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A New Series of Health Insights Is on the Way

IMPORTANT

A New Series of Health Insights Is on the Way
Our team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what’s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what’s changing →

The organic food industry has grown tremendously over the past few decades, but concerns remain about the integrity of organic labeling and certification. In my eye-opening interview with organic industry watchdog Mark Kastel, he discusses the challenges facing organic consumers and farmers, offering insights on how to find truly healthy, ethically produced food.

Kastel co-founded The Cornucopia Institute, which celebrates its 20th anniversary in 2024, and is also executive director and founder of OrganicEye. He notes that while the 1990 Organic Foods Production Act was well-intentioned, its implementation has been problematic:1

“Congress, in 1990, passed the organic foods production act. It gave the USDA [U.S. Department of Agriculture] the responsibility to protect industry stakeholders, so farmers, ethical business people and eaters, consumers, protect them from unfair competition and fraud. And the legislation itself is really pretty solid and well-intended.

Unfortunately, like a lot of things that happen, it gets handed over to the bureaucrats in Washington and the political appointees of both parties. Something gets lost in translation.”

Kastel explains that, initially, the USDA was resistant to regulating organic food, viewing it as just a “marketing scheme.” However, as the U.S. organic food industry has grown to $61.7 billion annually,2 large agribusiness corporations have bought out many pioneering organic brands.

This has led to efforts to make organic certification less rigorous and more profitable. Globally, the organic industry is now a $205.9 billion industry, projected to reach a worth of $532.72 billion by 2032.3

The 2 Faces of Organic

> > > > > Click Here

A few days. That’s all it took for a refined, fiber-stripped diet to measurably damage emotional memory in aging brains, according to research published in the journal Brain, Behavior, and Immunity.1 That finding overturns a widespread belief — that you need years of poor eating before your brain pays the price. The researchers set out to answer a specific question — is it the fat, the sugar, or something else entirely about refined diets that harms the aging brain?

Their answer pointed to a nutritional gap, and what followed was a chain of biological consequences stretching from the gut to deep inside brain cells, revealing how quickly modern processed foods undermine the systems that keep your memory sharp. Those discoveries prompted researchers to investigate exactly how refined diets disrupt emotional memory and why the aging brain responds so strongly to this nutritional pattern.

Refined Fiber-Free Diets Quickly Weaken Emotional Memory in Aging Brains

For the study, researchers examined how refined diets influence memory and brain cell function in both young and older animals.2 The research team fed animals several types of refined diets that varied in fat and sugar levels but shared a key characteristic — they contained no dietary fiber. Their goal was to determine whether specific nutrients or the refined nature of the diet itself drives rapid changes in brain function.

The findings revealed that the absence of fiber, not the amount of fat or sugar, strongly influenced memory changes in older brains. Researchers also evaluated brain cell energy production, immune activity, and molecular signaling pathways to identify the biological reasons behind these effects.

• Older brains showed rapid memory decline after exposure to refined diets — After only a short period on the refined diets, the older animals displayed clear impairments in emotional memory, a type of memory governed by the amygdala, a small almond-shaped brain structure that processes emotional learning. Younger animals eating the same diets showed far fewer problems, which highlights how aging increases vulnerability to poor dietary patterns.

Without fiber, the aging brain lost its grip on emotional memories — the very experiences that teach us what to avoid and what to trust. Researchers observed that every refined diet tested produced similar impairments in amygdala-dependent memory.

According to researcher Ruth Barrientos with The Ohio State University, “The amygdala is important for learning the association between something fearful and a bad outcome. And we found that all of the refined diets … impaired memory that’s governed by the amygdala.”3

• Fiber deficiency stood out as the common factor across all harmful diets — Each diet varied in fat and sugar content, yet every one of them removed dietary fiber. That common thread drew attention to the role of the gut microbiome — the community of bacteria in your digestive tract that relies on fiber as fuel.

When researchers examined the animals’ digestive systems and blood samples, they discovered a sharp drop in butyrate levels. Butyrate is a short-chain fatty acid (SCFA) created when gut bacteria break down fiber. It circulates throughout your body and even reaches your brain, where it influences inflammation and nerve signaling. When fiber disappears from the diet, butyrate production collapses.

The researchers explained that “low butyrate, as a result of a lack of fiber, is a culprit.” That finding might suggest the fix is simple — just add fiber back. But as I explain later, restoring fiber to a damaged gut too quickly can backfire, worsening inflammation instead of resolving it. The solution requires a more careful sequence.

• The emotional memory center of the brain — the amygdala — proved especially sensitive — Emotional memory allows you to connect actions with consequences. It helps you remember painful experiences, recognize threats, and adjust your behavior to avoid danger. When this system fails, your brain loses an important safety mechanism.

The study found that the amygdala showed broad vulnerability to refined diets in older animals, even when the diets contained different fat and sugar levels. In contrast, another memory center called the hippocampus — responsible for spatial and autobiographical memory — declined only under certain diet conditions. This difference shows that emotional memory systems respond faster to poor nutrition than other forms of memory.

• Damage appeared quickly and didn’t require obesity — Many people assume diet harms the brain only after long-term weight gain or metabolic disease develops. The researchers challenged that idea. They observed measurable cognitive problems in the animals after only a short period of refined eating.

Although some weight gain occurred, the brain changes appeared far earlier than obesity. Barrientos emphasized the speed of the effect, stating, “These effects on the brain after you eat something are pretty rapid. You can experience this unhealthy cognitive dysfunction well before you reach obesity.”

How Refined Diets Shut Down Cellular Energy in the Brain

The memory impairments described above raise an important question — what’s actually breaking down inside brain cells to cause this damage? When the researchers looked deeper, they found the problem extends beyond signaling and inflammation. The very machinery that powers brain cells was grinding to a halt.

• Brain immune cells lost the ability to produce energy efficiently — The researchers also investigated what happened inside brain cells themselves. They focused on microglia, specialized immune cells that monitor the brain’s environment and support memory processes. Inside these cells sit mitochondria — tiny structures that generate the energy required for nearly every cellular task.

In the aged animals eating refined diets, the tiny power generators inside brain immune cells slowed down dramatically — producing far less of the energy those cells need to support memory. The mitochondria still functioned, but they produced energy at a much lower rate. That loss of energy interferes with the complex signaling required for memory formation and recall.

• Young brains adapted to dietary stress but aging brains struggled — Another important discovery involved metabolic flexibility, which describes how well cells adjust their energy production when conditions change. It’s similar to how a healthy heart can speed up during exercise and slow down at rest.

Aged brain cells on refined diets lost that adaptability — they were stuck idling and couldn’t rev up when the brain needed more energy. When researchers challenged the brain cells with increased energy demands in laboratory tests, young microglia adapted and maintained their activity.

The aged microglia didn’t respond the same way. Their mitochondria showed limited ability to increase energy production, leaving the cells stuck in a low-power state. This reduced flexibility weakens the brain’s resilience when it faces nutritional stress. For aging adults, this means dietary quality plays a far greater role in maintaining cognitive function.

• Refined diets disrupted key brain proteins tied to memory signaling — The research team also performed proteomic analysis, a method that measures thousands of proteins inside tissues.

They found that refined diets disrupted hundreds of proteins — many involved in producing cellular energy and in transmitting signals between brain cells. One cluster of damaged proteins belonged to the very first step of the mitochondrial energy chain, which means the power system was breaking down at its starting point.

Changes in these proteins weaken energy production and impair the ability of neurons to transmit signals efficiently. The researchers also observed alterations in glutamate receptor signaling, which plays a major role in learning and memory formation. These molecular changes help explain why emotional memory deteriorated so quickly under refined dietary conditions.

Address the Root Cause of Diet-Driven Memory Decline

If you’re over 50 and eating packaged foods, fast food, or anything cooked in seed oils, this research says the damage isn’t waiting for you to become obese or diabetic — it’s happening now, meal by meal. The good news is that the same speed that makes the damage alarming also means the right changes produce fast improvements.

Your brain responds to the food you eat every single day. Refined diets without fiber disrupt gut signaling, lower butyrate production, weaken mitochondrial energy production in brain cells, and damage emotional memory systems in aging brains. That means the root problem isn’t simply aging — it’s metabolic stress created by modern processed foods.

When you remove the foods that sabotage cellular energy and rebuild your gut environment step by step, you restore the biological systems that protect memory. The goal is straightforward: eliminate dietary factors that harm cellular energy, stabilize your gut environment and rebuild your microbiome so it can once again produce compounds like butyrate that protect your brain.

Below are five practical steps that restore the biological systems that support brain health and emotional memory.

1. Remove refined foods and excess linoleic acid (LA) that disrupt gut and brain energy systems — The first step focuses on removing the foods that created the problem in the first place. Highly refined foods starve beneficial gut bacteria, while industrial seed oils flood your tissues with LA, a polyunsaturated fat that interferes with mitochondrial energy production. These oils accumulate in cell membranes and weaken the gut barrier over time.

That creates a biological environment where inflammation spreads more easily and brain energy production declines. If you look closely at processed foods, you’ll find these oils almost everywhere. Soybean oil, corn oil, canola oil, sunflower oil, and similar seed oils dominate packaged foods, restaurant cooking, and processed snacks. They drive excessive LA intake, which alters cellular membranes and interferes with mitochondrial function.

Removing these oils gives your gut lining and brain cells the stability required for repair. Replace them with traditional fats such as grass fed butter, ghee, or tallow. At the same time, eliminate refined snacks, packaged grain products, ultraprocessed frozen meals, and most restaurant fried foods.

These products combine refined carbohydrates with high-LA oils, which creates a metabolic environment that damages both the microbiome and cellular energy systems. A typical day might include pastured eggs cooked in butter, white rice with slow-cooked grass fed beef, and a piece of whole fruit — simple meals that provide energy without gut-disrupting ingredients.

The goal is to get your LA intake below 5 grams, and ideally closer to 2 grams, daily. To track your intake, download the upcoming Pax health platform, which includes the Seed Oil Sleuth feature that calculates LA exposure with precise accuracy.

2. Understand the fiber paradox before dramatically increasing fiber intake — Fiber supports gut and brain health only when the microbial environment is prepared for it. When your gut barrier is damaged or bacterial balance has shifted toward harmful species, fiber intensifies digestive stress instead of resolving it — a phenomenon called the fiber paradox.

Your intestinal lining contains a mucus barrier roughly the thickness of a credit card. That thin layer is both a feeding station for friendly bacteria and a security wall that keeps them at a safe distance from your immune cells. Beneficial bacteria consume complex sugars from your diet while remaining physically separated from your intestinal cells.

When fiber disappears from the diet or the microbiome becomes unstable, those bacteria begin feeding on that mucus barrier instead. As the protective layer thins, bacteria move closer to your immune system. Inflammation becomes far more likely.

Dumping large amounts of fermentable fiber into that environment often worsens symptoms instead of fixing them. Bloating, abdominal pressure, fatigue, and erratic digestion are signals that the gut environment needs stabilization before fiber intake rises.

3. Stabilize your gut environment so beneficial bacteria can produce butyrate again — Butyrate may be the single most important molecule your gut bacteria produce — and refined diets shut down its production fast. Butyrate is produced when microbes ferment certain carbohydrates. It serves as the preferred fuel for the cells that line your colon and plays a powerful role in regulating inflammation.

When fiber disappears from the diet or the microbiome becomes imbalanced, butyrate production drops sharply. That weakens your gut barrier and reduces the signals that normally help regulate inflammation throughout your body and brain.

In the study discussed earlier, refined fiber-free diets dramatically reduced circulating butyrate levels. That drop corresponded with mitochondrial dysfunction in brain immune cells and impaired emotional memory.

Stabilizing your gut environment first — through simpler meals and lower fermentable fiber — reduces excessive bacterial fermentation and the release of endotoxins — bacterial toxins that leak into your bloodstream when the gut barrier weakens. This gives your gut lining time to rebuild the conditions required for beneficial butyrate-producing bacteria to return.

4. Build carbohydrate intake on gentle foods that support metabolic repair — Your brain requires steady glucose to maintain cellular energy production. Most adults function best with roughly 250 grams of carbohydrates daily once metabolic stability improves. The key is introducing those carbohydrates in forms your gut can tolerate.

Whole fruits and well-cooked starches such as white rice provide glucose for mitochondrial energy production without overwhelming a compromised microbiome with heavy fermentation.

This stage stabilizes blood sugar, calms inflammation and gives your intestinal barrier time to repair. As metabolic stability improves, your microbiome becomes far more capable of processing complex carbohydrates that feed butyrate-producing bacteria.

5. Expand fiber diversity gradually to rebuild butyrate production — Once digestion becomes calmer — less bloating, predictable bowel habits, and improved tolerance to meals — your gut environment signals readiness for more fiber. At that stage, expanding plant diversity strengthens microbial balance and increases butyrate production.

Root vegetables typically enter first because they offer moderate fiber with good digestibility. Non-starchy vegetables follow, then starchy vegetables such as squash or sweet potatoes. Beans, legumes, and minimally processed whole grains enter later for individuals who tolerate them well.

Resistant starch foods also help during this phase. Cooked-and-cooled white potatoes or green bananas feed bacteria that specialize in producing butyrate. Butyrate strengthens the intestinal barrier, fuels colon cells, and sends anti-inflammatory signals throughout your body.

As these bacteria multiply, your gut barrier tightens and inflammatory compounds remain contained within your digestive tract. When the rebuilding process unfolds gradually, fiber transforms from a digestive trigger into one of the most powerful tools for restoring gut and brain health.

FAQs About Low-Fiber Diets and Memory

Q: How does a low-fiber diet affect memory in older adults?

A: A low-fiber diet weakens emotional memory systems in the aging brain. Research published in Brain, Behavior, and Immunity found that refined diets lacking fiber impaired amygdala-dependent memory in older animals after only a short period of exposure.4

The amygdala is the brain region responsible for emotional learning — the ability to associate experiences with consequences. When this system weakens, your brain struggles to connect actions with outcomes, which affects decision-making and risk awareness. The study also found that these memory problems occurred regardless of whether the diet was high in fat or sugar. The common factor was the absence of fiber.

Q: Why does fiber matter for brain health?

A: Fiber feeds beneficial gut bacteria that produce SCFAs, including butyrate. Butyrate supports your gut barrier and regulates inflammation throughout your body and brain. When fiber disappears from the diet, butyrate production drops sharply.

In the study, refined fiber-free diets caused a significant decline in circulating butyrate levels, which corresponded with mitochondrial dysfunction in brain immune cells and impaired emotional memory. Fiber helps your microbiome produce molecules that protect brain cells and maintain healthy communication between your gut and brain.

Q: How quickly can a refined diet harm brain function?

A: The damage appears rapidly. Researchers observed measurable cognitive changes in aged animals after only a short period of eating refined diets. These effects occurred long before obesity or long-term metabolic disease developed. According to the study’s authors, cognitive dysfunction triggered by refined foods begins quickly after dietary changes. This finding shows that brain health responds to daily food choices much faster than many people realize.

Q: What role do mitochondria play in memory decline from poor diets?

A: Mitochondria are tiny structures inside cells that produce energy. Brain cells require large amounts of energy to store and retrieve memories. In the study, refined diets caused a significant drop in mitochondrial respiration in microglia, the brain’s immune cells.

This means the cellular power plants slowed down and produced less energy. Older brain cells also showed reduced metabolic flexibility — they struggled to increase energy production when demands increased. That loss of energy disrupts the signaling processes required for memory formation.

Q: What dietary changes help protect brain function and restore gut health?

A: The most effective strategy is to remove refined foods that disrupt the microbiome and replace them with whole foods that support metabolic health. Eliminating ultraprocessed foods and seed oils high in LA helps restore mitochondrial function and gut barrier integrity.

Stabilizing the gut environment first, then gradually reintroducing fiber through whole fruits, root vegetables, and other plant foods helps beneficial bacteria recover. As the microbiome rebuilds, butyrate production rises again, which strengthens the gut barrier and supports healthy brain signaling.

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

Which statement correctly describes lipolysis?

It stores fat inside cells and prevents releases it during exercise
It slows fatty acid release and releases it in one’s urine
It converts sugar into fat and stores it within body tissues
It breaks down fat and releases fatty acids into the bloodstream
Lipolysis is the process of breaking down stored fat, releasing fatty acids into the bloodstream, especially during rapid weight loss or energy demand. Learn more.

A New Series of Health Insights Is on the Way

IMPORTANT

A New Series of Health Insights Is on the Way
Our team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what’s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what’s changing →

In today’s highly industrialized world, the global population is exposed to toxic substances. From pesticides to additives found in food, your body is facing an assault on all fronts.

To make matters worse, heavy metals, which come from practically anywhere, are undermining your health. These naturally occurring elements impede important cellular functions, making optimal liver health — as well as familiarizing yourself with other natural detox methods — even more important.

The Liver — The First Line of Defense Against Toxins

What does the liver have to do with removing heavy metals? As it turns out, it metabolizes heavy metals, which are transported into your intestines via bile. From there, toxins are excreted.1

• The primary filtration system — According to Columbia Surgery, “All the blood leaving the stomach and intestines passes through the liver, which removes toxins, byproducts and other harmful substances.”2

• Choline is key for a healthy liver — Choline is a nutrient produced by your liver in small amounts, but you also need to get enough of it from your diet. This is important because if you have a choline deficiency, your risk for fatty liver disease (FLD) increases. For context, your liver turns choline into phosphatidylcholine, which is used to transport fat away from the liver.3

When you have FLD, it triggers inflammation and oxidative stress that damage liver cells. Once the liver becomes damaged due to fat accumulation, it will not be able to perform at its best, including its ability to detoxify heavy metals.

• Boost your choline levels for a healthy liver — To keep your liver healthy, it’s important to take steps that prevent fat accumulation. One way to do that is by increasing your choline intake, which is found in one of the healthiest foods you can eat — pasture-raised eggs.

Another way to boost your choline intake is to take a citicoline supplement. The reason why I prefer this is because other forms of choline supplements have poor bioavailability. I have written a study about this topic, which I will share with you in the near future.

Now, if your liver is healthy, you don’t need to undergo an extensive detox plan because your liver will be able to do the heavy lifting. But if this isn’t the case, I’ll go over several natural strategies below to help you safely detox while you work to improve your liver health.

What Are Heavy Metals?

Heavy metals are elements found in the environment that have a high density or atomic weight.4 While commonly found in nature, they’ve become more prevalent due to industrial or agricultural practices, which release them into air, soil, and water. The most common examples are listed below:5,6

• Not all heavy metals are equal — Some heavy metals like zinc and iron are beneficial to human health (in trace amounts) but become toxic when there’s too much in your body. Conversely, some heavy metals are downright harmful to your body and serve no biological purpose.

• Sources of heavy metal exposure — Heavy metals enter your body in different ways. Common examples include vehicle emissions, wastewater, smoking cigarettes, and food.

• Symptoms of heavy metal toxicity — When heavy metals become elevated in your body, gastrointestinal symptoms such as nausea, vomiting, abdominal pain, and diarrhea appear. Tingling in your hands and feet, chills, muscle weakness, memory loss may also appear.

Diagnosing Heavy Metal Toxicity

Testing for heavy metal toxicity is often challenging because it presents general symptoms. To come up with an accurate diagnosis, your doctor will ask you to outline your diet, general lifestyle, and work environment:7

• Blood tests help detect heavy metal toxicity — A blood test is usually the first step in confirming heavy metal toxicity. Your doctor will ask you to stop eating fish and shellfish for two days because these foods typically contain mercury. Note, however, that blood tests do not always paint an accurate picture. That’s because certain heavy metals are removed from your system quickly while some are stored in your tissues.

• Other tests are also done — If your blood work shows medium to low levels of heavy metals but you’re still showing symptoms, other samples will be needed. Your urine, hair, skin, and fingernails will be tested to ensure accurate diagnosis.

• Downside of blood tests — While blood tests provide an overview of your blood composition, the American College of Medical Toxicology warns against regular heavy metal testing because most people have trace amounts in their system all the time.

Common Strategies to Detox Heavy Metals

Once heavy metal toxicity has been confirmed, several strategies are employed to put your health back on the right track:8

• Chelation therapy — If imminent treatment for heavy metal toxicity is needed, your doctor will administer chelating agents that bind to toxins and remove them from your system. However, as I wrote in a previous article, it is quite costly and needs to be done under the guidance of an expert to avoid severe side effects.

• Dietary changes — Switching to a healthier diet will provide your body the defense it needs against the effects of heavy metals. For example, leafy greens contain folate that help with arsenic metabolism. Vitamin C found in various fruits and vegetables also help protect your tissues from heavy metal damage.

• Supplements — Research shows that certain supplements will help manage heavy metal toxicity. For example, a study published in 2022 noted that probiotics act as a binder to heavy metals, are then removed via excretion.9

In a 2020 meta-analysis, researchers noted that spirulina helps alleviate heavy metal toxicity in humans, particularly arsenic, cadmium, lead, and mercury.10 Another study noted that curcumin helps protect against heavy metal-induced lipid peroxidation.11

• Lifestyle changes — While the strategies listed above will help, research shows that exercise is an effective way to remove heavy metals from your body. The great thing about this approach is that you can implement it right away, and it doesn’t cost you a single cent. I’ll discuss the benefits of this approach in greater detail below.

Purge Heavy Metals with This 3-Step Detox Plan

Initiating a heavy metal detox plan will do wonders for your health. However, doing it haphazardly won’t maximize results. I recommend you follow this three-step plan:

1. Cleanse and clear your gastrointestinal (GI) tract — I recommend you use charcoal to bind endotoxins, as well as calcium bentonite clay to capture aflatoxins. Ideally, you’ll want to use a combination of all to cover all your bases. Make sure to support your kidneys and liver, as these are crucial detox organs — herbs like dandelion and burdock work well in this regard.

2. Optimize your glutathione levels — Glutathione is your body’s front-line defender and primary detoxifier, especially when it comes to clearing mercury and other heavy metals from tissues. Boosting your glutathione production helps your body neutralize and eliminate these toxins more effectively.

When everything is running smoothly, it’s usually better to support your body’s own glutathione production by taking precursors like N-acetylcysteine (NAC). But in cases where your body needs more direct support — or you’re dealing with elevated toxic burden — supplementing with glutathione itself can be a powerful strategy.

Most standard oral glutathione supplements fall short because your body breaks them down before they can be absorbed. That’s where advanced delivery systems come in.

3. Nanoliposomal glutathione is taken under the tongue for rapid, high-impact support — This sublingual route bypasses your digestive tract entirely, sending glutathione straight into your bloodstream. Clinical studies show it delivers up to three times more glutathione into circulation compared to regular oral forms. You’ll feel the difference quickly, making this option ideal when you need a fast antioxidant boost — like during acute detox, illness, or high-stress periods.

4. For steady, long-term support, liposomal oral glutathione is a strong choice — Liposomal encapsulation protects glutathione from being destroyed in your gut, increasing how much actually gets into your system. While its absorption isn’t as fast as sublingual forms, it’s a practical daily tool to maintain healthy levels over time and support immune health, mitochondrial function, and detox resilience.Whichever form you choose, the goal is the same: give your body the glutathione it needs to clean house, fight oxidative stress, and keep you running strong.

5. Upregulate Nrf2 levels — Nrf2 is a transcription factor that turns on genes that help your cells fight against toxins and oxidative stress,12 making it an important part of a heavy metal detox plan. To upregulate it, use R-lipoic acid (also called R-alpha-lipoic acid), polyphenols, and sulfur-based compounds found in cruciferous vegetables and alliums. Haritaki, an Ayurvedic herb, is also helpful, as well as sulforaphane and allicin from garlic.

If you’ve implemented this three-step detox plan and you’re not feeling well, that means you need to remove more toxins out of your GI tract and blood. But before you do it, pull back on upregulating Nrf2 and take more GI binders as well as herbs that support your liver and kidneys. Don’t forget to drink plenty of water, and when you’re feeling better again, restart your Nrf2 upregulators.

Finally, remember that detoxing is a marathon and not a sprint. Start with low doses and work your way up. The entire process will take anywhere from three to 12 months, and sometimes it takes longer. Shade also recommends pulsing your detox or else it will lose its effectiveness.

Exercise and Sauna — Effective Adjuncts for Heavy Metal Detoxification

Regular exercise is one of the healthiest habits you can adopt. It’s been shown to help improve sleep quality and sleep disorders, improve cancer survival, and boost brain health.

Now, a study published in the Journal of Thermal Biology shows that sweating is a natural and effective way to detox your body from heavy metals.13 The researchers selected 29 men who were divided into two groups — test and control. The test group went through nine sessions of high-heat temperature combined with exercise, mimicking scenarios where individuals will use saunas or engage in exercise enhance detoxification.

• Sweating significantly boosted lead excretion — Compared to the control group, the test group showed that sweating effectively detoxes heavy metals through your skin. When the group was also subjected to sauna baths, urinary cadmium levels rose.

• The most efficient detox route is sweating — A supporting study noted that the human body eliminates heavy metals via different pathways, and that sweating produced higher concentrations of heavy metals like chromium, zinc, and lead compared to urine.14

• Repeated heat exposure enhances the excretion process — After completing nine sessions, the test group participants were able to remove lead and cadmium better from their bodies. This finding shows the importance of committing to a regular exercise regimen along with sauna sessions to boost your overall health.

The great thing about sweating is that it goes beyond heavy metal detoxification. For example, sweating boosts skin health, body temperature regulation, and cardiovascular function. So, don’t be afraid to get sweaty every now and then — it’s good for you in many ways.

How to Incorporate Sweating Into Your Detox Routine

The three-step detox plan I outlined earlier is one piece of the puzzle. According to published research, sweating through regular exercise and sauna sessions is an effective “chelator” of heavy metals, so to speak. Not to mention, your overall health improves when you work up a sweat. But, like detoxing, exercise needs to be done in a methodological way to maximize your results. Here are my recommendations:

1. Incorporate small amounts of high-intensity training — While I have espoused the importance of moderate-intensity exercise for overall health, engaging in high-intensity exercise for up to 75 minutes a week is effective for removing heavy metals. I don’t recommend going beyond 75 minutes, as you will begin to lose the longevity benefits and harm your health further.

2. Support exercise with sauna — Like exercise, saunas are great for detoxing heavy metals because of the amount of sweat you produce. If you haven’t been to a sauna, I recommend keeping your sessions to 20 to 30 minutes to prevent your body from overheating and becoming dehydrated. In addition, make sure to drink enough water before entering the sauna, and rehydrate when stepping out. Don’t forget to add electrolytes to your water as well.

3. Combine exercise with sauna for maximum benefits — Both exercise and sauna are good for your health in their own ways. But combined, the results will synergize and amplify your body’s ability to detox toxins because you’re constantly sweating.

I recommend you alternate between sweat-inducing exercise and sauna sessions throughout the week. Alternatively, you can do a quick sauna session right after exercising to maximize your body’s detox capabilities. Make sure to drink enough water and replenish lost electrolytes.

4. Monitor your body and adjust the process as needed — Pay attention to your body’s response once you’ve started exercising and going into a sauna. Most importantly, remember the signs of dehydration — dizziness, excessive fatigue.

Frequently Asked Questions (FAQs) About Detoxifying Heavy Metals from Your Body

Q: What are heavy metals and how do they affect my body?
A: Heavy metals are naturally occurring elements with high density or atomic weight. While some are essential for human health in trace amounts (like iron and zinc), others such as lead, mercury, and arsenic are toxic and serve no beneficial purpose in the body.

Due to industrial and agricultural activities, humans are increasingly exposed to heavy metals through air, water, food, and even cigarette smoke. These toxins disrupt cellular functions and lead to a wide range of symptoms including nausea, memory loss, muscle weakness, and tingling in the extremities.

Q: How is heavy metal toxicity diagnosed?
A: Diagnosing heavy metal toxicity is tricky due to its nonspecific symptoms. Physicians typically begin with a lifestyle assessment, followed by a blood test. However, blood tests don’t reflect long-term exposure, as some metals quickly leave the bloodstream and accumulate in tissues. For a more comprehensive view, additional tests using urine, hair, skin, and fingernails are often necessary.

Q: What are the most effective detox strategies for heavy metals?
A: Follow this three-step detox plan:

1. Cleanse your GI tract — Use thiol-functionalized silica (e.g., IMD) or alternatives like chlorella. Then, add charcoal and bentonite clay to bind and eliminate toxins. This ensures that you have a wide range of binders.
2. Boost your glutathione levels — Support your body’s main detox binders using NAC or nanoliposomal glutathione.
3. Activate Nrf2 pathways — Use compounds like R-lipoic acid, polyphenols, and cruciferous vegetables to stimulate your body’s natural detox genes.

Q: How do exercise and sauna therapy support heavy metal detox?
A: Sweating through regular exercise and sauna sessions significantly aids in removing heavy metals such as lead, cadmium, and chromium. Research shows that sweat contains higher concentrations of heavy metals compared to urine.

