions consistently to build a faster baseline response — One session wakes your immune system up. Repetition trains it. When you expose your body to this heat signal a few times each week, your system becomes more efficient at mobilizing immune cells quickly. Over time, your body learns to respond faster and more effectively. If you go long stretches without this stimulus, that responsiveness fades. Consistency is what turns a short-term boost into a lasting advantage.
5. Support cellular energy so your immune system has the fuel to respond — Heat triggers the response, but energy powers it. If your cells struggle to produce energy, your immune system can’t mobilize effectively. Make sure you’re getting enough carbohydrates to support cellular energy, keep protein intake strong with a focus on collagen-rich foods, and avoid seed oils, including soybean, corn, sunflower, safflower, and canola oils, that interfere with mitochondrial function.
When your energy systems are working efficiently, your immune response becomes faster, stronger, and more reliable every time you use heat as a trigger.

FAQs About Sauna Bathing and Your Immune System

Q: How does sauna heat help my immune system respond faster?
A: When your body temperature rises during a sauna session, it triggers your immune system to shift into a more active state. Immune cells move out of storage and into your bloodstream, where they’re better positioned to detect and attack pathogens. At the same time, communication between those cells becomes more coordinated, helping your body respond quickly when a threat appears.

Q: What temperature do I need to reach to activate this response?
A: The key is not just sitting in heat but raising your internal temperature. An oral temperature of about 100 degrees F is a starting point, with stronger effects closer to 101 degrees F. This range signals your body to activate immune defenses. Going beyond 101.5 degrees F is not recommended — that’s the edge of the therapeutic window, and pushing further raises your risk of heat illness without added benefit.

Q: How quickly does my immune system respond during a sauna session?
A: The response happens fast. In the research, immune cells increased immediately after a single 30-minute session and some stayed elevated for at least 30 minutes afterward. That means your immune system becomes more alert while you’re still in the heat and remains on standby for a short period after you finish.

Q: Do I need to use a sauna regularly to see benefits?
A: One session activates your immune system, but repeated sessions train it. When you use a sauna several times per week, your body becomes more efficient at mobilizing immune cells quickly. This improves your baseline response, so your immune system reacts faster when you encounter an infection.

Q: Is heat the only factor that affects my immune system?
A: No. Your immune system depends on multiple factors, including nutrition, sleep, movement, and light exposure. Heat is one important signal that many people lack. When you combine regular sauna use with strong foundational habits, your immune system becomes more responsive and better prepared to handle infections.

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