Combining high-intensity training (up to 75 minutes weekly) with sauna use (20 to 30 minutes per session) enhances detox results. Both methods are supported with adequate hydration and electrolyte replenishment.

Q: What precautions should I take during a detox program?
A: Detox is a marathon, not a sprint. Start with small doses of supplements or binders, monitor your body’s response, and scale up gradually. Be vigilant for signs of dehydration or fatigue, especially during sauna or exercise sessions. If symptoms worsen, it may be necessary to reduce Nrf2 stimulation and increase GI tract support temporarily. Hydration and liver/kidney support are crucial throughout the process.

Weight loss advice dominates health headlines, but there’s a biological paradox most of that advice ignores. Most people think of body fat as something to eliminate, but your fat tissue functions as a metabolic safety system — one your body can’t afford to lose too quickly. Research published in The Journal of Clinical Investigation shows that when that protective role breaks down — whether through disease, crash dieting, or extreme exercise — the metabolic fallout rivals the harms of obesity itself.1

That insight challenges the widespread belief that simply reducing body fat, as quickly as possible, always improves health. The biology behind this claim is counterintuitive. Fat cells don’t just passively accumulate energy; they actively regulate what enters your bloodstream and what stays locked away.

When that regulation fails, your body loses a buffer it wasn’t designed to go without. The consequences show up not in one organ or one lab value but across nearly every metabolic system — a pattern researchers have now documented in both rare genetic conditions and in otherwise healthy people who shed fat too aggressively.

Those findings raise an uncomfortable question about modern weight-loss culture. If dismantling your body’s fat stores too quickly triggers the very damage people are trying to avoid, then many popular diet and fitness strategies are working against their own goals. The research that uncovered this mechanism provides a closer look at what happens when that protective system begins to fail.

Fat Cells Protect Your Metabolism More Than You Realize

For The Journal of Clinical Investigation study, researchers investigated a rare genetic condition called familial partial lipodystrophy type 2 (FPLD2), a disorder where fat tissue gradually disappears from certain areas of the body while accumulating in others.2 Researchers examined eight families affected by the condition and analyzed fat tissue samples using detailed molecular tools such as RNA sequencing, which measures which genes inside cells are active.

Their goal was to understand why fat cells begin to shrink and disappear and how that loss disrupts metabolism. The findings exposed a key biological insight: fat tissue isn’t just extra storage for calories. It acts as a metabolic safety system that keeps certain fats contained and protects the rest of the body from metabolic stress.

• People with the disorder showed metabolic damage despite having less body fat — Participants with advanced FPLD2 had lower total body fat but still developed clear metabolic problems.
Researchers measured elevated glycated hemoglobin (HbA1c) — a blood test that reflects your average blood sugar level over the previous two to three months — higher triglycerides in the blood and increased levels of circulating non-esterified fatty acids, or NEFA, which are fats floating freely in the bloodstream.
These markers reflect disrupted blood sugar control and abnormal fat metabolism. In simple terms, their bodies lost the ability to safely store fats, so those fats remained in circulation instead of being locked away in fat cells. This demonstrates that the body needs functional fat tissue to manage energy safely.

• Fat cells didn’t simply shrink — they lost their ability to function — Tissue biopsies revealed that human fat cells looked similar in size across different stages of disease, but their internal biology changed dramatically. Gene analysis showed that pathways responsible for fatty acid metabolism and mitochondrial activity were strongly suppressed. Mitochondria are tiny structures inside cells that produce energy.
When their function declines, the cell struggles to process fuel efficiently. At the same time, genes linked to inflammation increased. This means the fat tissue itself became inflamed and metabolically dysfunctional long before the fat cells disappeared entirely. The researchers explained that this shift toward inflammation and metabolic shutdown contributes directly to the loss of adipocytes — the cells that store fat.

• Fat tissue began losing its ability to manage energy safely — When scientists examined the molecular activity inside the fat tissue, they saw a clear pattern. Genes that control lipid metabolism — the process that converts fats into usable energy or stores them safely — were suppressed. Meanwhile, genes involved in inflammatory signaling increased.
In other words, the fat cells stopped behaving like healthy storage units and instead started acting like damaged tissue. That transition creates metabolic chaos because fats that would normally remain stored begin circulating through your bloodstream. Once that happens, organs such as the liver and pancreas receive more fat exposure than they can safely process.

• Researchers discovered the structural protein that keeps fat cells alive — The study traced the root of the problem to mutations in a gene called LMNA. This gene produces a structural protein that supports the cell nucleus. The nucleus acts like a control center for gene activity.
When the structural protein is disrupted, the nucleus loses structural stability and gene regulation changes. In the affected fat cells, this disruption shut down important metabolic pathways. Without proper regulation, the adipocytes gradually deteriorated.

• Animal experiments showed fat cells physically deteriorate and disappear — To verify what happens inside the body, scientists engineered mice in which key genes required for adipocyte stability were removed specifically from fat cells. Within two weeks, these mice lost measurable fat mass even though their overall body weight stayed the same.
Over time, microscopic imaging showed that the fat cells shrank, developed irregular shapes and eventually vanished from the tissue. This visual evidence confirmed that adipocytes collapse and disappear when their internal metabolic regulation fails. Observing this process in living animals helped researchers confirm that adipocyte failure drives the metabolic changes seen in humans with lipodystrophy.

Damaged Mitochondria Turn Fat Cells Into Metabolic Stress Signals

Up to this point, the research shows how fat tissue begins to fail at the level of metabolism. But the researchers discovered something even more revealing when they looked deeper inside the fat cells themselves.

The breakdown didn’t stop at fat storage — it reached the cell’s energy system and triggered a chain reaction that transformed fat cells from protective storage units into sources of metabolic stress. From there, the researchers uncovered two additional clues that explain why losing functional fat tissue creates such widespread metabolic disruption.

• Mitochondria inside fat cells also became damaged — The researchers examined the energy systems inside these cells and discovered another important clue. Mitochondrial proteins responsible for the process that produces cellular energy were significantly reduced.
Tests that measure how cells use oxygen showed the fat cells were burning less fuel and producing far less energy. Under the microscope, mitochondria inside the fat cells appeared disorganized, with abnormal internal structures. These structural changes are a classic sign of metabolic stress.
The fat cells lost both their ability to store energy and their ability to generate it efficiently. Think of mitochondria as furnaces inside each fat cell. When those furnaces break down, the cell can no longer burn fuel or maintain itself, so it starts leaking its contents into surrounding tissue.

• The fat cells themselves produced inflammatory signals — Another surprising discovery emerged when scientists isolated the fat cells and measured inflammatory molecules. The fat cells produced higher levels of inflammatory signals.
These molecules usually appear when tissues are under stress or injury. Instead of immune cells initiating the inflammation, the damaged fat cells themselves generated the first distress signals. Those signals then attract immune cells and amplify inflammation across the tissue. That internal inflammatory cascade accelerates adipocyte breakdown and contributes to the metabolic problems seen in lipodystrophy.

• The research shows why fat tissue needs to function properly — Taken together, the findings revealed a powerful insight about metabolism. Healthy fat cells maintain balance by storing fats safely, regulating inflammation, and supporting mitochondrial production. When that system collapses, fats escape storage and circulate throughout your body.
The study demonstrated that losing functional adipose tissue disrupts lipid metabolism, increases inflammation and drives systemic metabolic dysfunction. For someone pursuing weight loss, this research highlights a key principle: the goal is not simply to eliminate fat tissue but to preserve healthy fat cell function while gradually improving metabolic health.

Rapid Weight Loss Floods Your Body with Unstable Fats

The lipodystrophy research documents what happens when fat cells structurally fail — they lose the ability to contain stored fats, and those fats flood the bloodstream. But you don’t need a genetic mutation to trigger that same downstream effect. Any process that rapidly empties fat cells produces a similar result: a surge of NEFA circulating through organs that aren’t equipped to handle them.

The difference is the cause — structural collapse in one case, accelerated fat breakdown in the other — but the metabolic consequence is the same. That connection is what bioenergetic researcher Georgi Dinkov highlighted in his commentary on the study.3

Rapid weight loss from fasting or extreme exercise drives intense lipolysis — the process where your body breaks down stored fat inside fat cells and releases it into the bloodstream for energy. This explanation reframes how weight loss works in your body and highlights why aggressive dieting often backfires metabolically.

• Fat tissue acts as a protective storage system for unstable fats — Dinkov explains that fat tissue serves another role beyond storing calories. It isolates unstable fats so they remain contained inside fat cells instead of circulating through organs. According to the commentary, one of the major functions of fat tissue “is not only to store energy … but also to keep the evil PUF [polyunsaturated fat] away from other organs.”
PUFs are chemically fragile fats that oxidize easily. Oxidation means the fat reacts with oxygen and forms damaging byproducts that stress cells. When these fats remain locked inside fat cells as triglycerides, their damage stays relatively contained. Once released into circulation, however, those same fats interact with tissues throughout the body. That difference changes the entire metabolic picture.

• The body handles different fats in very different ways after meals — Saturated fats are more often burned for energy, while PUFs, like linoleic acid (LA) from seed oils, are preferentially stored in fat tissue. This storage pattern creates a protective buffer. Your body burns the more stable fats while storing the unstable ones away from vital organs.
The stored fats sit inside fat cells as triglycerides, which are compact bundles of fatty acids attached to glycerol. In that form they remain relatively inert. Dinkov explains that while stored PUFs still carry some risk of oxidation, antioxidants such as vitamin E help limit damage while the fats remain contained inside fat tissue.

• Once fat breaks down rapidly, the protective storage system collapses — The situation changes dramatically during aggressive weight loss. When lipolysis accelerates, those stored triglycerides break apart and release NEFA into the bloodstream.
Elevated NEFA levels expose nearly every organ to stress. That exposure spreads throughout the body because blood circulates these fats to your liver, kidneys, brain, and muscles. When large amounts appear all at once, the metabolic system struggles to process them safely.
Kidney damage commonly seen in Type 2 diabetes develops from long-term exposure to elevated NEFA levels. Similar mechanisms appear in liver disease, where excess circulating fatty acids accumulate in liver tissue and interfere with metabolic function. The same process has also been linked to neurodegenerative diseases such as Alzheimer’s disease.

• A slower approach to fat loss protects your body — Gradual fat loss provides a safer metabolic path. Instead of releasing large amounts of stored fats all at once, slow changes in diet and metabolism allow your body to replace stored PUFs over time.
This gradual turnover reduces spikes in circulating NEFA. As Dinkov explains, carrying some extra weight while slowly improving fat composition is “preferable to the ‘shock and awe’ approach we keep hearing about from every doctor and fitness/exercise commercial on TV and social media.”
If you view fat loss as a long-term metabolic upgrade rather than a short-term race, your body has time to process and replace stored fats without overwhelming organs with circulating PUFs. This shift in mindset turns weight management into a steady progression rather than a metabolic shock.

Slow Fat Loss Protects Your Metabolism and Organs

Rapid weight loss sounds appealing. The scale drops quickly. Social media celebrates dramatic before-and-after photos. Yet the research reveals a deeper biological reality: when fat leaves your body too fast, large amounts of stored PUFs spill into circulation. Those circulating fats stress your liver, kidneys, and other organs.

Instead of treating weight loss like a race, the smarter strategy focuses on restoring metabolic stability first and allowing fat to decline gradually. When you support your mitochondria, balance your carbohydrate intake and reduce exposure to unstable fats in your diet, your body replaces stored fats over time rather than dumping them all into your bloodstream at once. That approach protects your organs while still moving you toward a healthier body composition. Here’s how you put that principle into practice.

1. Avoid extreme dieting and prolonged fasting that force rapid fat breakdown — If you’ve ever pushed through a multi-day fast or crash diet, your body responded by ramping up lipolysis — rapidly breaking open fat cells and dumping their contents into your blood. Instead of pushing your body into metabolic panic, stabilize your daily food intake.
Regular meals containing adequate healthy carbohydrates and protein reduce stress hormones that drive excessive fat release. This steadier pattern allows your body to burn energy without flooding your bloodstream with stored fats.

2. Eat enough carbohydrates to maintain steady cellular energy — Your mitochondria run on glucose as a primary fuel. When carbohydrate intake stays too low, your body relies more heavily on fat breakdown for energy. That increases the release of stored PUFs. Most adults benefit from roughly 250 grams of carbohydrates daily, with higher amounts if you’re physically active.
Focus on whole fruits and other easily digested carbohydrate sources like white rice before moving to starchy vegetables or whole grains. This way, your cells receive consistent fuel instead of triggering emergency fat breakdown.

3. Eliminate seed oils to reduce stored PUFs over time — If your diet includes foods cooked in soybean oil, corn oil, canola oil, or other vegetable oils, those fats accumulate in your fat tissue. When fat releases during weight loss, those stored PUFs circulate through your body. Switching your home cooking oils is a good start — replace seed oils with stable traditional fats such as tallow, ghee, or grass fed butter — but most people’s exposure goes far beyond their own kitchen.
Restaurant meals are typically cooked in seed oils, and packaged foods like chips, crackers, salad dressings, and mayonnaise are almost universally made with soybean, canola, or sunflower oil. To meaningfully reduce your intake, read ingredient labels on packaged foods and choose products made with animal fats instead.
When eating out, ask what oil the kitchen cooks with — some restaurants will prepare your meal in butter if you request it, but be careful with sauces, which usually contain seed oils. Over time as you reduce your intake, your body gradually replaces stored unstable fats with more stable ones, which lowers metabolic stress during fat loss.

4. Build and maintain muscle so your metabolism burns energy steadily — Muscle tissue acts like a metabolic engine. When you increase lean muscle mass, your body burns more glucose and fatty acids without requiring extreme dieting. If you’re new to strength training, begin with simple resistance exercises twice a week. As your muscle mass grows, your metabolism becomes more resilient and fat stores decline gradually rather than collapsing all at once.

5. Avoid overtraining and exhaustive exercise that forces rapid fat release — If you push your body through long, exhausting workouts every day, your metabolism shifts into a stress state that increases fat breakdown. That process floods your bloodstream with PUFs in the same way crash dieting does. Exercise supports fat loss when it builds metabolic capacity — but tips into harm when it forces your body to liquidate fat stores faster than your organs can safely process them.
Prioritize moderate strength training, walking and other moderate-intensity daily movement instead of hours of punishing cardio. Your body responds far better to consistent, sustainable activity than to extreme training that pushes fat out of storage too quickly.

FAQs About Rapid Fat Loss and Metabolic Health

Q: Why can rapid weight loss harm your metabolism?
A: Rapid weight loss forces your body to break down fat quickly through a process called lipolysis, which releases large amounts of stored fatty acids into your bloodstream. When these fats circulate in high amounts, they stress organs such as your liver, kidneys, and pancreas. Over time, this overload disrupts normal metabolism and contributes to conditions such as insulin resistance, fatty liver disease, and Type 2 diabetes.

Q: What role do fat cells play in protecting your health?
A: Fat cells do more than store excess calories. Healthy fat tissue acts as a metabolic buffer that safely stores certain fats, especially unstable PUFs, inside fat cells instead of allowing them to circulate through your organs. When fat cells become damaged or disappear, that protective storage system fails and those fats begin circulating through your bloodstream, where they damage tissues.

Q: How are diabetes and liver disease connected to fat breakdown?
A: When large amounts of stored fat are released into the bloodstream as NEFA, those fats accumulate in organs that aren’t designed to store them. In the liver, this buildup interferes with normal metabolic function and contributes to fatty liver disease. Long-term exposure to high NEFA levels also damages tissues involved in blood sugar regulation, increasing the risk of insulin resistance and Type 2 diabetes.

Q: Why does extreme dieting or fasting increase metabolic stress?
A: Aggressive dieting, prolonged fasting, and exhaustive exercise push your body into a stress response that accelerates fat breakdown. Instead of slowly replacing stored fats over time, these strategies dump large amounts of PUFs into circulation at once. That sudden release overwhelms your body’s ability to process fats safely and increases inflammation and metabolic strain.

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 causes inflammatory bowel disease (IBD)?

Too little water in the body because of high-intensity exercise
The presence of low stomach acid due to food allergens
The immune system attacking the digestive tract
Inflammatory bowel disease (IBD) occurs when the immune system mistakenly attacks the digestive tract, leading to chronic inflammation. Learn more.
Too much fiber from fruits and vegetables

A New Series of Health Insights Is on the Way

IMPORTANT

A New Series of Health Insights Is on the Way
Our team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what’s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what’s changing →

Your immune system has many methods of keeping your body safe. One prominent part of it is the lymphatic system, which contains specialized tissues called lymph nodes positioned throughout your body. Lymphatic fluid passes through these nodes, filtering out foreign invaders such as viruses and bacteria.1

What’s interesting about the lymphatic system is that it has a subnetwork — the glymphatic system — to keep the brain healthy. Cerebrospinal fluid (CSF) travels throughout this system, flushing out waste products produced by your brain, such as proteins linked to Alzheimer’s disease and Parkinson’s disease. Now, research shows that you can optimize this function further by massaging your lymph nodes.2

Gentle Neck Pulses Dramatically Boost Brain Drainage

Research published in Nature investigated whether gentle, rhythmic pulses applied to the skin of the neck could increase the drainage of CSF. The study was conducted by a team from Yale University, which used animal models.3

Healthy samples were chosen specifically because their lymphatic drainage systems closely mimic human anatomy. Using advanced imaging techniques, researchers were able to precisely measure the rate at which a fluorescent tracer dye, infused directly into CSF, exited the brain and entered cervical lymph nodes.

• The benefits were immediate — Within just one hour of gentle neck stimulation, the rate of fluid drainage doubled compared to control groups. While fluid drainage continued to remain elevated after this period, the greatest improvements in lowering pressure and enhancing clearance of harmful substances happened rapidly after stimulation began.

This substantial improvement in drainage speed translated directly into decreased intracranial pressure, which is the pressure inside your skull. When intracranial pressure is too high, it can result in headaches, dizziness, confusion, or more serious neurological issues.

• The improvement was most pronounced in lymphatic drainage efficiency — Before the treatment, the clearance rate of CSF was relatively slow, allowing harmful substances to accumulate. After neck pulses, researchers reported fluid clearance rates increased by more than 100%, effectively doubling the brain’s waste-removal capabilities.

In essence, gentle pulses on the neck enhanced the frequency and strength of these contractions, creating a more efficient “pump” action. This powerful yet gentle motion quickly cleared excess fluid, reduced pressure buildup, and removed harmful waste proteins from brain tissues.

• The biological mechanisms explained — Tests show that the benefits primarily lie in the structure and responsiveness of lymphatic vessels in the neck. According to the researchers, gently pulling and stretching the skin activated specific lymph channels, essentially widening them.

At a microscopic level, mechanical stretching caused endothelial cells — the thin lining inside lymph vessels — to realign and expand, directly increasing the diameter of these vessels. A wider channel means CSF flows more easily and rapidly, significantly speeding up drainage from the brain.

Sleep Is a Powerful Adjunct for Optimal Glymphatic Function

In a study published in Biomedicines, researchers examined the relationship between sleep quality, aging, memory function, and the efficiency of your glymphatic system. The researchers selected adults across various age groups, examining healthy older adults, adults experiencing cognitive decline, and those diagnosed with Alzheimer’s disease.4

The team found a link between the quality and depth of sleep and the brain’s ability to efficiently clear away toxic proteins, specifically beta-amyloid and tau proteins, which are associated with memory loss and Alzheimer’s. Adults with impaired sleep or fragmented rest had significantly reduced glymphatic activity, which directly correlated with declining memory and cognitive function.

• Deep sleep boosted the clearance of harmful brain proteins — During deep sleep, which is characterized by slow, rhythmic brain waves, the glymphatic system shifted into high gear, actively flushing beta-amyloid and tau proteins out of brain tissues. According to the researchers, just one hour of deep sleep markedly increased glymphatic clearance, making sleep quality one of the most important factors in maintaining a healthy, resilient brain as you age.

• Memory and cognitive sharpness improved — The research showed that participants who regularly experienced uninterrupted deep sleep had significantly lower levels of harmful proteins building up in their brains. As a result, these individuals showed less age-related memory loss and stronger cognitive performance compared to those who suffered from poor sleep. Simply put, good sleep protects your memory by literally washing your brain clean of toxic waste.

• Nighttime sleep provided the most robust improvements in glymphatic activity — Tests showed that irregular sleep schedules or staying awake late into the night could severely limit the effectiveness of the glymphatic system’s cleansing process. In contrast, establishing consistent sleep patterns was strongly linked to improved cognitive health and memory preservation.

Interestingly, the greatest benefits appeared among adults who already had noticeable symptoms of mild cognitive impairment. For this group, enhancing sleep quality significantly slowed cognitive decline and even reversed some early memory problems.

• Quality sleep is the most important factor — The researchers carefully compared different variables influencing glymphatic function, including aging, sleep disruption, and levels of toxic proteins in the brain.

They found that disrupted sleep had a more immediate and severe negative impact on glymphatic function compared to aging alone. While aging gradually slowed this waste-clearing system, poor sleep rapidly accelerated its decline, underscoring how important good sleep habits are for protecting your brain against memory loss and cognitive impairment.

• A closer look at the glymphatic system — The researchers identified astrocytes — star-shaped brain cells — as critical players in glymphatic function. Astrocytes surround blood vessels in your brain and have special channels known as aquaporin-4, acting as tiny gates that regulate fluid flow.

During deep sleep, these channels become aligned, dramatically increasing fluid movement through brain tissue and efficiently clearing harmful proteins. When sleep is disrupted, these channels lose alignment, drastically slowing fluid clearance and allowing waste products to accumulate.

• How aging disrupts these astrocyte channels — Older brains typically have less organized aquaporin-4 channels, making fluid clearance less efficient. However, regular deep sleep strongly counteracts these age-related changes, helping realign aquaporin-4 channels and boosting glymphatic flow. Essentially, quality sleep is a powerful way to keep your brain young by maintaining these critical fluid pathways and protecting your memory as you age.

• Disrupted circadian rhythms severely compromised glymphatic function — Restoring a natural circadian pattern, through regular sleep routines and exposure to morning sunlight, dramatically improved the brain’s ability to cleanse itself.

Based on the research, it’s clear that optimizing your sleep quality will have a protective effect on brain function. That said, I believe that getting restful sleep is a cornerstone of optimal health.

If you’re having trouble falling asleep faster or staying asleep longer, there are many ways to address them. For in-depth recommendations, read “Sleepmaxxing — Will This Viral TikTok Trend Help or Hinder Your Sleep?” There, I provide several strategies that can help you boost your sleep quality.

Your Body Has 6 Lymphatic Points

> > > > > Click Here

A New Series of Health Insights Is on the Way

IMPORTANT

A New Series of Health Insights Is on the Way
Our team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what’s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what’s changing →

Summer’s here, and suddenly ice cream is everywhere — picnics, barbecues, and beach. It’s marketed as the ultimate feel-good treat, but what if that creamy cone is doing real harm to your gut? According to a report, ice cream that’s made so it won’t melt too fast in the sun contains additives that are wreaking havoc on your health.

What makes this even more alarming is how widespread these additives are. Aside from ice cream, they’re also found in thousands of food products lining your grocery shelves. Most consumers have no idea that these seemingly harmless ingredients were never actually tested for how they affect your microbiome.

Emulsifiers in Ice Cream (and Other Ultraprocessed Foods) Wreck Your Gut

An investigative report published by The Defender exposed a quiet but dangerous trend — Ice cream, one of the most widely consumed summer treats, is increasingly loaded with synthetic emulsifiers designed to keep it from melting too fast. While it seems like a clever solution, especially during hot summer days, research shows that these additives aren’t harmless. They’ve been linked to serious health consequences, especially for your gut.1

• The report highlights the dangers of polysorbate 80 and other emulsifiers — Emulsifiers, which are made from various sources like plants and bacteria, are used to control the consistency of food products. In the video above, a manufacturer of food chemicals demonstrates how polysorbate 80 allows a scoop of ice cream to retain its shape, even under bright studio lights.2

• However, this convenience comes at a hefty price — Carboxymethyl cellulose, maltodextrin, and carrageenan are other examples of emulsifiers and stabilizers used in food products. According to the investigation, more and more research papers are now providing evidence about the dangers of these chemicals.

“Studies have found that emulsifiers can alter the mix of bacteria in the gut, known as the microbiome or microbiota; damage the lining of the gastrointestinal tract; and trigger inflammation, potentially contributing to problems elsewhere in the body,” the report notes.

• Emulsifiers actively create dysfunction by interacting with the cells lining your intestines — In simpler terms, think of your gut lining as a well-guarded castle wall. Emulsifiers are like acid poured on the wall, thinning it out so invaders, or bad bacteria, are able to break through. Once that happens, your body goes into emergency mode, launching an inflammatory response that affects digestion, immune balance, and even your brain.

• Emulsifiers also mess up mucus production in your gut — One study found that maltodextrin consumption leads to a measurable loss of goblet cells — specialized cells that produce mucus in the gut lining. Fewer goblet cells mean less mucus, and less mucus means your intestinal wall is no longer shielded from the bacteria and food particles that pass through your digestive tract every day.3

• These chemicals are contributing to digestive issues and metabolic disorders today — The rates of inflammatory bowel diseases, metabolic disorders, and cancer are skyrocketing, and the assault that emulsifiers bring to your gut microbiome could be one of the main reasons why.

Benoit Chassaing, a research director at the French National Institute of Health and Medical Research and a co-author of several related studies, said, “There is a lot of data showing that those compounds are really detrimental for the microbiota and that we should stop using them.”

• Children are especially vulnerable — Emulsifier-heavy foods like ice cream and processed snacks are marketed directly to kids, especially in the summer months when consumption skyrockets. Since children’s microbiomes are still developing, this kind of disruption early in life could lead to long-term health consequences.

These Chemical Additives Are Everywhere

Avoiding emulsifiers is tricky, as they are used in almost all ultraprocessed food products today, not just to improve their consistency but also to prolong their shelf life. Even products that are marketed as “healthy” or “natural” contain these chemicals.

• Some products contain more than one type of emulsifier — According to the report, “Some emulsifiers have multiple names, making them harder to recognize. Some names apply to more than one emulsifier. And some chemical names that appear on product labels don’t appear in the FDA’s ‘Substances Added to Food’ inventory.”

• Thousands of products use emulsifiers in their formula — In fact, an online database posted by the Environmental Working Group (EWG) noted that, as of June 3, Polysorbate 80 was included in the labels of 2,310 products.4 Maltodextrin was found in 12,755,5 while xanthan gum is used in 17,146 products.6

As for carrageenan, it was listed on 8,100 labels.7 I’ve previously written about this additive’s health dangers — read about it here “Carrageenan’s Gut Health and Insulin Risks.”

• Don’t be easily fooled by the words “organic” and/or “healthy” — The report notes how certain brands that market their products as organic and healthy actually contain emulsifiers:

“At a Safeway supermarket, Healthy Choice Grilled Chicken Pesto With Vegetables listed modified potato starch, modified corn starch, carrageenan, xanthan gum and guar gum.

The label on Newman’s Own Caesar salad dressing said the product contained no artificial preservatives or flavors, no colors from an artificial source and was gluten-free. The ingredient label listed ‘as a thickener,’ xanthan gum.”8

• Making the effort to eliminate these emulsifiers from your diet will have profound benefits — Lewis Rands, a genetic scientist who has suffered from severe inflammatory disease that causes him to suffer from bloating, cramps, stomach pain, and bleeding, made the challenging move to avoid foods with emulsifiers (at the advice of his dietitian).

The results were amazing; Rands noted a dramatic change in his health. “It’s a huge difference. To me, it’s made more of a difference than any drug,” he said.

The Harmful Effects of Emulsifiers Go Beyond Your Gut

The evidence against emulsifiers is mounting, and the report highlights a few studies that support the harmful effects of these chemicals on your gut health. For example, a 2024 study found that consuming a diet low in carrageenan, polysorbate 80, and carboxymethyl cellulose is an effective way to treat mild or moderate Crohn’s disease.9 However, these chemicals are pernicious, and their effects go beyond harming your gut microbiome.

• Emulsifiers have been linked to cardiovascular disease — A study published in The BMJ found that consuming several types of emulsifiers led to a higher risk of cardiovascular disease. According to the study authors:10

“Higher intakes of total celluloses (specifically E460 and E466) and total monoglycerides and diglycerides of fatty acids (specifically E472c) as well as trisodium phosphate (E339) were positively associated with risk of coronary heart disease, and those of total monoglycerides and diglycerides of fatty acids (specifically E472b) were positively associated with risk of cerebrovascular disease.”

• These additives have also been associated with a higher risk of cancer — In one study, published in the PLOS Medicine journal, carrageenan and mono- and diglycerides of fatty acids were associated with an increased risk of breast, prostate, and overall cancer.11

“These results provide novel epidemiological insights into the role of food additive emulsifiers on cancer risk,” the researchers concluded.

“If confirmed by further epidemiological and experimental research, they could lead to a modification in the regulation of emulsifier use by the food industry, through food policies requiring a modification of the ADI of some emulsifiers, or even restricting the use of others, for better citizen protection.”

• Emulsifiers are also fueling metabolic dysfunction — An analysis published in The Lancet Diabetes & Endocrinology found that emulsifiers contribute to weight gain, impaired glucose regulation, and chronic low-grade inflammation in healthy individuals. They do this by altering the intestinal barrier and reshaping the microbiome in ways that skew metabolic signaling.

This is important because metabolic syndrome is a key risk factor for Type 2 diabetes and other chronic diseases. For more information on how food additives raise your diabetes risk, read “Food Additive Combinations Raise Your Risk for Type 2 Diabetes.”

This Summer Favorite Also Exposes You to Another Damaging Chemical

All these health concerns associated with ice cream might make you reconsider switching to other frozen treats, like slushies. But even though they appear harmless, slushies actually contain an additive that makes you and your children sick — glycerol.

• What is glycerol and why is it added to slushies? Also called E422 or glycerin, glycerol is an additive that helps keep slush drinks from freezing solid without loading them with sugar. This ingredient is approved as a food additive across the U.S. and Europe.

• Glycerol is harmful in certain concentrations — The problem with glycerol is that, at certain concentrations, it throws off normal metabolic balance, dragging blood sugar to critically low levels, disturbing potassium levels and triggering a metabolic emergency — this effect is particularly common in small children.

• Toddlers and preschoolers became seriously sick after consuming slushies — A study published in Archives of Disease in Childhood investigated 21 cases of young children in the U.K. and Ireland who became severely ill shortly after drinking slushies. The children, all of whom were healthy beforehand, showed adverse symptoms within 60 minutes of sipping the drink.12

• Nearly all the children had dangerously low blood sugar — In most cases, it dropped below a level that could lead to coma or even death. The children also had acid buildup in the blood, and most had low potassium, which interferes with nerves and muscles. One child even had a seizure.

• But why were the effects more pronounced in young children? Apparently, this is because they have less body mass. This means a 500-milliliter (or 17-ounce) serving of slushie contains way too much glycerol for them. Even a half-serving could be enough to cause harm. And when they drink it too quickly, or while hungry or after exercise, their bodies become even more vulnerable to a crash.

If you’re a parent of a young child, especially under the age of 8, it’s best to eliminate slush ice drinks from your child’s routine. Refreshing and colorful as they seem, these frozen treats overload their young body not just with glycerol, but also high-fructose corn syrup, artificial colors, and flavors. Learn more about this topic in “The Surprising Health Risk Posed by Slushies for Young Children.”

Cut Out Emulsifiers by Switching to Healthier Food Options

Every time you eat processed foods like ice cream and slushies, you’re unknowingly damaging your gut. Emulsifiers aren’t just additives; they’re gut disruptors that damage your intestinal lining, mess with your immune system, and send your metabolism spiraling.

These steps will help reverse or prevent the damage. Whether you’re someone already struggling with digestive issues or if you just want to protect your long-term health, I recommend these strategies:

• Swap processed foods with real food options — Instead of commercial ice cream, consider making your own at home using full-fat coconut milk or cream, sweetened with honey. If you are a busy parent or on the go, look for clean-label brands with five ingredients or less — nothing you can’t pronounce or wouldn’t cook with at home.

• Rebuild your mucus barrier with gut-supporting foods — Add in real bone broth, steamed vegetables like okra and asparagus, and fermented foods like kimchi or sauerkraut. I also recommend carrots, onions and garlic, which are full of prebiotic fiber.

• Ditch ultraprocessed snacks — If you’ve struggled with weight gain, cravings, blood sugar crashes, or energy dips, emulsifiers are working against you behind the scenes. Ditch all fake “health” snacks and replace them with whole-food options like boiled eggs or fruit. Your metabolism works best when it isn’t under constant chemical attack.

• Track your progress — Eliminate emulsifiers from your meals for 30 days and track the changes in your body. Journal your digestion, mood, energy, and sleep. If you have gut issues, observe if there are notable differences in your symptoms.

Frequently Asked Questions (FAQs) About Emulsifiers in Ice Cream

Q: Why do some ice creams barely melt, even on a hot day?
A: Many commercial ice creams contain synthetic emulsifiers like polysorbate 80, which are added to help the ice cream hold its shape and resist melting. These additives create a thick, stable texture — but they also disrupt your gut by damaging the intestinal lining and triggering chronic inflammation.

Q: Are emulsifiers only found in ice cream?
A: No. Emulsifiers are hidden in over 12,000 processed foods — including sauces, dressings, dairy-free products, and even “organic” or “healthy” brands. Common ones include maltodextrin, carrageenan, and xanthan gum. These chemicals are used to thicken, stabilize, and extend shelf life, even though they were never tested for long-term gut safety.

Q: How exactly do emulsifiers harm your gut?
A: Emulsifiers break down your gut’s protective mucus layer and disrupt the balance of good bacteria. This weakens your immune defense, increases inflammation, and leads to issues like irritable bowel, food sensitivities, weight gain, and metabolic disease — even without changing your calorie intake.

Q: Are children more at risk from emulsifiers and food additives?
A: Yes. Children’s microbiomes are still developing, which makes them more vulnerable to the effects of emulsifiers. Summer treats like ice cream and slushies often contain high levels of additives like glycerol, which have caused serious illness in young children, including seizures and dangerously low blood sugar.

Q: What can I do to avoid emulsifiers and protect my gut?
A: Start by reading ingredient labels and eliminating products with polysorbate 80, maltodextrin, carrageenan, and other emulsifiers. Swap in real-food options like homemade ice cream, fermented veggies, and bone broth. Stick with clean-label brands, and try going emulsifier-free for 30 days to feel the difference.

A New Series of Health Insights Is on the Way

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A New Series of Health Insights Is on the Way
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A single protein, klotho, extended the lifespan of healthy mice by 20% in a study from Molecular Therapy.1 In addition to longer life, these mice also moved better, thought faster, and resisted age-related breakdown in muscles, bones, and brain function. Aging brings more than wrinkles. It weakens bones, shrinks muscle, blunts cognition, and raises your risk of disease. Klotho works differently than any single drug or supplement.

It doesn’t just address one symptom; it improves how your body handles stress, repairs damage, and maintains organ function across multiple systems. As your klotho levels drop with age, your ability to regenerate tissues declines, your inflammation rises, and your risk for conditions like osteoporosis, Alzheimer’s disease, and frailty climbs.

Klotho is a protein your kidneys and brain naturally produce, but only if you’re living in a way that supports that internal machinery. The good news? Your habits — what you eat, how you move, how well you sleep, and even how connected you feel to others — all influence your body’s klotho production.

Researchers are calling klotho a “longevity switch,” and one of the most promising ways to measure how well your lifestyle is working. To understand why this matters so much for your long-term health, and what it looks like in practice, let’s break down the latest findings from the gene therapy experiment that helped klotho-deficient animals move, think and live like younger ones.

A Single Injection Extended Lifespan and Rewired Aging from the Inside Out

The Molecular Therapy study tested whether long-term exposure to a specific form of the klotho protein, known as secreted klotho, or s-Klotho, could slow down the aging process in healthy mice.2 Scientists used a specialized virus to deliver the gene that makes s-Klotho directly into the animals’ bloodstream and brain. Unlike many antiaging strategies that target one system, this method aimed to affect multiple organs at once.

• Mice with boosted klotho lived longer and aged better — Treated animals lived longer than untreated mice, but longevity wasn’t the only improvement.3 They also showed fewer signs of age-related decline. Their muscles stayed stronger, their bones remained denser and their brains showed more activity related to regeneration and memory. This suggests klotho extends quality of life, which is what matters most.

• Muscle strength and bone health improved — In strength tests like grip performance and bar hanging, klotho-treated mice performed better, especially when treated during adulthood rather than earlier life. Muscle tissue under the microscope revealed larger fibers and far less scar tissue. After simulated injury, their muscles rebuilt more like those of younger mice.

Bone health improved too. Males who received treatment at middle age had thicker, denser bone structure and smaller gaps in their spongy bone. Females, on the other hand, benefited more when treated earlier, before bone degeneration was advanced. Gene expression testing confirmed more activity in the genes that form strong, mineral-rich bone.

• Brain resilience increased through stem cell activity and immune cleanup — Klotho helped regenerate brain tissue by increasing the number of maturing neurons and maintaining supportive cells called astrocytes. The treated mice also showed more brain immune cells responsible for removing damaged proteins and debris. These were not inflamed cells but highly functional ones, associated with better memory and less age-related inflammation.

• Muscle and brain benefits were linked to reduced inflammation and better cell signaling — Klotho blocked specific age-related pathways known to cause tissue scarring and interfere with stem cell repair. In muscles, it preserved mitochondrial function and kept stem cells capable of rebuilding tissue. In the brain, it promoted neurogenesis — your brain’s ability to grow new neurons — and kept immune cells working efficiently.

• Klotho’s effects showed up in gene expression tied to longevity — Animals that received treatment showed higher expression of genes that build collagen in bone and drive bone formation. They also had lower levels of a gene that typically rises with aging and contributes to poor bone mineralization. In the brain, there was an upregulation of repair pathways and immune functions that target malfunctioning cells.

Your Daily Habits Control Your Body’s Antiaging Switch

A comprehensive review published in Metabolites explored how everyday choices, like how you eat, sleep, move, and manage stress, directly influence your body’s production of klotho.4 The paper proposed using klotho levels as a real-time biomarker to track whether your lifestyle is truly improving your long-term healthspan.

• Klotho tracks with overall well-being, not just disease — Most medical markers only flag disease after it’s already taken hold. But klotho is different; rather than being a disease marker, it’s a health marker. Your levels rise with good habits and fall with harmful ones, making it one of the few tools that could give you feedback on whether your habits are actually helping you age well.

• Moderate, consistent exercise is one of the best ways to raise klotho — Even light daily movement significantly boosted klotho levels, while extreme workouts or stressful conditions — like military training in high heat — lowered them. A 12-trial meta-analysis confirmed that aerobic and resistance training both worked, but overtraining reversed the benefits.

• A healthy diet is directly tied to higher klotho expression — Diets rich in fruits, vegetables, fermented foods, and antioxidants — like vitamin A, C, E, zinc, and selenium — were consistently linked to higher klotho levels.

The Mediterranean-style diet, with a focus on minimally processed foods, stood out in large-scale data, while low-carb diets didn’t help and sometimes made things worse. Vitamin D and curcumin (from turmeric) also triggered klotho production in lab studies.

• Poor sleep, loneliness, and chronic stress all push klotho down — Klotho responds to psychological load. Short sleep (under 5.5 hours) and excessive sleep (over 7.5 hours) both lowered levels. Chronic stress reduced klotho in women caring for sick children and in soldiers under high pressure. Social connection, especially emotional closeness, was correlated with better klotho status, even in middle age.

• Risky habits blunt klotho’s protective effects — Smoking, alcohol, and cannabis all showed negative or inconsistent relationships with klotho. In some cases, the body responded to inflammation by temporarily increasing levels, but this wasn’t protective, it was compensatory. Over time, the cumulative damage from these habits appeared to wear down klotho’s regenerative capacity.

Klotho Is Your Brain and Body’s Aging Thermostat

Published in the Clinical Kidney Journal, a comprehensive review examined how klotho influences aging, cognition, inflammation, and longevity through its effects on phosphate metabolism, vitamin D regulation, and multiple molecular signaling pathways.5 The authors pulled together decades of preclinical and clinical evidence to outline how declining klotho levels are tightly linked to both chronic diseases and neurodegeneration.

• Lower klotho levels are consistently tied to shorter lifespan, poor memory, and cognitive decline — Mice that lack the klotho gene show signs of accelerated aging, including cognitive impairment, vascular disease, infertility, and early death. Humans with low klotho levels face higher risks for kidney disease, heart problems, and frailty.

One large national cohort study of 10,069 people found that adults with the lowest serum klotho levels had a 31% higher risk of dying from any cause compared to those with higher levels.

• Your klotho levels drop with age, but not just because you’re getting older — Inflammation, poor diet, and chronic illness all contribute to a decline in klotho expression. For instance, diabetic kidney disease, high blood pressure, and even low oxygen levels reduce klotho.

• Klotho helps your brain clear toxins and protect memory — Soluble klotho is produced in brain regions involved in memory and learning. Studies show it reduces oxidative stress, supports nerve cell repair and protects against damage from Alzheimer’s-related proteins.

Even when administered outside the brain, klotho fragments have been shown to boost synaptic plasticity and learning in mice, suggesting it activates neural repair pathways without needing to cross the blood-brain barrier.

• Klotho blocks the destructive pathways that fuel aging at the cellular level — This includes suppressing a pathway that promotes fibrosis and scarring, damping down signaling that raises inflammation and regulating intracellular calcium to maintain healthy cell function. Klotho also helps manage energy metabolism, antioxidant defense, and tissue regeneration, making it a master regulator of healthy aging.

Klotho Decline Reflects Aging and Disease Severity

Research published in Ageing Research Reviews analyzed klotho levels across 65 studies and confirmed that this antiaging protein consistently decreases with age, even in otherwise healthy people. The decline is more severe in those with kidney, metabolic, or endocrine disorders. Researchers tracked klotho in blood, cerebrospinal fluid (CSF), urine and tissue samples, reinforcing its usefulness as a biomarker for both aging and chronic disease progression.

• Klotho loss accelerates disease — Low klotho levels in the brain have been linked to reduced white matter integrity and greater oxidative stress, according to studies on aged rhesus monkeys.

In both animal and cell models, klotho deficiency led to increased susceptibility to inflammation and neurodegeneration. Restoring klotho, on the other hand, improved cell maturation and reduced inflammation in models of Alzheimer’s, multiple sclerosis, and amyotrophic lateral sclerosis (ALS).

• Baseline klotho levels are essential for future therapies — Because levels of klotho vary so widely by age and disease status, researchers emphasize the importance of establishing personal klotho baselines. Understanding what’s normal at different life stages helps doctors better assess risk and tailor future interventions.

• What this means for you — Monitoring your klotho levels could one day be as routine as checking blood pressure. If this protein turns out to be as central to healthy aging as the evidence suggests, it could help detect early signs of degenerative conditions and open the door to customized, preventative therapies. In short, klotho appears to be key to measuring, and maintaining, your body’s biological resilience over time.

Simple Ways to Activate Your Longevity Switch

If you want to increase your klotho levels and keep them high as you age, you need to focus on the lifestyle habits that trigger its natural production in your body. This isn’t about expensive treatments or supplements — it’s about addressing the root causes of accelerated aging: low cellular energy, chronic stress, poor diet, inactivity, and inflammation.

Klotho doesn’t show up when your system is overloaded. It rises when your body feels safe, nourished, and supported. Here’s what I recommend if you want to tap into the same antiaging system that helped mice live 20% longer and thrive in old age:

1. Move your body, but don’t overdo it — Klotho increases with daily movement, especially moderate aerobic activity like walking, cycling, or light resistance training. But if you push too hard, it reverses the benefit. If you’re sedentary or struggling with energy, start with 20 to 30 minutes of brisk walking each day and build up to an hour daily from there. The goal is consistency, not exhaustion.

2. Eat like your life depends on it, because it does — Choose foods that nourish your cells. If you’re still eating low-carb, you’re working against klotho. Build your meals around whole foods like fresh fruit, root vegetables, fermented foods like raw grass fed yogurt or kefir, and minerals like copper and magnesium. I recommend whole-food carbs first, along with collagen-rich protein and tallow, ghee, or grass fed butter as your fats of choice.

3. Give your gut a reason to heal — Fermented foods like sauerkraut, kimchi, and kefir support gut integrity and encourage healthy klotho levels. If you’re dealing with digestive issues, don’t jump straight to fiber-heavy foods. Start with healing carbs like whole fruit and white rice, and slowly build up. Your gut flora is part of the communication loop that regulates your aging proteins.

4. Soak in sunshine and get your vitamin D naturally — Vitamin D directly triggers the klotho gene, so if you’re inside all day, you’re missing a key switch. Aim for regular daily sunlight with no sunscreen, but avoid exposure during peak hours (10 a.m. to 4 p.m.) until you’ve eliminated vegetable oils from your diet for at least six months.

The linoleic acid in vegetable oils makes your skin more susceptible to damage from the sun. If you’re vitamin D deficient or are unable to get regular sun exposure, use a vitamin D3 supplement, but always check that it’s balanced with magnesium and K2.

5. Stop doing things that age you faster — Smoking, loneliness, and chronic stress send klotho in the wrong direction. Start by building real social connections, creating a wind-down routine for sleep and learning to recognize the signals that your body needs rest, not stimulation.

FAQs About Klotho and Aging

Q: What is klotho, and why is it so important for aging?
A: Klotho is a protein your body makes naturally, mostly in your kidneys and brain. It helps protect against the effects of aging by reducing inflammation, supporting brain function, and preserving muscle and bone health.

Low klotho levels have been linked to shorter lifespans, memory loss and age-related disease. Research now shows it may act as a “longevity switch” that reflects how well your body is aging — more accurately than conventional disease markers.6

Q: Does boosting klotho actually extend your lifespan?
A: Yes, at least in animal studies so far. A 2025 study published in Molecular Therapy found that raising klotho levels in healthy mice extended their lifespan by 20%.7 But it didn’t just help them live longer. They stayed stronger, sharper, and showed fewer signs of age-related decline in muscle, bone, and brain function.

Q: How do I increase my klotho levels naturally?
A: Daily habits play a powerful role. Research in Metabolites shows moderate exercise, a whole-food diet rich in antioxidants, restful sleep, sunlight exposure for vitamin D, and emotional connection all raise klotho levels.8 On the flip side, stress, poor diet, smoking, and sleep issues cause levels to drop.

Q: Is klotho something to take as a supplement or drug?
A: No, klotho isn’t available as a pill or over-the-counter treatment. Current experiments use gene therapy to increase klotho production inside the body, but these methods are still in early stages and not approved for humans. For now, your best bet is creating the right conditions for your body to make more of it on its own.

Q: Could klotho be used as a routine health test someday?
A: Yes, since klotho levels drop with age and illness, scientists believe it could become a future biomarker, like blood pressure, to assess how well your body is aging. One review of 65 studies confirmed that klotho declines with chronic disease, especially in the brain, kidney, and metabolic systems. Tracking it could help predict disease risk and guide early intervention.9

Inflammatory bowel disease (IBD) currently affects around 2.4 and 3.1 million Americans,1 costing the economy around $50 billion a year.2 It is characterized by inflammation of the digestive tract, leading to abdominal pain, diarrhea, weight loss, fatigue, and, in severe cases, intestinal damage and poor nutrition absorption. Left untreated, it can progress to colon cancer.3

Considering this information, what you eat plays a large role in IBD flare-ups. Specifically, foods containing refined sugar, vegetable oils, and other ultraprocessed ingredients have been shown to aggravate IBD.4

While medical practitioners generally recommend fixing your diet by figuring out what causes the flare-ups, this trial-and-error approach can cause further health troubles. To turn things around, scientists are proposing precision nutrition — tailoring a suite of health recommendations to manage your IBD, since your gut is as unique as your fingerprint.

Western Diet Fuels Inflammation by Disrupting Your Gut Microbiome

In a study published in Frontiers in Immunology, researchers explored how Western eating habits influence the risk of IBD via the gut microbiome. At its core, the diet is high in refined sugars and ultraprocessed foods, which triggers immune dysfunction and microbial imbalance, weakening the intestinal barrier that fuels persistent inflammation. This shift reduces protective compounds like short-chain fatty acids (SCFAs), making the gut lining more permeable.5

Led by researchers at the University of Ljubljana in Slovenia, the study used a systems biology approach, which is a method that integrates large sets of biological data to see how diet affects the gut microbiome, immune signaling, and intestinal barrier function. The team’s goal was to identify “key regulatory pathways and molecular interactions driving disease progression.”6

• Unhealthy bacteria dominate the guts of Western nations — IBD patients, particularly those living in industrialized nations, experience gut microbiomes dominated by oxygen-tolerant bacteria that thrive when the intestinal barrier is compromised.

In contrast, beneficial oxygen-intolerant bacteria, such as Akkermansia muciniphila, which help maintain the mucus layer and produce protective SCFAs, sharply decline. The SCFAs butyrate, acetate, and propionate are key energy sources for colonocytes and help suppress inflammation.

• The risk of leaky gut increases — The increased permeability of the gut allows bacterial fragments and endotoxins to slip into the bloodstream, where they activate immune cells that release inflammatory molecules such as cytokines and tumor necrosis factor-alpha (TNF-α). The researchers noted that this cycle can become self-sustaining, making it difficult for the body to turn off immune activation even when the original triggers are removed:7

“Emerging evidence suggests that dietary factors significantly influence barrier function, with Western dietary patterns rich in emulsifiers and artificial sweeteners further exacerbating epithelial dysfunction … The increased permeability observed in IBD is also associated with alterations in the mucin layer, as reduced expression of mucin 2 (MUC2), a key mucin component, is frequently reported in patients with active disease.”

• Diet-driven inflammation was especially pronounced — This study also reinforces my campaign against omega-6 fats — too much and they harm your digestive and overall cellular health:8

“When consumed in excess, especially in the context of industrial food processing, these fatty acids may disrupt microbial homeostasis, promote the release of pro-inflammatory mediators, and compromise intestinal barrier integrity. Such alterations have been associated with an increased risk of IBD and colorectal cancer,” the researchers reported.

• How refined sugar impacts gut health — The systems biology framework allowed the team to visualize the interactions as a network rather than isolated reactions. Using this analytical method, the team noted that excess intake of refined sugar greatly affects gut microbiome health:9

“The intake of refined sugars, particularly from sugar-sweetened beverages, has been shown to alter the gut microbiota, increasing the Firmicutes/Bacteroidetes ratio and reducing levels of beneficial butyrate-producing bacteria such as Lachnobacterium. These changes are linked to increased intestinal permeability and endotoxemia, which in turn promote local and systemic inflammation.”

• The connection between ultraprocessed salt intake and immune activation — The study observed that refined salt from ultraprocessed foods increased the production of Th17 cells, which is an immune cell that releases interleukin-17, a cytokine known to drive inflammation in autoimmune diseases, including IBD.10

Moving from Guesswork to Data-Driven Guidance

In another study, published in Crohn’s & Colitis 360, researchers also explored how personalized nutrition can reshape IBD treatment. Specifically, they outlined the Precision Nutrition Initiative — a large-scale effort to replace the one-size-fits-all approach to IBD meal plans with a data-based system that matches each person’s biological profile to specific foods.11

The goal was simple — to help patients identify which foods drive inflammation in their unique bodies, and which ones support healing using measurable data instead of trial and error.12

• Diet is the core of IBD treatment — The researchers reviewed years of clinical and molecular data showing that even when two patients eat the same foods, their responses differ dramatically. For example, one person with Crohn’s disease might flare up after eating high-fiber vegetables, while another thrives on them. These differences stem from variations in genetics, gut microbiota, immune function, and metabolic pathways.

Rather than treating diet as an external lifestyle factor, the authors argued that it should be viewed as an active therapeutic tool. They emphasized that dietary guidance needs to evolve from vague generalities into personalized interventions based on measurable biomarkers.

• The Precision Nutrition Initiative is organized around four synergistic methods — The first focuses on clinical trials designed to test how different dietary patterns manage symptoms of IBD. The second involves identifying biomarkers that reveal whether a specific food is helping or harming the gut.

The third centers on mapping dietary triggers that IBD, using advanced analytics to uncover hidden relationships between food patterns and immune activity. Lastly, the fourth employs artificial intelligence (AI) to analyze large datasets, predict individualized responses, and recommend diet plans tailored to your own unique molecular signature.

• Food is an interconnected system — Unlike earlier studies that examined isolated nutrients to manage IBD, this featured study views diet as an encompassing system that affects everything. Foods interact with gut microbes, which in turn influence immune pathways, producing a ripple effect that impacts disease activity.

The researchers proposed using multiomics (from the word “omes,” referring to multiple biological datasets), which combines data from genomics (genes), transcriptomics (gene activity), proteomics (proteins), and metabolomics (metabolic byproducts) to understand the complete biological picture of diet-induced inflammation.

• Using AI to make dietary recommendations measurable and adaptive — The researchers described plans for creating an AI-powered decision-support system for both patients and healthcare providers. This system would continuously learn from each meal, test result, and symptom log, then refine diet recommendations accordingly.

In other words, AI can help patients identify their personal “safe” and “trigger” foods through an evolving, evidence-based process rather than relying on rigid diets or guesswork. Over time, these personalized data patterns could be used to design therapeutic meal plans that restore microbiome diversity and reduce inflammation without further aggravating their IBD.

• Practical implications for patients — Rather than trying random diet trends, you’ll be guided by objective data showing how your body reacts to specific foods. Biomarker testing could eventually show whether your gut bacteria respond better to a certain food or a different one.

• The researchers underscored the need to improve this field of research — They noted that nutrition remains one of the least standardized areas in IBD management, despite its central role in disease activity. As noted in the study’s abstract:13

“There is a longstanding open question regarding how patients with inflammatory bowel diseases can best optimize their diet to maintain overall health, avoid triggering of symptoms, and support remission. However, to date there is limited evidence in support of comprehensive dietary recommendations for these patients.”

Take Control of Your IBD Before It Wrecks Your Health

You don’t have to sit and wait while new tools for managing IBD make their way into clinics. You can rebuild your gut health and reclaim control of your body right now by addressing your diet and tracking your progress with the latest digital support.

The Pax health coaching platform includes Mercola Lab, an integrated tool that combines at-home blood testing with advanced analytics to track things like inflammation and gut recovery over time. The app’s AI feature also helps you log your meals, analyze your food intake, and interpret nutrition data in real time. That said, here are some basic suggestions you can use to start healing your gut today:

1. Minimize LA intake to rebuild your gut from the ground up — One crucial step you can do to repair your gut health is to minimize linoleic acid (LA) intake as much as you can. This inflammatory omega-6 polyunsaturated fat (PUF), found in vegetable oils and ultraprocessed foods,14 interferes with mitochondrial function and increases oxidative stress, worsening gut inflammation.

Keep your LA intake below 5 grams per day. If you can get it below 2 grams, that’s even better. From there, optimize your carbohydrate consumption to support gut repair. Most adults need around 250 grams daily from whole foods.

If your gut is severely compromised, avoid dietary fiber to start and focus on healing your gut with gentle carbs like whole fruit and white rice, and gut healing foods like bone broth. Once digestion improves, slowly reintroduce fiber-rich foods to strengthen your gut lining.

2. Encourage growth of Akkermansia muciniphila — This beneficial keystone bacterium helps maintain a balanced microbiome and healthy intestinal barrier. Ideally, it should make up about 3% to 5% of your gut microbiome population. To nourish it, eat polyphenol-rich fruits like blueberries, along with inulin-containing foods such as garlic, asparagus, bananas, and leeks.

You can also take a postbiotic Akkermansia supplement. However, before following this route, allow your body time to recover from vegetable oils. A six-month break helps your mitochondria heal and restores a gut environment where Akkermansia can thrive.

3. Rebuild your microbiome after antibiotics with Saccharomyces boulardii — Antibiotics eliminate harmful bacteria in your system, but one major downside is that it also targets your beneficial bacteria, which will inevitably affect long-term gut health.

That said, if you absolutely need to take an antibiotic to treat a dangerous infection, replenish your gut immediately afterward with Saccharomyces boulardii, a probiotic yeast. It helps restore microbial growth and reduces the risk of antibiotic-associated diarrhea, making your recovery smoother and faster.

4. Add more anti-inflammatory foods into rotation — As mentioned earlier, ultraprocessed foods are filled with ingredients that cause IBD to worsen. While removing them from your diet will support your gut health, it’s important to fill the space with anti-inflammatory foods. These include blueberries, homemade yogurt, wild-caught Alaskan salmon, and real matcha tea. For more dietary recommendations, read “Top Anti-Inflammatory Foods and Supplements.”

5. Optimize your vitamin D levels — Vitamin D plays a role in immune balance and gut barrier repair, and the best source is sunlight, around solar noon. However, there’s an important caveat — avoid going outside during this time until you’ve reduced LA intake for at least six months to avoid sunburn and skin damage. LA is incorporated into skin cells, which reacts with the ultraviolet rays and leads to oxidative stress and DNA damage.

It typically takes two years of eating a low-LA diet to clear it from your system, though the process can be accelerated. One way to do this is by increasing your intake of C15:0 (pentadecanoic acid). For more information, read “The Fast-Track Path to Clearing Vegetable Oils from Your Skin.”

In addition, check your vitamin D status through a blood test, aiming for a level between 60 and 80 nanograms per milliliter (ng/mL). According to research, this appears to be the optimal range that provides the greatest benefits for your overall health.

Frequently Asked Questions (FAQs) About Personalized Nutrition for Inflammatory Bowel Disease

Q: What causes inflammatory bowel disease (IBD) and how does it affect the body?
A: IBD develops when the immune system mistakenly attacks the digestive tract, causing chronic inflammation. This leads to symptoms such as abdominal pain, diarrhea, weight loss, fatigue, and nutrient deficiencies. If untreated, it can progress to severe complications like intestinal damage or even colon cancer. The condition is especially common in Western nations, where poor dietary habits contribute to gut microbiome disruption and weakened intestinal barriers.

Q: How does the Western diet trigger or worsen IBD symptoms?
A: According to research in Frontiers in Immunology, the Western diet — high in refined sugars, vegetable oils, and ultraprocessed foods — shifts the balance of bacteria in the gut. Specifically, more harmful bacteria thrive instead of beneficial bacteria. In addition, the excess consumption of omega-6 fats from vegetable oils, refined salt, and sugary drinks intensifies immune dysfunction, perpetuating chronic inflammation throughout the body.

Q: What is “precision nutrition,” and how is it different from traditional IBD diets?
A: Precision nutrition replaces generic dietary advice with personalized plans tailored to your biology. This approach uses data from your gut microbiome, genetics, and metabolism to determine which foods heal your gut and which trigger inflammation. Researchers aim to use biomarkers and artificial intelligence (AI) to predict your body’s response to different foods, helping you identify your unique “safe” and “trigger” foods instead of relying on trial and error.

Q: How can I start improving my gut health right now?
A: Begin by addressing your diet. Limit linoleic acid (LA) to under 5 grams per day, and make sure you’re getting enough healthy carbohydrates that are low in fiber to repair gut energy metabolism. Most adults need about 250 grams of carbs a day. Gradually reintroduce fiber once your digestion improves.

Support beneficial bacteria such as Akkermansia muciniphila by eating polyphenol-rich fruits (like berries) and inulin-containing foods (like garlic and asparagus). After antibiotic use, take Saccharomyces boulardii, a probiotic yeast that helps restore balance in your gut microbiome.

Q: Why is vitamin D so important for IBD recovery, and how should I optimize it?
A: Vitamin D plays a central role in maintaining immune balance and repairing the intestinal barrier. Aim for moderate daily sun exposure during midday when UVB rays are strongest — but only after reducing LA intake for at least six months, since excess LA in skin tissue can react with sunlight and cause oxidative stress. In the meantime, stick to early morning or late afternoon exposure.

For faster LA clearance, increase your intake of C15:0 (pentadecanoic acid), a beneficial fat in grass fed dairy. Lastly, keep your vitamin D levels between 60 and 80 ng/mL for optimal gut and immune function.

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

How many patients have filed lawsuits over GLP-1 weight-loss drugs?

Less than 1,200 patients
More than 4,400 patients
More than 4,400 patients have filed lawsuits alleging serious harm, though millions of Americans are currently using these drugs. Learn more.
Over 10,000 patients
Almost 3,100 patients

A New Series of Health Insights Is on the Way

IMPORTANT

A New Series of Health Insights Is on the Way
Our team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what’s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what’s changing →

Baking soda is one of those ubiquitous, all-around items you always have at home, but did you know that aside from making your homemade bread fluffier and your refrigerator or cabinets smell fresher, it has a wide range of uses outside the kitchen as well?

From health and hygiene to everyday household tasks, baking soda has quietly earned its place as a trusted remedy in many homes — and science is starting to take notice of its potential, too.

What Is Baking Soda and Why Is It So Useful?

Also known as sodium bicarbonate, baking soda (NaHCO₃) is a white crystalline powder that’s composed of sodium, hydrogen, carbon, and oxygen. It’s a naturally alkaline compound — in fact, one of its main functions is to maintain pH balance by neutralizing excess acids or bases. Here are some more interesting facts about this product:

• Baking soda existed in nature 4 million years ago — When salt lakes worldwide evaporated, they formed mineral deposits called trona. This is a rock that’s then processed into soda ash (sodium carbonate). Soda ash is a naturally occurring mineral that’s then processed into baking soda. So while this product can be produced synthetically, the majority of commercially sold brands still come from these natural mineral deposits. In the U.S., the largest trona deposits are found in Wyoming.1

• It gained widespread attention during the 19th century — American bakers Austin Church and John Dwight founded the first baking soda factory in 1846, called Church & Co. When Church’s son joined the company, he changed the company name to Arm & Hammer, and also created the company’s iconic logo.2

• Baking soda’s power lies in its alkalinity — It measures around 8.3 on the pH scale, which is just above neutral. This means it effectively counteracts substances with low pH (acids), making it useful for addressing acid-related issues such as heartburn or even skin irritations.

When it’s mixed with an acid — like vinegar or lemon juice — this compound acts as a chemical leavener and produces carbon dioxide gas. This is the bubbly lift needed in recipes to make cakes and cookies rise, giving them a moist and fluffy texture.3

• Did you know that your body naturally produces baking soda, too? In the video above, Dr. Eric Berg explains how this works:4

“In the stomach, you have this super acidic mixture — a pH between 1 and 3 — and then it goes into the small intestine, where it should go up to maybe 6 or 7, sometimes even 7.5 … The neutralization of stomach acid is very important. If we don’t neutralize the stomach acid, we get severe irritation and inflammation in the small intestine. Sodium bicarbonate from the pancreas helps to neutralize this acid.

Bicarbonate isn’t only produced by the pancreas. The bile ducts — the small tubes connecting the liver and the gallbladder — also secrete bicarbonate.”

8 Ways to Use Baking Soda for Your Health

Baking soda’s acid-neutralizing property makes it a versatile remedy for various ailments. Its ability to adjust pH levels has been studied not just for digestive comfort, but also for enhancing athletic performance, soothing skin issues, and even supporting the body’s immune and inflammatory responses. Below are some notable uses of this compound:5,6,7

1. Provides digestive relief — Baking soda’s ability to neutralize excess stomach acid provides fast relief from indigestion, heartburn, and acid reflux. Do this by diluting a small amount — typically a 1/4 teaspoon in a cup of water — and sipping it whenever symptoms arise.

2. Protects against inflammation — Conditions like arthritis and gout are rooted in inflammation, and drinking a tonic made from baking soda and water will help lower inflammation. According to research, the antacid properties of baking soda help shift proinflammatory immune cells to anti-inflammatory ones.8 Read more about baking soda’s anti-inflammatory effects in this article, “Baking Soda — Inexpensive Treatment for Autoimmune Diseases.”

3. Promotes better oral health and hygiene — Thanks to its mild abrasiveness and alkalinity, baking soda helps remove surface stains on teeth, freshen breath, and reduce plaque buildup. Many toothpastes include baking soda to neutralize acids that erode enamel and create an inhospitable environment for harmful bacteria. Mouth rinses made with baking soda and water will also soothe canker sores, reduce acidity in the mouth, and support gum health.

To use it for teeth whitening, the Hearty Soul recommends mixing equal parts baking soda and water, then brushing it gently for two minutes, then rinsing thoroughly.9 For gargling, add half a teaspoon to four ounces of warm water and gargle as you would a mouthwash. This needs to be done in moderation.

4. Enhances your physical performance — When you exercise rigorously, your body produces lactic acid, which lowers the pH in muscle tissues and contributes to fatigue. Consuming baking soda before a workout may help buffer this lactic acid, delaying the onset of fatigue and improving endurance.

For athletes and fitness enthusiasts, a 2021 study recommends taking 300 milligrams of baking soda for every kilogram of body weight to reap its benefits. Ideally, take it between 60 and 180 minutes before your workout session.10

5. Reduces risk of chronic kidney disease — Some studies11,12 support the use of baking soda in slowing the progression of chronic kidney disease (CKD). In these cases, sodium bicarbonate supplementation helps neutralize acid levels in the blood, easing the burden on compromised kidneys. It’s believed that lowering blood acidity helps reduce damage to kidney tissue and delay disease advancement.

6. Eases urinary tract infections — Baking soda helps alkalize urine, offering relief for individuals prone to urinary tract infections (UTIs). When your urine is more alkaline, it creates an environment that helps minimize the growth of certain bacteria, helping reduce irritation and discomfort during infections.

7. Provides relief for bug bites, rashes, or sunburn — Make a paste using water and baking soda and apply it to the affected area to ease pain, itching, and redness. You can also add a cup or two to your lukewarm bathwater and soak in it. This remedy is also recommended to calm symptoms of psoriasis or eczema.

8. Works as a natural deodorant — Baking soda combats body odor because its alkaline nature decreases acidity in your underarms. When you sweat, the sweat itself doesn’t stink; however, when bacteria in your armpits break down this fluid into acidic waste, it causes bad odor to form. Pat baking soda directly on your underarms or by mixing it with a small amount of shea butter or coconut oil, then applying it on your underarms.

How Baking Soda Helps Support Cancer Treatment

One area where baking soda shows promise is cancer treatment; according to animal studies, baking soda’s alkalinity may contribute to slowing down cancer growth by creating a less favorable environment for tumors.

• Creating a more alkaline environment for tumors can help inhibit their growth — Cancer tumors are highly acidic, which helps them thrive and become resistant to treatments.13 Researchers investigated whether baking soda may be particularly beneficial in making the tumor’s environment alkaline and less conducive for growth.

• “Tumor alkalizing therapy” showed promising results — A 2024 animal study published in Frontiers in Oncology found that when mice with Ehrlich ascites carcinoma were given a baking soda solution, their lifespan was extended by 30 days more; to compare, mice that were given sodium chloride lived only 14 to 18 days longer. This showed that reducing the acidity around the tumors seemed to slow down the cancer’s progress.14

• They also tried this strategy with a human patient — The female patient was diagnosed with ovarian cancer, and had a buildup of fluid in her abdomen (ascites). She also wasn’t responding to chemotherapy. After receiving baking soda solution directly into her abdomen, her cancer marker levels significantly dropped, and the ascites disappeared.

“The preclinical and clinical results obtained using sodium bicarbonate perfusion in the treatment of malignant ascites represent a small yet significant contribution to the evolving field of tumor alkalization as a cancer therapy. They unequivocally affirm the good prospects of this concept,” the researchers concluded.15

While human research is still needed, these findings are promising and highlight the potential of baking soda as a supportive therapy. Another way by which baking soda may help with cancer is by easing the discomfort of cancer treatments. An article in Everyday Health recommends swishing your mouth with a mixture of baking soda, salt, and water to ease throat discomfort caused by chemotherapy or radiation. It also helps mouth sores from getting infected.16

Cleans, Deodorizes, and Protects — Baking Soda Uses for Your Home

While most people use baking soda to make fluffy cakes and chewy cookies, its usefulness stretches far beyond the mixing bowl. Whether you’re looking to ditch harsh chemical cleaners or find safe, affordable ways to freshen your home, this simple but versatile powder offers a powerful alternative. Here are some ways to use baking soda for household chores.

• Baking soda neutralizes and eliminates odors — Since odors are usually caused by acidic substances, baking soda’s alkalinity breaks them down at the molecular level. That’s why leaving a box of baking soda in the refrigerator or freezer is so effective at eliminating food smells. But you shouldn’t stop there, because there are many ways to use this product around the house:

◦Sprinkle it into the bottom of garbage cans, diaper pails, and litter boxes
◦Dust it all over musty-smelling carpets, cushions, or mattresses, letting it sit for 30 minutes before vacuuming
◦Remove pet odors from your dog’s bed

• Adding it to your laundry brightens clothes and removes odors — When your washing machine is in the rinse cycle, add a cup of baking soda to remove mildew smell. It also softens water, enhancing the effectiveness of your detergent. You can also pre-treat stains using a baking soda and water paste. Apply it to the stained area, let it sit for 15 to 30 minutes, and then wash as usual. This works well for food, oil, and even sweat stains.

• Wash your fresh fruits and vegetables with it — If you frequently buy conventionally grown produce, baking soda will help reduce your exposure to pesticides on the surface of your foods. One study found that soaking fruits like apples in a solution of baking soda and water removed 80% to 96% of pesticides from the surface — more effectively than either water alone or commercial rinses.17

To make your own produce wash, fill a clean basin or sink with water and add about four teaspoons of baking soda. Soak your fruits and vegetables for at least five minutes, then rinse thoroughly.

• Clean your jewelry and silverware — Baking soda even helps you restore shine to tarnished silver and dull jewelry. When combined with hot water and a piece of aluminum foil in a nonmetallic bowl, baking soda initiates an ion exchange that lifts tarnish off silver. Just soak the items for a few minutes and then rinse and dry thoroughly.

Use a soft toothbrush to help clean oils and dirt from surfaces, especially in hard-to-reach crevices. This method is especially appealing for those looking to avoid abrasive commercial silver polishes.

• Use it as a drain cleaner — Pour half a cup of baking soda down the drain, followed by an equal amount of vinegar. Allow the mixture to fizz and sit for 15 to 20 minutes before flushing with hot water. While it won’t replace a commercial-strength clog remover for serious blockages, it’s great for routine maintenance and keeping pipes smelling fresh.

How to Use Baking Soda Safely

While baking soda offers many benefits, remember that it is not without side effects — but only when used incorrectly or excessively. Bloating, gas, nausea, metabolic alkalosis (when the body’s pH is too high), or electrolyte imbalances due to its high sodium content could occur when used in high amounts. Here are a few precautions to keep in mind:

• If you’re ingesting baking soda, you need to moderate its intake — The Hearty Soul recommends starting small, typically half a teaspoon dissolved in a glass of water.

• Baking soda’s abrasive nature can damage your enamel — If you’re brushing with it, always gargle with plain water after.

• It could dry out your skin — If you’re soaking in a baking soda bath or using a homemade baking soda paste on your skin, make sure to moisturize afterward with a gentle, fragrance-free moisturizer or coconut oil to prevent dryness or irritation.

Frequently Asked Questions (FAQs) About Baking Soda

Q: What are the main health benefits of baking soda?
A: Baking soda helps relieve indigestion, soothe heartburn, reduce inflammation, improve oral hygiene, enhance physical performance, support kidney health, and help manage conditions like UTIs and skin irritations.

Q: How does baking soda help with digestion and acid-related issues?
A: Its alkalizing properties help neutralize excess stomach acid, offering fast relief from acid reflux, heartburn, and indigestion. It also supports enzyme activation in the small intestine for better digestion.

Q: Can baking soda really support cancer treatment?
A: Preliminary studies suggest baking soda may help by making the area around tumors less acidic, which could slow their growth. Early research in mice and one human case showed promising results.

Q: How can baking soda be used for skin, hygiene, and fitness?
A: It helps whiten teeth, soothe canker sores, calm rashes and sunburn, and act as a natural deodorant. Athletes use it to delay fatigue by buffering lactic acid during intense workouts.

Q: Are there household uses for baking soda beyond cooking?
A: Yes, it neutralizes odors in refrigerators, carpets, and laundry; cleans drains, silverware, and produce; and works as a nontoxic cleaner — all while being affordable and eco-friendly.

A New Series of Health Insights Is on the Way

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A New Series of Health Insights Is on the Way
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Your body knows how to heal. Think about it — if a poor diet and lifestyle can contribute to an unhealthy body, it stands to reason that a nutrient-rich diet and lifestyle can conversely contribute to a healthy body. That’s not too hard to figure out.

What is hard to figure out is what is bad for your health and what is good. Are statins good or are they bad? Should you take them? Are there alternatives? If so, what are they? There are many conflicting stories because cholesterol metabolism is complex, making it a perpetually confusing topic. You deserve to understand your health before blindly accepting treatments.

I get a lot of questions about cholesterol, statin drugs, and how to lower cholesterol without taking statins. The good news is that certain plants and lifestyles have been scientifically proven to lower cholesterol. So, let’s break it all down. In this post, I cover:

What is cholesterol, and why do we need it?
Triglycerides and their relationship to cholesterol.
How triglycerides and cholesterol interact.
The Pareto Principle, cholesterol, and statins.
Herbs and plants with evidence for cholesterol-lowering effects.
Key metabolic biomarkers.
With the proper knowledge and approach, you have the power to control your health.

What Is Cholesterol?

Cholesterol is a fatty, waxy substance found in every cell in the body. Roughly 20% comes from dietary sources, while 80% is primarily manufactured in the liver and other cells. Cholesterol metabolism studies show that this ratio can vary slightly depending on individual factors like genetics, diet, and lifestyle.

Excess sugar, particularly artificial sugars, refined carbohydrates, and genetic errors of liver metabolism, are mainly to blame for high cholesterol. Plant fibers can lower cholesterol, so a diet high in fruits and vegetables and whole grains with minimal fats helps maintain normal cholesterol levels.

• Types of cholesterol:

1. Low-density lipoprotein, LDL, is often called bad cholesterol because high levels are theorized to build plaque in the arteries.
2. High-density lipoprotein, HDL, is called the good cholesterol because it helps to remove excess cholesterol from the bloodstream and returns it to the liver for disposal.
3. Very low-density lipoprotein, VLDL, mainly carries triglycerides in the blood and is less commonly measured.

• Why do we need cholesterol? Cholesterol is present in every cell of the human body and is essential for cellular metabolism.

• Cholesterol is essential for several biological functions:1

◦Cell membrane structure — Cholesterol is a key component of cell membranes, providing stability.
◦Hormone production — The building block for steroid hormones, including sex hormones (estrogen, testosterone), cortisol, and aldosterone.
◦Vitamin D synthesis — When the skin is exposed to sunlight, the body uses cholesterol to make vitamin D.
◦Bile acid production — Cholesterol is converted into bile acids in the liver, which help digest fats.

• Cholesterol and brain health:

◦Myelin sheath formation — Cholesterol is a major component of myelin, the protective sheath around nerve fibers that speeds up electrical signaling.
◦Neurotransmitter function — It is involved in the communication between neurons, supporting the function of neurotransmitters like dopamine and serotonin.
◦Cell signaling — Cholesterol is crucial for forming “lipid rafts,” specialized areas in cell membranes that facilitate cell signaling in the brain.
◦Learning and memory — Proper cholesterol metabolism in the brain is necessary for synaptic plasticity, learning, and memory.

Triglycerides and Their Relationship to Cholesterol

Triglycerides, another type of fat (lipid) in the blood, come from foods and are synthesized in the liver. Triglycerides also come from extra calories your body does not need right away. Excess calories are converted to triglycerides and stored as fat in the body for later use. While cholesterol is used for structural and hormonal functions, triglycerides serve primarily as an energy source:

• Energy storage — Excess calories from food are converted into triglycerides and stored in fat cells for later use.
• Transport — Triglycerides circulate in the blood within lipoproteins, especially very-low-density lipoproteins (VLDL), which also carry some cholesterol.

How Triglycerides and Cholesterol Interact

• Both are transported in the bloodstream via lipoproteins (VLDL, LDL, HDL).
• VLDL particles mainly carry triglycerides but also transport cholesterol. As triglycerides are removed from VLDL, the particles become LDL, which is richer in cholesterol.
• HDL particles help remove excess cholesterol from tissues and return it to the liver for disposal.

So while cholesterol is used for building cell walls, hormone production, and other structural and metabolic functions, triglycerides are used primarily for energy supply and storage.

In a blood test, the total cholesterol level includes LDL, HDL, triglycerides, and sometimes VLDL, and means very little as a combined total. High triglycerides are more concerning because people with high triglyceride levels have an 80% higher risk of having a heart attack compared to people with normal triglyceride levels.2

Inflammation, fibrinogen, triglycerides, homocysteine, belly fat, triglyceride to HDL ratios, and high glycemic levels are the underlying drivers of heart disease.3

“Emerging science is showing that cholesterol levels are a poor predictor of heart disease and that standard prescriptions for lowering it, such as ineffective low-fat/high-carb diets and serious, side-effect-causing statin drugs, obscure the real causes of heart disease.”
~ The Great Cholesterol Myth

The Pareto Principle and Cholesterol

The Pareto Principle states that 80% of outcomes often stem from just 20% of causes, also known as the 80/20 rule. While commonly used in business, this principle can be metaphorically applied to biology and health, especially when identifying the key drivers behind complex issues.

As I mentioned, about 80% of the body’s cholesterol is made in the liver, while only 20% comes directly from the diet. Statins target this liver production by blocking the enzyme HMG-CoA reductase, which seems logical on the surface. But this approach overlooks why the liver is overproducing cholesterol in the first place — it treats the symptom, not the cause.

In truth, suppressing that 80% of cholesterol production without addressing the underlying 20% of triggers of metabolic disorders, such as insulin resistance, chronic inflammation, stress, and hormonal imbalances, can be counterproductive.

Even though dietary cholesterol accounts for just 20%, certain foods (like excess sugar, refined carbs, trans fats, and high-fructose corn syrup) can prompt the liver to increase its cholesterol output. A small subset of poor dietary choices may be responsible for most of the problem — a textbook 80/20 scenario.

For many people, small, focused lifestyle changes — such as eliminating processed foods, walking regularly, or improving sleep — can lead to significant improvements in cholesterol levels. Thus, 20% of your effort may yield 80% of the results.

Herbs and Plants with Evidence for Cholesterol-Lowering Effects

Anna McIntyre writes in “The Complete Herbal Tutor”:4

• Antioxidant herbs protect arteries, inhibit the formation of atherosclerotic plaque, lower cholesterol, and help prevent cardiovascular disease.
• Useful herbs include hawthorn, cayenne, amalaki, guggulu, bilberry, elderberry, ginger, turmeric, evening primrose, Chinese Angelica, and licorice.
• Shiitake and reishi mushrooms and oats contain beta-glucans, which help lower cholesterol.
• A clove of garlic a day can substantially lower cholesterol levels.
• Red clover reduces its absorption.
• Artichoke leaves help lower cholesterol by helping the liver’s metabolism of cholesterol.

Some of these herbs and plants studied for their potential to lower cholesterol levels are listed below in more detail. They are the most researched options, with scientific evidence and study findings cited here.5,6,7,8

• Red yeast rice (Monascus purpureus)

◦Red yeast rice contains monacolin K, a compound chemically identical to the statin drug lovastatin, with all the risks and side effects of taking a statin.9
◦Multiple randomized clinical trials and systematic reviews have shown that red yeast rice can reduce total cholesterol and LDL cholesterol by 10% to 33%.
◦It is considered one of the most effective natural products for lowering cholesterol, but quality and safety concerns exist due to variability in monacolin K content and potential contamination with citrinin, a nephrotoxin (kidney-damaging substance).

• Plant sterols and stanols

◦Found naturally in plant-based foods like fruits, vegetables, nuts, oils, seeds, and grains.
◦A 2022 network meta-analysis found that plant sterol supplementation leads to modest LDL and total cholesterol reductions.
◦They work by blocking cholesterol absorption in the small intestine.

• Bergamot (Citrus bergamia)

◦Bergamot extract and its polyphenols have shown promising lipid-lowering effects.
◦A 2022 systematic review and meta-analysis found significant decreases in total cholesterol, LDL cholesterol, and triglycerides, and an increase in HDL cholesterol. However, a small number of studies limit the evidence.

• Artichoke (Cynara scolymus)

◦Randomized trials have shown reductions in total cholesterol by up to 18.5% compared to placebo.
◦The evidence base is limited but promising, with good safety profiles reported in studies.

• Fenugreek (Trigonella foenum-graecum)

◦Several trials, mainly from India, have shown reductions in total cholesterol ranging from 15% to 33%.
◦Some studies also found reductions in LDL cholesterol, though methodological quality varies.

• Guggul (Commiphora mukul)

◦Some randomized trials have reported 10% to 27% reductions in total cholesterol.
◦Although results have been inconsistent, and quality concerns exist, it remains one of the more extensively studied herbal options.

• Garlic (Allium sativum)

◦Ancient history and a wealth of modern research support the use of garlic. More than 3,000 scientific papers cover its chemistry, pharmacology, and clinical uses.10
◦The therapeutic uses of garlic are extensive, but those specific to the cardiovascular system include reducing elevated cholesterol, preventing atherosclerosis and hypertension, treating poor circulation to the legs, and improving overall blood flow through antiplatelet actions.

• Red clover (Trifolium pratense)

◦Systematic reviews have found significant reductions in total cholesterol and increases in HDL cholesterol in postmenopausal women, but effects on LDL cholesterol are inconsistent.

• Green tea (Camellia sinensis)

◦An American Journal of Clinical Nutrition meta-analysis suggests that green tea significantly reduces total cholesterol, including LDL or “bad” cholesterol, to 2.19 mg/dL in the blood. However, green tea didn’t affect HDL, or “good” cholesterol.11

Biomarkers and Blood Work

When examining blood work to evaluate cardiac risk and metabolic health, cholesterol alone is insufficient. These parameters and other risk factors, such as diabetes, cardiovascular issues, and liver function, all need to be considered.

High LDL cholesterol was once thought to contribute to plaque buildup in the arteries, which could lead to the plaque becoming dislodged at some point, leading to a heart attack or stroke. Newer schools of thought don’t point to LDL as causing plaque buildup in the arteries but rather to chronic inflammation as being the cause.12

The newer cardiovascular assessment blood tests measure a specific protein called Apolipoprotein B (ApoB) within the LDL, which directly counts the number of atherogenic (plaque-producing) particles in the blood.

If ApoB is not measured, C-reactive protein (CRP) may be measured. CRP measures overall inflammation in the body and screens for cardiovascular risk. That’s important because many chronic diseases result from chronic inflammation. Metabolic biomarkers are key indicators of overall cellular health and disease risk.

The specific thresholds depend on your risk factors, and each lab has its parameters, but for reference, these are the normal ranges from LabCorp:

• LDL

◦Optimal — 39 mg/dL

• VLDL Cholesterol Cal

◦Optimal — 5 to 40 mg/dL

• Triglycerides

◦Optimal — 0 to 149 mg/dL

• Apolipoprotein B (ApoB)

◦Optimal —

More than 4,400 patients have filed lawsuits that claim serious harm from popular GLP-1 weight-loss drugs, according to reporting by USA Today.1 That figure represents only a small number of the estimated 12% of American adults — more than 31 million people — who use these medications.

GLP-1 — short for glucagon-like peptide-1 — is a hormone your gut naturally releases after eating to signal fullness and regulate blood sugar. These drugs flood your system with a synthetic version of that signal, keeping it turned on far longer than your body would on its own.

They slow digestion, reduce appetite, and alter blood-sugar signaling — mechanisms that explain both why the drugs suppress hunger so effectively and why the injuries showing up in court filings tend to cluster around the same biological systems.

Once you see how these drugs alter digestion, nutrient absorption, and brain signaling, the injuries described in court filings stop looking random — they follow a predictable biological pattern. Recent safety reporting has also expanded the risk picture well beyond digestion, with health authorities flagging psychiatric symptoms and reproductive concerns that most patients don’t anticipate.2

Meanwhile, conflicting research on some of these signals leaves people in a difficult position when trying to weigh the evidence for themselves. The legal filings, clinical reports, and regulatory warnings all point in the same direction: the conversation around these drugs needs to move past weight loss alone. Here is what the evidence actually shows — and what it means for your health decisions going forward.

Lawsuits Reveal the Real-World Toll Behind Rapid Drug Adoption

Thousands of lawsuits claim serious harm from GLP-1 weight-loss drugs such as Ozempic, Wegovy, and Mounjaro, according to USA Today.3 The population represented in these lawsuits included adults across the U.S., ranging from young adults to older patients, many of whom used the drugs for weight loss rather than diabetes treatment.

Findings showed that digestive injury dominated the claims, with 75% of federal lawsuits alleging gastroparesis — meaning the stomach stops moving food normally. Think of your stomach as a muscular bag that kneads and pushes food forward. Gastroparesis means that kneading slows or stops — food just sits there, fermenting and stretching the stomach wall.

Other lawsuits reported bowel slowdown, intestinal obstruction, gallbladder injury, and persistent vomiting that continued even after stopping the medication. That raises the question many patients don’t consider before starting treatment: what happens if your digestion doesn’t come back online after you stop?

• Legal data shows patterns across thousands of cases — Court reporting cited statements that about 18% of lawsuits allege ileus, a condition where bowel muscles fail to push food forward, and another 18% involve intestinal obstruction, meaning a physical blockage that stops movement through your gut.
Around 8% reported gallbladder injury, sometimes severe enough to require surgery to remove damaged tissue. Many plaintiffs reported multiple complications at once, which explains why totals exceed 100% across categories. This pattern highlights cumulative stress on digestion rather than a single isolated side effect.
• Stories illustrate life-altering consequences — Individual cases showed how symptoms escalate from discomfort to permanent change. One patient described hearing her colon rupture — a blockage caused the bowel to tear, which required removal of a large portion of the colon and months of recovery.
Another patient experienced severe vomiting that led to Wernicke’s encephalopathy, a neurological condition caused by vitamin B1 deficiency characterized by confusion, vision problems, and poor coordination. These examples show how nutrient depletion becomes a significant risk when appetite suppression persists.
• Vision injury adds a different category of risk — At least 110 plaintiffs alleged sudden blindness or severe vision changes after using GLP-1 drugs. One patient developed non-arteritic anterior ischemic optic neuropathy (NAION) — often called an “eye stroke” — meaning reduced blood flow damages the optic nerve and leads to permanent vision loss. Research found an increased risk of this condition among people prescribed semaglutide compared with those using other medications.4
• Rapid growth explains why these signals emerged now — Prescription data showed GLP-1 use rose from about 1 million prescriptions in early 2018 to about 9 million in 2022, with usage doubling again between 2024 and 2025 according to survey data.
These medicines existed for diabetes for years, yet widespread weight-loss use created a larger population exposed to long-term effects. When more people use a drug, complications become easier to detect — a reality that shifts the conversation from individual success stories to population-level safety.
• Mechanism centers on slowed digestion and nutrient disruption — GLP-1 drugs mimic a hormone that slows stomach emptying, triggers insulin signaling, and creates fullness that reduces food intake. In simple terms, food stays in your stomach longer, hunger drops, and calorie intake falls — but slower movement also increases risk of nausea, vomiting, and poor nutrient absorption when digestion stalls.
That biological trade-off explains why many lawsuits focus on conditions linked to impaired gut function.
• Legal debate centers on warnings and informed choice — Attorneys representing plaintiffs argued that “the full panoply of conditions that this set of drugs can cause are not fully warned of,” while drug manufacturers responded that the safety profile is well established and labeling reflects known risks.
Experts explained that proving causation will take years of litigation, yet the lawsuits already influence how patients evaluate risk versus benefit. For you, that means the decision to use these medications now includes legal, biological, and long-term metabolic considerations rather than weight loss alone.

New GLP-1 Warnings Expand Beyond Physical Side Effects

The pattern in U.S. courtrooms is echoed by regulators on the other side of the world — and the concerns they’re raising go beyond digestion entirely. New GLP-1 drug safety warnings issued by Australia’s Therapeutic Goods Administration focus on psychiatric risk signals and contraception concerns rather than the digestive injuries already widely discussed.5

As reported by Science Alert, 20 cases of suicidal thoughts were recorded in one year in Australia’s adverse-events database that coincided with GLP-1 use, signaling a safety concern that prompted regulatory attention and label review.6

• Research signals measurable increase in suicidal behavior risk — A 2024 study found a 106% increase in suicidal behavior associated with GLP-1 medicines, a statistic that stands out because it reflects behavioral outcomes rather than physical symptoms alone.7
Additional analysis of World Health Organization safety data also identified a link between semaglutide use and suicidal thoughts, reinforcing that this signal appears across multiple datasets rather than a single report.
• Contraception effectiveness emerges as another safety focus — Researchers highlighted concerns that GLP-1 medicines alter how oral contraceptive hormones absorb in the body, which affects whether hormone levels reach the threshold required to prevent pregnancy.
A review examining tirzepatide found a stronger impact on hormone absorption compared with other drugs in the same class, while more recent research in 2025 concluded that both tirzepatide and oral semaglutide influenced contraceptive hormone levels.8 This means a woman could be taking a birth control pill exactly as prescribed and still become pregnant.
• Brain-related effects connect to appetite and signaling changes — GLP-1 medicines influence brain pathways involved in appetite, reward, and mood regulation, which provides a biological explanation for why psychiatric symptoms appear in safety databases. Changes in blood-sugar signaling and appetite-control circuits interact with emotional regulation systems.
• Regulators shift focus toward proactive monitoring — Health authorities advised patients to report new or worsening depression, mood changes, or unusual behavior while using these medicines, reflecting a shift from passive awareness to active tracking.

Exploring Lifestyle Approaches That Support Metabolic Health

If these reports have you reconsidering whether the drug is worth the risk, the next question is practical: what actually works instead? The pattern in these reports keeps pointing back to the same problem — these drugs override your body’s signals instead of fixing what broke them in the first place. When appetite drops, digestion stalls, and energy fades, your body isn’t losing weight efficiently.

It’s shutting down to conserve resources. Real, lasting fat loss works the opposite way. It happens when your metabolism has what it needs to run, your gut communicates clearly, and your brain gets steady fuel — not when hunger simply gets switched off. This is the central topic of my new book, “Weight Loss Cure; Melt Fat Naturally With Your Own GLP-1.” Here’s a quick summary of how to work with your biology instead of against it.

1. Remove the metabolic stressor that suppresses appetite signals — If you are using prescription medication, discuss any changes with your healthcare provider to determine what approach is appropriate for you. Your body shifts from survival mode into repair mode only after that stress lifts.
When appetite returns, energy production stabilizes, brain function improves, and nutrient depletion stops progressing. Work with your prescribing physician to taper safely. Stopping abruptly can cause rebound appetite surges and blood sugar instability, particularly if you’ve been on the medication for more than a few months.

2. Support the body’s natural metabolic signaling through diet and lifestyle strategies — If you want weight loss without metabolic collapse, I recommend learning how to stimulate your own GLP-1 naturally. My book, “Weight Loss Cure; Melt Fat Naturally With Your Own GLP-1,” explains how to activate GLP-1 through diet and metabolic support rather than forcing it through drugs.
You learn how your gut controls appetite and fat loss by restoring the systems drug companies try to mimic with injections like Ozempic and Wegovy.

3. Repair gut integrity so Akkermansia regulates appetite again — Research suggests certain gut bacteria may be associated with metabolic signaling involved in appetite regulation. If chronic inflammation, excess seed oils, or prolonged metabolic stress have eroded your gut lining, Akkermansia loses its habitat — and the appetite-regulating signal it produces fades. Prioritize gut repair before fiber loading or supplements.
Start by eliminating seed oils and processed foods that drive inflammation, then add gut-supportive foods like homemade bone broth daily — the gelatin and amino acids, especially glycine and proline, help rebuild the mucosal lining that Akkermansia needs to colonize. Colostrum and slow-cooked connective tissue-rich meats also accelerate this repair process.

4. Create an environment where beneficial bacteria thrive — Your daily choices determine whether helpful microbes return. Focus first on eliminating seed oils, which are high in linoleic acid (LA). Excess LA damages the energy-producing machinery inside your cells — your mitochondria — by generating harmful byproducts called free radicals. When mitochondria can’t produce energy efficiently, every downstream process suffers, from gut repair to brain function.
Some individuals choose to monitor linoleic acid intake as part of a broader dietary approach discussed in the book. When my Pax health coaching platform launches, the Seed Oil Sleuth feature will help you track this down to the tenth of a gram. Replace those fats with grass fed butter, ghee, or tallow. After digestion stabilizes, introduce polyphenol-rich foods such as berries and inulin sources like leeks or garlic so your gut ecosystem rebuilds step by step.

5. Restore protein and carbohydrates to rebuild energy and tissue — If your appetite stayed suppressed for weeks or months, your body ran on a deficit. Increase protein gradually toward about 0.8 grams per pound of ideal body weight (or about 1.76 grams per kilogram), with one-third from collagen-rich sources such as bone broth, gelatin, oxtail, or connective-tissue-rich meats.
Pair that with gradual carbohydrate reintroduction — whole fruit first, then easy starches like white rice before complex carbs. Carbohydrate needs vary widely; the book discusses general examples rather than personal recommendations. Your brain interprets adequate glucose as a signal that the famine is over. Once that signal registers, your metabolism shifts from conservation — storing everything it can — to active repair and energy production.

FAQs About GLP-1 Drug Risks

Q: What are the main risks linked to GLP-1 weight-loss drugs?
A: Reports and lawsuits describe digestive shutdown, intestinal blockage, gallbladder injury, severe vomiting, nutrient deficiency, vision loss, and neurological damage. Safety warnings also highlight psychiatric symptoms and contraception concerns. The pattern shows these drugs affect multiple body systems tied to digestion, nutrient absorption, and brain signaling.

Q: Why do these drugs cause problems beyond weight loss?
A: GLP-1 drugs suppress appetite by slowing digestion and altering metabolic signaling. When digestion slows for long periods, nutrient intake drops and absorption changes. That disruption affects energy production, brain function, hormone balance, and gut integrity, which explains why complications extend beyond weight loss itself.

Q: Why are more safety concerns appearing now?
A: Use of these drugs increased rapidly, expanding from diabetes treatment into widespread weight-loss use. When millions more people take a medication, complications become easier to detect and report. Lawsuits, safety databases, and regulatory reviews now capture patterns that were less visible when fewer people used these drugs.

Q: Why do mental health and contraception concerns appear in safety warnings?
A: GLP-1 drugs influence brain pathways that regulate appetite, reward, and mood, which explains reported psychiatric symptoms. Slowed digestion also changes how oral medications absorb, including contraceptive hormones, which affects reliability during certain time periods such as starting treatment or increasing the dose.

Q: What approach supports weight loss without the same metabolic strain?
A: Aim to restore natural appetite regulation rather than suppress it. That includes removing metabolic stressors, repairing gut integrity, reducing seed oils, supporting beneficial bacteria, and rebuilding protein and carbohydrate intake so cellular energy improves. When your metabolism feels safe, appetite signals stabilize and fat loss occurs alongside recovery rather than depletion.

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

Which is the third leading cause of death in the U.S.?

Medical errors
Medical errors are estimated to cause around 250,000 deaths each year, making them the third leading cause of death in the U.S. Learn more.

Heart disease
Cancer
Accidents

1 How does regular physical activity improve mitochondrial function?

By increasing glucose storage inside muscle cells over time
By slowing down energy production across all cells
By reducing the need for cellular repair processes
By building new mitochondria and clearing damaged ones
Exercise promotes the formation of new mitochondria and activates mitophagy to clear out damaged ones, lowering excess free radicals. Learn more.

2 Which hormone increases hunger when sleep is lacking?

Melatonin
Dopamine
Serotonin
Ghrelin
Sleep loss raises ghrelin, the hormone that stimulates hunger, increasing appetite and cravings for high-calorie and processed foods. Learn more.

3 What nutrient plays a key role in shaping light-sensing cells in the eye?

Vitamin A
Vitamin A, specifically its derivative retinoic acid, helps guide the formation of cone cells, ensuring the retina develops the cells needed for clear, detailed vision. Learn more.

Vitamin C
Calcium
Iron

4 What vitamin deficiency is most strongly associated with this rare brain risk?

Vitamin C
Vitamin D
Vitamin B1
The condition is driven by low vitamin B1, which is essential for brain energy and normal nerve function. Learn more.

Vitamin K

5 How do microplastics most commonly enter the human body?

Through direct injection into the bloodstream
Through food, water, air, and skin contact
Microplastics enter the body through everyday exposures, including food, drinking water, air, and contact with products that shed plastic particles. Learn more.

Only through contaminated medical devices
Only through industrial workplace exposure

6 Sleeping fewer than how many hours is linked to overeating?

Less than 7 hours
Sleeping less than 7 hours is linked to higher odds of overeating and skipping meals, which can lead to stronger hunger later. Learn more.

Less than 8 hours
Less than 6 hours
Less than 5 hours

7 What is the core idea behind nature-aligned health?

Taking more medications
Following strict calorie limits
Avoiding all physical activity
Living in ways humans naturally evolved to live
Nature-aligned health focuses on real food, movement, sleep, sunlight, and gut health — all based on how humans evolved. Learn more.

Test Your Knowledge with
The Master Level Quiz

1 If a person lacks sufficient sleep, how much should time in bed be increased each week?

5 minutes
10 minutes
15 minutes
Gradually increasing time in bed by 5 to 15 minutes each week supports better sleep without overwhelming the body. Learn more.

30 minutes

2 What type of veins appear on the legs as bulging, blue or purple lines under the skin?

Arteries
Capillaries
Lymph vessels
Varicose veins
Varicose veins are swollen, twisted blue or purple veins caused by weakened vein valves that allow blood to flow backward and pool. Over time, this can lead to clots, ulcers, and swelling. Learn more.

3 Which statement best describes sedentary time?

Time spent sitting or lying down while awake
Sedentary time refers to waking hours spent sitting or lying down. Prolonged, uninterrupted periods reduce muscle activity and impair blood sugar and fat metabolism. Learn more.

Time spent sleeping or resting overnight
Time spent doing light physical activity
Time spent exercising at very low intensity

4 Which habit helps regulate the body’s circadian rhythm?

Napping at different times each day
Staying awake later on weekends to reset the body clock
Going to bed and waking up at the same time
A consistent sleep schedule stabilizes circadian rhythms, helping regulate hormones that control appetite, metabolism, and energy balance. Learn more.

Eating meals at random hours

5 What is fat that accumulates in organs not designed to store it called?

Ectopic fat
Ectopic fat forms in organs like the liver, where fat is not meant to be stored. This disrupts metabolism and is linked to insulin resistance and inflammation. Learn more.

Subcutaneous fat
Visceral fat
Brown fat

6 Which stress response is triggered by uncontrolled anger?

Rest and digest response
Sleep-wake regulation cycle
Fight-or-flight response
Uncontrolled anger activates the fight-or-flight response, raising heart rate, blood pressure, and stress hormones, which over time increases inflammation and disease risk. Learn more.

Cooling and recovery response

7 Which one of these does not support healthy eyesight?

Leafy greens and carrots
Artificial fruit-flavored gummies
Whole foods rich in vitamin A and antioxidants support retinal health, while sugary processed foods lack key nutrients needed for healthy vision. Learn more.

Grass fed dairy and egg yolks
Dried berries and citrus fruits

8 Where is the pancreas located in the body?

In front of the stomach
Above the liver
Below the intestines
Behind the stomach
The pancreas sits behind the stomach and plays a key role in digestion and blood sugar control. Pancreatic issues can develop without noticeable symptoms over time. Learn more.

9 Which of the following is not a cause of frequent urination?

Urinary tract infections (UTIs)
Proper hydration and healthy lifestyle habits
UTIs, diabetes, and pregnancy can increase urination. Proper hydration supports normal function and is not a cause of excessive or frequent urination. Learn more.

Diabetes-related blood sugar imbalance
Pregnancy-related hormonal changes

10 Which is a common early warning sign of impaired brain function that should not be ignored?

Increased appetite
Confusion and dizziness
Symptoms like confusion, dizziness, and trouble walking signal impaired brain function and may indicate developing neurological damage. Learn more.

Improved energy levels
Better sleep quality

11 Which natural therapy is described as an “umbrella remedy” due to its wide range of effects?

Curcumin extract
Resveratrol from grapes
Dimethyl sulfoxide (DMSO)
Dimethyl sulfoxide (DMSO) is called an “umbrella remedy” because it reduces inflammation, improves circulation, and helps deliver substances through the skin, supporting multiple therapeutic effects. Learn more.

Coenzyme Q10 (CoQ10)

12 How do plyometric exercises improve bone health?

By triggering bone growth through osteogenic processes
Plyometric exercises like jumping create impact forces that stimulate osteogenic activity, helping increase bone density and strengthen the hips and spine. Learn more.

By reducing calcium levels in the bloodstream and depositing them in the bones
By limiting stress placed on the skeletal system
By slowing down bone cell activity over time to preserve mineral density

13 Which of the following is not a common source of microplastics?

Synthetic clothing like polyester and nylon
Indoor air filled with plastic fibers
Washing synthetic fabrics frequently
Natural fabrics like cotton and wool
Synthetic fabrics shed microplastic particles into the air and water, while natural materials like cotton and wool release far fewer synthetic fibers. Learn more.

14 Which cells are responsible for building new bone?

Osteoclasts
Osteoblasts
Osteoblasts are the cells that build new bone, while osteoclasts break down old bone. A healthy balance between the two is key for maintaining bone strength. Learn more.

Chondrocytes
Fibroblasts

15 How many pairs of sinuses are located inside the human head?

4
Humans have four pairs of sinuses, totaling eight cavities, located in the forehead, between the eyes, behind the nose, and under the cheeks. Learn more.

2
6
8

16 Poor sleep increases cravings for which type of food?

Fresh fruits
Whole grains
Fried foods
Poor sleep shifts food choices toward fried and sugary foods, increasing how often these are eaten compared to people who sleep well. Learn more.

Leafy vegetables

17 How much ultraprocessed food is linked to a measurable rise in metabolic risk?

One serving per day
Just one extra daily serving of ultraprocessed food is linked to a higher risk of obesity, increased abdominal fat, and a 12% rise in Type 2 diabetes risk. Learn more.

Two servings per day
Three servings per day
Four servings per day

18 What type of radiation from computed tomography (CT) scans is linked to increased cancer risk?

Infrared radiation
Ultraviolet radiation
Microwave radiation
Ionizing radiation
CT scans use ionizing radiation to deliver about 70 times more exposure than a chest X-ray. This level can damage DNA and increase lifetime cancer risk with repeated scans. Learn more.

19 What is a main driver of today’s chronic disease epidemic?

Chronic dehydration
Not getting enough sleep
Processed foods
About 90% of calories in the American diet come from processed foods, which are linked to inflammation, metabolic dysfunction, and chronic disease. Learn more.

Sedentary lifestyle

20 What is the name of the protective layer that coats the inside of blood vessels?

Endothelium
Glycocalyx
The glycocalyx is a thin, protective layer that coats the inside of blood vessels, lining the endothelium. It helps prevent clotting and supports nitric oxide production to keep blood flowing smoothly. Learn more.

Myelin sheath
Collagen matrix

21 Why is the ketogenic diet difficult to sustain long-term?

It eventually causes weight gain in most people
It can disrupt cellular energy production over time
Long-term low-carb intake can disrupt mitochondrial energy flow, leading to reduced energy production, gut imbalance, and metabolic stress over time. Learn more.

It completely stops fat metabolism after a few months
It eliminates all sources of protein, which your body always needs

There’s a principle that I’ve refined over decades of clinical practice, research, and personal experimentation: the best approach to health is always grounded in what’s natural. The human body evolved over hundreds of thousands of years within a specific biological context — certain foods, certain light exposures, certain movement patterns, certain microbial environments.

When you operate within that context, your body functions remarkably well. When you deviate from it, problems begin. This isn’t ideology — it’s biochemistry, and it’s measurable. Nearly every cell in your body depends on mitochondria for energy — and those mitochondria were calibrated by evolution to run on specific fuels.

When you flood your mitochondria with substrates they weren’t designed to handle — industrial seed oils, heavily processed carbohydrates, synthetic pharmaceutical compounds — the result is metabolic dysfunction. Reductive stress builds up, electron transport becomes impaired, and the cascade toward chronic disease begins.

My peer-reviewed paper in Free Radical Biology and Medicine documented exactly this mechanism,1 and a subsequent analysis in Advances in Redox Research further detailed how mitochondrial redox imbalance cascades into chronic disease pathways.2 Think of your mitochondria like a furnace designed to burn a specific kind of fuel at a specific rate.

When you dump in fuel they weren’t built for — especially linoleic acid (LA) from seed oils — the furnace doesn’t just slow down. It backfires, throwing off sparks that damage the surrounding machinery. In technical terms, excess reducing equivalents overwhelm the electron transport chain, and the result is a paradoxical surge in reactive oxygen species — the very molecules that accelerate aging and disease.

The Pharmaceutical Trap: Treating Consequences, Not Causes

If I were to estimate the percentage of pharmaceutical drugs that actually address the root cause of a disease — not the symptoms, not the downstream consequences, but the actual cause — it would be less than 1%. The overwhelming majority of medications manage consequences of deeper metabolic dysfunction while leaving that dysfunction completely intact.

• Consider the data — In her landmark paper published in the Journal of the American Medical Association (JAMA) in 2000, Dr. Barbara Starfield of Johns Hopkins documented that iatrogenic causes — harm caused by the medical system itself, represented the third leading cause of death in the U.S.3 This included adverse drug reactions, unnecessary surgery, hospital-acquired infections, medical errors, and negative effects of drugs.
An updated analysis by published in the British Medical Journal (BMJ) in 2016 estimated that approximately 250,000 deaths occur annually from medical errors alone.4 Starfield herself later died from complications of a drug she was prescribed, not from the underlying disease it was treating. This is tragically emblematic of the broader problem.
• When the treatment becomes more harmful than the disease — For many people with chronic conditions, long-term pharmaceutical use may ultimately prove more damaging than the disease it was intended to manage. The irony is that the same medical system documenting these deaths continues to expand pharmaceutical interventions without meaningfully addressing the dietary and lifestyle causes driving the conditions in the first place.
• The pattern repeats across nearly every drug class — Statins lower LDL cholesterol but deplete CoQ10, impair mitochondrial function, and increase diabetes risk. Proton pump inhibitors suppress acid reflux but cause nutrient malabsorption, gut dysbiosis, and kidney damage. SSRIs modulate serotonin but create dependency, blunt emotional range, and carry withdrawal effects that persist for months.
In each case, the drug addresses a downstream marker while ignoring — and often worsening — the upstream metabolic dysfunction driving the problem.

Processed Food: The Foundation of the Chronic Disease Epidemic

Approximately 90% of the calories consumed by Americans now come from processed foods. This single statistic explains more about the state of public health than any other data point.
A major umbrella review published in the BMJ in 2024, analyzing 45 meta-analyses encompassing nearly 10 million participants, found that ultraprocessed food consumption was directly associated with 32 adverse health outcomes, including cardiovascular disease mortality, Type 2 diabetes, anxiety, depression, obesity, and all-cause mortality.5

• The risk ratios were striking — Cardiovascular disease-related mortality showed a 50% increase with greater ultraprocessed food exposure. Type 2 diabetes risk increased by 12% per dose increment. Common mental health disorders showed a 53% increased risk. These aren’t marginal effects — these are population-level catastrophes being driven primarily by what people eat every day.
• Poor diets drive nearly half of cardiometabolic deaths in the U.S. — A JAMA study estimated that suboptimal dietary patterns were associated with 318,656 cardiometabolic deaths per year in the U.S. — nearly half of all heart disease, stroke, and diabetes deaths.6 This figure is further supported by my 2026 narrative synthesis, published in Cureus,7 examining how specific dietary components, particularly seed oils and ultraprocessed foods, drive these outcomes.
• The solution is straightforward in principle: eat real, unprocessed food — The foods that humans consumed for millennia — properly raised animal products, vegetables, fruits — provide the substrates your mitochondria require without the toxic byproducts generated by industrial processing.

The more a food is processed, the more it deviates from what your body was designed to handle. Processing strips nutrients, introduces novel chemical compounds, oxidizes delicate lipids, and creates molecular species that your enzymatic detoxification systems have no evolutionary precedent for managing. Every step of processing moves food further from nature and closer to metabolic poison.

Seed Oils: The Primary Driver of Modern Chronic Disease

Of all the components of the processed food supply, seed oils — soybean, corn, canola, sunflower, safflower, cottonseed, grapeseed, and rice bran oil — represent the single most damaging element. Data published in the American Journal of Clinical Nutrition demonstrated that estimated per capita consumption of soybean oil increased more than 1,000-fold from 1909 to 1999, while LA availability rose from 2.79% to 7.21% of total energy intake.8

• This is an unprecedented change in human dietary history — And it’s occurred within a mere century — a blink of an eye in evolutionary terms. LA is an 18-carbon omega-6 polyunsaturated fat that’s highly susceptible to oxidation. When it oxidizes — which it does readily during cooking, processing, and storage — it generates toxic aldehydes, particularly 4-hydroxynonenal (4-HNE). 4-HNE is one of the most dangerous byproducts your body can produce.
It kills cells, damages DNA, triggers mutations, and promotes cancer (technically described as cytotoxic, genotoxic, mutagenic, and carcinogenic). Think of it as molecular shrapnel — every time you heat a seed oil, you’re generating fragments that tear through cellular machinery.
• My extensive body of peer-reviewed research has documented these mechanisms across multiple disease pathways — In Nutrients, I published a comprehensive review with Dr. Christopher D’Adamo showing how excess LA leads to oxidized metabolites (OXLAMs), impaired mitochondrial function through suboptimal cardiolipin composition, and downstream chronic disease including cardiovascular disease, cancer, and neurodegeneration.9
In the World Journal of Cardiology, I demonstrated how dietary LA restriction can reduce oxidized LDL by approximately 15%, mitigating arterial inflammation that is a key atherogenic trigger.10
In the World Journal of Clinical Oncology, I documented the historical parallel between rising LA consumption and rising cancer incidence, showing how 4-HNE from LA oxidation induces oxidative stress and lipid peroxidation in cellular membranes, elevates pro-inflammatory eicosanoids like prostaglandin E2, and disrupts gut microbiota.11
And in the World Journal of Biological Chemistry, I showed how LA magnifies bioenergetic stress in the liver when choline is insufficient, contributing directly to the fatty liver epidemic.12
• The half-life of LA in human fat tissue is approximately two years — This means the damage from seed oil consumption is far more persistent than damage from sugar, refined carbohydrates, or other dietary insults. It takes years of diligent avoidance to clear the accumulated LA from your tissues. Every seed oil you eliminate today is an investment in cellular health that will pay dividends for years to come.

The Law of Unintended Consequences

Any time you deviate from what is biologically natural — whether through a pharmaceutical drug, a processed food, or a novel synthetic compound — you need to contend with the law of unintended consequences. Human biology is a system of staggering complexity, with cascading feedback loops, redundant pathways, and emergent properties that no reductionist drug trial fully captures.

• This is precisely why the ancestral approach to health is so powerful — You aren’t fighting biology — you’re working with it. When you eat unprocessed food, you’re providing your cells with the substrates they evolved to use.13 When you get sunlight exposure, you’re activating photoreceptor systems that regulate circadian rhythm, vitamin D synthesis, and mitochondrial function. When you move your body, you’re stimulating the very pathways that maintain metabolic flexibility and cellular resilience.
• The opposite approach is a losing strategy — Relying on pharmaceutical drugs to compensate for a diet and lifestyle that violates every biological principle your body was designed around is like pouring water into a bucket with a hole in the bottom and wondering why the bucket never fills. The drugs may slow the leak, but they can’t seal it. Only removing the cause — the processed food, the seed oils, the sedentary behavior, the chronic stress — restores metabolic integrity.

Pentadecanoic Acid (C15:0): A Case Study in Nature’s Solutions

One of the most compelling examples of a nature-aligned therapeutic is C15:0, an odd-chain saturated fatty acid found primarily in dairy fat. My research published in the World Journal of Biological Chemistry documented that C15:0 activates AMP-activated protein kinase — your cells’ built-in fuel sensor, which detects when energy is low and shifts metabolism toward repair and fat burning.14
It also suppresses mTOR, the growth-and-repair switch that, when chronically overactivated by modern diets, accelerates aging and promotes cancer. It also selectively inhibits histone deacetylase 6 (an enzyme involved in inflammatory signaling), boosts energy production through Complex II of the mitochondrial chain, preserves mitochondrial membrane integrity, and reduces the production of reactive oxygen species — the damaging molecules at the heart of oxidative stress.
These findings were further detailed in my 2025 Cureus narrative review of C15:0’s multi-target protective mechanisms.15

• Higher C15:0 levels linked to lower risk of major chronic diseases — In a separate paper in the World Journal of Cardiology, I reviewed approximately 115 PubMed-indexed studies showing that higher circulating C15:0 levels are associated with reduced Type 2 diabetes, cardiovascular disease, metabolic dysfunction-associated steatotic liver disease, and all-cause mortality.16
• This is what nature-aligned health looks like in practice — A naturally occurring fatty acid, present in traditional dairy products that humans have consumed for thousands of years, operating through multiple well-characterized biological pathways to produce broad anti-inflammatory and metabolic benefits — with no detectable cytotoxicity. Compare that to a typical pharmaceutical: one receptor target, a page of side effects, and a price tag orders of magnitude higher.

Advanced Delivery: Working with Biology at the Nanoscale

Even when nutrients are beneficial, conventional supplement forms often fail to deliver them effectively. My research published in the World Journal of Gastrointestinal Pharmacology and Therapeutics documented how nanoliposomal delivery platforms — lipid bilayer vesicles on the nanometer scale — enhance nutrient stability in the gastrointestinal tract and improve cellular uptake two-fold to 10-fold compared with free compound controls.17

• This isn’t about replacing nature with technology — It’s about using biomimetic engineering — structures that mirror your body’s own phospholipid membranes — to deliver nature’s compounds more effectively. The liposome itself is a natural structure. We’re simply optimizing the delivery of what nature already provides.

The Environmental Dimension: Microplastics as a Modern Toxin

The ancestral health framework also illuminates the danger of novel environmental toxins that have no evolutionary precedent. My review published in Cureus documented that global plastic production increased from approximately 2 million metric tons in 1950 to over 450 million metric tons by 2018, with microplastics now detected in human blood, placenta, lung tissue, and atherosclerotic plaques.18

• Microplastics in arterial plaques linked to higher heart attack and stroke risk — One cohort study cited in my review reported higher rates of myocardial infarction, stroke, or death among patients whose carotid plaques contained microplastics or nanoplastics. This is another dimension of the unintended consequences of departing from natural materials and systems. Your body has no evolved mechanism for clearing synthetic polymer particles from your tissues.

What You Can Do: Returning to Ancestral Health Principles

The path forward isn’t complicated. It requires discipline, not complexity. The foundational steps are:

1. Eliminate seed oils — Remove soybean, corn, canola, sunflower, safflower, cottonseed, grapeseed, and rice bran oils from your kitchen and your diet. Replace them with stable saturated fats like tallow, ghee, butter from grass fed animals, and coconut oil. Read every label. Seed oils are in virtually every packaged food, restaurant meal, and fast-food item.
2. Eat unprocessed food — If it comes in a box, bag, or wrapper with an ingredient list, it’s processed. Build your diet around whole foods — properly raised animal products, vegetables, fruits, and grass fed dairy. Cook at home. Know what you’re eating.
3. Minimize pharmaceutical dependence — Work with a qualified health practitioner to address root causes of any health conditions through dietary and lifestyle modifications before resorting to pharmaceutical interventions. This isn’t about rejecting medicine categorically — there are rare situations where drugs are necessary and lifesaving. But those situations represent a tiny fraction of current pharmaceutical use.
If you’re currently taking prescribed medications, don’t reduce or stop them without direct supervision from your prescribing physician. The goal is to work with your doctor to reduce pharmaceutical dependence over time as dietary and lifestyle changes take hold.
4. Support mitochondrial function — Your mitochondria are the engines of cellular health. Support them through targeted nutrition — including adequate B vitamins, CoQ10, magnesium, and C15:0 — while eliminating the primary mitochondrial toxins: seed oils, alcohol, and ultraprocessed foods.
5. Respect the evolutionary template — Beyond what you eat and what you avoid, your body expects a set of environmental inputs that were constant throughout human evolution. Get adequate sunlight exposure. As explained in my SSRN preprint paper, research suggests that sunlight does far more than trigger vitamin D synthesis — it directly influences mitochondrial energy production through photoreceptor pathways in ways we’re only beginning to characterize.19
The same principle applies to the other biological signals your body evolved to expect. Move your body daily. Sleep in alignment with circadian rhythms. Manage psychological stress. These aren’t lifestyle luxuries — they’re biological requirements that your body was calibrated to expect.

The chronic disease epidemic isn’t a mystery. It’s a predictable consequence of a population that has systematically departed from the biological inputs its bodies were designed to receive. The solution is to return to them. Nature has the answers. It always has.

FAQs About Nature-Aligned Health

Q: What is the core principle behind nature-aligned health?
A: Nature-aligned health is based on the idea that the human body functions best when its inputs match the conditions it evolved with over thousands of years. These inputs include whole foods, natural light exposure, regular movement, restorative sleep, and healthy microbial environments. When these biological inputs are present, cellular systems — especially mitochondria — function efficiently and support long-term health.

Q: Why does modern medicine often treat symptoms rather than causes?
A: Many pharmaceutical drugs are designed to modify biological markers or relieve symptoms rather than correct the underlying metabolic dysfunction driving disease. Research has also documented risks associated with medical treatment itself. For example, a widely cited analysis estimated that medical errors contribute to approximately 250,000 deaths annually in the U.S., highlighting the importance of addressing root causes of disease whenever possible.20

Q: How do processed foods contribute to chronic disease?
A: Ultraprocessed foods dominate modern diets and are strongly linked to multiple health problems. A 2024 umbrella review published in the BMJ examined 45 meta-analyses involving nearly 10 million participants and found higher consumption of ultraprocessed foods was associated with increased risks of cardiovascular disease, Type 2 diabetes, depression, obesity, and all-cause mortality.21

Q: What role do seed oils play in modern health problems?
A: Industrial seed oils are high in LA, a polyunsaturated omega-6 fat that oxidizes easily during processing, cooking, and storage. Historical data show dramatic increases in consumption of soybean oil and LA during the 20th century. Researchers have examined how these fats contribute to oxidative stress and inflammatory pathways linked to chronic disease.

Q: What practical steps support a nature-aligned approach to health?
A: Key strategies include reducing ultraprocessed foods, avoiding industrial seed oils, eating whole foods such as properly raised animal products and plants, maintaining regular physical activity, getting adequate sunlight exposure, and prioritizing sleep. These foundational behaviors support mitochondrial function, metabolic flexibility and long-term resilience against chronic disease.

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

How much does lack of sleep increase the likelihood of stress-related eating?

By about 2 times
By about 3.5 times
Poor sleep increases emotional eating. People with the worst sleep were up to 3.5 times more likely to eat when stressed, bored, or upset. Learn more.

By about 5 times
No difference

Editor’s Note: This article is a reprint. It was originally published February 13, 2022.

In this interview, repeat guest Dr. Malcolm Kendrick, a board-certified family physician and author of the book, “The Clot Thickens: The Enduring Mystery of Heart Disease,” reviews the underlying mechanisms for heart disease, which for the last century has been the leading cause of death in the U.S.

Of all the books he’s written, this is my favorite, as it goes into great detail, giving you the biological understanding of the process of atherosclerosis leading to heart attacks and strokes. He also has solid strategies for lowering your cardiovascular disease risk.

Incidentally, once you understand the disease process, then you can also understand how both COVID-19 and the COVID jab can contribute to heart disease. When asked why he’s taken such an interest in heart disease, Kendrick replies:

“When I was training as a student in medicine, Scotland had the highest rate of heart disease in the world. Early on the answer for why was, ‘Oh, well, it’s because we have such terrible diet, and we eat rubbish food like deep fried Mars bars.’

So, you eat too much saturated fat, the saturated fat gets turned into cholesterol in your bloodstream, and then it’s absorbed into arteries and forms narrowings and thickenings, which all sounds plausible if you don’t think about it too hard.

But I also happen to go to France quite a lot, and what I noticed about France was, they eat a lot of saturated fat. They eat more, in fact, than anyone else in Europe, and certainly more than Scotland. So, [this saturated fat] hypothesis certainly didn’t work for the French. They have the highest saturated fat intake in Europe and lowest rate of heart disease, and this has been the case for decades.

If you took all the risk factors for France and Scotland [such as smoking, high blood pressure, and diabetes], then the French had slightly [higher risk], according to conventional thinking. But, in fact, they had one-fifth [the rate among age-matched men].

So, I thought, this is interesting. It doesn’t make much sense according to what we’re told. Then while I was in medical school, a tutor in cardiology said … LDL cannot cross the endothelium. At the time, I didn’t know what LDL was, nor did I know what the endothelium was, but it sounded important.

She had been looking at heart disease as a different process for decades … So, I think that’s really where I got started. Once you start questioning what the problem is, you end up questioning more and more and you start thinking, gosh, this is just nonsense, isn’t it? This whole hypothesis is just nonsense. So, I started picking it apart.”

The Thrombogenic Hypothesis

“The Clot Thickens” is Kendrick’s effort to explain an alternative hypothesis for what actually causes heart disease. If it’s not saturated fat and cholesterol, what is it? In 1852, a Viennese researcher, Karl von Rokitansky, developed what he called the encrustation hypothesis of heart disease.

Today, this hypothesis has been renamed the thrombogenic hypothesis. “Thrombo” stands for thrombosis, i.e., blood clots, and “genesis” means the cause of, or the start of. So, the thrombogenic hypothesis is that blood clots are the basic pathology that causes all heart disease.

“We know blood clots cause the final event in cardiovascular disease. We know blood clots cause plaques to grow. Why won’t you accept that blood clots are the thing that starts heart disease in the first place? Because then we have one process all the way through, and it makes sense, because it fits with what you can see.” ~ Dr. Malcolm Kendrick

In a nutshell, when a blood clot forms on your artery wall, which can happen for a number of reasons, it will typically be covered over and dissolved. A problem arises, however, if the blood clot is not fully eliminated and another blood clot forms in the same “vulnerable” area. This then becomes what’s conventionally referred to as atherosclerotic plaque.

“The atherosclerotic plaque is basically a buildup of blood clot, repair, blood clot, repair, blood clot, repair,” Kendrick explains. “If the blood clotting process is faster than the repair process, you have a plaque that gradually grows and eventually thickens the artery wall until it narrows sufficiently that the final blood clot, on top of the existing plaque, is the thing that can cause a heart attack or stroke …

If you cut through the plaque and look at it, it almost looks like tree rings. You can see there’s been a clot, repair, clot, repair, clot, repair, clot, repair over the years.

It’s widely accepted that a blood clot forming on an existing plaque will cause the plaque to grow in size. You can find 10,000 papers saying that this is the case. What the mainstream won’t accept is that a blood clot on a healthy artery wall can initiate the whole process.

So, to an extent, all I’m saying to people is, well, we know blood clots cause the final event. We know blood clots cause plaques to grow. Why won’t you accept that blood clots are the thing that starts it in the first place? Because then we have one process all the way through, and it makes sense, because it fits with what you can see.”

As noted by Kendrick, the conventional view is that low-density lipoprotein or LDL gets into the artery wall where it initiates plaque formation. It then, inexplicably, stops initiating plaque, and the plaque continues to grow through the addition of repeated clots.

However, Kendrick says, once you start drilling down into the cholesterol, aka LDL hypothesis, the whole thing starts to fall apart. LDL simply cannot explain the disease progression. Yet despite the many holes in the theory, the idea that LDL causes heart disease is touted as an absolute, indisputable fact.

What’s the Mechanism?

In order to justify a hypothesis, you need to have a mechanism of action. Once you understand the mechanism of the actual disease process, then you can put the puzzle pieces together. Kendrick begins his explanation:

“Your blood vessels are lined with endothelial cells, a bit like tiles on a wall. Endothelial cells are also covered themselves in a thing called glycocalyx. If you try to pick up a fish, it’ll slip through your fingers; it’s very slippery. The reason it’s slippery is because it’s covered in glycocalyx and the glycocalyx is incredibly slippery. It’s nature’s Teflon.

So basically, in our case, the glycocalyx [is inside] our blood vessels, to allow the blood to travel through without it sticking, without damage occurring. So, you have this kind of damage-repellent layer on top of your endothelial cells.

Now, if that layer is damaged, and then the endothelial cell itself underneath is damaged, then the body will say, ‘Oh, we’ve got damage to a blood vessel, we must have a blood clot there because we could bleed out.’ So, a blood clot forms on the area of damage, and immediately stops [the bleeding].”

The blood clot doesn’t just keep on growing and growing. If it did, you’d die anytime you had a blood clot. Instead, when a clot forms, other processes step in to prevent it getting too big, which is why every blood clot doesn’t cause a stroke or heart attack. Once the clot has stabilized, and has been shaved down, the area is covered over by endothelial progenitor cells, made in the bone marrow, that float around in your bloodstream.

When a progenitor cell finds an area that has been damaged, it attaches itself to that area, along with others, forming a new endothelial layer. The remaining blood clot is now lying “within” the artery wall itself. So, basically, it’s the repair process that can lead to plaque buildup within the artery wall. In time, if damage outstrips repair, this can narrow the artery and reduce blood flow.

What Damages Endothelial Cells?

The question is, what can damage the endothelium in the first place? Here, Kendrick uses the SARS-CoV-2 mechanism as an example:

“The COVID virus enters endothelial cells through the ACE2 receptor. It prefers endothelial cells because they’ve got ACE2 receptors on them. It gets into the endothelial cell and starts replicating, then bursts out, damaging the cell. Bingo, you’ve got an area of damage.

Of course, added to this, when cells have viruses within them, they send out distress signals to the immune system saying, ‘I’ve been infected, come and kill me,’ and so the immune system starts to have a go at the endothelial cells. This is why you can get a problem, because the endothelial cells are being damaged and stripped off.

Blood clotting occurs at the points of damage and hey, presto, you’re having clotting, you’re having strokes, you’re having heart attacks, which is the thing that people at first couldn’t understand [about COVID-19]. Yet it’s very clear that what’s happening is you’ve got damage to the endothelial cells.

Obviously, you and I both know that if you get a [COVID jab], the cells are triggered to produce the spike protein, and these cells are sending out distress messages saying, ‘I’m infected.’ You have to be very careful if you want to stick something into cells that then says to the immune system, ‘Please come and destroy me,’ because that’s what the immune system is going to do.

But moving on from that, what other thing can cause endothelial damage? The answer is things like smoking. Smoke particles get out of your lungs, they go into your blood vessels and they cause damage … You smoke one cigarette and a whole bunch of microparticles appear in your bloodstream, which means endothelial cells are dying.

Luckily as endothelial cells die, another message is sent to the bone marrow saying, we need more endothelial cells and it stimulates endothelial progenitor cell production. These endothelial progenitor cells rush around covering over the areas of damage.

Some smokers have enough repair going on and when you’re younger, it’s okay. As you get older and your repair systems begin to fail a bit, cigarette smoking becomes more and more of a problem.”

Other things that can cause endothelial damage include:

• High blood sugar levels and diabetes — The protective glycocalyx layer is made of proteins and sugars — High blood sugar damages the glycoprotein layer, thinning it down in a measurable way. High blood sugar can reduce the glycocalyx layer by as much as two-thirds. This, in turn, exposes the endothelial cells to the bloodstream and anything else damaging that might be there.

The damage to the glycocalyx is why diabetics are prone to both arterial and capillary (small vessel) disease. You can’t get atherosclerosis in the capillaries, as there’s no room. Instead, the capillaries become broken down and destroyed. This in turn can cause ulcers, due to poor circulation in the skin of your legs and feet.

Peripheral neuropathy occurs as the ends of nerve cells are deprived of oxygen. Also visual problems (diabetic retinal damage) and kidney damage. Blood pressure may also become elevated as your heart has to work harder to push blood through a network of damaged/missing small blood vessels.

• Heavy metals such as aluminum and lead.

• High blood pressure, as it puts stress on the endothelium — Atherosclerotic plaque (atherosclerosis) doesn’t occur unless the pressure is raised, adding biomechanical stress.

Repairing the Glycocalyx

As explained by Kendrick, the glycocalyx layer resembles a lawn, with slippery filaments that stick up. Within this glycocalyx layer you have nitric oxide synthase (NOS), which produces nitric oxide (NO), and you have NO itself, as well as a number of other anticoagulant proteins. The glycocalyx is actually a potent anticoagulant layer, so it stops blood clots forming. If glycocalyx is damaged, your risk of blood clotting increases.

“It’s a very complicated layer,” Kendrick says. “It’s like a jungle full of things that say, ‘Don’t stick to this, stay away from this.'” Within it, you also have albumin, protein complex produced by the liver. Albumin contains the proteins that help maintain and repair the glycocalyx. A fact that most doctors are unaware of is that, if you have a low albumin level, you’re significantly more likely to die of heart disease.

The good news is that while the glycocalyx layer can be rapidly destroyed, it can also be rapidly repaired. (Experiments have shown that in an area where the glycocalyx has been completely stripped off, it can be completely repaired in a single second.) Supplements like chondroitin sulfate and methylsulfonylmethane (MSM) can be helpful in this regard.

“If you try and explain that through the LDL mechanism, it just doesn’t work,” Kendrick says. “They have discovered that if you give chondroitin sulfate as a supplement — which normally is for arthritis and stuff like that — it reduces the risk of heart disease quite considerably. How do you explain that? Well, you can explain that because you’re protecting your glycocalyx.

These are the sort of things that make no sense if you like looking at the conventional ideas of heart disease, but are immediately and easily explained if you say, ‘We have to keep our glycocalyx healthy and we have to keep our endothelial cells underneath them healthy.’

Otherwise they will be damaged and stripped off, and then we will get a blood clot, and if we keep getting blood clots at that point, we will end up with a plaque and eventually one of the blood clots on that plaque will kill you from a heart attack or a stroke.”

Blood Flow Restriction Training

A lifestyle strategy that can help repair endothelial damage is blood flow restriction (BFR) training. In response to BFR, your body produces vascular endothelial growth factor (VEGF), which acts as “fertilizer” for the endothelium. You can learn the ins and outs of BFR in my free BFR report. VEGF also induces the synthesis of nitric oxide (NO), a potent vasodilator, and it stimulates endothelial progenitor cells.

“NO protects the endothelium. It is anticoagulant — the most potent anticoagulant we have in the body. It’s really the magic molecule for cardiovascular health,” Kendrick says.

“At one time NO was known as Endothelial Derived Relaxation Factor (EDRF). NO was something no one believed could possibly exist in the human body. NO is actually a free radical. Everyone says free radicals are terribly damaging and unhealthy.

To that I reply, ‘Well, you may wish to know that the chemical that is the single most important protective chemical in the body for the cardiovascular system is an incredibly free radical called nitric oxide.'”

Some anticancer drugs are designed to block VEGF, as the tumor needs angiogenesis — which is the creation of new blood vessels that are required to provide sufficient “nutrients.” Without these new blood vessels, the tumor dies off. Unfortunately, if you block VEGF, you also block NO, which then raises your risk for heart disease.

“These drugs were almost removed from the market,” Kendrick says, “because despite their anticancer activity, they were procardiovascular disease to quite a scary degree.

[That’s why], if you are given bevacizumab or Avastin as an anticancer drug, they now give you angiotensin converting enzyme inhibitors (ACE inhibitors), which are blood pressure lowering tablets, and ACE inhibitors have a specific impact on bradykinin, which increases NO synthesis.”

Strategies to Lower Your Thrombotic Risk

In his book, “The Clot Thickens: The Enduring Mystery of Heart Disease,” Kendrick reviews many different strategies that can lower your disease risk. Here’s a short-list of examples covered in far greater depth in the book, as well as some of my own recommendations that I bring up in the interview:

• Avoid unnecessary use of nonsteroidal anti-inflammatories (NSAIDs) such as ibuprofen and naproxen — While they effectively inhibit inflammation, they can cause platelet aggregation by blocking COX-2. In other words, they activate your blood clotting system, making blood clots more likely.

• Get plenty of sensible sun exposure — Sun exposure triggers NO that helps dilate your blood vessels, lowering your blood pressure. NO also protects your endothelium, and increases mitochondrial melatonin to improve cellular energy production.
• Avoid seed oils and processed foods — Seed oils are a primary source of the omega-6 fat called linoleic acid (LA), which I believe may be far more harmful than sugar. Excessive intake is associated with most all chronic diseases, including high blood pressure, obesity, insulin resistance, and diabetes.

LA gets embedded in your cell membranes, causing oxidative stress, and can remain there for up to seven years. Oxidative linoleic acid metabolites (OXLAMs) are what’s causing the primary damage, including endothelial damage.

• Lower your insulin and blood sugar levels — Simple strategies to accomplish this include, avoiding ultraprocessed foods and artificial sweeteners, significantly restricting your LA intake and getting regular exercise.

• Address chronic stress, which raises both blood sugar and blood pressure, promotes blood clotting and impairs your repair systems. Cortisol, a key stress hormone, reduces endothelial cell production.

• Quit smoking.

Editor’s Note: This article is a reprint. It was originally published February 16, 2025.

In my interview with Sean Kim of Growth Minds, we discussed the decades I’ve spent searching for the best ways to help you reclaim your health.1 When you consider how different modern lifestyles are from our ancestors’ days, it reveals many clues about why you might feel tired, run-down, or prone to illness. Those ancestors had their own health challenges, but they weren’t swimming in artificial chemicals, electromagnetic fields, and processed seed oils that drive chronic diseases.

You face these threats every day, and your body is likely struggling as a result. I’ve devoted my life to understanding how food, environment, and daily habits affect you at the cellular level. That journey led me to study how your mitochondria produce the energy you need. Mitochondria are known as your cells’ power stations.

They depend on proper fuel, stable hormone levels, and minimal toxic exposures to keep you thriving. If those factors are off balance, you’ll feel it. The question is: how do you get them back on track?

While a ketogenic diet or intermittent fasting help you lose weight initially, they’re a short-term fix with long-term consequences. As I explained to Kim, there’s a deeper story about how your body responds to various fuels, especially when you’ve been under stress or exposed to toxic influences.

You have to look at your gut, your hormone systems, and your environment to fully understand what’s going on and restore optimal health. When I first explored diets high in fat and extremely low in carbohydrates, I saw benefits for some people in specific circumstances. Over time, however, I discovered that your system needs more than a strict low-carb diet provides.

Rethinking What It Means to Eat Well

In my interview with Kim, I made it clear that I used to be a leading advocate of ketogenic diets. I even wrote a No. 1 bestselling book on the topic. Many people have used a ketogenic diet with good outcomes for weight loss and insulin control, and I believed that kind of diet could support you in turning your health around. The results people experienced weren’t imaginary. Many of them had real successes.

Over time, however, more detailed research into mitochondrial function made me change my stance. It’s not enough to measure your short-term results. You have to look at what happens over many years. If you keep forcing your body into a state of ultra-low carbohydrate intake, you risk backing up electron flow in your mitochondria. That jammed-up electron flow weakens your cells’ ability to produce steady energy, a phenomenon otherwise known as reductive stress.

It also encourages shifts in your gut bacteria that harm you more than help you. You need healthy gut bacteria to make short-chain fatty acids, which keep your colon lining strong and keep harmful pathogens in check. A balanced intake of healthy carbohydrates is key once you’ve corrected the root concerns. Your brain needs glucose, and while you can survive on fewer carbs for a while, it’s easy to slip into a stressful metabolic state if you don’t consume enough healthy carbs.

How Your Environment Shapes Your Health

Everyday toxins also affect you at the cellular level. Throughout our talk, I explained to Kim that I’ve identified four main stressors that diminish your mitochondrial energy production. These factors silently harm your gut health, disrupt your hormones, and trigger damaging oxidative stress.

First, you have the overconsumption of omega-6 seed oils, which are rich in linoleic acid. These highly processed cooking oils are the single biggest nutritional danger you face. You’ll find them in countless packaged foods, snack items, and restaurant meals. The main reason why excess LA causes disease is that it prevents your mitochondria from working well. It also makes sun exposure more damaging due to the accumulation of these fats in your skin cells.

Second, you have excess endocrine-disrupting chemicals (EDCs) in your environment. These come from plastics, personal care products, and even certain pesticides and mimic hormones, like estrogen, in your body. Many of these endocrine-disrupting chemicals reduce fertility and create hormonal imbalances. Xenoestrogens found in everyday items like plastic are one example of EDCs with widespread reach.

It’s also important to minimize exposure to synthetic estrogens, such as those found in hormone replacement therapy and oral contraceptives. Estrogen increases intracellular calcium levels and decreases mitochondrial function. In fact, estrogen dominance is nearly as dangerous as excessive LA intake when it comes to destroying your mitochondrial function.
The third significant threat to cellular health comes from pervasive exposure to electromagnetic fields (EMFs) due to the proliferation of wireless technologies. EMFs increase calcium ion concentrations within cells, resulting in the production of harmful free radicals.

Together, widespread exposure to LA in seed oils, EDCs in plastics, and EMFs impair your cells’ ability to generate energy efficiently. This energy deficit makes it challenging to sustain the oxygen-free gut environment necessary for beneficial bacteria to flourish.

As your gut barrier weakens, it allows harmful substances to breach your intestinal wall and enter your bloodstream. This intrusion triggers a systemic inflammatory response, with wide-ranging effects on your health. Of particular concern is the proliferation of oxygen-tolerant bacteria, which are not ideally suited for the gut environment.
These microorganisms produce a potent form of endotoxin — the fourth major threat to your cellular health — known as lipopolysaccharide (LPS). When LPS enters your bloodstream through a compromised gut barrier, it leads to a severe condition known as endotoxemia, which often progresses to septic shock — a state of systemic inflammation that’s sometimes fatal.

Restoring Gut Health as Your Foundation

A healthy gut is pivotal to your well-being. In my interview with Kim, I explained that if your healthy gut bacteria can’t thrive, your body faces one hurdle after another. An oxygen-free environment is necessary for beneficial bacteria that create short-chain fatty acids such as butyrate, propionate, and acetate to thrive. These compounds help keep your colon lining strong by nourishing the cells that line your gut wall.

Your body needs cellular energy to keep oxygen levels low in your colon. If your mitochondria aren’t functioning properly and your cellular energy is low, you’re likely to have excess oxygen in your colon that boosts harmful bacteria.

The end result is an upsurge in toxic byproducts, including more potent forms of endotoxin. That’s why simply cutting carbohydrates might seem to help in the short term: if you starve harmful bacteria of their favorite fuels, they don’t multiply so fast.

Yet you pay for it later by ultimately decreasing the cellular energy you need for robust digestion and a healthy metabolism. A diet that includes high-quality fiber from vegetables and other sources of healthy carbohydrates is key, but if you have a compromised gut, it’s important to start with easier-to-digest options, like white rice or slowly sipping dextrose water daily for a week or two.

You want to steer clear of a low-carb diet, especially long term. If you keep your body in a constant energy deficit, you’re only compounding your mitochondrial problems. You’re also setting yourself up for increased stress hormone release, which breaks down your lean muscle tissue to make emergency glucose.

By cutting out mitochondrial poisons and nourishing your gut with healthy carbohydrates, you give your body the chance to restore that protective mucus layer, keep oxygen levels low in your colon and restore mitochondrial health for increased cellular energy.

When you remove the factors that destroy your cellular energy, you can then enjoy moderate to higher carbohydrate intake without wrecking your metabolic function. This might mean 200 to 350 grams of quality carbohydrates in a day, but the exact amount varies by your personal needs, activity level, and genetics. The key is to focus on real, whole-food sources instead of ultraprocessed carbs that contain seed oils and refined sugar.

Let me emphasize once more that you should clear out the elements causing harm before you increase your carbohydrate intake. That means cutting back on omega-6-rich seed oils, limiting endocrine-disrupting chemicals, reducing EMF exposure, and repairing your gut so it’s able to handle more fiber.

Practical Steps to Tame the Toxins

During my discussion with Kim, we touched on ways to reduce exposure to chemicals and stressors, so you enhance your health from the inside out. If you want to limit microplastics and hormone-disrupting substances, start by cutting down on plastic packaging.

Swap plastic containers for glass whenever possible, and avoid heating foods in plastic. Be mindful of personal care items with synthetic fragrances or complex chemical blends. Even so-called “organic” products often contain compounds that destabilize your hormones, so read labels carefully.

You also want to be wary of your Wi-Fi router and the constant signals from your phone. If you keep your phone by your bed at night, you’re exposing your body to nonstop EMFs. Turning off your wireless devices or switching to airplane mode gives your cells a break, but a better option is to turn off your Wi-Fi at night — or even shut off the power to your bedroom.

Also, try wired internet at home and see whether you notice improvements in your sleep or focus. As you move beyond eating well, also look into ways to speed up the removal of toxins. Sweating is one of the best methods. Traditional exercise does the job as you increase circulation, but an infrared sauna takes it further if you have access to one.

Grounding, or walking barefoot on natural surfaces like sand or soil, also helps reduce extra electrical charges in your body. You still want to watch out for walking barefoot on unnaturally hard floors every day, which promotes the development of joint or foot issues. Even so, a dose of nature is calming, and you might find that grounding on natural surfaces like grass or the ocean is a soothing method to connect with your environment.

During the interview, I also noted that sunlight is both beneficial and at times harmful, depending on your overall health. You absolutely need adequate sun exposure to help your body produce vitamin D and provide other benefits. However, if you’re carrying an excessive amount of omega-6 seed oils in your skin cells, they’re prone to oxidation when exposed to sunlight, increasing the risk of skin damage.

Too many of these oxidizable fats in your tissues magnifies any negative effects from UV rays. To maximize the benefits of sun exposure and minimize the risks, eliminate seed oils from your diet. I recommend avoiding sun during peak hours (from 10 a.m. to 4 p.m. in most U.S. regions) until you’ve been seed-oil-free for at least six months.

The Promise of Future Health Innovations

As I told Kim, I believe technology itself becomes a friend if it’s harnessed in the right way. Yes, you should reduce EMF exposure from your phone and your Wi-Fi. Still, advanced computer systems, including artificial intelligence, help you monitor your health in real time.

In the near future, you might use AI-driven software that tracks your daily habits, recognizes patterns in your hormone levels and reminds you to make adjustments to your diet or supplement routine. It’s like having a health coach who’s always there, offering personalized feedback based on data from wearable devices or blood tests.

Progress in the field of mitochondrial research is also advancing at a rapid pace. We’ve come a long way in understanding how molecules like coenzyme Q10 help push electrons through your mitochondrial chain. Further investigations could pinpoint more specific strategies to optimize that electron flow, so you generate energy without building up damaging free radicals.

I’m particularly excited about new insights into gut therapies that restore the colon’s oxygen-free environment, such as an approach that combines targeted probiotics with supportive nutrients to revive the cells lining your gut.

Doing so would let beneficial microbes flourish and block harmful bacteria from expanding. This holds the promise of turning gut health into a more precise science, where you measure shifts in your microbiome composition and match specific interventions for faster results.

As these approaches gain traction, I’m working to gather data and share it with you. I’m driven by a mission to show you that your body already has the blueprint for abundant energy and balanced hormones. The problem is interference. Environmental pollutants, seed oils and stressors have created roadblocks. If you reduce them systematically, you’ll give yourself a fresh start.

Charting Your Path to Lasting Vitality

In my interview with Kim, I emphasized that your mitochondria lie at the heart of your health story. They decide whether you have the energy to thrive or whether you struggle with chronic fatigue and cellular stress. By addressing the four main stressors — seed oils, endocrine-disrupting chemicals, endotoxins, and EMFs — you free up your mitochondria to run at full power. You stop feeding the processes that tear down your gut and your energy.

You also open the door for a truly balanced diet, one that includes not just healthy fats and proteins, but also the right kind of carbohydrates. You deserve to feel vibrant, and your cells are programmed to help you get there.

Clear away plastic toxins, turn off your Wi-Fi at night, choose glass bottles, and avoid consuming seed oils. As your gut health improves, introduce better fiber sources that feed your beneficial gut microbes and support mucin production, which protects you from leaky gut.

If you take these steps, you’ll likely see a positive ripple effect. Your thyroid might perk up, your hormones rebalance, and your gut wall becomes sturdier. In time, you might even be able to tolerate moderate sun exposure without burning as easily, since your cell membranes are no longer packed with unhealthy fats.

No matter where you are in your health journey, let this knowledge empower you — you can fix the hidden obstacles that drain your energy and derail your gut, and feel confident in a plan that nourishes you from your cells outward, letting you enjoy a fuller life.

This is what I hope you’ll take away from my conversation with Kim: you have more control over your well-being than you realize. When you align your habits with what your body needs, you unleash the boundless energy that’s been waiting inside you all along.

A New Series of Health Insights Is on the Way

IMPORTANT

A New Series of Health Insights Is on the Way
Our team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what’s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what’s changing →

Ultraprocessed foods dominate grocery store shelves today in the form of frozen dinners, packaged snacks, and fast-food items. While they offer convenience, they are engineered to hijack your appetite and flood your system with harmful compounds. These products, stripped of real nutrition and loaded with additives, trans fats, and artificial ingredients, are slowly clogging your arteries and setting you up for a heart attack or stroke.

According to a study, nearly 38% of all cardiovascular disease deaths in Canada are directly linked to ultraprocessed food consumption. That means over 17,400 Canadian lives are lost each year because of food choices that seem harmless but are quietly destroying your heart and arteries.

But it goes beyond heart disease — ultraprocessed foods damage your overall health, worsening your metabolic function, increasing inflammation, and compromising gut function. Every single packaged snack or sugary drink you consume adds up, leading you toward obesity, diabetes, neurodegenerative diseases, and even early death.

Canadian Study Points to Ultraprocessed Foods as a Massive Cause of Heart Disease

An analysis from the Department of Nutrition at the University of Montreal, commissioned by the Heart and Stroke Foundation of Canada, set out to measure how much of Canada’s heart disease and stroke burden is driven by ultraprocessed foods. They used national health data to model the impact of these foods on adults over age 20.1

• The research identified high numbers of deaths and disability tied to processed food intake — The team linked food intake data from the Canadian Community Health Survey to new cases of cardiovascular disease, deaths from heart disease and stroke, and years of life lost or spent disabled.

• Ultraprocessed foods cause nearly 100,000 cases of heart disease annually — In 2019 alone, ultraprocessed foods contributed to 96,043 cases of cardiovascular disease, 17,417 deaths, and nearly 389,000 years of life lost or spent living with chronic heart-related conditions.

• Over one-third of heart disease deaths came from eating ultraprocessed foods — The study, a first of its kind,2 was modeled using real national health data and validated risk models, not guesses or projections.

• Reducing ultraprocessed food consumption could save thousands of lives each year — According to the authors, if Canadians cut their intake of these foods by 50%, there would be 45,914 fewer new cardiovascular disease cases annually. It would also save 8,314 lives every single year.

• Men are hit hardest by ultraprocessed food-related heart problems — The highest levels of processed food consumption were seen in young men aged 20 to 24 and adults over 80. Unsurprisingly, the study found that 61% of new heart disease and stroke cases connected to these foods occurred in men. Additionally, men accounted for 52% of the related deaths.

• The damage builds up from youth and compounds with age — Poor eating habits create health problems later, with symptoms like high blood pressure, fatigue, and shortness of breath appearing when damage is already underway.

Ultraprocessed foods are engineered to make you overeat. These foods are packed with industrial ingredients like refined sugars, trans fats, and chemicals designed to override your fullness signals. The result? Overeating, weight gain, and chronic inflammation, which damage your artery walls and raise your blood clot risk.

Your Brain Also Suffers When You Eat Ultraprocessed Foods

The featured study adds to the growing evidence associating ultraprocessed food with adverse health outcomes. Another study published in Neurology3 also points out how these products damage brain function and increase the likelihood of stroke.

Focusing on cognitive decline and stroke risk in adults across the U.S., researchers from Harvard Medical School, Massachusetts General Hospital, Yale School of Medicine, and University of Alabama at Birmingham4 used data from the REasons for Geographic and Racial Differences in Stroke study (REGARDS), tracking both Black and White adults over time.

• The study found sharp increases in risk — More than 14,000 adults without cognitive impairment and over 20,000 adults without prior strokes were tracked for years. The researchers found that for every 10% increase in ultraprocessed food consumption, cognitive impairment risk jumped by 16%, and stroke risk rose by 8%.

The study found that the relationship between ultraprocessed food intake and stroke risk was strongest in Black participants.

• Cognitive decline was tracked over several years through measurable tests — The participants were observed from 2003 to 2007; they repeatedly underwent testing as well. Researchers used memory and verbal fluency tests to monitor changes, and found that participants who ate the most ultraprocessed foods scored worse over time. They showed increasing forgetfulness and trouble recalling simple words.

• The participants who consumed the least processed food had better brain health — Prioritizing whole foods like fresh fruits and vegetables maintained stronger memory and mental sharpness throughout the study. This means swapping processed foods for simple, home-cooked meals could preserve your cognitive health for decades.

This shows that even relatively modest yet healthy changes in your diet will have a significant impact on your brain health. According to Dr. W. Taylor Kimberly, a neurologist at Massachusetts General Hospital and the study’s senior study author:5

“What you’re talking about is one or two meals a week. If you can exchange that from an ultraprocessed meal to an unprocessed food or meal, that is associated with a measurable reduction in the risk of stroke or cognitive impairment. It’s not only what we eat that matters, but how the food is processed before we eat it.”

Study Looked at How Different Types of Ultraprocessed Foods Lead to Higher Mortality Risk

Another research published in the British Medical Journal (BMJ)6 examined how different varieties of ultraprocessed foods affect your risk of death from all causes over time. The study used data from two massive U.S. cohort studies — the Nurses’ Health Study and the Health Professionals Follow-up Study. More than 74,000 women and nearly 40,000 men were tracked for up to 34 years, all starting without cancer, heart disease, or diabetes.

• Higher ultraprocessed food consumption meant a clear increase in early death — The participants were healthy adults at the start, but those eating the highest amounts of ultraprocessed foods faced a 4% higher risk of dying from any cause compared to those who consumed the least.

• Processed meat products were the biggest culprits — Hot dogs, sausages, and deli meats were linked to a staggering 43% higher risk of death from neurodegenerative diseases, and a 13% higher risk of dying from all causes.

• The numbers show population-wide impact — In the highest quarter of consumption, the mortality rate reached 1,536 deaths per 100,000 persons each year, compared to 1,472 in the lowest quarter. Though the difference may look small on paper, over time this translates into tens of thousands of preventable deaths.

• Switching to diet drinks is not a safe option — The study revealed that sugar-sweetened and artificially sweetened beverages were almost equally harmful, with hazard ratios of 1.09 and 1.08, respectively. In other words, swapping regular soda for diet versions still disrupts your metabolism and spikes insulin, leading to fat gain and metabolic dysfunction — even without calories.

Ultraprocessed products trigger systemic inflammation, harming the cells lining your arteries and upsetting hormonal balance. They also increase free radicals in your body, which are unstable molecules that damage your cells, DNA, and membranes. Over time, oxidative stress speeds up aging, weakens immunity, and makes you more vulnerable to chronic disease and infections.

The research found that even participants with high overall diet quality, measured by the Alternative Healthy Eating Index, still experienced higher mortality if they consumed ultraprocessed foods. This means you cannot offset the damage — the key is to completely eliminate these products from your diet.

Ultraprocessed Foods Are Associated with 32 Adverse Health Effects

An umbrella review, also published in the BMJ,7 combined data from 45 pooled analyses, covering almost 10 million people worldwide. The research included adults and children, looking at different adverse health parameters and how ultraprocessed foods directly contribute to these health risks.

The researchers found that 32 out of 45 analyses (71%) confirmed a strong link between consuming these foods and 32 adverse health outcomes, including mental health disorders, respiratory diseases, digestive issues, metabolic problems, and cancer.8

• Certain groups faced higher risks than others — Adults aged 30 to 50 were most affected long-term, but the danger was evident across all ages. Children and teens who ate more ultraprocessed foods had higher rates of wheezing and breathing problems, while seniors faced accelerated health declines.

• The most dangerous outcomes were early death and chronic disease — For every 10% increase in ultraprocessed food consumption, there was a 12% higher risk of developing Type 2 diabetes and a 21% higher chance of dying from any cause. Meanwhile, cardiovascular death rates surged by 50% among those with the highest intake compared to the lowest.

• Mental health issues also skyrocketed with higher consumption — Those who consumed more ultraprocessed foods were 48% more likely to suffer from anxiety and 53% more likely to experience depression and other mood disorders. Sleep problems were also common.

• Even small daily increases in ultraprocessed foods added up quickly — Every additional serving increased obesity risk by up to 7%, abdominal obesity by 5%, and Type 2 diabetes by 12%. If weight and metabolism are already concerns for you, these foods are quietly making things worse.

• All types of ultraprocessed foods carried risks, but some were worse — The worst offenders were ready-to-eat meat products — processed meat products drove death rates up by as much as 43%. Frozen dinners and sugary drinks also led to severe effects. Even foods like dairy-based desserts and packaged savory snacks contributed to respiratory and cognitive problems.

• The biological damage begins with gut disruption and chronic inflammation — Chemical additives, including emulsifiers and artificial sweeteners, harm the gut microbiome, sparking inflammation throughout the body. This damages arteries, weakens immunity, and raises the risk of blood clots and arterial plaques.

Processed food consumption also floods the body with free radicals, which harm DNA and weaken cell membranes. Over time, this accelerates aging, mental decline, and heart disease.

The research proved that moderate but consistent exposure builds up year after year, undermining your health and accelerating aging and disease. Every processed snack, soda, or frozen meal adds to that cumulative harm.

Eliminate Ultraprocessed Foods Now to Protect Your Overall Health

If you’re feeling tired, foggy, or noticing small signs like forgetfulness, shortness of breath, or weight gain, your daily food choices are the first place to look. All the studies featured above make it clear that ultraprocessed foods are not harmless; they are directly contributing to heart disease, stroke, memory decline, and even early death.

The good news is that you have control — the solution is to change your diet habits, one step at a time. Here’s what I recommend you do right now to help reverse the damage and protect your body:

1. Clear your kitchen of ultraprocessed foods — Go through your pantry and fridge and toss out packaged snacks, sugary beverages, frozen dinners, deli meats, and breakfast bars — even if they say “organic” or “low-fat.”

If you’re unsure whether it’s ultraprocessed or not, ask yourself — is this made with ingredients I wouldn’t cook with at home? If the answer is yes, it needs to go. Removing temptation makes it easier for you to succeed without relying on willpower alone.

2. Switch to whole foods as the foundation of every meal — If you’re someone who loves convenience, you need easy, go-to replacements. Focus on simple foods like eggs, grass fed beef, wild-caught fish, fresh fruits, well-cooked vegetables, root vegetables, and white rice if your gut tolerates it. Always aim for minimally processed foods that are recognizable.

3. Ditch sodas and artificially sweetened beverages completely — If you’re someone who loves flavored drinks, make your own fruit-infused water with lemon, berries, or cucumber.

4. Plan your snacks and meals — One of the biggest reasons people fall back into bad habits is lack of preparation. Planning your meals will save your health — Pre-cut vegetables, boil eggs, batch-cook meats, and have fruit ready to grab. If you’re someone who travels a lot, pack your own food. Trust me, nothing derails your progress faster than hunger and no options.

5. Track your energy and brain clarity daily — Make it a habit to check in with yourself every morning and evening. How’s your focus? Do you feel energized or sluggish? Write it down. If you’re someone who likes structure, turn it into a challenge for 30 days. The more you track, the more you’ll notice how much removing ultraprocessed foods is improving your life. Watching that progress builds confidence and keeps you moving forward.

Frequently Asked Questions (FAQs) About Ultraprocessed Foods

Q: How do ultraprocessed foods affect my heart health?

A: Ultraprocessed foods cause chronic inflammation, raise blood pressure, and damage arteries. One study found that these products contribute to 38% of heart disease deaths and nearly 100,000 new cases annually in Canada.

Q: Do ultraprocessed foods harm my brain?

A: Yes. Research shows a 16% higher risk of cognitive impairment and an 8% increased risk of stroke for every 10% increase in ultraprocessed food consumption, especially impacting memory and focus.

Q: Which ultraprocessed foods are the most dangerous?

A: Processed meat products like hot dogs, sausages, and deli meats carry the highest risk, raising the chance of neurodegenerative death by 43% and all-cause mortality by 13%.

Q: Is it OK to consume diet sodas or artificially sweetened drinks?

A: No. Both sugar-sweetened and artificially sweetened beverages are equally harmful, disrupting metabolism, increasing insulin resistance, and raising your risk of chronic disease.

Q: What’s the best way to reduce the damage from ultraprocessed foods?

A: Clear your kitchen, switch to whole foods, plan meals, eliminate sodas, and track your energy and mental clarity daily to reverse the damage and protect your health.

A New Series of Health Insights Is on the Way

IMPORTANT

A New Series of Health Insights Is on the Way
Our team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what’s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what’s changing →

Each year, millions of Americans undergo computed tomography (CT) scans without realizing the hidden risks tied to this common medical procedure. While CT imaging plays a large role in modern diagnostics, it also exposes you to a type of radiation that quietly damages your cells and builds up over time. Unlike everyday background exposure, the ionizing radiation from medical scans directly injures DNA, setting the stage for cancer years or even decades later.

Few people are warned about how even a single scan adds to your lifetime cancer risk, or that safer alternatives often exist. What’s even less known is how early safety claims around medical radiation were shaped by corporate interests, not unbiased science. As you’ll soon see, historical evidence reveals a long-standing pattern of minimizing the true dangers to protect profits over patients.

If you want to take smarter control of your health, it’s important to understand the real risks behind CT imaging, and how to protect yourself. Let’s walk through the latest research that finally brings these dangers into clear view.

Data Reveals CT Scans Are a Driver of Future Cancer Cases

Research published in JAMA Internal Medicine sought to measure how many future cancer cases would be triggered by current CT scan usage in the U.S.1 About 93 million CT scans are performed annually in the U.S. Researchers wanted to move beyond vague assumptions and create a clear estimate of the future health burden tied to this increasingly common diagnostic tool.

• Adults were the biggest population impacted, but children faced the highest risk per scan — The study estimated that about 61.5 million patients received CT scans in 2023, with 95.8% of those being adults.

While children’s bodies are more vulnerable to DNA damage from radiation, adults contributed the largest share of expected future cancers simply because they underwent far more imaging overall. This means that no matter your age, every CT scan you undergo builds up your lifetime cancer risk in a measurable way.

• Certain types of scans caused more future cancers than others — Among all imaging categories, abdomen and pelvis CT scans were responsible for the largest share of projected new cancers, accounting for 37,500 out of 103,000 expected cases.

Chest CT scans ranked second. Not surprisingly, these are areas packed with radiation-sensitive organs like the colon, lungs, bladder, and reproductive organs. Full-body scans also contributed a disproportionate number of future cancer cases compared to the percentage of scans performed.

• The overall risk was large enough to rival obesity and alcohol as cancer causes — The researchers calculated that CT scans could account for 5% of all new cancer diagnoses if current practices continue. To put that into perspective, obesity is estimated to cause 7.6% of cancers, while chronic alcohol use causes about 5.4%.

These numbers make clear that medical imaging decisions are not trivial and deserve the same scrutiny as diet and lifestyle choices when it comes to cancer prevention.

• Lung cancer was the most common cancer linked to CT scans — Of the projected radiation-induced cases, lung cancer topped the list, with about 22,400 new cases expected over time.

Colon cancer came next, followed by leukemia and bladder cancer. For women, breast cancer was also a significant concern, especially following imaging that involved the chest or abdomen. The data showed that while the per-scan risk was higher for children, adults aged 50 to 69 bore the highest absolute burden because of their frequent use of CT technology.

How Radiation Damages Your Cells Over Time

Ionizing radiation from CT scans causes direct breaks in your DNA strands, as well as more subtle mutations that disrupt cellular repair processes. Damaged cells are more likely to turn cancerous later, even decades after the initial exposure. Because radiation effects are cumulative, every additional CT scan builds onto whatever existing DNA damage already exists.

• Cellular sensitivity varied depending on body part and patient age — The study showed that certain organs absorbed much higher radiation doses during specific types of scans. For example, children under 1 year of age who received a head CT absorbed brain doses much higher than adults, making them even more vulnerable to future brain cancers or leukemia.

Meanwhile, adult colon tissue during abdominal CT scans was heavily exposed, helping explain the spike in future colon cancer projections.

• Damage from CT radiation tends to silently accumulate for years — CT-related cancers do not develop immediately. According to the research, solid tumors linked to radiation often take anywhere from four to 11 years to emerge, and leukemia from radiation exposure typically appears within two to four years. This slow timeline makes it hard for individuals to realize that an imaging scan years ago could have seeded future disease.

• The cumulative effect of repeated scans is the hidden danger most people overlook — One isolated CT scan increases your lifetime cancer risk a little, but multiple scans stack together, raising that risk significantly over time. This is why it’s important to treat each imaging decision carefully. You are not simply weighing the benefits of finding a diagnosis today — you’re also adding to your body’s cumulative burden of DNA damage for the future.

Radiation Safety Standards Were Built on Industry Fraud

According to bioenergetic researcher Georgi Dinkov, historical evidence shows that the National Academy of Sciences (NAS) manipulated radiation risk data to favor corporate interests.2 Panel members altered findings to downplay the risks of ionizing radiation, making CT scans and other imaging technologies seem far safer than they actually are.3 This manipulation opened the floodgates for unchecked growth in the use of radiation-heavy scans like CT.

• Radiation risks were deliberately minimized to boost CT equipment sales — The investigation linked the NAS’ actions directly to helping General Electric, the leading manufacturer of CT machines at the time.4

By promoting the false idea that small doses of radiation posed little to no cancer risk, the NAS helped GE sell more equipment worldwide. This fraud turned out to be extremely costly, as millions of individuals unknowingly accumulated dangerous radiation exposures that experts now recognize contribute heavily to cancer rates.

• Modern evidence proves every radiation dose carries real risks — The dangers of ionizing radiation are cumulative, meaning every single scan adds to your lifetime risk of developing cancer. Even exposures separated by years or decades build upon previous damage. This directly challenges the “threshold theory” many doctors were taught, which wrongly assumed that only very high doses of radiation were dangerous.

• The true impact of radiation exposure could be much larger than estimated — While the JAMA Internal Medicine study found CT scans alone could account for 5% of cancer diagnoses, the article highlighted that total exposure to all forms of medical imaging could be responsible for as much as 30% to 40% of new cancer cases each year.5

This includes not only CT scans but also PET scans, frequent X-rays, and other common medical imaging tests that involve ionizing radiation.

• Specific types of imaging deliver far different radiation doses — The article emphasized how radiation exposure varies wildly between facilities and scan types. For example, one imaging center could expose you to 50 times more radiation for the same CT scan compared to another center.

• Industry deception delayed public awareness of the true risks — Because of the early scientific fraud exposed by this article, millions of patients trusted medical advice that was based on false safety claims. This history of deception underscores why you need to now advocate for yourself before agreeing to medical imaging that uses radiation. Your long-term health depends on knowing the risks and demanding safer alternatives whenever possible.

Simple Ways to Protect Yourself from Unnecessary Radiation Exposure

You have more control than you realize when it comes to minimizing your risk from CT scans and other radiation-based imaging. If you’re facing a health concern and your doctor recommends a scan, think carefully about what you truly need and whether a safer option is available. Every CT scan carries a real, measurable cancer risk that adds up over your lifetime, even if the scan seems routine at the time. Here’s how to protect your long-term health:

1. Always ask if the result will change how your care is managed — If you’re being sent for a CT scan, speak up and ask, “Will this scan change the way you treat me?” If the answer is no, then you’re exposing yourself to serious risks without any real benefit. Imaging should always have a purpose that clearly impacts your next steps, not just be ordered out of habit.

2. Request an MRI or ultrasound whenever possible — MRI and ultrasound don’t expose you to ionizing radiation. If you’re dealing with gallstones, kidney stones, or certain types of abdominal pain, ultrasound is often just as effective without any radiation risk. For brain or spine issues like stroke or tumor monitoring, MRI is a safer alternative. I recommend making it a personal rule to ask for these options first unless a CT is absolutely necessary.

3. If you need to have a CT, demand documentation of the dose and consider dimethyl sulfoxide (DMSO) —
If you do need a CT scan, ask for the radiation dose to be documented and get a copy for your personal records. Also consider DMSO, a naturally occurring substance that helps prevent the damage radiation does to cells and heal existing radiation injuries.

4. Refuse unnecessary multiphase scans — Some CT scans involve taking multiple images of the same area during different phases, which dramatically increases radiation exposure. Always ask if a single-phase scan will answer the medical question. Unless absolutely necessary, refuse multiphase scans to lower your lifetime risk.

5. Avoid CT unless it’s an emergency or no safer alternative exists — If you’re a generally healthy adult facing a non-urgent issue, resist the pressure to have a CT scan without clear, documented justification. Prioritize imaging methods that help you without adding invisible long-term harm to your body.

Your health decisions today shape your future more than you realize. Knowing the right questions to ask and steps to take could spare you from a cancer diagnosis years down the road. Always remember, you are your own best advocate.

FAQs About CT Scans

Q: How much does a CT scan increase your lifetime cancer risk?
A: CT scans expose your body to a high dose of ionizing radiation, about 70 times more than a chest X-ray. Every scan you receive adds to your cumulative lifetime cancer risk. Research published in JAMA Internal Medicine found that CT scans are projected to cause about 103,000 future cancer cases from just one year’s worth of imaging.

Q: Which types of CT scans carry the greatest cancer risks?
A: Abdomen and pelvis CT scans were identified as the biggest contributors to future cancer diagnoses. These scans expose sensitive organs like your colon, bladder, and reproductive tissues to high radiation doses, making them more dangerous than other types of imaging.

Q: What are safer alternatives to CT scans?
A: Whenever possible, request an MRI or ultrasound instead of a CT. These imaging methods do not use ionizing radiation. Ultrasound is especially effective for gallstones, appendicitis, and kidney stones, while MRI works well for brain and spine imaging without the radiation risks.

Q: Why were the dangers of CT scans hidden for so long?
A: Evidence shows that the NAS misrepresented radiation data to benefit companies like General Electric, which made CT machines. This scientific fraud made radiation risks seem much lower than they really are, leading to widespread overuse of CT scans and millions of unnecessary radiation exposures.

Q: What steps can I take to protect myself from unnecessary radiation?
A: Always ask if a CT scan will change your care, request radiation dose documentation, keep a personal log of your exposures, refuse multiphase scans unless absolutely necessary, and explore safer imaging options like MRI or ultrasound whenever possible. Your long-term health depends on making informed imaging choices.

Most people notice it without needing a study to prove it — after a rough night of sleep, willpower around food seems to vanish. The pastry in the break room becomes virtually impossible to ignore. A second helping feels automatic rather than intentional. Meals get skipped, then replaced with whatever delivers the fastest hit of comfort.

What’s less obvious is why this happens so reliably. The connection between poor sleep and poor eating goes far deeper than feeling tired and grabbing a quick energy boost. Sleep loss disrupts the hormones that control hunger, amplifies your brain’s reward response to junk food, and weakens the impulse control you rely on to say no — all at the same time.

A recent study published in the journal Appetite maps these patterns across tens of thousands of people, moving beyond laboratory experiments to capture how sleep quality and sleep duration influence real-world eating behavior — from emotional eating and portion control to meal timing and food preferences.1 The findings clarify why sleep is one of the most overlooked factors driving overeating and weight gain.

Poor Sleep Drives Overeating and Comfort Food Cravings

When researchers examined the sleep and eating habits of 27,263 adults across the United Kingdom, the patterns were striking — and consistent.2 Researchers wanted to determine whether sleep quality and sleep duration shape real-world eating behaviors rather than simply altering appetite signals in laboratory settings.

Participants completed detailed health assessments that recorded sleep duration, sleep quality and 13 different eating behaviors. These behaviors included emotional eating, snacking frequency, meal timing and preferences for energy-dense foods such as sweets and fried meals. The goal was to determine whether poor sleep consistently changes how people behave around food in everyday life.

• Researchers identified clear behavioral patterns — Participants ranged from 18 to 91 years old with a median age of 51. About 40.5% of participants were female. Sleep duration fell into three categories: short sleep (less than seven hours), average sleep (seven to eight hours), and long sleep (more than eight hours).
Sleep quality was also categorized from “very poor” to “very good.” This structure allowed the researchers to examine how sleep patterns influence eating habits even among people who do not yet struggle with obesity. The results revealed a consistent pattern — the worse a person slept, the more their eating behavior shifted toward emotional eating and calorie-dense foods.
• The worst sleepers were far more likely to eat in response to stress and emotions — Poor sleep strongly increased emotional eating behaviors. Individuals reporting the worst sleep quality showed up to 3.5 times higher likelihood of eating when bored, stressed or upset compared with those who reported very good sleep.
They were also far more likely to treat food as a reward or use it to improve their mood. Scientists call this reward-driven eating — your brain stops asking “Am I hungry?” and starts asking “What will make me feel better right now?” As sleep quality declined, this emotional relationship with food became progressively stronger.
• Overeating and loss of portion control increased with worsening sleep — Sleep quality also influenced how much people ate during meals. Individuals with poorer sleep showed substantially higher rates of overeating compared with people who reported good sleep.
Short sleepers had about 24% higher odds of overeating than people who slept seven to eight hours. Researchers also observed that poor sleepers had greater difficulty leaving food on their plate once a meal started. This pattern suggests that sleep deprivation weakens your brain’s ability to regulate appetite and control portion size.
• Irregular eating patterns appeared in people with short sleep — Another behavior stood out among short sleepers. Individuals who slept less than seven hours showed roughly 47% higher likelihood of skipping meals compared with those who slept the recommended seven to eight hours. Skipping meals might feel like discipline in the moment, but it typically sets up a rebound — by mid-afternoon or evening, hunger hits hard enough to override any good intentions.
When that hunger arrives, overeating becomes far more likely. Researchers described this pattern as fragmented eating — structured meals disappear while snacking and impulsive eating increase. Over time, this cycle makes appetite far harder to control.
• Food preferences also changed as sleep quality declined — Poor sleep was associated with eating fried foods about 10% to 21% more often compared with people who slept well. Sweet snacks between meals also increased, appearing roughly 10% to 39% more frequently among poorer sleepers.
These foods deliver quick reward signals to your brain. When sleep deprivation intensifies reward-driven brain activity, calorie-dense foods become far more appealing than balanced meals. This shift explains why many people crave sugar or fried foods after a bad night of sleep.

Why Poor Sleep Rewires Your Brain and Hormones to Favor Junk Food

The pattern is clear — poor sleep pushes people toward emotional eating, larger portions, skipped meals and junk food cravings. But what’s actually driving these changes? The answer isn’t weak willpower.

It’s a two-part biological shift: sleep loss disrupts the hormones that regulate hunger and fullness, and at the same time it changes how your brain responds to food — amplifying reward signals while weakening the circuits you depend on to resist them.

• Hormonal changes explain why poor sleep amplifies hunger — Sleep restriction raises levels of ghrelin, a hormone that stimulates hunger. At the same time, it lowers hormones such as leptin, which normally signal fullness after eating.
Think of leptin as your brain’s “I’m full” signal and ghrelin as the “feed me” alarm. Poor sleep turns down the volume on the fullness signal while cranking up the hunger alarm — so your brain keeps telling you to eat even when your body doesn’t need more fuel. The result is a powerful drive to eat more often and choose foods that deliver fast energy and reward.
• Sleep loss alters brain circuits that control cravings and impulse control — Sleep deprivation increases activity in reward-related brain regions that regulate pleasure, motivation, and food reward. When they become more reactive, highly palatable foods — especially fried and sugary foods — appear far more desirable.
At the same time, sleep loss dials down activity in your prefrontal cortex — the part of your brain responsible for rational thinking, planning and saying no to temptation. With that brake pedal weakened, the impulse-driven parts of your brain run the show. The result: cravings get louder while your ability to resist them goes quiet.

Improve Your Sleep to Regain Control of Your Appetite

Poor sleep drives emotional eating, cravings and overeating because it disrupts the systems that regulate hunger, reward, and impulse control. When sleep quality drops or sleep duration falls below healthy levels, your brain shifts toward reward-driven eating while your ability to resist cravings weakens. If late-night snacking, stress eating or relentless cravings have become your norm, the most effective place to intervene may not be your diet — it’s your sleep.

Fixing your sleep restores your brain’s appetite signals, strengthens decision-making around food and helps your body return to a more stable eating rhythm. If you notice that poor sleep leads you straight to sugary snacks or fried comfort foods the next day, focus first on restoring healthy sleep patterns. These steps help you rebuild the biological systems that regulate appetite and stabilize your daily energy.

1. Build a consistent sleep window every night — Your brain regulates appetite and metabolism through circadian rhythms — your internal biological clock. When your sleep schedule constantly shifts, your body loses its ability to regulate hunger signals properly. Go to bed and wake up at the same time every day, including weekends. A consistent schedule trains your brain to expect sleep at a predictable time and strengthens the hormones that regulate appetite and energy balance.
2. Get direct sunlight early in the day — Morning sunlight sets your circadian rhythm for the next 24 hours. Within an hour of waking, spend at least 10 to 20 minutes outdoors with natural light hitting your eyes and skin. Sun exposure signals your brain to produce hormones that regulate wakefulness during the day and deeper sleep at night. Better sleep quality stabilizes hunger signals and reduces the emotional eating patterns seen in sleep-deprived individuals.
3. Shut down artificial light and screens at night — Blue light from phones, tablets and LED lighting suppresses melatonin — the hormone that tells your body it’s time to sleep. When melatonin drops, sleep quality deteriorates and appetite hormones become unstable the next day. Turn off screens at least one to two hours before bed. If your lifestyle requires evening screen use, dim the brightness and switch to warm lighting in your home to reduce circadian disruption.
4. Keep your bedroom cool and completely dark — Your body lowers its core temperature to enter deep sleep. A warm or brightly lit room interferes with that process and fragments your sleep cycles. Aim for a cool sleeping environment — roughly 60 to 68 degrees Fahrenheit works well for many people.
Use blackout curtains or an eye mask, or eliminate stray light sources, so your brain receives a strong nighttime signal. Deep, uninterrupted sleep improves the hormonal signals that regulate hunger the following day.
5. Create a sleep-friendly evening routine — Your brain needs clear signals that the day is ending. Establish a simple routine before bed that relaxes your nervous system. Lower the lights, avoid stimulating activities and choose calming habits such as light stretching, reading or quiet conversation. A consistent routine strengthens sleep quality, which directly improves appetite control and reduces the emotional eating behaviors seen in people with poor sleep.

FAQs About Sleep, Appetite, and Overeating

Q: Why does poor sleep make you crave unhealthy foods?
A: Poor sleep changes how your brain processes hunger and reward. When sleep quality drops, hormones that stimulate hunger rise while hormones that signal fullness fall. At the same time, brain reward centers become more sensitive to highly palatable foods such as sweets and fried meals. This combination makes comfort foods far more appealing and weakens your ability to resist them.

Q: How strongly is poor sleep linked to emotional eating?
A: The connection is significant. In the study discussed in this article, people with the worst sleep quality were up to 3.5 times more likely to eat when stressed, bored or upset compared with those who reported very good sleep. This pattern reflects reward-driven eating, where food becomes a way to regulate mood rather than respond to hunger.

Q: Does sleeping less increase the likelihood of overeating?
A: Yes. People who slept less than seven hours per night had about 24% higher likelihood of overeating compared with those who slept seven to eight hours. Short sleepers were also about 47% more likely to skip meals, which often leads to stronger hunger later and makes overeating more likely.

Q: Does sleep affect the types of foods people choose?
A: Sleep quality influences food preferences. Poor sleepers ate fried foods about 10% to 21% more often and consumed sweet snacks between meals about 10% to 39% more frequently than people who slept well. These foods trigger stronger reward responses in a sleep-deprived brain.

Q: What’s the most effective way to reduce sleep-driven cravings?
A: Improving sleep quality is one of the most powerful strategies. Maintaining a consistent sleep schedule, getting morning sunlight, reducing artificial light at night, keeping your bedroom cool and dark, and establishing a calming evening routine help restore healthy sleep patterns. When sleep improves, appetite hormones stabilize and cravings become easier to control.

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

Which habit helps reduce microplastic exposure from food?

Heating meals in plastic containers
Drinking hot beverages from plastic cups
Transferring food out of plastic before reheating
Heat breaks down plastic and releases microplastics into food. Moving food to glass or steel before reheating helps reduce this exposure. Learn more.

Storing hot food in BPA-free plastic wrap

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A New Series of Health Insights Is on the Way
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Statistics indicate that around 31 million Americans develop sinusitis each year, and 16 million of them seek outpatient care for relief.1 While there are many available pharmaceutical (and even surgical) remedies for long-term relief, this often causes side effects.

Instead of relying on methods that cause further harm, it’s better to explore strategies that address the root cause of inflammation, thus providing relief without dangerous side effects. But first, let’s dive in and learn the role of sinuses in your system.

What Are the Sinuses?

While you can’t see them, your sinuses are unsung heroes located inside your head. They play multiple roles, from filtering the air you breathe to absorbing bumps.2,3

• You have eight sinuses inside your head — Humans have four pairs of sinuses. One pair is found above your eyes and in your forehead. There are also other sinus cavities between your eyes, just behind the nose, while the biggest sinuses are found under your eyes, behind your cheeks.

• Sinuses filter air entering your head — As you inhale, the mucus and tiny hair strands humidify the air before entering your lungs. That’s because breathing in cold, dry air causes issues such as coughing and wheezing.

• Sinuses also remove irritants — The mucus and hair in your sinuses also trap pollutants, such as dirt and dust that are eventually removed from your nasal cavity.4

• They provide an extra layer of protection — In the event that you bump your head into something, your sinuses will protect the brain from experiencing a direct impact.

While your sinuses generally work well, sometimes they become inflamed, leading to a condition known as sinusitis. This causes symptoms like stuffy nose, mucus dripping down your throat (postnasal drip), runny nose, facial pressure, fever, headache, and coughs.5

Home Remedies for Sinusitis

Sinusitis usually goes away on its own after a few days, but there are times when the symptoms are bothersome and eventually affect your daily routine. While it’s tempting to take a pill for your pain, this isn’t necessary — there are many ways to manage sinusitis naturally, according to The Hearty Soul:6

• Saline nasal irrigation — This is an affordable, effective treatment for sinusitis. To create an irrigation solution, mix salt with filtered water. Then, using a nasal irrigation tool, like a neti pot, use the saline solution to flush out the mucus and relieve your sinuses.

• Steam therapy — Another simple remedy is to place your head above the steam from a bowl of warm water and inhale deeply for several minutes. For better relief, you can add essential oils like eucalyptus.

• Staying hydrated — While you’re dealing with sinusitis, it’s important you drink enough water. Dehydration makes the mucus thicker, which clogs your sinuses — the perfect environment for bacteria to grow.7

• Warm compress — Place a warm compress on your face to reduce swelling and pressure caused by congestion. You can combine it with steam therapy for better results.

• Reduced exposure to mold — The presence of mold in your home is a common trigger for sinus infections because the fungi release airborne spores that enter your nose. To reduce mold exposure, focus on improving air quality in your home and fixing any spots that have moldy growths.

• Elevated sleeping angle — Getting enough sleep is important to let your body fight and recover from the cause of sinusitis, but did you know you can influence the results even more? Sleeping with your head at an elevated angle helps recovery by preventing mucus from pooling while you sleep.

• Humidifier — A small humidifier will help add moisture into your indoor air by releasing water vapor. A humidity level between 30% and 60% helps keep your sinuses from drying while also preventing mold growth.

• Essential oils — The aroma of essential oils such as peppermint will help provide a cooling sensation, providing relief and opening your nasal passages. You can combine this with your humidifier for greater results.

• Sunlight exposure — According to a study published in Nutrition and Metabolic Insights, “Evidence has shown that patients with sinusitis have lower vitamin D levels, and vitamin D supplementation alleviates their symptoms.”8 That being said, I strongly recommend that you get it through sunlight exposure.

Sunlight triggers other beneficial effects in your body, aside from producing vitamin D. However, it’s important that you avoid direct sunlight during peak hours (10 a.m. to 4 p.m.) until you’ve reduced your consumption of vegetable oils for at least two to six months. This is because the linoleic acid (LA) found in these oils accumulate in your skin. When it interacts with the sun’s UV rays, it triggers inflammation and DNA damage.

For a more in-depth understanding on how to safely optimize vitamin D production, read “Everything You Need to Know About Vitamin D for Your Health.”

• How to speed up removing of linoleic acid (LA) on your skin — Interestingly enough, I recently found out that there’s a way to help purge LA embedded in your skin faster, and this is by simply adding raw, grass fed milk into your diet. Raw milk contains a special fat called C15:0.

Increasing your intake of C15:0 to 2 grams per day causes your keratinocytes (the outermost layer of your skin) to incorporate it instead of LA within a single skin-cycle (around four weeks). This means that if you continue drinking raw, grass fed milk, the LA on your skin should go down by 25% to 30% within three to four months.

When you keep it up for 12 to 18 months, the LA in your adipose tissue will be down by 80%, instead of two to three years by following a low-LA diet alone. After doing this, whatever remaining ultraviolet risks on your skin come from direct DNA damage and can’t be fixed by your diet.

Healthy Foods That Help with Sinusitis

Home remedies are just one part of the equation when it comes to managing sinusitis. Your diet also plays a huge role, as it helps manage inflammation and eliminate viruses, fungi, or bacteria that’s causing the symptoms:9

• Garlic — A common cooking ingredient, this herb contains allicin, which is released when crushed. Allicin is the primary sulfur compound in garlic that’s responsible for its pungent aroma. As for its therapeutic properties, allicin helps thin the mucus blocking your nasal passages, as well as reduce inflammation.

Consuming garlic raw will allow you to reap most of its benefits, but make sure to chop or crush it before eating it whole. If you don’t like the taste of raw garlic, consider trying aged black garlic, which is made by fermenting garlic bulbs. One study noted that it has a “sweet and sour taste and no strong odor,”10 which can entice consumers averse to fresh garlic.

• Onions — This pungent vegetable is well-known for its anti-inflammatory properties. Like garlic, it also contains sulfuric compounds that help clear nasal congestion.

• Ginger — Another herb renowned for its anti-inflammatory properties, ginger contains antihistamine and other bioactive compounds that help manage nausea and allergic reactions.

• Turmeric — Known for its distinctive color that gives curry its famed appearance, research shows that turmeric contains anti-inflammatory compounds that help reduce nasal congestion, sneezing, and rhinorrhea.11

• Pineapple — If mucus is already dripping from your nose, try eating a few slices of pineapple. This fruit contains a unique enzyme called bromelain, which helps reduce mucus production, as well as inflammation.

• Chili peppers — If you enjoy eating spicy food, then you’re already getting the benefit of chili peppers regularly — capsaicin. This compound helps thin out the mucus, allowing it to drain better as well as improve air circulation.

• Horseradish — This vegetable contains beneficial sulfur, similar to garlic and onions. As with the other herbs, this one also helps thin the mucus from the upper respiratory passages and improve air circulation.

To take horseradish, try grating some in your mouth and chewing it until the flavor goes away. A pinch of it will also work, but you’ll need a stronger variety.

• Coconut oil — This common cooking ingredient contains antibacterial and antiviral properties, making it good for microbe-related sinus infections. When using coconut oil, make sure it comes from a reputable producer, and that it is not adulterated with other oils.

• Citrus fruits — If you’ve developed sinusitis due to a bacterial or viral infection, supporting your immune system with vitamin C from citrus fruits is an effective strategy. These fruits also contain water and dietary fiber, which helps your digestive health.

• Homemade herbal tea — Sipping tea made from a combination of healthy ingredients will help soothe your sinuses. Mix cloves, black pepper, ginger, basil leaves, and tea into boiling water. Pour it in a cup, then add raw honey to taste.

The ingredients in this tea recipe contain anti-inflammatory and antibacterial compounds that are helpful in managing sinusitis. Interestingly, research12 has shown that basil also contains bioactive compounds that decrease mucus secretion.

Dimethyl Sulfoxide — Another Solution to Sinus-Related Conditions

Dimethyl sulfoxide (DMSO) is a compound synthesized in 1866 by Alexander Zaytsev, a Russian scientist. He was able to create it by oxidizing dimethyl sulfide, which is a byproduct of the kraft process (making paper from wood pulp). It is also a naturally occurring compound from the kraft process itself.13

Published research shows that DMSO contains anti-inflammatory properties that are helpful for various conditions, such as injuries, chronic pain, autoimmune diseases. Interestingly, it’s been shown to help manage sinusitis, as well as other infections of the nose and throat. An article from A Midwestern Doctor compiles a list of studies showcasing its therapeutic effects:14

• DMSO provides measurable results — Researchers administered DMSO to seven female patients (aged 43 to 66) diagnosed with sinusitis. According to the findings, two had a good response, while the remaining five had an excellent response.15

• Research regarding DMSO’s benefits was buried decades ago — According to the book “The Persecuted Drug: The Story of DMSO,” Merck sent out guidance to their investigators on what they learned from treating around 4,000 patients for up to 18 months, which was way back in 1965.

According to A Midwestern Doctor, the investigators said that “A dilute solution to the nasal mucosa has resulted in the discharge of a great deal of infected material from the sinuses and relief of pain.”

• DMSO also helps sinusitis in children — In 1992, Russian researchers discovered that administering 10% DMSO to the sinuses, followed by local oxygenation, provided complete recovery in 49 out of 52 children within two years. Conversely, those who received standard treatments (the control group) didn’t fare better.

As mentioned earlier, sinusitis can also be caused by exposure to fungi. And as it happens, DMSO has antifungal properties, reinforcing its position as a viable alternative for sinusitis. According to A Midwestern Doctor:16

• Results vary, but benefits are evident nonetheless — In a 2013 study, researchers used DMSO and antifungal agents on six different Candida species. According to the data, 0.5% to 1% DMSO had antifungal results, but the inhibitor effect varied.

• DMSO treats ringworm — In a 1965 study,17 DMSO was found to be effective against ringworm and athlete’s foot, especially when combined with an antifungal agent.

Frequently Asked Questions About Natural Strategies to Manage Sinusitis

Q: What causes sinusitis and how common is it in America?
A: Sinusitis occurs when the sinus cavities become inflamed, often because of infections or irritants. This inflammation leads to symptoms such as nasal congestion, facial pressure, postnasal drip, and headaches. In the United States, sinusitis affects about 31 million people annually, with approximately 16 million seeking outpatient care for relief.

Q: What role do sinuses play in overall health and respiratory function?
A: Sinuses serve several important functions within the body. Located in various parts of the skull, these air-filled cavities help humidify and filter the air before it reaches the lungs. They trap pollutants and irritants through mucus and tiny hairs, providing a first line of defense against environmental contaminants.

Additionally, the sinuses act as a cushion to protect the brain in the event of physical impact. When these cavities become blocked or irritated, they lead to sinusitis.

Q: How can sinusitis be managed at home using natural methods?
A: Managing sinusitis at home is achievable through various natural remedies. Using saline nasal irrigation, such as with a neti pot, helps to flush out mucus and clear the nasal passages. Inhaling steam, especially when infused with essential oils like eucalyptus, can relieve congestion.

Staying hydrated supports the thinning of mucus, and applying warm compresses to the face can ease pressure and inflammation. Improving indoor air quality, sleeping with the head elevated, and using a humidifier all contribute to sinus health. These approaches offer effective relief without relying on medication.

Q: What dietary choices support sinus health and reduce inflammation?
A: A diet rich in anti-inflammatory and antimicrobial foods will significantly aid in recovering from sinusitis. Consuming raw garlic, onions, ginger, turmeric, and spicy foods like chili peppers helps to reduce mucus buildup and combat infection. Pineapple, due to its enzyme bromelain, and citrus fruits, which are high in vitamin C, support immune function and decrease inflammation.

Fermented and pungent foods such as horseradish and aged black garlic also aid in clearing respiratory passages. In addition, coconut oil’s natural antibacterial properties make it a beneficial addition to meals or as a supplement.

Q: What is DMSO and how does it contribute to sinusitis treatment?
A: Dimethyl sulfoxide (DMSO) is a compound with powerful anti-inflammatory and antifungal properties that have shown promise in treating sinusitis. Research has indicated that applying a diluted solution to the nasal area will lead to significant relief, including the drainage of infected material and reduced sinus pressure.

A New Series of Health Insights Is on the Way

IMPORTANT

A New Series of Health Insights Is on the Way
Our team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what’s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what’s changing →

Osteoporosis is one of the most devastating age-related diseases, and it often goes unnoticed until it’s too late. In America alone, it’s estimated that 10 million people are affected by this condition.1

Characterized by porous, brittle bones, osteoporosis leaves you vulnerable to fractures from simple falls. Common symptoms include back pain, stooped posture, and an increased risk of breaks in the hips, spine, or wrists. Without intervention, it causes permanent disability, loss of independence, and a significantly shortened lifespan.

While common medical advice pushes for increased calcium intake, this is just one piece of the puzzle. Calcium alone, without other nutrients and bioactive compounds, will contribute very little to improving bone strength. Now, research has shown that there’s one convenient solution — fermented dairy.

Fermented Dairy Actively Regulates Bone Cell Remodeling

Research published in Food Science of Animal Resources investigated how fermented dairy products and their probiotic content influence skeletal health. Specifically, researchers looked at the bone remodeling process that keeps your skeleton strong and adaptable throughout your life.2

• Probiotics actively change how your body regulates bone formation — The study shows that probiotics affect the two main types of bone cells, osteoblasts (builds new bone) and osteoclasts (breaks down old bones). When there’s an imbalance between the two, the risk for bone diseases like osteoporosis increases. A healthy balance is maintained by giving your body the right nutrients and signaling molecules to favor bone building over bone loss.

Results show that consuming fermented dairy regularly led to higher bone mineral density (BMD), better bone mineral content (BMC), and greater overall bone strength. These effects are especially notable in children during growth spurts and in aging adults who are at high risk of fractures.

• Fermented dairy supports the function of metabolic markers tied to bone health — According to the study, fermented dairy boosts osteocalcin and insulin-like growth factor I (IGF-I), which is a hormone that promotes the activity of osteoblasts, which is your body’s bone-building cells. Essentially, when fermented dairy increases IGF-I levels, it tells your body to start building newer bones.

At the same time, fermented dairy reduces the activity of osteoclasts by lowering inflammatory compounds like interleukin-17 (IL-17) and tumor necrosis factor alpha (TNF-α), which are known to accelerate bone breakdown. This double-action — more building, less breakdown — is what makes fermented dairy beneficial for bones.

• The probiotics in fermented dairy communicate with your immune system — Specific strains like Lactobacillus and Bifidobacterium help shift your immune balance from inflammation-centric to repair-centric. By increasing the presence of immune cells that lower inflammation and promote bone resorption, the probiotics help your body tip the scale toward healing and bone regeneration.

• Probiotics also produce short-chain fats (SCFAs) — The study singled out the ability of probiotics to produce butyrate, which helps reinforce the gut barrier so fewer toxins and inflammatory compounds leak into the bloodstream. Less systemic inflammation means better bone protection.

Butyrate also directly inhibits osteoclast formation and stimulates a pathway that encourages osteoblast activity and bone formation. In essence, SCFAs act like a natural defense system produced right inside your gut that also supports your bones.

• Fermented dairy lowers parathyroid hormone (PTH) levels — This is a noteworthy finding, as PTH is responsible for pulling calcium out of your bones when blood calcium levels drop.3 When you eat calcium-rich fermented dairy, your body doesn’t have to rob your bones to get what it needs. As a result, bone resorption markers like CTX go down — a sign that less bone is being broken down.

• The study highlighted how fermented dairy impacts gene expression — Specific genes involved in bone growth, like Runx2 and Bmp2, were upregulated in response to probiotic intake. Runx2 is a master switch for turning stem cells into bone-building osteoblasts. Meanwhile, Bmp2 helps trigger bone growth in both developing and mature bone tissue. Together, these genes help initiate and maintain healthy bone remodeling.

Kefir Triggers Real Bone Gains in 6 Months

In a similar study published in PLOS One, researchers tested the short-term effects of kefir on bone health in 40 adults already diagnosed with osteoporosis. For their methodology, they compared kefir with calcium bicarbonate supplementation versus taking supplements alone, measuring changes in BMD and key bone metabolism markers over a six-month period.4

• Probiotics helped reverse osteoporosis — In the kefir group, the marker for bone formation, osteocalcin, shifted dramatically. By the end of the six-month trial, people who started out with declining osteocalcin levels had reversed that trend. Their numbers rose to levels associated with active bone building.

In addition, a biomarker for bone breakdown, β-CTX (beta C-terminal telopeptide of Type I collagen), decreased significantly. This means there was less active degradation of bone tissue. Together, these two changes reflect the influence of probiotics on the body’s ability to rebuild and restrengthen bones.

• The benefits occur within a few months — Within the first month, β-CTX began dropping in those who took kefir. By the third month, the decline was more pronounced, especially in people who weren’t in the most severe stages of bone loss. This means that kefir not only worked for advanced stages — it also worked in the early stages, when there’s still time to reverse damage.

• Kefir targets bones prone to osteoporosis — Spine BMD didn’t change much, but hip and femoral neck BMD did, which are some of the most fracture-prone bones in older adults.5,6 After six months of kefir treatment, participants saw their hip BMD increase by 5.5%. This figure may not sound like much at first, but it goes to show how much kefir contributed to halting, and even reversing, BMD loss.

• Thyroid function is improved — The kefir group showed a rise in PTH after six months. For context, PTH helps regulate calcium levels in the blood and in this case of this study, higher PTH levels reflect the body’s increased signaling for bone remodeling.

In contrast, the control group had lower PTH levels, which the researchers tied to lower overall bone remodeling activity.

• Kefir is rich in health-boosting peptides — According to the study, kefir peptides result from milk protein breakdown during fermentation. They interact with your gut, your immune system, and even your bones, enhancing calcium absorption and making sure more of it ends up in your bones.

• Oxidative stress is suppressed by probiotics — People with osteoporosis often experience high levels of inflammation and oxidative damage, which accelerates bone resorption. The beneficial bacteria in kefir, through both direct antioxidant activity and immune modulation, helped reduce inflammatory cytokines.

That means less wear and tear on your bones from chronic low-grade inflammation, which is a factor that most conventional osteoporosis treatments ignore.

Ultimately, the research shows that kefir is more than a passive food you eat to fill your tummy — it also actively improves the inner workings of your bone metabolism, changing the signals your body sends about whether to build up or tear down your skeletal structure as needed. The longer those signals stay in “build” mode, the more time you buy to regain strength, stability, and resilience.

C15:0 — A Beneficial Fat Found in Dairy

C15:0, also known as pentadecanoic acid, is an odd-chain saturated fat (OCFA) largely found in dairy. It’s also present in certain fish and plants. Why bring it up? Interestingly, this fat has been shown to be an important player in maintaining your cellular health.

You’re likely familiar with well-known fats that contribute to optimal health, such as omega-3, but I believe C15:0 also deserves its time in the limelight. In addition to the benefits discussed above, C15:0 provides other health benefits that make fermented dairy a superfood.

• Diabetes prevention — A meta-analysis7 of 33 prospective cohort studies found that people with higher C15:0 levels had a lower risk of developing Type 2 diabetes.

• Mitochondrial health — Research found that C15:0 helped repair mitochondrial function and lowered reactive oxygen species production in a dose-dependent u-curve.8

• Weight management — Daily supplementation of C15:0 at a dose of 5 mg per kilo of bodyweight lowered inflammation, glucose, and cholesterol levels in obese mice.9

The takeaway here is that aside from probiotics, fermented dairy contains other nutrients that help support your health in different ways. For this reason, I encourage you to add these to your diet more often.

5 Effective Strategies to Support Your Bone Health

As shown in the research, managing osteoporosis is attainable through the help of probiotics found in fermented dairy. It contains a collection of beneficial bacteria strains that support gene expression related to promoting stronger bones, as well as nutrients that support this process. To help you take advantage of these benefits, I recommend the following lifestyle adjustments:

1. Add fermented dairy from grass fed sources to your diet — If your gut is able to tolerate dairy, I highly recommend adding kefir or plain, full-fat yogurt into your rotation, ideally from 100% grass fed milk. Aside from being rich in calcium, these foods contain other nutrients that shift your bone metabolism in the right direction. As shown in the research, kefir significantly increases hip bone density in just six months and supports osteocalcin.10

2. Consider taking a high-quality supplement — If you’re sensitive to dairy or can’t stand the taste of kefir or yogurt, that’s okay. In that case, you’d be wise to take a high-quality probiotic supplement that includes strains like Lactobacillus reuteri, L. casei, or Bifidobacterium longum — all shown to reduce bone loss markers and improve bone density.

3. Eat foods that feed your gut microbes — Probiotics are important, but they only thrive if you feed them well. If your gut is already compromised, start slowly with ripe fruits, root vegetables, and fermented foods that contain prebiotics. This creates an environment where beneficial bacteria begin to thrive again and start shifting away from inflammatory processes that lead to bone loss.

4. Bask in sunlight properly — Sunlight is how your body makes vitamin D, and this nutrient is key for calcium absorption and proper immune function. Aim for 15 to 30 minutes of unfiltered sun on your skin every day at midday, when the sun is at its peak. If you’ve been on a diet high in linoleic acid (LA), get your sun exposure during early morning or late afternoon instead to avoid skin damage.

In most regions in America, this means avoiding sunlight from 10 a.m. to 4 p.m. The reason for this is because when sunlight hits your skin, the LA in your skin is metabolized, causing DNA damage and inflammation.

For in-depth instructions on how to safely optimize your vitamin D levels, read my article “2024 International Virtual Vitamin D Forum Unlocks the Power of Vitamin D.” There, I provide additional strategies to lower your risk of skin cancer as you work towards purging your body from LA.

5. Get regular exercise — While a healthy diet will undoubtedly help boost skeletal health, there are other methods that optimize it further, such as exercise. As noted in the Food Science of Animal Resources Study, the impact generated by physical activity stimulates your osteocytes, thereby increasing BMD.11

To get your body moving, the easiest way is to go for a walk. I generally recommend getting 10,000 steps a day for optimal health. When it comes to resistance training, the benefits max out at around 40 to 60 minutes a week. For an in-depth explanation on this topic, read my article “The Benefits of Walking — How to Get More Steps in This Summer.”

Frequently Asked Questions (FAQs) About the Benefits of Probiotics for Skeletal Health

Q: What is osteoporosis and why is it dangerous?

A: Osteoporosis is a condition where bones become porous and brittle, making them more prone to fractures. It often goes unnoticed until a fracture occurs. It leads to chronic pain, loss of mobility, and even shorten lifespan if left untreated.

Q: How does fermented dairy help improve bone health?

A: Fermented dairy products like kefir and yogurt contain probiotics that regulate bone cell activity, increase bone-building cells (osteoblasts), reduce bone-resorbing cells (osteoclasts), and support bone density and strength. They also lower inflammation and boost helpful metabolic markers, such as osteocalcin and IGF-I.

Q: What scientific evidence supports the benefits of fermented dairy on skeletal health?

A: A six-month study published in PLOS One showed that kefir increased bone density in the hip by 5.5% and reversed markers of bone breakdown. Participants saw noticeable benefits in as little as one month, especially in early stages of osteoporosis.

Q: Are there other health benefits to fermented dairy besides bone strength?

A: Yes. Fermented dairy contains C15:0 (pentadecanoic acid), a rare fatty acid that supports metabolic health, mitochondrial function, diabetes prevention, and reduces inflammation, making it a complete “superfood.”

Q: What are the top strategies to support bone health naturally?

A: Key strategies I recommend include:

• Eating fermented dairy like kefir or yogurt.

• Taking high-quality probiotic supplements if dairy isn’t tolerated.

• Feeding your gut with prebiotic-rich foods.

• Getting proper sun exposure for optimal vitamin D levels.

• Exercising regularly, especially walking and resistance training.